February 23, 2008
Filed under: Aerobic, Drugs, Muscle, Physical, Programs, Trainer, Women, equipment — arlene @ 4:50 am
Jogging and aerobic dance exercises are excellent for cardiovascular conditioning, weight control, and improvement of a variety of conditions; however, reasonable caution should be observed.
Jogging has been used successfully in rehabilitating cardiac patients and those with pulmonary emphysema; in weight reduction of diabetics; in relaxing insomniacs, the emotionally disturbed, and migraine patients; and in reducing the discomfort accompanying arthritis in the legs and back. Like many other exercises, jogging should not be done without a physician’s approval for those with arthritis, osteoporosis, and heart and circulatory diseases. It is not harmful to women, although some women may need to wear a special bra as a comfort measure. Jogging can cause shin splints, blisters, and foot, ankle, knee, and hip problems. Using the proper footwear and learning how to jog correctly will minimize these hazards. If you have poor leg or foot alignment, you would be wise to jog only three or four days per week because studies show that the risk of injury is greatest for those who jog every day. The same fitness levels will result with less risk of injury. (more…)
Filed under: Muscle, Programs, Trainer — arlene @ 4:47 am
Most hazardous exercises can be avoided by following these general guidelines, except where a physician or qualified professional has prescribed otherwise for you.
- Do not hyperflex the knee or neck.
- Do not hyperextend the knee, neck, or lower back.
- Do not apply a twisting or lateral force to the knee.
- Avoid holding your breath during exercise.
- Avoid stretching already long/weak muscles and avoid shortening already short/strong muscles. (more…)
February 21, 2008
Filed under: Aerobic, Essays, Physical, Programs, Trainer — arlene @ 10:12 pm
Rope jumping is aerobic if done at a slow or moderate pace, but is anaerobic if done vigorously. One study shows that typical exercisers jump very briskly, and for this reason, cannot maintain the jumping continuously. Even those who are highly trained or who jump at a moderate pace find it difficult to continue this exercise long enough to build cardiovascular fitness because of leg fatigue, high heart rate, or loss of interest in the activity. To be most effective, a continuous routine involving several different jump steps should be used in combination with other forms of exercise. For example, rope jumping could be a part of a circuit-resistance training program or a dance aerobic routine. (more…)
Filed under: Essays, Family, Muscle, Trainer, Women — arlene @ 12:45 am
There is no ideal standard for flexibility.
It is not known how much flexibility any one person should have in a joint. There are test norms available that list how hundreds of subjects of various ages, of both sexes, and in many walks of life have performed. But there is little scientific evidence to indicate that a person who can reach two inches past his or her toes on a sit-and-reach test is less fit than a person who can reach eight inches past the toes. Too much flexibility could be as detrimental as too little.
Lack of use, injury, or disease can decrease joint mobility.
Arthritis and calcium deposits can damage a joint, and inflammation can cause pain that prevents movement. Failure to move a joint regularly through its full range of motion can lead to a shortening of muscles and ligaments. Static positions held for longer periods, such as in poor posture, working postures, and when a body part is immobilized by a cast, lead to shortened tissue and loss of mobility. Improper exercise that overdevelops one muscle group while neglecting the opposing group results in an imbalance that restricts flexibility. (more…)
Filed under: Aerobic, Muscle, Physical, Programs, Trainer, Women — arlene @ 12:39 am
Muscular endurance is the capacity of a skeletal muscle or group of muscles to continue contracting over a long period. When you have good muscular endurance, you have the ability to resist fatigue and you can hold a position or carry something for a long period. You also have the ability to repeat a movement without getting tired. (more…)
February 20, 2008
Filed under: Mental, Muscle, Programs, Trainer — arlene @ 3:46 am
If you feel tense, take a run or a stretch instead of a tranquilizer!
Stretching exercises and rhythmical exercises especially aid in relaxation. Some good relaxation exercises are illustrated in the box on pages 244-245.
People who work long hours at a desk can release tension by getting up frequently and stretching, by taking a brisk walk down the hall, or by performing “office exercises.”
Massage, heat, and deep breathing aid relaxation of tense muscles.
Gentle effleurage, a type of massage, heat in the form of a hot bath (or shower or sauna), and deep breathing with prolonged exhalation when combined with conscious relaxation techniques described in this concept, are effective means for relaxing tense muscles for most people. (more…)
Filed under: Essays, Mental, Muscle, Physical, Women, equipment — arlene @ 3:41 am
Stress can be self-induced and pleasurable, or unpleasurable.
