An effective and well rounded exercise program should include strength, cardiorespiratory, and flexibility training. On the days of strength training exercises should be done that challenge all muscle groups. Such as, push ups for chest and shoulders, squats for legs, calf raises for calfs, bicep curls for arms, dips for triceps (back of the arms), crunches for the abdomen and backrows for latissimus dorsi, trapezius, rhomboid and other smaller muscle groups located in the upper body. Cardiorespiratory training should be done most days of the week for 20-60 minutes, working in a target heartrate zone of 55-90% (depending on your fitness level) . Flexibility is essential for a successful fitness program. Stretching should be done most days of the week, stretching all major muscle groups for 15-30 seconds. Stretching can easily be forgotten but it’s role is vital. Proper stretching is done by allowing your muscles to extend to a full range. Overtime this will allow connective tissue to permanently lengthen. Research has shown that stretching is improved when muscles have been warmed up prior.
Keep in mind that you can exercise all day long but if your not eating properly you will override all your hard work. And you can still be doing unforeseen damage to your body.
No comments:
Post a Comment