©2009
17
Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you
overdo it. Let it happen naturally as you work through your program. Remember, the target is a guide,
not a rule, a little above or below is just fine.
Two final comments:(1) don’t be concerned with day to day variations in your pulse rate, being under
pressure or not enough sleep can affect it;(2) your pulse rate is a guide, don’t become a slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for
maximum fitness. The principle behind circuit training is to give a person all the essentials at one
time by going through your exercise program moving as fast as possible between each exercise.
This increases the heart rate and sustains it, which improves the fitness level. Do not introduce this
circuit training effect until you have reached an advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is OVERLOAD.
Here, the muscle works against greater loads than usual. This can be done by increasing the load
you are working against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological benefits.
In your overall program, you should vary the workload, frequency and intensity. The body responds
better to variety and so do you. In addition, when you feel yourself getting “stale’, bring in periods of
lighter exercise to allow the body to recuperate and restore its reserves. You will enjoy your program
more and feel better for it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise
program. This, of course, does depend on your overall fitness level. A confirmation that you are on
the correct program is a very slight soreness in most major muscle groups. This is quite normal and
will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced or you have
increased your program too rapidly.
If you experience PAIN during or after exercise, your body is telling your something.
Stop exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes should be
light enough to allow the body to cool. Excessive clothing that causes you to perspire more than you
normally would while exercising, gives you no advantage. The extra weight you lose is body fluid and
will be replaced with the next glass of water you drink. It is advisable to wear a pair of gym or running
shoes or “sneakers”.
Breathing during Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember,
breathing involves the intake and distribution of oxygen, which feeds the working muscles.
Rest periods
Once you start your exercise program, you should continue through to the end. Do not break off
halfway through and then restart at the same place later on without going through the warm-up stage
again.
The rest period required between strength training exercises may vary from person to person. This
will depend mostly on your level of fitness and the program you have chosen. Rest between
exercises by all means, but do not allow this to exceed two minutes. Most people manage with half
minute to one minute rest periods
Summary of Contents for 16214801
Page 11: ...2009 10 DIAGRAM...
Page 12: ...2009 11...
