F.I.T. Principle
Every cardiovascular program should be developed based on frequency, intensity and duration.
1)Frequency - the number of exercise sessions per week.
Regular exercise should be performed at least three or four days a week to be beneficial, although fewer sessions may be sufficient for some. Those in supe- rior physical condition typically train five to seven days per week.
2)Intensity - how hard each exercise is.
Intensity is dependent upon one’s fitness level. The range established by American College of Sports Medicine is 60% to 90% of maximal heart rate. If you are a beginning exerciser, maintaining an intensity level around 60% is ben- eficial. Typically, an estimated heart rate range is determined using a formula of
The STAR TRAC E SERIES TREADMILL offers both contact heart rate grips and heart rate strap compatibility, providing for easy monitoring of your heart rate during your workout. However, if you need to monitor your pulse manually, find the carotid or radial artery with your index finger, take a ten second count and mul- tiply by six to determine your heart rate.
Determining your Target Heart Rate Range
LOWER TARGET HEART RATE
220
- ________ Your Age
=________ Estimated Max. Heart Rate - ________ Your Resting Heart Rate
=________ Value
X ________ 60%
= ________ Estimated Target
+________ Your Resting Heart Rate = ________ Target Heart Rate @ 60%
UPPER TARGET HEART RATE
220
- ________ Your Age
| RPE SCALE |
|
|
0 | Nothing at all |
1 | Very, Very Easy |
2 | Very Easy |
3 | Easy |
4 | Moderate |
5 | Moderate/Strong |
6 | Strong |
7 | Very Strong |
8 | Very, Very Strong |
9 | Extremely Strong |
10 | Strongest |
|
|
Another common method for measuring workout intensi- ty is Rate of Perceived Exertion (RPE). This method pro- vides a scale in which an exerciser can subjectively determine how hard the exercise feels while working in a target training range. Descriptive words correspond with a 0 through 10 rating scale. The target range to exercise is between 4 and 6 on the rating scale. (This is a great method to use for those taking medications that effect one’s heart rate and for those who want to fine tune how to be in touch with how their bodies respond to exercise). See the accompanying chart on this page.
3)Time - the duration of each exercise session.
=________ Estimated Max. Heart Rate - ________ Your Resting Heart Rate
=________ Value
X ________ 80%
= ________ Estimated Target
+________ Your Resting Heart Rate = ________ Target Heart Rate @ 80%
Lower Target Heart Rate
Upper Target Heart Rate
The optimum duration of an exercise session depends on the intensity. Typically, an exercise session lasts for at least 20 to 30 min- utes, although highly conditioned individuals often train continuously for an hour or longer. The duration of training is sometimes increased while intensity is decreased. This happens early in the training program to prepare the musculoskeletal system for vigor- ous exercise and to reduce the chance of injury.
REMEMBER: Use the F.I.T. principle as a guide to establish your program, however, make sure that you pay attention to how your body feels.
The Cool Down
A gradual cool down helps prevent blood from pooling in your legs which may result in feeling light headed and dizzy. Active contraction by continuous movement of your legs and arms during the cool down helps pump blood back to your heart and brain. It is also impor- tant to stretch your muscles during the cool down. Use stretching exercises similar to those done during the warm up (see muscles list- ed in the warm up section). Stretching in this phase can be held for a longer period to help avoid muscle stiffness.
CLIMBING THE CONDITIONING LADDER - SUGGESTED PROGRAMS
The programs outlined below were developed by the director of services at the Lutheran General Hospital in Illinois. They were devel- oped to help maintain or improve one’s level of fitness, depending on the current fitness level. Follow each of the 6 week programs as they move in progression. Once Program V is achieved, continue at this same level of intensity for continued programs, however, add variety by changing around workouts per week, duration or add interval training (high intensity mixed with low intensity 70% - 90%). To add variety to intensity make, use of the incline feature on the Star Trac E Series Treadmill. This feature gives you an incline range from 0% to 15%.
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