...the great benefits and finally, how to get started, in hopes that you will want to try IT as part of your fitness plan and healthy lifestyle or at least arouse your curiosity about this training method. TOPIC 1: What is Interval Training? Interval training has been shown to be THE most effective cardiovascular training method for improving cardiovascular endurance, sport-specific performance, boosting metabolic rate, and best of all, burning fat! It is a form of cardio-respiratory Training involving a combination of high intensity work and low intensity work OR rest in repeated successions. In other words, a high intensity activity is followed by a low intensity one, or by rest, allowing the body to recover its energy systems faster for the next high intensity activity. This also allows the body to…. TOPIC 2: Benefits of Interval Training Interval training is awesome for fat burning and aerobic conditioning but let’s have a look at 3 more benefits and reasons to use interval training for your cardio workouts. (1) IT Has a wide variety of programs and methods. Because of its versatility, IT offers 1000s of different program variations. This is especially great for those looking for variety and change. Almost all aerobic exercises can be used just by adjusting training intensity. This allows a wide selection of choices from running to swimming, from sprinting to aerobic gym equipments like treadmills or bicycles. (2) Interval training stimulates the respiratory system, cardiovascular...
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...amounts of cardio and you have lost a few pounds, but now you have hit a plateau. You started counting calories, you have changed your diet, and yet you have nothing to show for it. However, have you thought incorporating strength training? “In order to burn fat one needs to do strenuous amounts of aerobic exercise.” Although aerobic exercise, also known as cardio, does take part in burning fat and helping meet weight loss goals, the above statement is a common misconception. Aerobic exercise is a method of conditioning the cardio respiratory system by using activities that create an increased demand for oxygen over an extended period of time (Gladwin 501). If you want to burn the most fat, a combination of strength training (i.e.; using one’s body weight, free weights, or machines to improve muscular strength) and aerobic exercise will be the best choice. “…Muscle burns more calories than fat. Muscle also takes less space- that’s why a muscular person can weigh more but wear a smaller size” (Reno 88). So, if muscle burns more calories than fat this means strength training combined with cardio will have you burning excess fat faster than either one alone. Throughout time I have heard some fitness related myths: “Strength training will make me look like a bodybuilder” or “Cardio alone will burn off the pounds I have to lose.” From my experience, I can tell you that cardio alone will not burn off the excess fat. When I started working out I started out only doing cardio. I was...
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...November 12, 2012 HPE/170 Debbie Polisky Personal Training Paper The purpose of this paper is to analyze my personal exercise habits. In doing so, I will discuss my exercise habits as they relate to volume, intensity, frequency (density). I will describe my exercise habits and explain how I would like to incorporate them into my personal training. I will also explain why locomotion movements, non-locomotion skills, and object manipulation skills should be taken into consideration when planning a physical development program as well as how I will personally include them into my own exercise habits for personal training and why. In addition, I will explain how each different energy system is affected by my exercise habits and which ones are more prevalent in my planning. I will also provide a list of units of exercise and the time required to enhance physical adaptation as well as a description of the impact of exercise as it relates either aerobic or anaerobic power. An explanation will also be provided of the relationship between the time I need and the time I need to allow my body to regenerate and rest as well as identifying potential issues in developing motor skills and motor learning from my exercise habits. Finally, I will present list changes or additions to my training program which is designed to enhance fitness. Dana’s Exercise Habits In the past couple years I have had to reevaluate the way I eat as well as my exercising habits. All throughout grade school...
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...1. True or False : Regular Exercise can make a person smarter. TRUE 2. How many minutes of physical activity is recommended for people who need to lose weight and maintain weight loss? See Table 2.1 page 33. They recommend up to 90 minutes of physical activity per day. 3. Watch video 1. Briefly describe how you could increase your fitness level in each of the five components of health related fitness. See pages 32-34 and 39-41. Muscular Strength and endurance through resistance training and training with weights. Cardio respiratory endurance can be developed by playing sports like tennis, soccer, basketball, etc. Flexibility is developed by stretching the major muscular groups regularly and with proper technique. Body composition can be developed through a sensible diet. 4. True or False : Strength training helps maintain muscle mass, increases metabolism and possibly helps decrease the risk of osteoporosis. True 5. Give an example how you would implement the progressive overload principle into your exercise program. By following a balanced program, setting goals and being consistent in frequency, intensity and duration to maintain such activity. 6. What are the benefits of a good warm-up before you begin your exercise? Warm ups before exercise can decrease your chances of injury by helping your body gradually progress from rest to activity. 7. What weight training exercises have you incorporated into...