Some people may deliberately place themselves in stressful situations; for example, athletes plate themselves under maximum strain; lawyers and surgeons arechallenged by difficulties; and pregnant women acceptthe psychological and physiological stress of bearingchildren. Self-induced stress may also be an unpleasant but necessary interlude that cannot be avoided. For example, there is a risk of falling that is necessary in learning to ride a bicycle. (more…)
February 18, 2008
Filed under: Aerobic, Man, Muscle, Programs, Women, equipment — arlene @ 11:58 pm
With the increased popularity of dance aerobics, there has been an increase in the number of injuries associated with the activity. In fact, one study has shown that as many as 75 percent of all instructors and 43 percent of all students injure themselves. One attempt to reduce the risk of injury with dance aerobics is commonly called “low impact aerobics.” One foot stays on the floor at all times during low impact aerobic routines. Those who advocate this approach point out that the repeated jumping, kicking, and bouncing of dance aerobics cause injuries. By keeping one foot on the ground, the risk of injury is reduced. Low impact dance aerobics is probably a wise approach for those who have a history of joint or muscle injuries, for beginners, and for older participants. Low impact dance exercise, when properly planned, can provide exercise intensity similar to high impact forms. (more…)
Filed under: Aerobic, Essays, Man, Muscle, Physical, Programs, Singles, Trainer, Women, equipment — arlene @ 11:55 pm
Survey results repeatedly indicate that calisthenics is one of the top two or three participant activities performed. Calisthenics, exercises such as the crunch and push-ups, are designed to build flexibility, strength, or muscular endurance in specific muscle groups. Even though most calisthenics are aerobic, they are often done intermittently. That is, calisthenic exercises are done a few at a time followed by a rest period. This type of calisthenics can build flexibility, strength, and muscular endurance, but does little for cardiovascular fitness or fat control.
Continuous calisthenics, or calisthenics that are done without stopping or with walking, jogging, rope jumping, or some other aerobic activity performed during the rest period, can develop virtually all health- related aspects of physical fitness. Fitness pioneer Dr. Thomas Cureton (1965) long advocated the use of continuous calisthenics, or what he referred to as “continuous rhythmical endurance exercise.” Almost everyone can plan a continuous calisthenic program by selecting exercises for each fitness part that will elevate the heart rate to the optimal level and sustain this intensity an adequate length of time. As is the case with CRT, it is essential that resting between exercises be kept to a minimum. Continuous calisthenics can be done individually, but is also excellent for group use. (more…)
Filed under: Aerobic, Physical, Programs, Trainer, equipment — arlene @ 11:51 pm
Some of the most popular forms of aerobic exercise are discussed briefly here.
Interval training is one of the most common forms of intermittent exercise. Short bursts of energy, commonly referred to as sprints, are alternated with rest periods. For many years interval training was considered to be exclusively a form of anaerobic training and as noted later in this concept, it is an excellent form of anaerobic training. However, athletes and coaches now feel that aerobic interval training may be quite important for competitors in sports such as swimming, running, and cycling. In aerobic interval training, repeated performances of relatively short exercise bouts are alternated with brief rest periods. The exercise bouts are performed at slower than race (for racers) pace and not so intensely as anaerobics. Proponents of aerobic interval training suggest that this procedure allows a greater volume of training in a shorter period. To date, the evidence supporting the superiority of this form of training for competitors is principally based on the testimony of coaches and athletes. Additional research is necessary. (more…)
Filed under: Muscle, Programs, Trainer — arlene @ 1:44 am
There is a proper way to perform resistance training.
The following are some guidelines for safe and effective strength training:
- Make sure you are well prepared to begin. (See Concept 4 for details.)
- When beginning a weight program, start with weights that are too light so you can learn proper technique and avoid soreness and injury. Novices might, for example, start with one-fourth of their body weight for the military press; ten pounds less than the press for the curl; ten pounds more than the press for the bench press; and half of the body weight for back and leg exercises.
- Progress gradually. For example, use one set of three repetitions with a light weight to begin; add two repetitions when it gets easy, then another, until you reach eight repetitions; then drop back to three repetitions and add a second set. Repeat until you can do three sets. After this, the double progressive system (perviously described) can be used, increasing the weight and the repetitions. (more…)
Filed under: Aerobic, Diet, Physical — arlene @ 1:41 am
There are standards that can be used to determine how much body fat an individual should possess.
Every person should possess at least a minimal amount of body fat for good health. This fat is called essential fat and is necessary for temperature regulation, shock absorption, and regulation of essential body nutrients, including vitamins A, D, E, and K. Non-essential fat accumulates when you take in more calories than you expend. When non-essential fat accumulates in excessive amounts, overfatness or even obesity can occur. For good health, an individual should not allow body fat levels to drop too low or to become too high. There is a desirable range of fatness for good health, different from the range suggested for those who have optimal performance in athletic events as a goal. Even for athletes, especially low levels of body fatness are not desirable. Research has shown that attempts to attain and maintain too low a body fat level are associated with eating disorders such as anorexia nervosa and bulimia. Also, there is evidence that excessive fat loss may result in amenorrhea in women. (more…)
Filed under: Aerobic, Physical, Trainer — arlene @ 1:36 am
Factors That Cannot Be Altered
- Age—As you grow older, your risk of contracting
hypokinetic diseases increases. For example, the risk of heart disease is approximately three times as great after sixty than before. The risk of back pain and ulcer disease is considerably greater after forty.
