T10 Treadmill
BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
www.bhfitness.com • Phone 949-206-8152 • Fax 949-206-0013
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FITNESS AND EXERCISE
FITNESS
All doctors agree that regular exercise is a good way to control our weight, make us more fit
and help us to relax. Before starting any exercise program, it is advisable to consult your
doctor. You will achieve better results based on his/her advice or suggestions. Exercise
programs vary depending on age and physical condition.
ADVANTAGES OF EXERCISE
Regular exercise below a certain level for 15/20 minutes becomes aerobic. Aerobic exercise is
basically exercise that uses oxygen. Normally, this is a continuous exercise without pauses. In
addition to sugars and fats, the body also needs oxygen. Regular exercise improves the body’s
ability to supply oxygen to all of the muscles and at the same time improve lung function, the
heart’s pumping capacity and better blood circulation. In short, the energy produced during
exercise burns kilocalories (known as calories).
EXERCISE & WEIGHT CONTROL
The food we eat is transformed into, among other things, energy (calories) for our body. If we
take in more calories than we burn then the result is an increase in weight and vice versa, if we
burn more calories than we eat, we lose weight. When resting the body burns around 70
calories per hour to keep our vital functions active. The table shows approximate energy use
for an average person doing various activities.
Table II
ACTIVITY
CALORIES USED PER HOUR
Walking, moderate pace
140
Housework
150
Swimming (400 m/h)
300
Dancing
350
Walking, brisk (6 km/h)
370
Tennis
420
Cycling (30 km/h)
500
Squash
690
EXERCISE PROGRAM
Regardless of whether your goal is to become more fit, control your weight or for
physiotherapy, always remember that your exercise should be gradual, planned, varied and
not too demanding. We recommend that you should exercise 3 to 5 times per week.
Before beginning a session it is important to do a warm-up for 2-3 minutes at low speed. This
will help protect your muscles and prepare your cardio respiratory system.
The next stage will last 15-20 minutes at a pulse rate of between 65 to 75%, or between 75 to
85% for those already accustomed to exercise. At a later stage, once we have become fit, we
can divide this time between both levels but always remembering that the pulse rate must not
exceed 85% (aerobic area) and never reach the maximum heart rate limit that corresponds to
our age.
