Being physically active means to take care of yourself and your health! If you do not want, or you are unable to hire a personal trainer or join some form of group exercise, try to go alone to some form of activity.
You need to know first of all to ACSM (American College of Sports Medicine) is currently the most prominent institutions in the world in the field of sports medicine and exercise is recommended at least four training sessions a week. In their research, to maintain the normal operation of the muscular and cardiovascular systems must burn at least 150 kcal per day during the session (training in a fitness center, walking, jogging, cycling ...), and at least 1000 kcal per week.
Training sessions to be healthy and effective has to be dosed according to gender, age, level of well trained, and has an appropriate intensity, frequency, duration and shape.
In order to know how should you train per week, that intensity and effects of training, follow these guidelines ACSM's.
Guidelines for Children
60 min 3X per week activity, moderate to high intensity that are fun and have an impact on physical development, the cumulative hours of physical education and all other forms of daily activities.
This exercise provides:
- Development of a healthy musculoskeletal system
- Development of a healthy cardiorespiratory system
- Development of coordination and movement control
- Maintain a healthy weight
Guidelines for adults 18-65 years
- 30 minutes of moderate intensity physical activity (eg brisk walking) at least every day or most days of the week.
- 20 minutes of high intensity physical activity most 3 X a week.
When performing cardio training during the week, it is best to combine the physical activity of moderate and high intensity.
8-10 strength exercises (8-12 reps) 2 x week
This type of training will lead to a rapid reduction of excess body fat, muscle strengthening and shaping. It can be applied both women and men.
Guidelines for seniors 65 + years
Training in the elderly should be the same as for adults, with intensity adjustment age.
+ Exercises to maintain flexibility
+ Exercises to maintain balance
Determination of intensity can be performed as follows:
Moderate effort and notable:
- Rapid breathing
- Rapid heartbeat
- Sensation of heat
- Possible speech without catching breath between words
A great effort and significant:
- Rapid breathing
- Rapid heartbeat
- Excessive sweating
- Can not talk without catching breath between words
The very process of any physical activity must be initiated Heating (Warm Up)! Your body must adapt physiologically to the effort, and blood (mostly from the abdominal part) forward to the muscles that need to be active. Warming up is done to make the training more effective and less risk of injury. Each has a cardio warm-up section, 4-6 min activity intensity light choices that will raise the temperature (e.g. walking on the treadmill, jogging, easy cycling, swimming slowly). This is followed by stretching the major muscle groups (chest muscles, leg muscles, back muscles) with the reserves the 5-10sec. You can then go to the main part of training.
In the process of training after the warm-up followed by the main part, related to the implementation of previously prepared (for the correction of body weight to increase power levels, to increase flexibility ...) and monitoring guidelines. The main part of moves to work only after warming.
At the end of the training should reduce the intensity and enter a phase of cooling (Cool Down)! Phase also requires cooling of the lower intensity cardio (e.g. walking on the treadmill, jogging, easy cycling, swimming slowly) from 3-5min, to gradually reduce the number of heartbeats per minute. After cooling of cardio followed by stretching the major muscle groups (chest muscles, leg muscles, back muscles) with the reserves the 10-20sec. Cooling phase is carried out to the safest and healthiest way the body physiologically back to sleep!