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Back To Basics
As we embark on the 21st century with all the hype of this fast pace high tech Society one must never lose sight on the basic fundamentals of exercise. What I would like to share with you are some basic formulas of an effective exercise program. When establishing an exercise program you must always remember to see your physician for a thorough examination. The three major components in establishing a sound exercise program:
- Cardiovascular training: The cardiovascular program should consist of some from of walking, cycling, low impact aerobic class, any type of movement that will challenge your ability to increase your supply of blood and oxygen. Any of these exercises will increase your fitness level, strengthen the joints, and improve bone health. These results are encouraging in preventing osteoporosis later on in life. Cardiovascular exercise will help you control your weight and also help prevent heart disease.
- Resistance training: There are many great benefits of weight training. A good training program will increase lean body mass, improve flexibility, and improve coordination skills. Training with weights your cardiovascular system benefits by pumping more blood into the muscles. Weight training is also good for weight control, and it will help you burn fat.
- Flexibility training: Should be done every day. You should do a total body stretch before and after each training session this will help prevent injuries, broken bones, muscle strains, and increases recovery time from your workout. Stretching also helps increase blood circulation throughout your body. Preventive injury training is paramount when establishing an exercise program. Some common injuries include back, shoulders, and legs. We all can avoid injuries by being cognition when lifting and carrying. These following tips should be considered:
- Squat down, bending at the knees.
- Remember to keep the load close to the body while you lift. Arch your back with your chest sticking out and your head up.
- When you are placing the load down, don't forget to squat down with your knees bent and your back arched.
Always remember to THINK before you lift and ask yourself if you need help. Aches and pains can be a warning sign that your back muscles are tied or weak. That's an article in itself. You must learn to listen to the signals that your body gives you. If you fail to do so, you can cause further injury to yourself. Remember safety first, your success begins and ends with you.
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