Exercise Programs
An exercise program is designed specifically for each individual. It is based on the individual’s level of fitness and physical limitations. It is important to get the exercise plan correct. If the training is too demanding it may result in injuries. If it is too easy, a person may not get the full benefits. An exercise should include mode (what type of exercise), intensity (usually relates to heart rate), frequency (how often), and duration (how long the exercise will last).
The American College of Sports Medicine recommends three to five days a week for most cardiovascular exercise. The recommendation is to aim for twenty to sixty minutes within your target heart rate zone. At this duration your body burns fat through its available glycogen and begins to burn stored fat.
In order to get a truly effective cardiovascular workout, you should do your exercise within your training zone. This is a range dependent on your age and is determined with an easy formula. Subtract your age from 220. Take this number and multiply it by 0.6 and you have your lower exercise range. Multiply it by 0.8 and there's your higher exercise range. So if you are eighteen years old, your exercise training zone is 121 to 162 beats per minute. The lower end of the range is for more aerobic activity and the higher end for more anaerobic training.
Flexibility is no small part of staying active. Flexibility diminishes as people grow older. Activities and exercises that increase flexibility, such as gymnastics, martial arts, and yoga, are helpful in preventing injuries. The more flexible a person is, the less likely to suffer a sprain or strained muscle. Defined, flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life.
Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching involves a slow, gradual, and controlled elongation of the muscle through the full range of motion and held for fifteen to thirty seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance and posture. Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater elasticity of surrounding tissues and increases performance.
Visit the Teen Beat – Basic Exercise and Activity Tracker site to determine your current activity level.