|
Types of Exercise
There are two types of exercise: anaerobic and aerobic. Aerobic (with
oxygen) training involves the use of the heart. Aerobic training is
commonly referred to as cardiovascular training. Walking and biking
are examples of aerobic training. Anaerobic (without oxygen) training
does not involve the heart. Instead, it relies on energy stored within
the muscles. Strength training is an example of anaerobic training.
 Workout Frequency
The frequency of an exercise
program can vary depending on fitness level and personal goals. Three
or more workouts per week is preferred.
Workout Duration
The duration of a workout
can be very brief, or it can last for several hours. Thirty minutes
to 1 hour is typical.
Workout Intensity
Always start with a light
resistance level then gradually work your way up.
Sets and Reps
A rep (short for
repetition) is any motion or exercise that is done repeatedly.
A set is a grouping of repetitions. Repetition range can vary
depending on factors such as the muscle being trained and fitness
level. Consider starting with 10 reps and 2 to 3 sets per exercise.
Workout Assistance
Never exceed your known
physical limits. Always seek the assistance of a professional before
performing difficult exercises.
Benefits of Exercise
Exercise offers many benefits. Some include improvements in oxidative
capacity, increased metabolism, increased strength, increased lean
muscle, improved flexibility, and decreased bodyfat.
Breathing Technique
The contraction of a
muscle during exercise is referred to as the concentric phase of the
movement. The goal is to try to exhale as you contract the muscle
(e.g. breathe out while you push). Inhalation should take place during the
eccentric phase or opposite movement.
|
