©2009
16
Specificity
Different forms of exercise produce different results. The type of exercise that is carried out
is specific both 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 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
Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often used as a
measure of the required intensity of exercise. You need to exercise hard enough to
condition your circulatory system, and increase your pulse rate, but not enough to strain
your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are
starting off, you can get a good training effect with a heart rate of 110-120 beats per
minute(BPM). If you are fitter, you will need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to
70% of your maximum. If you find this is too easy, you may want to increase it, but it is better
to lean on the conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age,
so your heart, like other muscles, loses some of its efficiency. Some of its natural loss is won
back as fitness improves.
The following table is a guide to those who are “starting fitness”.
Age
25 30
35
40
45
50 55 60
65
Target heart Rate
10Second Count
23
22
22
21
20
19
19
18
18
Beats per Minute
138 132
132
126
120
114 114 108
108
Pulse Count
The pulse count(on your wrist or carotid artery in the neck, taken with two index fingers)is
done for ten seconds, taken a few seconds after you stop exercising. This is for two reasons:
(a) 10 seconds is long enough for accuracy, (b) the pulse count is to approximate your BPM
rate at the time you are exercising. Since heart rate slows as you recover, a longer count
isn’t as accurate.
The target is not a magic number, but a general guide. If you’re above average fitness, you
may work quite comfortably a little above that suggested for your age group.
The following table is a guide to those who are keeping fit. Here we are working at about
80% of maximum.
Age
25 30
35
40
45
50 55 60
65
Target heart Rate
10Second Count
26 26
25
24
23
22 22 21
20
Beats per Minute
156 156
150
144
138
132 132 126
120
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