9
PRINCIPALS OF EXERCISE
Ideal Workout
Extensive scientific research supports that both cardiovascular training(aerobic) and
strength training are important components in any health and fitness program. And ideal
workout consists of three groups of exercises, which should be completed in the following
sequence.
Warm-up, Workout and Cool-down. Do not skip any of these stages.
Warm-Up
:
Any workout needs to begin with a good warm-up for at least 5 minutes. The
warm-up consists of whole body, low intensity rhythmic movement, stretching and
limbering exercises. A common way to warm your body is by marching in place. Start by
moving your legs and then your arms until you get your whole body moving.
The purpose of the warm-up is to increase your muscle and core body temperatures.
Warm muscles are more elastic and.. therefore, less susceptible to injury. Also, warm
muscles burn fat more readily than cold muscles. In addition to increasing your body
temperatures, you are also raising your resting heart rate in preparation for more
vigorous exercise.
Workout
:
Strength training or circuit training.
Cool-Down
:
Never suddenly quit while exercising. Instead, gradually decrease your
intensity and then move into whole body stretching with movements of decreased
intensity, until your heart rate comes down a little. The rhythmic movements of a cool-
down help to remove waste products that build up in your muscles while you exercise. A
good cool-down can greatly reduce muscle cramping and post muscle pain.
Aerobic Training
Aerobic exercise is exercise during which the oxygen supply is sufficient to meet the oxygen demand of
working muscles, with the objective being the ability to continue the exercise for prolonged periods of
time(20 minutes or more). Aerobic exercises are those which utilize large muscle groups in a rhythmical
and continuous nature. Running, swimming, stair climbing, cycling, brisk walking, etc. are all examples
of aerobic exercise.
It is recommended that the average healthy adult perform aerobic exercise for a minimum of 20 to 30
minutes, three times per week, at an intensity that elevates the heart rate to within the Target Heart Rate
Zone. The Target Heart Rate Zone is between 70% and 85% of the Age-Predicted Maximum Heart
Rate. As a general rule, the Age-Predicted Maximum Heart Rate is approximately.
Max Heart Rate=220beats per minute minus age
Strength Training
Strength training involves the ability of a muscle or muscle group to generate force
against resistance. It is recommended that the average healthy adult perform a minimum
of one set of 8-20 repetitions to near fatigue for the 12 major muscle groups(Quadriceps,
Hamstrings, Calves, Chest, Back/Lats, Upper Back/Traps, Mid Back/Rhomboids, Lower
Back, Shoulders, Triceps, Biceps and Abdominals). Strength training should be
performed a minimum of two times per week. Rest a minimum of 48 hours, but no more
than 96 hours between training sessions that use the same muscles.
Circuit Training
Circuit training is a time effective method of exercise, during which the individual
performs a series of specified muscle group exercises with as little rest as possible
between each muscle group. Like strength training, circuit training should only be done
every other day to give your muscles a rest.
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