Basic Principals of Exercise
There are a ton of principals to exercise depending on how in depth you want to get. This document gives you the basics.
Elements of a Good Workout
A person should be physically active 30-60 minutes per day*. When someone actually decides to go and "workout" or set time aside for continuous physical activity/sport,etc,the workout should include the following elements
Warm-Up and Cool Down (including stretching)
Aerobic activities, strength building activities or both
* = this does not include regular daily physical activity like walking, household chores, choosing steps rather than elevators, etc. When possible, choose the more active option.
Is a warm up really needed?
Recent research has argued the need for and benefits of a warm up as it's traditionally defined. Regardless, a warm up should be activity specific and often times placed right into the activity itself. They do not need to be long routines, they do need to get your muscles ready to work at an accelerated level.
For example, if you are going to run a mile, walk a little first, do a light jog and use dynamic stretches that get your legs ready for about 1/4 a mile. Then jog your mile. Of course, if your work out is going to be at a high level (like for an athlete
participating in a contest, then the warm up needs to be lengthier and more in depth.You know your body and how it feels so use common sense.
HEART RATE:
Ideally, to get the best benefits from physical activity, you want your heart rate to be between 65-80% of it's max. This is called your training heart rate. Varying health benefits fall between this range.
To figure out your Training heart rate:
1) Take your resting heart rate: to find your approximate resting heart rate, assuming you do not have a heart rate monitor or stethoscope, place your index and middle fingers on your wrist near the base of the thumb OR place the same two fingers on the side of your throat just under where your jaw connects to your skull. Count the “bumps” for 1 minute.
NOTE: A true resting heart rate is your heart rate when you are sleeping and not dreaming so any other resting heart rate is an approximation.
2) Calculate your Training Heart Rates: Follow this step by step process:
a) 220 minus your age = “MHR” MHR stands for Maximum Heart Rate. It should not go higher than this
b) Take “MHR” and multiply it by .65
c) the number you get is your training heart rate at 65%
repeat step 3 substituting .70 for 70%, .75 for 75% etc.
Why do I care?
Training heart rate of 65% = proper heart rate for warming up
Training heart rate of 70% = AEROBIC FAT BURNING
Training heart rate of 75% = Aerobic Fat burning and increase metabolism
Training heart rate of 80% = INCREASED METABOLISM
Training heart rate of 85% = Anaerobic training (not fat burning)
Training heart rate of > 89% = DANGER…risk of cardiac emergencies
Therefore, for most people…..the best THR is between 65 and 80% for any types of exercise for it to truly be beneficial
Choose your style of workout for each component of fitness:
1) Interval: This is a workout that changes pace and generally, is in small chunks of time.
2) Continuous: This is a workout that does not change pace and generally, goes at the same pace (about) for a longer period of time.
3) Circuit also known as cross training: Circuit means you do a variety of exercisesthat specifically target the different components of fitness and different muscle groups in a set time period by spending time at a variety of stations then changing or rotating through the stations. This is particularly common in gyms where multiple machines are available.
Recently, “cross training” has become popular where trainers get people to do activities that seemingly have nothing in common during a workout one right after another. Basically, cross training is a very creative circuit where instead of moving stations, the participant changes the activity on their own and does not rely on machines all the time. “nature” activities that include a combination of cardio, strength and flexibility training are common.
Weights…reps/sets etc..
If you are going to be using weights, you should consider if you want to build muscle size, build muscle strength, build muscle endurance or tone muscle.
Generally, when a person uses weights, they perform “sets” of “reps” or repetitions. 3 sets of 10 means 10 repetitions 3 separate times.
To build muscle size: Use heavier weight for 3 sets of 10-12 reps where the final set is difficult to complete
To build muscle strength: use the formula above but at least once a week, change it up to see the max weight you can lift 1 time. In addition, you can use the progressive approach if a machine is available where you do 3 reps of a light weight then “move the pin” and do 3 more. ..repeat until you can not go any more. It will “feel the burn”
To build muscular endurance: use a weight about ¾ of you would life to build muscle size but add reps…perhaps 3 sets of 15 or 20 reps
To tone muscle: use light weight, about ½ of what you would lift to build muscle size but add lots of reps. Perhaps 5 sets of 20 or 3 sets of 25-30 reps.
USE The F.I.T. Formula. VERY IMPORANT…rarely used correctly!
Using the F.I.T. formula will help you meet your fitness goals and improve your fitness levels. F.I.T. stands for:
Frequency – Gradually increase your workouts and vary your routine from day to day.
Intensity – Keep track of how hard you are working out. If you find that you are out of breath and can’t talk, slow down.
Time – Keep track of how long each workout lasts. Begin slowly and increase gradually.
Once you have established your fitness program and started to follow your weekly schedule, take some time to consider the following:
What you’ve accomplished and where you are going.
Is your program working for you?
Do you need to make adjustments?
Are you close to reaching your goals?
Finally…
Make a Schedule and choice
A written schedule can help you stick to your fitness program. Include a day of rest each week.
Write out a weekly plan that includes your school physical education classes and your personal activities.
Use a chart or calendar to remind yourself of the planned activities and keep track of your workouts.