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...fitness and how to enhance your performance in Biathlon. This included investigating the components of fitness, training methods and the FITT principles. This report will evaluate the effectiveness of the training sessions conducted in class this term for biathlon in relation to improvement of my individual performance. THE COMPONENTS OF FITNESS RELATING TO BIATHLON The Biathlon was made up of a 200m swim followed by a 1km run. The components of fitness relating to this Biathlon were as follows: CARDIOVASCULAR / RESPIRATORY ENDURANCE Cardiovascular / Respiratory Endurance (CRE) is the ability of your body systems to gather, process and deliver oxygen to your muscles. Your cardiorespiratory system, which is made up of your heart, lungs and circulatory system, needs to work together efficiently. You need to have good CRE for aerobic exercise. The running and swimming legs of the biathlon are both aerobic exercises. The energy needed to do aerobic exercise is supplied aerobically which needs your heart and lung and blood system to supply oxygen to the working muscles throughout the biathlon. Since running and swimming in the biathlon are both aerobic activities, you have to have to have good CRE to succeed in the race. Especially to last the full 200m swim and then be able to continue on to do the 1km run. Having a high level of CRE delays the onset of fatigue aswell. This means that your work rate stays high so you can finish both the swimming and the running legs of...
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...the great benefits and finally, how to get started, in hopes that you will want to try IT as part of your fitness plan and healthy lifestyle or at least arouse your curiosity about this training method. TOPIC 1: What is Interval Training? Interval training has been shown to be THE most effective cardiovascular training method for improving cardiovascular endurance, sport-specific performance, boosting metabolic rate, and best of all, burning fat! It is a form of cardio-respiratory Training involving a combination of high intensity work and low intensity work OR rest in repeated successions. In other words, a high intensity activity is followed by a low intensity one, or by rest, allowing the body to recover its energy systems faster for the next high intensity activity. This also allows the body to…. TOPIC 2: Benefits of Interval Training Interval training is awesome for fat burning and aerobic conditioning but let’s have a look at 3 more benefits and reasons to use interval training for your cardio workouts. (1) IT Has a wide variety of programs and methods. Because of its versatility, IT offers 1000s of different program variations. This is especially great for those looking for variety and change. Almost all aerobic exercises can be used just by adjusting training intensity. This allows a wide selection of choices from running to swimming, from sprinting to aerobic gym equipments like treadmills or bicycles. (2) Interval training stimulates the respiratory system, cardiovascular...
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... Contents 1. 2. 3. 4. Exercise & Fitness Nutrition & Calorie Management Stress Management Ear Nose Throat Teeth www.reach.ind.in Exercise & Fitness 1. 2. 3. 4. 5. 6. Stamina (Cardio) Exercises Strength Exercises Mobility Exercises Back Exercises Yoga Weight Training www.reach.ind.in Stamina (Cardio) Exercises Walking: Excellent cardiovascular benefits for the advanced age groups.. Should be done briskly with swinging of the arms. Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes.. Jogging: Suitable for younger age group below 50 years. 30 minutes is all that is required and may be done continuously, or jog and walk in between when fatigued. The pace of jogging is equal to that of a brisk walkrun on soft or grassy surface. Wear comfortable clothes and breathe freely. www.reach.ind.in Stamina (Cardio) Exercises Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. Alternately swim the length of a pool 10-20 metres, rest at the end for 30 seconds, swim back. 10 such lengths is good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit. Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes. www.reach.ind.in Stamina (Cardio) Exercises Games: For the fitter...
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...be able to perform daily tasks vigorously, while avoiding diseases related to a lack of activity. There are many benefits of physical fitness like endurance, good figure, muscular strength, and flexibility. Some mental benefits include a positive attitude, high self-esteem, and the production of endorphins, which act as a natural painkiller. There have been many benefits of physical activity, which were always praised throughout history. It was not until the 1970s, that enough information was available on physical fitness. The American College of Sports Medicine and the American Heart Association has since begun issuing physical activity recommendations to the public. Some of these recommendations include cardio-respiratory exercises and sustained periods of vigorous activity. The past several years the ACSM, CDC, AHA, PCPFS, and NIH have also recommended regular, moderate physical activity. There are also risks involved with physical activity. The most common health problem related to physical activity is muscle and skeletal injury. These injuries can occur with almost any amount of exercise when the body is not conditioned. Flexibility and the proper education associated with these exercises are usually over looked. Some of the more serious risks associated with physical activity include heart attacks or sudden death when people are unaccustomed to exercise. Physical fitness can be divided into five categories that include aerobic fitness, muscular strength, endurance...
