Putting it Together
We have the tools for putting together a program. The next step is to put it all together. The first consideration is what level the exerciser is at in a fitness program. If you have never exercised or have not exercised for a period of time, it is best to start out at a beginner level. Someone who is of an average fitness level would exercise at an intermediate level and someone at an above average fitness level would exercise at an advanced level.
One very important aspect of any workout, no matter which level you are at, is the warm up. The warm up gradually increases the muscle temperature to reduce the chance of injury to the muscles and joints. It helps with neuromuscular fascilitation by warming up nerve impulses so that they can travel faster once exercise begins. It allows the body time to adjust to the increase blood flow that occurs during exercise to help the body's need for increased oxygen. It helps to prevent the early onset of fatigue by preventing early accumulation of lactic acid. The warm up also allows the exerciser time to prepare for the workout on a mental level by taking away the focus on normal daily tasks and focusing on the workout at hand.
During this warmup there will be an increase in the exerciser's heart rate, blood pressure, respiration and body temperature. The warm up should bring the heart rate to a moderate intensity and should consist of 3 to 5 minutes of gradual activity. A beginner may require a longer warm up. The type of activity involved should be continuous, rhythmic, large movements often rehearsing the moves that will take place in the actual workout. I prefer to use some type of lower level cardio activity in my own warm ups. Stretching is best left for the end of the workout or the cool down to avoid stretching cold muscles which could lead to injury.
The cool down is as important to the workout as the warm up. In between the cardiovascular component and the next component, usually strength, there should be a 3 to 5 minute cardiovascular recovery where heart rate and blood pressure gradually decrease. This is important in the removal of waste like lactic acid, prevention of venous pooling and injury prevention. This is an active recovery with movements similar to those in the warmup with a gradual reduction in exercise intensity.
The cool down is the portion of the workout where flexibility moves can be included. The muscles should be warm to facilitate stretching. A relaxation portion can be included for a mind and body cooldown.
So let's put it together. To start we can warm up with light cardio moves for about 5 minutes to get our heart rate up to a moderate intensity in preparation for the cardio. I think something fun like a 30 cardio kick box workout should get things going. A 5 minute cardio cool down to bring down our heart can bring us closer to our resistance workout. After a lower body, upper body and core workout, we can do our final stretch and relaxation. It's not always this simple but if you can find a way to make this fun you will be more open to doing this 3 or 4 times a week. Hope you enjoyed the workout:)
One very important aspect of any workout, no matter which level you are at, is the warm up. The warm up gradually increases the muscle temperature to reduce the chance of injury to the muscles and joints. It helps with neuromuscular fascilitation by warming up nerve impulses so that they can travel faster once exercise begins. It allows the body time to adjust to the increase blood flow that occurs during exercise to help the body's need for increased oxygen. It helps to prevent the early onset of fatigue by preventing early accumulation of lactic acid. The warm up also allows the exerciser time to prepare for the workout on a mental level by taking away the focus on normal daily tasks and focusing on the workout at hand.
During this warmup there will be an increase in the exerciser's heart rate, blood pressure, respiration and body temperature. The warm up should bring the heart rate to a moderate intensity and should consist of 3 to 5 minutes of gradual activity. A beginner may require a longer warm up. The type of activity involved should be continuous, rhythmic, large movements often rehearsing the moves that will take place in the actual workout. I prefer to use some type of lower level cardio activity in my own warm ups. Stretching is best left for the end of the workout or the cool down to avoid stretching cold muscles which could lead to injury.
The cool down is as important to the workout as the warm up. In between the cardiovascular component and the next component, usually strength, there should be a 3 to 5 minute cardiovascular recovery where heart rate and blood pressure gradually decrease. This is important in the removal of waste like lactic acid, prevention of venous pooling and injury prevention. This is an active recovery with movements similar to those in the warmup with a gradual reduction in exercise intensity.
The cool down is the portion of the workout where flexibility moves can be included. The muscles should be warm to facilitate stretching. A relaxation portion can be included for a mind and body cooldown.
So let's put it together. To start we can warm up with light cardio moves for about 5 minutes to get our heart rate up to a moderate intensity in preparation for the cardio. I think something fun like a 30 cardio kick box workout should get things going. A 5 minute cardio cool down to bring down our heart can bring us closer to our resistance workout. After a lower body, upper body and core workout, we can do our final stretch and relaxation. It's not always this simple but if you can find a way to make this fun you will be more open to doing this 3 or 4 times a week. Hope you enjoyed the workout:)
posted by fitkix @ 12:02 PM
0 Comments:
Post a Comment
<< Home