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Tuesday, December 10, 2013
Exercise and Fitness
What are the FIT principle (variables) to consider when determining aerobic target zone to improve cardiorespiratory endurance and to enjoy the associated health benefits?
Our Center`s "Exercise Guidelines" should provide you with the information that you need. EXERCISE GUIDELINES WARM-UP Approximately 5 - 10 minutes of light intensity biking, walking, rowing or calisthenics. The purpose is to gradually increase body temperature and heart rate. STRETCH 3 - 5 minutes of slow stretching. Each stretch should be held 10 - 30 seconds and repeated 3 - 5 times. Bouncing is not recommended. CARDIOVASCULAR An exercise program to promote and/or maintain cardiovascular fitness should consist of activities that use the large muscle groups, are continuous and rhythmical in nature. Recommended activities include walking, jogging, rowing, cycling, swimming and aerobic dance. Participation in a cardiovascular training program will condition the heart muscle, tone muscles and decrease body fat. Key words to remember are F I T FREQUENCY 3 - 5 days per week INTENSITY Exercise in your target heart rate range. Be aware of how you feel TIME 20-30 minutes in the target heart rate range. When starting an exercise program, some individuals may not be capable of exercising for this length of time. It is important to start slowly and gradually increase. COOL-DOWN Warm-up in reverse. Approximately 5 – 10 minutes of light intensity biking, walking, rowing, or calisthenics. The purpose is to decrease the heart rate and bring the body to a resting state. It may also alleviate muscle soreness. STRENGTH TRAINING Strength training will increase lean body mass and strengthen and tone the muscles. FREQUENCY 2 - 3 days per week or every other day INTENSITY Use a weight load that produces momentary muscle failure within 8 - 12 repetitions TIME 20 - 25 minutes STRETCH 3 - 5 minutes of slow stretching. Each stretch should be held 10 - 30 seconds and repeated 3 - 5 times. Bouncing is not recommended. ONE HOUR AFTER EXERCISE YOU SHOULD FEEL RESTED NOT FATIGUED.
Carolyn Nickol, RD, MEd
Fitness Center at CARE\Crawley
University of Cincinnati