My video : https://www.youtube.com/watch?v=UZnWLN2DHtA&feature=youtu.be
- 1)
- The 3 basic components to any exercise conditioning session are warm-up, conditioning stimulus, & cool-down.
- Warm-up & cool-down performed at approximately 50% of stimulus intensity
- Warm-up & cool-down may take 5-15 minutes, depending on age & fitness level.
- Accumulate moderate-intensity exercise (40-60% of HRR) for at least 30 minutes on 5 or more days a week, for a total of 150 minutes per week, or vigorous-intensity exercise (60-85% of HRR) for at least 20-25 minutes on 3 or more days a week for a total of 75 minutes per week. For weight loss, 50-60 minutes per day to a total of 300 minutes moderate exercise is recommended. (Intermittent activities in 10-minute increments have same health benefits as continuous activities.)
- Frequency: At least 3-5 days a week.
- Intensity: 40-60% of (HRR) heart rate reserve is considered moderate intensity and 60-85% heart rate reserve is considered vigorous. Very deconditioned individuals may begin to improve at about 30-40% of HRR.
- Duration: 20-60 or more minutes per session, continuous or intermittent activity.
- Type: Aerobic (run, brisk walk, swim, cross-country ski, dance, elliptical trainer, cycling, stationary bike, etc.)
- The 3 stages of cardiorespiratory training: Initial, Improvement, Maintenance.
- Progression of both intensity and duration in a single session is not recommended. Increase the duration first before increasing the intensity.
- If training is discontinued, gains in fitness regress by approximately 50% within 4-12 weeks.
- If weight loss is your goal, frequent, enjoyable exercise periods of low to moderate intensity and relatively long duration result in the largest weekly caloric expenditures.
- Stay within your heart rate range. Monitor through a heart rate monitor or manually at carotid artery on neck or radial artery on thumb side of wrist.
(REFERENCE: Burke, L , 2018 )
2)
- Intensity: 40-60% of (HRR) heart rate reserve is considered moderate intensity and 60-85% heart rate reserve is considered vigorous. Very deconditioned individuals may begin to improve at about 30-40% of HRR.
- Duration: 20-60 or more minutes per session, continuous or intermittent activity.
3) Running is something that counts, an example of something that doesnt count would be Nonaerobic exercise like for example running 100 meters, sprinting or climbing stairs. They usually are less than 60 seconds in duration as opposed to going for a hike or jogging a few miles
4) Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters
5) Basically ,
In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.
For example, if I lift weights for the same number of reps the same way for 10 years nothing will happen and my body will not change I will only maintain my current state. If however one increase the weight or demands in other words that we are placing on our body by increasing weight , reps,then the body will eventually have to change , adapt and improve over time
34MouniaD 