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...both accessory organs. The hair is used to protect the body from UV radiation, covering the skin and preventing sunlight from striking the skin. It also traps air along the arm to stay warm. Nails are used to protect the end of digits (toes and nails), also protecting the underlying tissues from infection. Bibliography: http://biology.about.com/od/anatomy/a/aa022808a.htm http://www.innerbody.com/image/skelfov.html http://www.innerbody.com/image/musfov.html http://www.innerbody.com/anatomy/integumentary http://media.opencurriculum.org/articles_manual/ck12_biology/muscular-system/2.png 1.2: Discuss how the cardiovascular and respiratory systems along with other body systems interrelate to ensure bodily function and growth. Intro The cardio-respiratory system is made up of the combination of both the Cardiovascular System (Circulatory) and Respiratory System. This combination includes the heart, blood, blood vessels and the lungs. These work together to transport blood and other nutrients through the body and perform gaseous exchange between oxygen, carbon dioxide and other by-products, as well as removing heat from the body. These two systems work with every other system of the body to keep the body stable and functioning, performing different functions with each. Cardiovascular System The cardiovascular system is made up of the heart, blood and blood vessels, and is in control of transporting oxygen and the other nutrients carried throughout the body where it is needed. Waste...
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...Healthy Aging M. Ortiz SOC 304: Social Gerontology December 19, 2011 Healthy Aging Exercise has been proven to be an important aspect of healthy living and specifically of healthy aging. The following is a discussion on the specific factors related to healthy aging, along with the benefits of exercising for the elderly including the heart disease risk factors which can be modified by an effective exercise program. Elderly people in particular could find the advantages of a fitness program to relate to the concept of healthy aging. Successful aging refers to the acquisition of optimal mental and physical health in the process of growing old (Quadagno, 2011, p. 4). The healthy aging process encompasses both individual and societal factors, while promotion of wellbeing in older people relates to specific lifestyle changes. While function and health decline is to be expected, the risk factors which can lead to poor health in the elderly can be modified through the basics of proper nutrition and exercise (Shields & Martel, 2006, p. 7). Exercise has proven to be beneficial for improving and maintaining good health; in the elderly, regular exercise promotes immunity, cardiovascular and cardio-respiratory function, bone density, gastrointestinal function, and a lower risk for cancers and Alzheimer’s disease (Sollitto, 2011, p. 1). Any elderly person can benefit greatly from a fitness program, especially those with specific risk factors which could manifest in the process...
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...Walking and Fitness Test Midterm Started 6/30/13 9:22 PM Submitted 6/30/13 9:52 PM Status Completed Score 68 out of 90 points Time Elapsed 29 minutes out of 4 hours. Instructions Question 1 2 out of 2 points Who is responsible for a person's level of physical fitness? Answer Selected Answer: c. the individual Question 2 2 out of 2 points Side stitches are usually common among which group: Answer Selected Answer: 2. the beginner to exercise Question 3 2 out of 2 points Resting heart rate_____ with exercise. Answer Selected Answer: b. decreases Question 4 0 out of 2 points The energy system for muscle contraction during the first few seconds of exercise is the: Answer Selected Answer: a. lactate acid system Question 5 2 out of 2 points The ability of a muscle to exert maximum force against resistance is Answer Selected Answer: b. muscular strength Question 6 0 out of 2 points According to the FITT concept, the recommended length of the aerobic phase of each exercise session should be at least Answer Selected Answer: b. 30 minutes Question 7 2 out of 2 points The maximal amount of resistance that an individual is able to lift in one single effort is a method of assessing is defined as Answer Selected Answer: a. muscular strength Question 8 2 out of 2 points Which of the following is a skill-related aspect of physical fitness? Answer Selected Answer: a. Agility Question 9 2 out of 2 points ...
