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The Solution To Getting Fit
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The Solution to: GETTING FIT STAYING FIT COPING BETTER LOOKING BETTER and FEELING BETTER... all comes down to your fitness! FIT! But what for? Cardiovascular Endurance Cardiovascular endurance relates to the amount of work the heart and lungs can do in providing energy for you to perform work. When you start exercising you're asking your heart and lungs to work and provide you with energy. You can, by following a few simple guidelines, improve the efficiency of your heart and lungs. The guidelines are: Follow these guidelines and you will get fit, stay fit, look better, feel better and cope better. Train Regularly it is also important to do your exercise regularly, preferably three times per week for at least twenty minutes per session, otherwise your efforts may be in vane. What you should do is try to make your training sessions a habit. Train Efficiently Your training should be effective and efficient and should be suited to you. The principle to follow here is your training heart rate (THR). This is simply your hearts response to the exercise you are doing. When you perform more work your heart and lungs have to speed up in order to keep supplying the energy you require. We can take a measure of this response and find out if our training is efficient. This is done by taking your pulse, measured at the wrist. Your pulse is found on the thumb side of your wrist with your palm facing up, by placing your three middle fingers full pads down in line with the index finger of the wrist you are measuring. Locate the beat and count it for a ten second interval. Now multiply that score by six, and you'll have the score represented in beats per minute (bpm), 20 beats in ten seconds is (20 x 6) = 120 bpm What is the correct number of beets for you? Consider this diagram and equation: Correct Training Heart Rate = (220 - age) x 75% ± 10 beats = (220 - 30) x 75% + 10 beats = 190 x 0.75 = 142 ± 10 beats There is no need in this equation to take into account your fitness, THIS IS DONE AUTOMATICALLY. A fitter person will have a lower heart rate at any work load because they are more able to cope with the work load. So check your heart rate and make sure you are on track. Remember only work to this training heart rate, there are limited benefits for working any harder. The training guidelines outlined on the sheet the "Solution to: GETTING FIT" are the guidelines that should be followed for a weight loss response. Your training heart rate is the ideal rate to lose weight. This is brought about by the fact that when working out in this heart rate zone you are using large amounts of oxygen. This oxygen combines with fat to produce the energy you require. If you keep your diet and all other things equal and follow the guidelines outlined, then it is obvious you will lose weight, and while you are losing weight, you will be getting fit, Please note then that it is not possible to lose weight in one particular area, e.g. doing sit-ups doesn't lose fat weight off your stomach. All it does is increase the strength and toughness of the abdominal muscles. This type of exercise is still important in your program, but it does not directly lead to weight reduction of your middle. Don't be confused about perspiration being weight loss, because if isn't. Perspiration is a process of losing fluid from the body in an attempt to keep it cool. This fluid must be replaced to avoid dehydration and over-stressing of the circulatory system. The only real weight loss that occurs is from burning up some of your stored energy. Diets tend to be a negative way of losing weight, that is, given that you eat sensibly already. If you decrease your calorie input, your body tries to adapt to this by slowing down, when it achieves this, no more weight loss occurs. This is why you tend to lose weight Initially after starting a diet and not after some time. If you start some exercise, the only side effect to weight loss is fitness. |
