FAQ's about the Workout Prescription
The warm-up should consist of very light cardiovascular exercise. This phase is done to get the body ready for exercise. The duration should be for no longer than 10 minutes and no shorter than 5 minutes. Stretching of all major muscle groups should be followed by the warm-up.
Weight
training has a variety of effects on the body.
It can raise the body’s BMR (basal metabolic rate), increase bone
density, and of course increase the strength of muscles involved.
A weight-training program should be designed according to your personal
goals. Most people will benefit
from a General Strength-Training Program, which consists of a Total
Body Weight Training , performed three-five times a week.
A
General Strength-Training Program should follow these simple guidelines:
1:
Start with largest muscle groups first. (Example, Legs).
Work toward the smaller
2:
Do 2-3 sets for 2 exercises per muscle group (example, Leg Press and Leg
Extensions)
3:
Do 10-13 repetitions per set. Each
set must be done to volitional fatigue. Meaning
the
12th repetition should be difficult.
Select a weight that will only allow you to do 10-13 repetitions.
Cardiovascular
training (Cardio) is a great way to build aerobic capacity.
The best Cardio is an exercise you enjoy doing.
Cardio should be at an intensity, which equals approximately 70%-80% of
your Maximum Heart Rate (maxHR). A
theoretical maxHR can be calculated using the following equation: 220-age= maxHR.
The number can be +/- 10 Beats/Minute (BPM) depending on your current
fitness. To get your desired
training intensity, simply multiply your maxHR by .70, to get the lower limit,
and .80, to get the upper limit. Find
your pulse either at your carotid artery (throat) or your radial artery (wrist).
Count pulse for 10 seconds then multiply by 6 to get BPM.
At the lower intensities of exercise, your body burns primarily fat.
Keep that fact in mind while you perform your Cardio.
This phase is very
important. It helps your body to
recover from the exercise just performed. The
cool-down can consist of light Cardio and Stretching.