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...Before you make a decision on how much exercise you need, you should have a good idea of your exercise goal or goals: Are you exercising for physical fitness, weight control, or as a way of keeping your stress levels low? Exercise: How Much You Need "How much exercise is enough for what?," asks David Bassett, Jr., PhD, a professor in the department of exercise, sport, and leisure studies at the University of Tennessee in Knoxville. For general health benefits, a routine of daily walking may be sufficient, says Susan Joy, MD, director of the Women's Sports Health Program at the Cleveland Clinic. If your goal is more specific — say, to lower your blood pressure, improve your cardiovascular fitness, or lose weight — you'll need either more exercise or a higher intensity of exercise. So figure out your goals first, then determine what type of exercise will help you meet them and how much of that particular exercise you'll need to do. According to the U.S. Centers for Disease Control and Prevention, everyone needs two types of physical activity each week: aerobics and muscle-strengthening activities. Aerobic activity involves repetitive use of the large muscles to temporarily increase heart rate and respiration. When repeated regularly, aerobic activity improves cardio-respiratory fitness. Running, brisk walking, swimming, and cycling are all forms of aerobic activity. Muscle-strengthening activities are designed to work one or more muscle groups. All of the...
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...Shoulder Flexibility 8cm Above Average Cardiovascular Fitness Also called aerobic fitness, it is a measure of the heart’s ability to pump oxygen-rich blood to the working muscles during exercise, and its ability to take up and use oxygen to produce energy needed to continue exercising. Although I am satisfied with my personal fitness status, I always feel as if I could improve. Throughout high school, I was actively involved in several sports including basketball, volleyball, badminton, and track. With constant activity, I was always getting a workout to keep up my fitness level. However, when I completed high school and moved on to university, I found it very difficult to find the time to participate in physical activity. Living on my own for the first time brought many challenges including time management, which forced me to rearrange my priorities, pushing things such as working out to the bottom of the list below studying, social interaction, cooking, cleaning, etc. However, I rated very well in the Cooper’s 12 minute run test so I am pleased with my current level of cardiovascular fitness. Strategies to improve this level of fitness could include better time management skills allowing me to schedule in more hours per week devoted to physical activity. F - I would like to do 5 exercise sessions per week (preferably Sunday to Thursday) I – I would like to train at 75%...
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...recreational, and have the physical capability to handle emergency situations. There five components of fitness are cardio, respiratory, endurance muscular endurance flexibility, and body composition. A physically fit individual is generally happier than an unhealthy person. Physical fitness combined with a healthy lifestyle is one of the vital factors for contributing to quality life. Physical fitness helps in the reduction of excess body fat. It decreases blood triglycerides and increases the energy levels of the body Physical fitness includes diet, exercise, and sleep. These three basic things have their own importance in each person's life and everyone should always consider those three things for a healthy life. Diet is the kind of food that we eat. As our life depends on food, it is important to know how much to eat and when to eat. Therefore, everyone should "eat to live and not live to eat". Whatever is pleasing to your eyes, whatever is pleasing to your tongue, and whatever you feel pleased after eating may be taken as long as your digestion, body weight, strength and activities are normal. Diet should be simple and light rather than heavy, but it should be always rich and pretentious. Exercises are generally of two types, light and heavy. Exercises are done by turning, bending and stretching the body, keeping in mind the structure of the body. An ideal exercise is the one which regulates the movement of each and every part of the body. Walking, running, cycling,...
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...THE RELATIONSHIP BETWEEN EXERCISE AND HEART RATE AS WELL AS EXERCISE AND BLOOD PRESSURE PHYSIOLOGY ESSAY/ ERGONOMICS LABROTARY WRITE-UP Submitted in partial fulfilment of requirements for the Course Human Kinetics and Ergonomics 102. Department of Human Kinetics and Ergonomics INTRODUCTION When the metabolic motion of skeletal muscles increases, the flexibility of the heart can be detected throughout the exercise (Okutucu et al., 2010). The heart and blood vessels make up the cardiovascular system, which respond to exercise with an increase in heart rate and strength of reduction with each heartbeat, causing a higher cardiac output (amount of blood pumped through the heart per minute) and blood pressure (Okutucu et al., 2010). This report presents an assessment of “exercising” blood pressure and heart rate. The aim of this assessment was to obtain an understanding of how heart rate and blood pressure respond to submaximal exercise of the same intensity. The hypothesis tested was what impact exercise had on blood pressure and heart rate. The purpose of assessment of “exercising” heart rate was to measure heart rate while exercising at a submaximal intensity as well as to measure recovery heart rate following submaximal exercise. The purpose of assessment of “exercising” blood pressure was to measure blood pressure while exercising at a submaximal intensity and to measure recovery blood pressure following submaximal exercise. This report presents the procedures...
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