WaterRower WRM7060, Руководство пользователя

Страница: 8 / 28

8
YOUR EXERCISE PROGRAM
Most of us recognize the benefit of exercise and the potential improvements to our general
health and well-being. However, few of us fully understand the physiology of exercise and
the best means of achieving our specific exercise objectives.
In order to get the most out of any exercise program, it is essential to have an understanding
of what your exercise objectives are These may include reducing or maintaining weight,
improving general strength, developing bulging muscles, improving sporting competitiveness
or simply avoiding the health consequences of a modern sedentary lifestyle.
It is important to set a few different types of objectives.
These are divided into:
▪ Immediate Objectives - weekly
▪ Short Term Objectives - monthly
▪
Long Term Objectives - yearly
Your long term objectives are your final objectives, to achieve these, you need stepping
stones which are the short term objectives and immediate objectives. Objectives need to be:
▪ Specific - set goals that you would like to achieve by certain dates
▪ Realistic - do not set a standard too high or motivation will be lost
▪ Flexible - be prepared for set backs such as injuries and illness
WEIGHT MAINTENANCE
At lower intensities, our body uses a mixture of fat and carbohydrate as its source of fuel. As
the maximum aerobic output is approached, the percentage of fat consumed as fuel reduces
to zero. Also, as the duration of exercise is increased, the percentage of fat consumed tends
to increase.
If your objective is weight maintenance, then the energy (food) you consume must equal
energy used (exercise, metabolism etc.). Exercising for weight maintenance is best achieved
at lower intensities and over longer durations. A low intensity (60 - 70% of the maximum
heart rate) is typically that at which you can hold a conversation; it is by no means strenuous
and is about that achieved by a brisk walk.
AEROBIC TRAINING
A sustained exercise program will improve the efficiency with which the respiratory and
cardiovascular system can supply oxygen. This improves lung function, heart function,
vascular efficiency and capillary growth, leading to improved well-being and endurance. At
about 70 - 80% of the maximum heart rate, lactic acid begins to accumulate in the blood
supply at a greater rate than it can be extracted by the liver, kidneys and other organs.
Exercising above this intensity will cause progressive accumulation of lactic acid in the blood,
increased heart and breathing rates and cause muscle fatigue.
Prolonged exercise at or below this intensity will maintain lactic acid at non-fatiguing levels
and exercise duration will be limited solely to the depletion of available fuel stores. If
your exercise objective is aerobic training (cardiovascular/endurance), then it is necessary
to exercise at an intensity which will avoid fatigue due to lactic acid build up. This is best
achieved at moderate levels of intensity over medium/long durations.
A moderate exercise intensity (70-80% of the maximum heart rate) is about that achieved by
a steady jog, avoiding the onset of muscle soreness.