Three Things Every Exercise Program Should Have
1. What you need to know to design an exercise program effective and safe
A complete fitness program must include aerobic exercise , muscular strength and endurance , and flexibility exercises . Aerobic exercise does good things for the cardiovascular system and is an important part of weight control . Muscular conditioning can improve strength and posture, reduce the risk of low back injury , and is also an important part of a weight control program . Exercise Flexibility is needed to maintain joint mobility and reduce the risk of injury and muscle soreness.
Two . Aerobic exercise can be as simple as walking
Walking is an aerobic exercise care . So are jogging, rope skipping and dance exercises . Aerobic exercise is any activity that uses large muscle groups in rhythmic way continuously for long periods of time. There are also non-aerobic exercises - bearing, such as cycling , stationary cycling, swimming and rowing.
Keep comfortable pace.
A very important aspect of your exercise program is the intensity . You should exercise at a comfortable pace . You can measure your heart rate during exercise to check the intensity of your workout , or you can take the " talk test .
To measure your heart rate, take your pulse as soon as you stop exercising. Count your pulse for 10 seconds and then multiply that number by six to convert it to a heart rate of a minute. If you keep your exercise heart rate in the range of 55-80 percent of the value of the maximum heart rate ( 220 minus age) , you're doing fine .
Testing speech is easier to perform. Just exercise at a pace that allows you to maintain a conversation while exercising .
How often do you exercise?
Three or four days of aerobic activity is fine for general health maintenance . If you try to lose weight, aim for four or more days a week , making sure to take at least one day a week .
How long should I exercise?
Work up to 20 minutes or more per session for general health maintenance . For weight loss , gradually work up to 45 minutes or more low to moderate intensities in a small or no impact .
Three . Strength conditioning gives you the option
Choose Gymnastics, weights or machines. Just make sure that your strength training includes exercises for each muscle group , including the muscles of the arms , chest , back , abdomen , hips and legs.
Start with a weight that is easy to handle and hold for eight repetitions . Gradually add more repetitions you can perform 12 repetitions. For greater strength conditioning, add more weight and / or repeatedly , in groups of eight to 12, when the exercise becomes easy.
stretching flexibility
Good stretch is to keep a slight stretch for 10-30 seconds while breathing normally. Always warm up before stretching . As the strength conditioning , flexibility exercises should include stretching for all muscle groups .
One last thing to remember . . .
Always consult your doctor before starting an exercise program , especially if you are over 40 , or cardiovascular risk factors such as smoking, high blood pressure , high cholesterol , diabetes or a family history of heart disease .
A complete fitness program must include aerobic exercise , muscular strength and endurance , and flexibility exercises . Aerobic exercise does good things for the cardiovascular system and is an important part of weight control . Muscular conditioning can improve strength and posture, reduce the risk of low back injury , and is also an important part of a weight control program . Exercise Flexibility is needed to maintain joint mobility and reduce the risk of injury and muscle soreness.
Two . Aerobic exercise can be as simple as walking
Walking is an aerobic exercise care . So are jogging, rope skipping and dance exercises . Aerobic exercise is any activity that uses large muscle groups in rhythmic way continuously for long periods of time. There are also non-aerobic exercises - bearing, such as cycling , stationary cycling, swimming and rowing.
Keep comfortable pace.
A very important aspect of your exercise program is the intensity . You should exercise at a comfortable pace . You can measure your heart rate during exercise to check the intensity of your workout , or you can take the " talk test .
To measure your heart rate, take your pulse as soon as you stop exercising. Count your pulse for 10 seconds and then multiply that number by six to convert it to a heart rate of a minute. If you keep your exercise heart rate in the range of 55-80 percent of the value of the maximum heart rate ( 220 minus age) , you're doing fine .
Testing speech is easier to perform. Just exercise at a pace that allows you to maintain a conversation while exercising .
How often do you exercise?
Three or four days of aerobic activity is fine for general health maintenance . If you try to lose weight, aim for four or more days a week , making sure to take at least one day a week .
How long should I exercise?
Work up to 20 minutes or more per session for general health maintenance . For weight loss , gradually work up to 45 minutes or more low to moderate intensities in a small or no impact .
Three . Strength conditioning gives you the option
Choose Gymnastics, weights or machines. Just make sure that your strength training includes exercises for each muscle group , including the muscles of the arms , chest , back , abdomen , hips and legs.
Start with a weight that is easy to handle and hold for eight repetitions . Gradually add more repetitions you can perform 12 repetitions. For greater strength conditioning, add more weight and / or repeatedly , in groups of eight to 12, when the exercise becomes easy.
stretching flexibility
Good stretch is to keep a slight stretch for 10-30 seconds while breathing normally. Always warm up before stretching . As the strength conditioning , flexibility exercises should include stretching for all muscle groups .
One last thing to remember . . .
Always consult your doctor before starting an exercise program , especially if you are over 40 , or cardiovascular risk factors such as smoking, high blood pressure , high cholesterol , diabetes or a family history of heart disease .
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