Embracing Wellnes pt. 1
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- How Understanding Your HealthCan Improve Your Fitness
- At a lower intensity, it can be good for fat loss and an even better choice for people who are fairly new to cardio exercise. The next level is the medium intensity which can be used for increasing aerobic activity and is for more experienced trainers. Lastly, high intensity is the most demanding out of the three and is performed from 80 to 85 percent of your maximum heart rate.
- There are three main factors to exercising that are resistance training, flexibility training, and cardiovascular training.
- Cardiovascular training is the body's ability to get oxygen and blood to the muscles and if done properly can improve your cardiovascular system. You should do certain levels of cardiovascular exercise depending on your target heart rate whether it be low intensity, medium intensity, and high intensity.
- Aerobic training is with the use of intervals with a high amount of aerobic work for a short amount of time. Anaerobic training is a high training exercise switching with a low training exercise for a long/equal period. Lastly, is circuit training which is setting up different exercises for the whole body. Each exercise can be done for a certain amount of time and can be done with aerobic work and resistance training.
- There is aerobic training, anaerobic interval training, and circuit training.
- Resistance training is made to improve your muscle fitness that can be done with certain muscles or a group of muscles. This training 2 to 3 times a week using equipment such as weights, machine balls, weight machines, and resistance bands.
- Flexibility training is moving a joint to a certain joint and improving in that aspect. Some examples of stretching exercises are SMR stretching, dynamic stretching, and static stretching. SMR stretching is using big foam rolls that are used to relieve tension in tight muscles with pressure. Static stretching is also used on tight muscles to lengthen and reduce tension.
- Dynamic stretching is mostly done by athletes where an exercise is done for a particular muscle group.
- Weight is important in staying healthy and it is supported to maintain a healthy weight. Resting heart rate or RHR should be checked when you rest and it's better to take it as soon as you get out of bed. You can take your RHR by putting two fingers at your radial artery. Looking at your blood pressure is important for understanding your health and is measured by putting pressure on the arteries.
- When you start a fitness plan you should consider your current health and fitness levels which can be taken into assessment with subjective assignments which are used to identify goals, eating habits, health conditions that can impact you, and your current physical exercise performed. Objective assignments are unbiased information about physical aspects of your health.
- Body max index is a calculation of your preferred weight from your height. Lastly, circumference measurements can be taken around your arms, thighs, chest, and waist that help to establish your fitness plan. There are many tests to understand your fitness level by doing a one-mile run, sit/curl up tests, and sit and reach tests.
- The FITT principle or frequency, intensity, time, and type. Frequency is how often you workout, intensity is how hard you work yourself out, time is how long you do an exercise, and type is the exercise you have chosen.The principle of overload is progressively improving or bumping up the exercise you're doing to improve. The principle of progression is changing your workout according to the progression of your fitness level. The principle of specificity is improving a muscle of your body and doing exercises to aim at them.
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