Excessive exercise is a risk for your wellbeing.
Make sure that you’re working at a pace that is suitable for your fitness level, age and health conditions.
It is crucial that you exercise at an the right level of intensity. There are a variety of methods you can use to determine the amount of effort you put into your work. The method you select will depend on the kind of equipment is available to you. The two most popular indicators of intensity are the heart rate and test of talking.
As we mentioned previously that your heart rate for training should range from 55 to 90% of your maximum heart rate, based on your present fitness level and objectives. (Consult with your doctor to determine the appropriate range for your specific situation). The below formula to estimate the heart rate you want to achieve.
220 = Age = Maximum Heart Rate
Max Heart Rate x .55 = beginners level training heart rate
Max Heart Rate x .70 = Intermediate level training heart rate
Heart rate max x .90 is the advanced-level heart rate
The most commonly used measure of intensity can be described as “The Talk Test”.
In essence, if you are able to talk in a casual manner (but not be able to breathe enough to sing) during your aerobic workout, you likely fall somewhere in the range of 55-90 percent of MHR. If your speech breaks it means you’re over the ideal range.
The next step is to look at the importance of strength training. There are numerous advantages to health that come from the practice of strength that are frequently ignored by exercise enthusiasts. A few of these benefits are:
o Improved motor performance
o Bone density increases
A reduced possibility of injuries
o A higher metabolic rate
o Greater capacity to complete work
Strength Training guidelines
O Frequency = Two Three days of non-consecutive training for beginners
o Intensity = Perform every move until you are exhausted or near failure
Typ = One of the most commonly used methods of training for resistance include the use of weights, pushups and weights as well as pull-ups, crunches and resistance bands.
O Time (or volume) Beginners do three or more sets of eight to fifteen repetitions for each exercise.
Progression = Increase your the weight by about 55% once you’re capable of reaching the goal for repetitions on the same training session for two weeks.
Exercise Order = It is best to work from the biggest muscle group to the smallest group.
o For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches
Breathing: Always exhale from your positive (concentric) part in the motion. Also exhale whenever you are exerting force. Never hold your breath while exercising for strength.
Tempo = The weight should be moved at a steady and controlled way. A lot of popular techniques recommend that you take two minutes for your positive portion and then four seconds to complete the negative part of the lifting.
My opinion is that it’s not necessary to keep track of your speed. You can simply embrace the idea of controlled and slow movement.
Overload = You have to be able to push your body at ever more intense levels to create constant improvement
Regularity means you have to exercise regularly to benefit from strengthening. A minimum of two sessions that are non-consecutive every week is required regularly.
Like cardio training It is essential to start all strength training sessions by completing a short five minute warm-up period. When you have completed your strength training routine it is recommended to conclude by cooling down for a few minutes that is followed by stationary (non-bouncing) movement of the main muscles.
Tips to find the right time
- Get up 30 to 60 minutes earlier to get moving before your day begins.
- Go for a walk during breaks during lunch.
- Start your workout as soon as you’ve returning home from work.
- Integrate exercise into family time. Get everyone out for a walk of 30 minutes following dinner. Or head to the park to play some soccer or basketball.
- Separate your workout in two separate sessions, 15 minutes each morning, and fifteen minutes later in the evening.
- You can schedule your workout the same way you would with any other appointment. Include it on the calendar of your Palm Pilot, Day Planner and Outlook Calendar.
Making a plan of action prior to adding exercises to your routine is crucial to ensure long-term success. Making any changes to your routine will require determination to make the making the change. Finding the potential obstacles that could hinder your progress will allow you make more feasible plans. One of the main reasons people give for not being able to workout as “lack of time”.
Thus, you must review your routine and schedule to see where you can add exercise to your schedule. For more information on creating a successful training program, it might be beneficial to talk to a professional personal trainer. There are also a lot of certified personal trainers who provide online coaching to those who aren’t able to meet with a trainer in person.
As we mentioned before regardless of your current physical or health status it’s always an ideal idea to get an exam for physical fitness prior to beginning any type of exercise or nutrition program.