31
Dyaco
Canada
Inc.
2017
Progression
As
your
become
fitter,
a
higher
intensity
of
exercise
is
required
to
create
an
overload
and
therefore
provide
continued
improvement
Overload
This
is
where
you
exercise
at
a
level
above
that
which
can
be
carried
out
comfortably.
The
intensity,
duration
and
frequency
of
exercise
should
be
above
the
training
threshold
and
should
be
gradually
increased
as
the
body
adapts
to
the
increasing
demands.
As
your
fitness
level
improves,
so
the
training
threshold
should
be
raised.
Working
through
your
program
and
gradually
increasing
the
overload
factor
is
important.
Specificity
Different
forms
of
exercise
produce
different
results.
The
type
of
exercise
that
is
carried
out
is
specific
both
to
the
muscle
groups
being
used
and
to
the
energy
source
involved.
There
is
little
transfer
of
the
effects
of
exercise,
i.e.
from
strength
training
to
cardiovascular
fitness.
That
is
why
it
is
important
to
have
an
exercise
program
tailored
to
your
specific
needs.
Reversibility
If
you
stop
exercising
or
do
not
do
your
program
often
enough,
you
will
lose
the
benefits
you
have
gained.
Regular
workouts
are
the
key
to
success.
WARM
UP
Every
exercise
program
should
start
with
a
warm
up
where
the
body
is
prepared
for
the
effort
to
come.
It
should
be
gentle
and
preferably
use
the
muscles
to
be
involved
later.
Stretching
should
be
included
in
both
your
warm
up
and
cool
down,
and
should
be
performed
after
3
‐
5
minutes
of
low
intensity
aerobic
activity
or
callisthenic
type
exercise.
Warm
Down
or
Cool
Down
This
involves
a
gradual
decrease
in
the
intensity
of
the
exercise
session.
Following
exercise,
a
large
supply
of
blood
remains
in
the
working
muscles.
If
it
is
not
returned
promptly
o
the
central
circulation,
pooling
of
blood
may
occur
in
the
muscles
Heart
Rate
As
you
exercise,
so
the
rate
at
which
your
heart
beat
also
increases.
This
is
often
used
as
a
measure
of
the
required
intensity
of
exercise.
You
need
to
exercise
hard
enough
to
condition
your
circulatory
system,
and
increase
your
pulse
rate,
but
not
enough
to
strain
your
heart.
Your
initial
level
of
fitness
is
important
in
developing
an
exercise
program
for
you.
If
you
are
starting
off,
you
can
get
a
good
training
effect
with
a
heart
rate
of
110
‐
120
beats
per
minute
(BPM).
If
you
are
fitter,
you
will
need
a
higher
threshold
of
stimulation.
To
begin
with,
you
should
exercise
at
a
level
that
elevates
your
heart
rate
to
about
65
to
70%
of
your
maximum.
If
you
find
this
is
too
easy,
you
may
want
to
increase
it,
but
it
is
better
to
lean
on
the
conservative
side.
As
a
rule
of
thumb,
the
maximum
heart
rate
is
220
minus
your
age.
As
you
increase
in
age,
so
your
heart,
like
other
muscles,
loses
some
of
its
efficiency.
Some
of
its
natural
loss
is
won
back
as
fitness
improves.
