Steps to Design Your Personal Exercise Program. The following components are essential to a safe, effective cardiovascular exercise program. While this sets a foundation for training, it is not an exclusive list. New exercisers are encouraged to have a check- up and get a doctor's OK before beginning an exercise program. Determine Your Maximum Heart Rate. While there are complicated treadmill tests to objectively measure maximum heart rate, most people will use a simple calculation to estimate maximum heart rate. The easiest formula is simply to subtract your age from 2. A newer method, published in the Journal of the American College of Cardiology, estimates maximum heart rate with the following formula: 2. Intensity of Training. Determining how hard to exercise is the basis for solid training. Intensity simply refers to your heart rate during training. The appropriate exercise intensity depends upon your maximum heart rate, your current level of fitness and your goals. Training Zones. If you are just starting an exercise program it is essential that you check with your doctor before beginning. After you get the go- ahead, it is recommended that you exercise between 5. If you already exercise regularly and would like to continue increasing overall fitness, or improve your times, you should exercise at 6. If your goal is to improve aerobic capacity or athletic performance, you will likely be exercising in the training zone, which is 7. While these zones are general recommendations, it is important to understand that varying your training intensity is important no matter what your fitness level. There may be times when a highly trained athlete will train in the 5. Studies show that people who exercise at too high an intensity have more injuries and are more likely to quit. Competitive athletes may need to add higher intensity interval training sessions on occasion to help train muscles to handle lactic acid. See: 3. Type of Exercise. For general conditioning choose activities that use large muscle groups and which are continuous in nature. Some good examples are walking, swimming, running, aerobic dance, stair climbing machines, ski machines, treadmills, cycling or exercise bikes. For those who are seeking to improve athletic performance, you will also want to use sport- specific training. The principle of specificity states that to become better at a particular exercise or skill, you must perform that exercise or skill. Therefore, a runner should train by running and a swimmer should train by swimming. There are, however, some great reasons to cross train, and it is recommended for all athletes. See: 4. Frequency of Exercise. How often you exercise will depend upon you level of conditioning and your goals, as well as the intensity of your training. The higher your intensity, the more you should rest, so your frequency should decrease accordingly. For general training, it is recommended that you exercise in your target range at least 3- 5 times per week, with no more than 4. Time - Duration of Exercise. General fitness can be improved in as little as 3. For improved conditioning, you should try to maintain 3. Warm Up and Cool Down. It is highly recommended that you include an easy warm up of 5- 1. A 5- 1. 0 minute cool down after your training may prevent dizziness and will allow your heart rate and core temperature to fall gradually. If you stretch, this is the best time because your muscles are warm and flexible and the risk of injury is low. Source: American Council on Exercise. ACE Personal Trainer Manual, 3rd Edition. Exercise for the Elderly. Is it safe for me to exercise? Walking, for example, is an excellent activity to start with. From Silver Sneakers to water aerobics, 24 Hour Fitness active aging group exercise classes are designed to help seniors and older adults maintain their. San Diego, CA: American Council on Exercise. Exercise Recommendations for Older Adults By LaVona S. Encourage older adults to develop exercise regimens suited to their abilities and medical. Writing Grants for Older Adult Health and Wellness Many community based groups that provide older adult health and wellness activities do not have the funds. Chair Exercises and Limited Mobility Fitness Exercise Tips for People with Injuries, Illness, or Disabilities In This Article. The benefits of exercise are not. Why yes and –MusclePharm scientific nutrition example exercise programs for the elderly Few of us to focus and most.
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