STAGES OF AN EFFECTIVE EXERCISE

Exercise

• Exercise is physical activity that is planned, structured, and repetitive for the purpose of

conditioning any part of the body.

Importance of Exercise:

1. Improve Health

2. Maintain Physical Fitness

3. Important means of Physical rehabilitation

Stages of an Effective Exercise

1. Have a Medical Check-up

• important for those who are not used to strenuous physical activities

• detect any health problems or conditions that could put you at risk of an injury during

exercise

• help you optimize your workout and understand your limitations

• help create an exercise plan according to one's needs

2. Taking the Pulse and Finding your Target Zone

WHY MEASURE YOUR PULSE RATE?

• to know how a particular exercise or workload is affecting heart rate.

Pulse Rate

• measurement of the heart rate or the number of times the heart beats per

minute.

• lower resting heart rate (60 bpm or lower) indicates a well-conditioned heart.
TARGET HEART RATE

• a range of numbers that reflect how fast your heart should be beating when you exercise.

• Maximum or Target Heart rate= 220-Age

3. Warm-Up

• prepares your body for the activity of the conditioning part of your workout.

• increases body temperature which helps in improving the oxygen supply in the body.

• improve flexibility

• protect against injury and muscle soreness.

EXAMPLES OF WARM-UP PHASE

1. stretching

2. walking slowly for five to 10 minutes

4. Conditioning

• the practice of physical exercise to promote better health conditions in a human being.

Performing the exercises that produces fitness

benefits such as:

EXAMPLES :

✓ swimming
1. Calorie Burning ✓ elliptical jogger

2. Building endurance ✓ lift free weights

✓ perform circuit training on weight
3. Muscle Strengthening
machines
✓ play a high-intensity sport
such as soccer or basketball.
5. COOL-DOWN

• encourage the recovery and the return of our bodies to pre-exercise level.

Cooldown movements should allow normal:

1. Heart Rate

2. Blood Pressure

3. Body Temperature

FALLACIES OF EXERCISE

• Exercising on an Empty Stomach Yields Better Results

• Long Workouts are Better

• Exercise Can Make Up for a Bad Diet

• Lifting Weights Makes Women Bulky

• You Only Need to Work Out a Couple Times a Week to Stay in Shape
 PRINCIPLES AND GUIDELINES OF EXERCISE

Principles:

1. PROGRESSIVE OVERLOAD

- gradually increasing the load and the stress on the body.

Achieved by following the F.I.T.T. parameters:

• Frequency

• Intensity

• Time of training (duration)

• Type (mode) of training

2. INDIVIDUALIZATION

- the type of exercise should be very specific to every individual, depending on their

unique personal characteristics and physical abilities.

3. REGULARITY

• allows the body to adapt more efficiently and quickly.

• exercise must be done at regular intervals ideally 3 to 5 times a week.

4. SPECIFICITY

- Exercise should be designed based on your specific goals and needs.

5. REVERSIBILITY

- As your body becomes fitter, you do not have to exercise as much to maintain the

same level of fitness. But fitness cannot be stored but exercising consistently after

gaining fitness is the key to maintain it.

 6. VARIATION & ADAPTATION

• Over time, your body will completely adapt to a specific exercise routine to a point where

your body will reach training plateau.

• Variation in exercise also helps increase motivation and compliance and helps decrease

risk of injuries by over-training.

7. REST & RECOVERY

• Rest & recovery between exercise sets and sessions are as important as the exercise

program itself.

• Not allowing your body to rest and recover properly will lead to decreased performance,

injuries, and fatigue.

8. PERIODIZATION

• This principle relates to the long-term plan or goal of an individual.

• Periodization breaks training into days, weeks, and months. In some sports, periodization

categorizes training into pre-season, in-season, and post-season.

Guidelines of Exercise:

1. Be aware of your body. Adults aged 18–64 should do at least:

2. Warm up and cool down. • 150 minutes of moderate-intensity
3. Strap or tape. aerobic physical activity per week or
4. Stay hydrated.
• 75 minutes of vigorous-intensity aerobic
5. Check your gear.
physical activity per week or a
6. Mix it up.
combination of moderate - and vigorous-
7. Pace yourself
intensity activity
References:

Farlex. (2021). Exercise Definition. Retrieved on February 18, 2021 from https://medical-

dictionary.thefreedictionary.com/exercise

Khoshrool, S. (2016). Eight Principles of Exercise. Retrieved on February 18, 2021 from

https://chiropractornorthshore.com/exercises-stretches/exercise-principles/

Semeco, A. (2017). How to Start Exercising, Guide on Workout. Retrieved on February 18,

2021 from https://www.healthline.com/nutrition/how-to-start-exercising#TOC_TITLE_HDR_2

Sessons, G. (2015). Four Phases of Exercise. Retrieved on February 18, 2021 from

https://www.livestrong.com/article/421773-four-phases-of-exercise/

State of Victoria. (2015). Guidelines to Exercise Safely. Retrieved on February 18, 2021 from

https://www.betterhealth.vic.gov.au/health/ten-tips/10-tips-to-exercise-safely