Prescription for Weight Loss

July 9, 2011 on 4:37 am | By admin | In Health and Fitness | Comments Off

CARDIOVASCULARCardiovascular exercise is defined as something which elevates the heart rate, leaves you slightly breathless but still able to hold a conversation. This will be achieved at different levels depending on the individual in question. Examples of cardiovascular or aerobic exercises are: brisk walking, swimming, jogging, cycling, dancing and aerobic classes.The World Health Organisation suggests that for optimum health one should carry out moderate cardio vascular exercise 3 x per week for at least 20 minutes duration. However for weight loss one has to workout in excess of 20 minutes at a light to moderate intensity 5 x per week.MUSCULAR STRENGTH AND ENDURANCEMuscular strength and endurance is achieved through resistance training; simply putting the muscles to work against a resistance; e.g. body weight, rubber bands, weights in the gym, at a circuit training or body conditioning class. Such training has many beneficial side effects: increased lean weight i.e. muscle (& therefore increased metabolic rate which assists in fat loss); improved posture, improved shape (muscle gives definition while fat is shapeless & bulky) leading to improved self image. It also increases performance; strength and reduces likelihood of injury, increases capillaries & thus the ability to carry oxygen to the muscles; and increases bone density.Strength is defined as the ability of a muscle to exert a maximum force against resistance; therefore you train for strength with heavy weights and low repetitions (looking for muscle fatigue within 6-8 reps). Endurance as the ability of a muscle to exert a force against resistance for an extended period of time and so you train for endurance with light weights and high repetitions (looking for muscle fatigue within 12-15 reps), often referred to as toning or body conditioning.Although we train for strength and endurance in different ways they are on a continuum and what takes strength one week can become endurance the next as you get fitter. A resistance programme should always include core stability work and one should never progress to strength training until a strong and stable trunk area has been establishedThe World Health Organisation suggests that for optimum health adults ought to perform resistance work, exhausting all the major muscle groups, between 2-4 x per week.
Read more from Vicki Rebecca of Hypnotherapy Aberdeen

Comments Off

Sorry, the comment form is closed at this time.

Source: http://www.cllphnlckn.com/health-and-fitness/prescription-for-weight-loss/

sara ramirez anna nicole smith melissa molinaro team fortress 2 brooklyn decker kyrie irving orlando magic