Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Elements of Exercise


Warm up

Warming up before exercising has physiological and psychological benefits. If you begin vigorous exercise without warming up, it can stress muscles, tendons, ligaments, joints and the heart, which can lead to serious injury. It's also difficult to mentally prepare yourself for a hard workout if you don't gradually ramp up your level of activity. And it shouldn't take long. All you need to do are some light exercises that gradually increase your blood flow and muscle temperature.

Frequency and intensity

If you're interested in the health benefits of exercise, you should aim to exercise at least three times per week at about half your maximum capacity.

The best way to judge your exercise intensity is by comparing your exercising heart rate with your maximum heart rate, which you can estimate by subtracting your age from 220 beats per minute and multiplying the resulting number by 65%. (Or just fill in the blanks: 220-age x .65 = half your maximum capacity, in beats per minute.)

When you're exercising, check your pulse, count how many times your heart beats in 10 seconds and multiply that by six to get the number of times it beats in a minute. Compare that number to the one you worked out with the formula above.

Cool down

Just as it's important to warm up and prepare yourself for physical exertion, it's also important to cool down by gradually reducing your exercise intensity. When some people suddenly stop exercising, blood pools in their legs, leading to fainting and possibly heart problems. You should take about 10 minutes to cool down, or as long as it takes for your skin to return to its normal temperature.

Overload, specificity and progression

In order to improve your physical fitness, you must constantly place higher demands on the appropriate body parts. The principle of overload simply means that the body responds to increased demands by adapting, which can help you improve your aerobic fitness, muscular strength and flexibility.

The principle of specificity is even more appropriately named, and simply means that the body adapts specifically to specific types of training. So, if you want to increase your aerobic capacity, do aerobics and if you want to improve you muscle definition, do weight training.

When the body adapts to exercise, after training that involves overload and specificity, it becomes more capable of performing. That improvement is progression. If you've been running five miles a day and feel ready for six, for example, you're progressing.

When considering whether to progress by employing the principles of overload and specificity, you should base your decision on your fitness goals and how your body feels, not on others' performance. Everybody is different, and judging yourself against others is rarely fair or wise.

Thank You,
Joel Mosley
jmosley@BodyScienceUSA.com
http://www.BodyScienceUSA.comhttp://www.buildingmorethanbodies.com/


MORE RESOURCES:

Exercise tied to prostate cancer survival
Reuters
(Reuters Health) - Among men with prostate cancer, those who lead active lifestyles have better survival rates than those who don't, a new study suggests. There are many benefits to being physically active, but the new results suggest there are ...

and more »


CBS News

The best exercise for controlling belly fat
CBS News
Men who did regular weight-training had less gain in their waistline (-0.67 cm) over the 12-year period, compared with those who participated in moderate-to-vigorous aerobic exercise (-0.33 cm), or physical labor from daily life such as yard work or ...
Stay in shape over the holidays: 3 exercise toys to take on a tripToday.com
Weight Training Helps Keep Men's Waistline from ExpandingLive Science
Using weights to target belly fatHarvard Gazette
Medical Daily
all 18 news articles »


Latin Post

Health Experts: Exercise Means More than Healthier Life, It Can Alter Your DNA
Latin Post
Exercise is the key to a fit and healthy life, and it wards off potentially life threatening afflictions, such as heart disease. That said, taking up routine bike riding, running and gym workouts can be hard to commit to, even though new studies show ...



3 Ways the 'Domino Effect' Ruins Your Exercise Form (With Fixes)
STACK News
Exercises are like dominoes. Get one thing wrong and the whole thing can topple over. Here, we present some common exercises and the "dominoes" that derail them, along with movement analyses and fixes.



New York Times (blog)

How Exercise Changes Our DNA
New York Times (blog)
We all know that exercise can make us fitter and reduce our risk for illnesses such as diabetes and heart disease. But just how, from start to finish, a run or a bike ride might translate into a healthier life has remained baffling. Now new research ...

and more »


Exercise key to coping with aging, stress
Gaston Gazette
What does exercise have to do with aging? According the National Institute on Aging, it has everything to do with being sharp and physically fit as you get older. If you have never exercised or if you have stopped exercising for some reason, it is not ...



Standard-Examiner

Exercise can be powerful medicine
Standard-Examiner
However, Dr. Ryan Stewart, a family physician at Tanner Clinic said exercise postpones or prevents heart attacks. It also help to prevent certain types of cancer, as well as stroke, osteoporosis, chronic obstructive pulmonary disease and other ...



PEOPLE Great Ideas

Celebrity Trainer Erin Oprea: Get a Workout While Giving Out Holiday Presents
PEOPLE Great Ideas
As a former U.S. Marine, Erin Oprea is dedicated to fitness. Now a Nashville-based personal trainer with clients like Carrie Underwood, she uses her expertise to help those with busy lives stay fit. Visit her site or follow her on Twitter @erinoprea ...



How Exercise Changes Our DNA - NYTimes.com
Huffington Post
We all know that exercise can make us fitter and reduce our risk for illnesses such as diabetes and heart disease. But just how, from start to finish, a run or a bike ride might translate into a healthier life has remained baffling. Now new research ...



Atari nearly introduced the world to fitness gaming 30 years ago
Washington Post
Before the existence of Wii Fit, before the Nintendo Power Pad or Dance Dance Revolution, there was the Puffer. Or rather, there was almost the Puffer. The Puffer -- an exercise bike that lets you control the movement and speed of a game character by ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.