- Heredity—People who have a family history of hypokinetic disease are more likely to develop a hypokinetic condition. Heart disease, hypertension, ulcers, back problems, obesity, high blood lipid levels, and other problems have been shown to be more prevalent among those who have a family history of these conditions than among those with no family history. Black Americans are 45 percent more likely to have high blood pressure than whites; therefore, they suffer strokes at an earlier age with more severe consequences than whites. (more…)
February 17, 2008
Filed under: Aerobic, Physical, Trainer — arlene @ 2:19 am
When done in the cardiovascular fitness target zone, aerobic activities are excellent for building cardiovascular fitness. Because aerobic activities can be sustained for relatively long periods, they can result in considerable calorie expenditure and are very good for helping to control body fatness. Aerobic activities can also be of value in developing muscular endurance. (more…)
Filed under: Essays, Muscle, Trainer — arlene @ 2:16 am
For maximal effectiveness and minimal harm, there are guidelines that should be followed in performing flexibility exercises.
There is a correct and an incorrect way to exercise, and some exercises can even be harmful. Concept 9 presents guidelines for flexibility exercises and some samples of the exercises defined in this concept.
There is a minimum amount of exercise (threshold of training) and an optimal amount of exercise (target zone) necessary for developing flexibility. (more…)
February 16, 2008
Filed under: Aerobic, Muscle, Physical, Trainer, equipment — arlene @ 2:46 am
A person’s maximal oxygen uptake (V02 max), also commonly referred to as aerobic capacity, is determined in a laboratory by measuring how much oxygen a person can use in one minute of maximal exercise. Great endurance athletes can extract five or six liters of oxygen per minute from the environment during an all-out treadmill run or bicycle ride. An average person extracts only two or three liters in a une minute exercise bout. V02 max is often adjusted to account for a person’s body size since bigger people may have higher scores because of their larger size. Scores are often reported as milliliters of oxygen per kilogram of body weight (m1/O2/kg). This score is calculated by dividing your VO2 max value by your weight in kilograms.
Aerobic exercise is the most effective means of improving VO2 max.
As noted previously in this concept, good cardiovascular fitness requires a fit heart muscle, fit vascular and respiratory systems, fit blood, and fit muscles. Regular aerobic exercise improves these systems, which are essential for improved max VO2. (more…)
Filed under: Gym, Man, Muscle, Programs, Trainer, Women, equipment — arlene @ 2:02 am
There are several good PRE programs for strength development, each having advantages and disadvantages.
Progressive resistance exercise can be performed in properly designed weight-training programs using free weights, constant resistance machines, variable (accommodating) resistance machines, isometrics, pulleys, calisthenics, springs, latex tubing, or isokinetic dynamometers. Machines may offer resistance by weight stacks, hydraulic or pneumatic pressure, or electrical resistance. Concept 12 describes some sample exercises and compares some of these programs. Weight training is considered the fastest and best method of improving strength. However, properly designed calisthenics are adequate for developing strength in most people. (more…)
Filed under: Drugs, Magazines, Muscle — arlene @ 1:49 am
Exercise adherence means regular lifetime exercise. Positive addiction is another term commonly used to describe this healthy life-style. The implication is thatexercise is addicting, but unlike addictions such as drugs and smoking, the consequences of the addiction are positive. Experts have not established that exercise can be addicting, though it is generally agreed that some people develop very strong exercise habits (exceptional adherence) even to the point of exercise neurosis. Habitual exercisers regularly indicate that they have positive feelings, even feelings of euphoria, when they do regular, sustained exercise. (more…)
February 12, 2008
Filed under: Muscle, Physical — arlene @ 1:49 am
The heart is a muscle; to become stronger it must be exercised like any other muscle in the body. If the heart is exercised regularly, its strength increases; if not, it becomes weaker. Contrary to the belief that strenuous work harms the heart, research has found no evidence that regular, progressive exercise is bad for the normal heart. In fact, the heart muscle will increase in size and power when called upon to extend itself. The increase in size and power allows the heart to pump a greater volume of blood with fewer strokes per minute. For example, the average individual has a resting heart rate between seventy and eighty beats per minute, while it is not uncommon for a trained athlete’s pulse to be in the low fifties or even in the forties. (more…)
Filed under: Aerobic, Programs, Trainer — arlene @ 1:43 am
Once the pulse is located, the heart rate can be determined in beats per minute. At rest, this is done simply by counting the number of beats in one minute. To determine exercise heart rate, it is best to count heart beats or pulses during exercise. However, to count the pulse during most activities is difficult. Machines do exist that can count heartbeats during exercise but they are not available to most people. The most practical method is to count the pulse immediately after exercise. During exercise, the heart rate increases; immediately after exercise, it begins to slow down or return to normal. In fact, the heart rate has already slowed considerably within one minute after exercise ceases. The key is to locate the pulse quickly and to count the rate for a short period of time. A full one-minute count after exercise does not give a good estimate of exercise heart rate, even if the pulse is quickly located, because the heart rate during the end of the count is much slower than it was during exercise. Keep moving while quickly locating the pulse, then stop and take a fifteen-second count. Multiply the number of pulses counted in a fifteen-second period by four to convert heart rate to beats per minute. (more…)
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