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• includeanexerciseprogramthat providesasleast300caloriesormoreofactivityperday.
Thisis bestaccomplishedwith exerciseof lowintensityandlongduration.Manypiecesof
homefitnessequipmentgiveestimatesof caloriesburnedwhile exercising.Rememberthese
areapproximatecaloriesburned,exactamountswill dependontypeof exercise,yourbody
size,intensityandduration.
o Addresistancetrainingtoyourprogramto addmusclemass.Musclecellsaremoreactive
thanfat cellsandwill helpyouburnmorecaloriesperday.
includeuseof behaviormodificationtechniquesto identifyandeliminatebaddietandeating
habits.
Youshouldstrivetoburnbetween300to500caloriesperexercisesessionand1000to 2000
catoriesperweekin exercise.Rememberthat sustainedaerobicactivitiesthat usetarge
musclegroupwill causethe greatestenergyexpenditure.
tfoverweightorobese,youmaywantto keeptheintensityevenlowerthan60percentof
maximumheartratetokeepthe riskoforthopedicinjuriesata minimum.Nonweight-bearing
activitiessuchasstationarycyclingmaybeconsideredforthisgroup,orforthosewhosuffer
fromorthopedicorarthritis problems.
mABalanced Werkout
All of your balanced home workouts should include three parts:
-Warm-up
- The main aerobic and/or strength routine
- Cool-down
Together,exerciseandrecoverycomprisefitnessconditioning:denyeitherandyouinvite
injuryandminimizebenefits.Ourbodiesandmindsbecomestrongerandmoreefficientinresponse
totheir useandexercise.Overuseandoverloadwill causebreakdown.Youdon'twant
toomuch,butjust enough.
Thesecretisto knowwhenyouarepushingtoo muchortoo little.Monitoringyourheartrate
tellsyouhowmuchto exerciseandwhento rest.\
! Warm-up
A goodwarm-upwill helpyouperformbetterandwill decreasetheachesandpainsmost
peopleexperience.Thewarm-uppreparesyourmusclesfor exerciseandallowsyouroxygen
supplyto readyitselfforwhat'stocome.Studiesshowthatmusclesperformbestwhenthey're
warmerthannormalbodytemperatures.Warm-upexercisesincludecycling,walking,skiing
slowlyuntilyoubeginto breakalightsweat.Thisnormallytakesabout5to 10minutes.Ifusing
aheartratemonitor,raiseyourheartratetoabout110to 120beatsperminuteduringyour
warm-up.
Stretchingbeforeandafterexercisealsoservesmanypurposes.Bypromotingflexibility,it
decreasesthe riskofinjuryandsoreness,it alsoenhancesphysicalperformancebyallowing
youto maintainacomfortablepositiononthe bicyclelonger.Takeafewminutesto stretch
yourlegs,shouldersandlowerbackbeforeyougetonyourhomeequipment.
mAerobic/StrengthExercise
Vigorousaerobicexerciseisthe coreof yourworkoutprogram.Theintensityof yourexercisemust
bestrenuousenoughto raiseyourheartrateintoyourtargetzone.Thisisusualtybetween60and
90%ofyour maximumheartrate.Cycling,or anyexercisedoneinthis range,is usuallycalledaerobic
exercise.It meansyourbody,yourheart,andthe variousexercisingmusclesareworkingat a levelat
whichoxygencanbeutilized.Exercisingwith a heartratemonitorallowsyoutoconstantlyreceive
visiblefeedback(andonsome
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