Exercise Information - The Basics
Health
and Fitness Solutions - Provided by Source
Personal Training
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committed to providing unrivalled service,
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Getting
Started
Welcome to personal training,
Source are here to assist you with your workout at
home. For a quick start, simply view the main
topic areas on the menu bar to the left, otherwise
we are more than happy to help with your further
for questions or personal training
enquiries.
Discover how Source can change
your world but not cost you the
earth.
Contact
Us
If like Source Personal
Trainers home training clients, you feel that you
would benefit from more advice and support to
achieve your health and fitness goals, contact us
on or www.sourcept.co.uk
to view our website. Or email info@sourcept.co.uk
Nutrition
Remember fitness and health
goals are also dependant on nutrition. If you feel
tired, low on energy, suffer from PMT, chronic
fatigue, IBS, stress or depression, changing the
way you eat could change your life. Contact Source
PT for further details of how our specialist
nutritional team can help.
Be
Safe
If you have not exercised
within the last 6 months, or suffer from a
condition, or if you are pregnant, always seek the
advice of your GP before embarking on a new diet
or fitness programme.
The first in this series will
be the warm up
:
Warm up
Objectives
To prepare the body and Mind
for the work out ahead
To raise body
temperature
To mobilise the
joints
To raise the
pulse
Three Types Of Warm
Up
Passive Warm
Up
Simply using an external
heating, i.e. taking a bath, warm clothing or a
pre exercise massage, Heart Rate can be increased
together with Blood
Pressure
General Active Warm
Up
This is more effective than
passive warm up, and may include jogging, mobility
exercises, skipping
etc...
Active Specific Warm
Up
This warm up involves using a
specific set of movement patterns that will later
be used in a specific sport. This is an effective
physiological and mental rehearsal.
Exercise Intensity
Whether your goal is to burn
fat or to strengthen your Cardiovascular system,
the key to achieving the desired results is to
exercise with the proper intensity. The proper
intensity level can be found by using your heart
rate as a guide. The chart above shows recommended
Heart rates for fat burning and aerobic
exercise.
The three numbers define your “training
zone.” The lower two numbers are recommended
heart rates for fat burning; the higher number is
the recommended heart rate for aerobic exercise.
To measure your heart rate during exercise, use
the chest pulse sensor.
Fat
Burning
To burn fat effectively, you
must exercise at a relatively low intensity level
for a sustained period of time. During the first
few minutes of exercise, your body uses easily
accessible carbohydrate calories for energy. Begin
to use stored fat calories for energy. If your
goal is to burn fat, adjust the exercise equipment
until your heart rate is near the lowest number in
your training zone.
For maximum fat burning, adjust the exercise
equipment until your heart rate is near the middle
number in your training
zone.
Aerobic
Exercise
If your goal is to strengthen
your cardiovascular system, your exercise must be
“aerobic.” Aerobic exercise is
activity that requires large amounts of oxygen for
prolonged periods of time. This increases the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate the blood. For
aerobic exercise, adjust the speed and incline of
the treadmill until your heart rate is near the
highest number in your training
zone.
Work Out
Guidelines
Divided into three
Parts
A Warm-up Start each workout
with 5 to 10 minutes of stretching and light
exercise. A proper warm-up increases your body
temperature, heart rate and circulation in
preparation for exercise.
Training Zone Exercise after warming up, increase
the intensity of your exercise until your pulse is
in your training zone for 20 to 60 minutes.
(During the first few weeks of your exercise
program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe
regularly and deeply as you exercise never hold
your breath.
A Cool-down Finish each workout with 5 to 10
minutes of stretching to cool down. This will
increase the flexibility of your muscles and will
help prevent post-exercise
problems.
Exercise
Frequency
To maintain or improve your
condition, complete three work outs each week,
with at least one day of rest between work outs.
After a few months, you may complete up to five
workouts each week if desired. The key to success
is to make exercise a regular and enjoyable part
of your everyday life.
Warning
Before beginning this or any
exercise program, consult your Doctor. This is
especially important for individuals over the age
of 35 or individuals with pre existing health
problems. The pulse sensor on most exercise
machines are not medical devices. Various factors,
including your movement, may affect the accuracy
of heart rate readings. The sensor is intended
only as an exercise aid in determining heart rate
trends in general.
The fitness advice has been provided by a third party . Hire Fitness can accept or share no liability for any advice or training given.
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