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…)
