BLADEZ 21978, Owner'S Manual

 8 

OXYGEN UPTAKE 

The effort that you can exert over a prolonged period of time is limited by your ability to deliver 

oxygen to the working muscles. Regular vigorous exercise produces a training effect that can increase 

your aerobic capacity by as much as 20 to 30%. An increased VO2 Max indicates an increased ability 

of the heart to pump blood, of the lungs to ventilate oxygen, and of the muscles to take up oxygen.

THE TRAINING THRESHOLD 

This is the minimum level of exercise which is required to produce significant improvements in any 

physical fitness parameter.

OVERLOAD 

This is where you exercise above your comfort level. The intensity, duration and frequency of exercise 

should be above the training threshold and should be gradually increased as the body adapts to the 

increasing demands. As your fitness level improves, the training threshold should rise. Working 

through your program and gradually increasing the overload factor is important.

PROGRESSION 

As you become more fit, a higher intensity of exercise is required to create an overload and therefore 

provide continued improvement.

SPECIFICS 

Different forms of exercise produce different results. The type of exercise that is carried out is specific 

to the muscle groups being used and to the energy source involved. There is little transfer of the 

effects of exercise, i.e. from strength training to cardiovascular fitness. That is why it is important to 

have an exercise program tailored to your specific needs.

REVERSIBILITY  

If you stop exercising or do not do your program often enough, you will lose the benefits you have 

gained. Regular workouts are the key to success.

WARM-UP 

Every exercise program should start with a warm-up where the body is prepared for the effort to 

come. It should be gentle and preferably use the muscles group to be involved later. Stretching 

should be included in both your warm-up and cool down, and should be performed after 3-5 

minutes of low intensity aerobic activity or callisthenic type exercise.

WARM DOWN OR COOL DOWN

This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large 

supply of blood remains in the working muscles. If it is not returned promptly to the central 

circulation, pooling of blood may occur in the muscles.