Part 3

I don’t want to get into terms that are not understood; unless you have studied the biology of the human structure and function it will all seem to you a technical mumbo jumbo. I want to keep it easy to understand. I discussed the aerobic/ anaerobic benefits and disadvantages in my last post.
Both the health benefits and the performance benefits, or “training effect”, require a minimum duration and frequency of exercise. Enhancing the speed at which muscles recover from high intensity exercise. Most authorities suggest at least twenty minutes performed at least three times per week.
As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or using a skipping rope) can stimulate bone growth, as well as reduce the risk of osteoporosis for both men and women.
Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most good examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.
In most conditions, anaerobic exercise is accompanied by aerobic exercises because the less efficient anaerobic metabolism must supplement the aerobic system due to energy demands that exceed the aerobic system’s capacity. What is generally called aerobic exercise might be better termed “solely aerobic”, because it is designed to be low-intensity enough not to generate lactate, so that all carbohydrate is aerobically turned into energy.
If there is a shortage of oxygen (anaerobic exercise, explosive movements), carbohydrate is consumed more rapidly and lactate is formed. If the intensity of the exercise exceeds the rate with which the cardiovascular system can supply muscles with oxygen, it results in buildup of lactate and quickly; then you feel tired, drained or exhausted. Unpleasant effects of lactate buildup initially include the burning sensation in the muscles.
This is why I express in later posts to “Do what feels good comfortably and to not over do it.” If at any time you are out of breath in any kind of exercise “Do not stop!” just slow down, keep moving. This helps to get rid of the nasties in the blood stream and prevents stiffness in the muscles. Some will eventually add soft weights to ankles and wrists as the exercise becomes easier to do and your strength and endurance level have increased. I would not advise this until you have been walking, speed walking for at least 2 months or more. You should be feeling the benefits by 6 weeks if you are consistent.
I’m going to go into Aerobic dance, repetitions should be kept to 4 when you are beginning and then doubling it to 8 as you feel comfortable. What ever you do to one side, you want to do to the other side of the body or else you will be building muscle unequally. Keeping your back straight and knees slightly bent.(woman, we need to do a pelvic tilt forward) Arm exercises above your waist will increase your heart rate, while arms below the waist will decrease it. So you can use this method as a reminder to slow yourself down.
I used to teach low-impact and high impact. Low impact is good for people who are getting up in age with muscle, knee, bone, and back problems. With low impact you would keep your legs moving but use your arms more. You can offset this with low weight as well (soft weights ie 1-2lbs or cans of soup in your hands). While high impact involves jumping and some running. Raising the legs and the arms. Low impact you keep your feet on the floor and use the major muscle groups in the thighs and calves. Warm up first 5- 10 minutes, stretch, increase the pace into cardio section for at least 10 minutes max 15, then the cool down and stretching afterwards.
You can add endurance exercises like leg lifts, sit-ups, push-ups etc. (I call these floor exercises) Proper technique is important, while some of these can be performed in a chair, wall and counter top. Abdominal exercise for beginners can produce problems for those that have neck problems ie (sit-ups) there are other methods to working the abdominal’s and if I can find the right figure to show you this I will try my best to do so in a description. (below)

s-ABDOMINAL-EXERCISES-largeIn this figure she has her arms bent behind her and you can do the bicycle, working the abdominal’s. For beginners it is advisable to always keep at least one leg bent. I’m sure you have seen diagrams where they have straight legs. This adds pressure on the back. You can go to one side and do the bicycle to one side and then the other side. Take note we have 3 different sets of abdominal muscles, straight up and down and criss cross. Now you can also use this exercise below to do a reverse sit-up by putting your hands under the small of your back and try to lift your butt up off the floor.

images (9)

This next figure will show you how you can work the back of the thigh and abdominal’s come into play when you put that leg in a 90 degree angle (right to the side of your body) always keep your back straight. It is hard to describe all of the exercises you can do here but you can also do a tuck and extend the leg out. Always do 4-8 reps and then go to the other leg. If you are feeling a burn it is time to switch. Many say that you have to feel the burn, but, in actuality you are over doing it. When you become more fit you will know your limits and when to extend the number of reps.

images (8)

By keeping your knee bent and out to the side you will then work several muscles at the same time. Do what feels comfortable. pumping that leg, lift slightly and return, up down,  controlled extension’s out and back to 90 degree angle. Do not do these on a bare floor. Get yourself a piece of rug, foam to protect your knees. In any exercise you do, you want to always have control over every movement, not just winging it cause it could pull on your joints and ligaments and you want to work the muscle. Again you need to stretch after doing each exercise. I will try to find some pictures for these major muscle groups. You can continue to take your heart rate through these exercises especially if your heart rate is still pumping from the endurance exercises. Cool down is always stretching and relaxing.

English: Exercise work zones (Fox and Haskell ...

English: Exercise work zones (Fox and Haskell formula between 20 and 70-year-old): red zone (VO2Max), anaerobic, aerobic, weight control and warming up. 

 

 

 

 

 

 

 

 

 

Deutsch: es wird das Beispiel eines Zirkeltrai...

 (Photo credit: Wikipedia)

Interesting set of exercises to the right Some are stretches and some are working major muscle groups. Because I deal mostly with a certain age groups and fitness level being beginners to intermediate I do not condone to any one doing exercise 1 and 2- this can be very bad for ones back. The rest are good but still in figure 9 caution should be observed as many beginners tend to pull up on their necks. This is why I stress proper technique.

 

 

 

 

 

 

 

 

You can familiarize yourself with the terms used in the following picture as I go on through these areas of fitness I will then in turn refer to the muscle that is in this picture. (just the main ones) Trapezius,(across the shoulders) Triceps,(back of the arm) Gluteus, (butt)Quadraceps,(front thigh) and easier words for the back of the thigh(hamstring) and calf(which has 2 major muscles and a smaller one on the side) abdominals.

Collage of several of Gray's muscle pictures, ...

Collage of several of Gray’s muscle pictures, by Mikael Häggström (User:Mikael Häggström) (Photo credit: Wikipedia)

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