©
2009
20
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
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