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Fitness and Exercise
(Part III)
Perhaps the portion of a workout plan where you have
the most choice of activity is the aerobic or cardio respiratory endurance
segment. At least three twenty minute sessions of continuous exercise should be
done each week. There are many types of activity to choose from, and the most
popular are jogging, swimming, cycling, and cross-country skiing. Many people
prefer either brisk walking or Nordic walking, since these place less stress on
ankles, knees and hips than running. Any of these activities can be alternated
to give freshness and variety to the workout. Another way to perk up a session
is to vary the route of walking or jogging and take in some new scenery.
These are pleasant ways to get an out door workout,
but it is also good to plan some indoor activity for bad weather days. Of
course, there is mall walking and swimming or taking an aqua fit course at an
indoor pool, but it is a good idea to have a few more alternatives, especially
during the winter months. Engaging in a lively twenty minute dance session,
such as salsa or many ballroom dances and aerobics classes are also good
workouts. Also, continuous activity competitive sports such as handball and
racquetball make good cardio respiratory sessions. Another effective workout
plan is to go to the gym and use a stationary bicycle or the treadmill. These
workouts work well for the exercise beginner and for those who are recuperating
from health problems because the workout intensity is adjustable. Newcomers can
begin with a very low impact workout by walking or pedalling slowly and
increasing the rate as they feel more comfortable and stamina increases. Both
exercise forms allow the user to watch television while walking or pedalling.
An elliptical trainer is becoming a popular workout
apparatus since it has the advantage of being less stressful on the joints.
This workout is good for those with prior injuries to the knees, hips or lower
back, since the elliptical trainer apparatus makes the user move all the parts
of the body continuously, thus giving a strong cardio fitness workout.
In any cardio or aerobic workout the best results are
obtained when a user hits his or her target heart range zone. This is determined
by exercising for five minutes and placing your thumb on the underside of your
wrist to locate your pulse. Count the beats for fifteen seconds and multiply
that number by four. This number is the target heart rate. The ideal target
heart rate is determined by subtracting one’s age from 220. Exercise should be
carried out within seventy percent of the target heart range zone for an
effective workout
With all forms of cardio respiratory exercising, it is
best to begin slowly with simple exercises and gradually work up to longer and
more rigorous workouts. This strategy will minimize workout derailing soreness
and injury. Try to get advice from a professional when using any gym apparatus
for the first time to be certain you are using the equipment properly. And
remember those all important stretching exercises which constitute the warm up
and cool down portions of the workout plan.
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