When we are on track, we are often on the guy driving his car parked outside, bolts, starts running around the track at full speed and after 5 minutes (or a couple of rounds) it stops, goes to his car and went. At the fitness club, we see women in a rebound directly in aerobics class around for a few minutes and then walk away. Without doubt, they are pleased because they think they should only be undertaken.
These people are either not known or not by the gradualImportance of the five phases of a cardiovascular workout. We have seen many people who start an exercise program with great intentions and then stop suddenly. Usually leave because of pain and injury. Sometimes they go, because you do not see any results.
Sports Fitness
In people over 50 in a manner appropriate to exercise, burn calories and increase fitness. But if you exercise in any way, you risk injury. You may burn the protein stored in muscles and vitalInstitutions ... and carbohydrates (sugar) that is necessary for the provision of food for your nervous system and brain. But what is the year right?
The five basic steps to follow in each session have been shown to give good results and reduce the risk of injury during training.
1. WARM UP
Function: To prepare and "alarm" the body for physical activity at hand.
A warm-up at the beginning of a workout is one of the best ways to prevent pain andInjury. Even experienced athletes - Despite their importance is often overlooked this step gymnastics.
How: For a proper warm up, only the exercise at a slow pace for about 5 minutes (or rely on heart rate above 100 beats per minute-bpm). For example, restart your brisk walk with a slow 5 minutes or an aerobics class at the beginning of the meeting (a good teacher is always the class begins with a warm-up).
2. STRETCH EXERCISE
Function:Relaxed and extended our muscles.
How To: After you have warmed our bodies (our pulse count is greater than 100 bpm), it is time for us to stretch the muscles to use. The leg stretches and upper body static stretches to relax the muscles used for walking or a track bike. It relaxes the muscles tend to improve our efficiency and performance and reduce our risk of injury.
3. EXERCISE
Function: To improve cardiovascular health, burn and / or bodyFat.
Procedure: An aerobic activities such as hiking, mountain biking, swimming and aerobics Walk should increase our heart rate to 40% - 60% of our maximum heart rate. The activity should be carried out for 12 to 30 minutes, no more than 60 minutes per session. The graph of heart rate on resting heart rate and age to determine heart rate training.
4. COOL DOWN
Function: gradual return to a resting state.
If we stop immediately after training, it takes time for our body to returnHomeostasis. Meanwhile, our heart is still pumping at an accelerated pace and pools of blood on our end. Fingers and feet get swollen. This causes dizziness, because no blood and therefore oxygen to the brain is always free.
How: The cooling is the same as the warm-up, but in reverse order. Just do the exercise or have been part of a slow, moderate pace for about 5 minutes or until the heart rate is back below 100 bpm.
5. Post-exercise STRETCH
Function:Prevents pain and increases flexibility.
How To: This is the optimal time to static stretch. Your body is warm and your blood is pumping at a moderate pace, so that you can expand further without injury. In addition to increasing flexibility, stretching at this point, it expresses the excess of waste products that have the muscles during exercise built. If it is not at this point means that the refusal to build muscle aches and fatigue.
These five stages of a cardio-workout is condensed by reliable scientific studies and the American College of Sports Medicine ACSM guidelines. If any practice followed to give the best results and minimize the risk of injury during training.
50 + fitness without injury - Understanding the 5 stages of your cardiovascular exercise workout
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