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Training the smart way...
A good
goal for many people is to work tip to exercising 4
to 6 times a week for 30 to 60 minutes at a time.
Talk to your doctor about how much exercise is right
for you.
Start
out slowly. If you've been inactive start your
workout program slowly. Begin with a 10- minute
period of light exercise and gradually increase how
hard you exercise and for how long
The
following are sane tips that will help you start and
stick with a workout program
Get a
partner. Exercising with someone else can make it
more fun. Choose a comfortable time of day. Don't
work out when the climate is unbearable (too hot or
cold), and don't work out too soon after eating.
Choose
something you like to do. Make sure your workout
program suits you physically It is a good idea to
discuss your program with your doctor.
Vary
your routine. You may be less likely to get bored or
injured if you change your routine.
Forget
"no pain, no gain". A little soreness is normal
after you first start exercising, pain isn't. Stop
if you hurt.
Don't
get discouraged. It can take weeks or months before
you notice some of the changes from a good workout
program.
Make
exercise fun. Listen to music, watch TV, or read
while stair climbing, for example.
Make your workout program a habit:
Sign a
contract committing yourself to a workout program.
Put
"exercise appointments" on your calendar.
Stick to
a regular time everyday.
Keep a
daily log ordinary of your activities.
Check
your progress.
Preventing Injuries from your workout:
Start
every workout with a wane up. This will increase the
flexibility with your muscles and joints.
Spend 5
to l0 minutes doing some stretching exercises and
light Calisthenics. Do the same thing when you're
done working out until your heart rate returns to
normal.
Pay
attention to your body. Stop exercising if you feel
dizzy, faint or nauseated, experience pain, or feel
very out of breath.
The following are many benefits to implementing a
workout program to your daily routine:
-
Helps to relieve stress and anxiety.
-
Increase your energy and endurance.
-
Helps you maintain a normal weight by increasing
your metabolism (the rate you burn calories).
-
Reduces your risk of heart disease,
osteoporosis, diabetes, high blood pressure, and
obesity.
-
Keeps joints, tendons and ligaments flexible so
it's easier to move around.
-
Contributes to your mental well- being and helps
treat depression.
What should be your target heart rate?
Meaning
your heart (beats per minute) can tell you how hard
your heat is working. You can check your heart rate
counting your pulse for 15 seconds and multiplying
the beats by 4.
What is Aerobic exercise?
Aerobic
exercise is the type that moves large muscle groups
and causes you to breathe more deeply and your heart
to work harder to pump blood. It's also called
cardiovascular exercise. It improves the health of
your heart and lungs.
Examples: jogging, running, walking, aerobic dance,
bicycling, rowing, swimming and cross-country
skiing.
What is weight- bearing exercise?
The term
weight bearing is used to describe exercises that
work against the force of gravity. Weight- bearing
exercise is important for building strong bones.
Having strong bones helps prevent osteoporosis and
bone fractures later in life.
Examples: walking, jogging, hiking, climbing stairs,
dancing, and weight training.
What is weight training?
Weight
training, or strength training, builds muscles and
strength. Lifting weights is a weight- training
exercise. If you have high pressure or other health
problems, talk to your
family
doctor before beginning weight training.
During
the first week of starting an exercise program keep
it light. Work on technique-good body mechanics aid
slowly work tip to heavier weights.
The
minimum amount of strength training recommended by
the American College of Sports Medicine is eight to
twelve repetitions of eight totes exercises, at a
moderate intensity, two days a week You will get
more overall gains with more days per week sets and
resistance, but the progression is one in which you
must listen to your body.
Strength
training sessions are recommended to last one hour
or less. As a general rule, each muscle that you
train should be rested one to two days before being
exercised further in order for the fatigued muscles
to rebuild.
Always
maintain good body mechanics: go through the
complete range of whom, move slowly and with
control, breathe, and maintain a neutral spine.
Never sacrifice form just to add more weight or
repetitions.
Strength Training.....
Strength
training not only develops muscular strength and
muscular endurance, but it can also improve
performance in other activities, change how you
look, and help your muscles recover from the daily
physical stresses of life. Strength training
increases and preserves muscle, which minimizes many
of the negative changes associated with aging.
The key
to avoiding muscle loss is to strength train.
Because it can increase your metabolism, strength
training may be the most important exercise you can
do for losing fat and maintaining your weight.
Increase muscle by strength training and you'll burn
more calories naturally-24 hours a day even
at rest!
This
service area is designed to help Gategold Customers
obtain general information and guidance regarding
health topics, and includes information compiled
from a number of resources. Nothing in this area
should be considered authoritative or complete, or
medical or health advice. You should consult your
physician or other health care professional before
making any decision based upon the general
information presented here.
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