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.