Exercise Program Components


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Exercise Program Components COMPONENTS OF THE EXERCISE PROGRAM 1. Warm Up 2. Stretching 3. Cardiovascular training 4. Muscular training 5. Cool Down 6. Stretching Each component of the exercise program must be completed. Too many people do not perform each of these steps, which therefore drastically increases the likelihood of injury. I know of many people who do not stretch or just stretch very briefly, get injured, and stop exercising, which is a mental blow just as much a physical blow, if not more. Warm-up Definition: low intensity rhythmic aerobic exercise involving major muscle groups (legs) that prepares the body for more intense exercise Intensity: low Duration: 5 - 10 minutes Frequency: every time you exercise Guidelines: increases body temperature, which helps to increase the rate of energy production and reflex reaction time (awakens the body) increases blood flow to the working muscles decreases stress on the heart helps stabilizes blood pressure biomechanical soft tissues, muscles, tendons, ligaments, are worked therefore less likely for injury psychologically prepares you to work out Note: many times it will be difficult to get to the gym, but once you just get to the gym it’s all down hill from there - just get past that initial resistance and your momentum increases; just warm up for a few minutes, you will wake your body up, and you will glad you got there.
THREE TYPES OF WARM UP 1. Passive - an external source, such as a whirlpool, sauna, steam room, ointments. These are relatively ineffective for warming up the deep muscles, unless combined with other warm-up types. Superficial blood vessels near the skin remove most of the heat before it can get to the deeper muscle tissues. 2. General - total body low intensity rhythmic exercise involving major muscle groups (legs) performed at the beginning of the work out that prepares the body for more intense exercise 3. Specific - prepares specific muscles to be used later, such as performing a set of low weight with high repetitions adding more weight Stretching \| Muscle Flexibility Definition: stretch the particular muscle to a comfortable position Intensity: very low Frequency: every day Duration: 20 - 30 seconds / stretch Guidelines: Do not bounce, do not overstretch. The body has a stretch reflex mechanism which is a defense mechanism protecting the muscles, tendons, and ligaments from tearing; therefore if you bounce or overstretch, the muscles will tighten and you will not only be defeating the purpose of stretching but may also cause injury to the area Emphasize proper technique • Get into the starting position • Relax your entire body - every muscle should be relaxed through the entire stretch • Static stretch - slowly move into the stretch to a slightly uncomfortable position and hold the stretch and stretch for a minimum of 20 - 30 seconds • Feel the stretch - the muscle should feel more relaxed the longer the stretch is held; therefore you generally can slowly move a little more into the stretch the longer you stretch • Do not compare yourself to others or how flexible you were another day - every one is different and some days you will be tighter than others decreases the risk of injury helps prevent and relieve muscle soreness enhances optimal performance helps maintain proper body structure alignment Note: you should also stretch between exercises also - stretching increases blood flow to the working muscles therefore more oxygen is transported to the muscles and lactic acid from the muscles; therefore, less soreness and fatigue and more energy for the next set Cardio Training or Cardiovascular Training (also referred to as Cardiopulmonary Conditioning) Definition: Aerobic “with oxygen” exercises generally include, but are not limited to the following: • running / jogging • walking / speed walking • bike • stair climber • aerobics • swimming Intensity: Cardiovascular Range: 70 - 80 % of MHR Fat Burning Range: 60 - 75 % of MHR Frequency: 2 - 5 times / week Duration: 20 - 60 minutes Guidelines: Do not strain Cross train to decrease boredom and injury If you feel fatigued, dizzy, pain, STOP exercising and rest Cardiovascular training is generally performed as a function of your Maximum Heart Rate (MHR). The Maximum Heart Rate is calculated by the equation MHR = 220 - age For example, if you are 40 years old, your MHR is 180; therefore your cardiovascular range is ........ and your fat burning range is ....... . Muscle Training \| Muscular Training Definition: anaerobic “without oxygen” exercises include both machine and free weights Intensity: moderate to high Frequency: 2 - 5 times per week Duration: 20 - 60 minutes Guidelines: • Do not hold your breath! Inhale for 3 - 4 count lowering the weight, exhale for 2 counts lifting the weight with a slow movement (jerky fast movements utilize momentum which is cheating. The slower you go the more stress is placed on the muscles which you want to work. the faster you go , the stress is displaced from the muscles to the joints, which eventually may lead to injury over a period of time) • Control the weight, do not let it control you • Concentrate on correct technique • Focus on the muscles being trained • Progress gradually and always exercise in your own individual limits • Exercise through the entire range of motion • Exercise the larger muscle groups first, then the smaller ones • Continue for the allotted number of reps or until momentary muscle fatigue • If you can perform more than the allotted number of reps, increase the weight accordingly for your next set • If you cannot perform the allotted number of reps, decrease the weight accordingly for your next set • Exercise all muscle groups for correct balance; injury probability is increased if not in balance- the body is a system; a system is strongest by it’s weakest link, if a certain body part is not exercised, it may be weaker than the other muscle groups. This indirectly weakened muscle not only hinders your body’s maximum performance, it may also become injured, because it is not as strong as the other muscle groups. Injury is one of the biggest reasons of failure. • Strengthen those muscles that are weak • Limit 1 rep maximums, which can also lead to injury • Do not over train, which can also lead to injury Cool down Definition: low intensity rhythmic aerobic exercise involving major muscle groups (legs) that helps the body recover back to normal Intensity: low Frequency: n/a Duration: 3 - 5 minutes Guidelines: perform the cool down immediately following the training exercises Stretching (Post Stretching) MUSCLE Exercise and muscle guide Muscle basic / muscle isolation NOTE: Always emphasize quality and not quantity! When performing a number of repetitions, do not try to just get to the required number of repetitions, but make every repetition count as if it were the last one - quality not quantity! THE "BULKING UP" MYTH Many people who start to exercise believe their muscles may get too large for what they want. It takes a great amount of time and dedication to obtain "bodybuilder" muscles. To get muscles that large, most bodybuilders exercise six days a week, 2 - 4 hours a day of intense muscle training.
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