Principles / Rules of Exercise & Training
This page gives information about exercise for everyone to know.
4 (most important) types of Exercise .....
4 (most important) types of Exercise .....
When speaking of physical health,
When speaking of physical health,
Aerobic = Beneficial to heart and lung health. In addition, the article cites, "Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, boost mood, and raise "good" HDL cholesterol. Combined with weight loss, it can lower "bad" LDL cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls". In addition, a "PUBMED" research article concluded that increased Aerobic health is specifically linked to INCREASED immune Systems!
Aerobic = Beneficial to heart and lung health. In addition, the article cites, "Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, boost mood, and raise "good" HDL cholesterol. Combined with weight loss, it can lower "bad" LDL cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls". In addition, a "PUBMED" research article concluded that increased Aerobic health is specifically linked to INCREASED immune Systems!
Strength (aka muscular training/conditioning) = beneficial to muscle mass which in turn, "will help you feel more confident and capable of daily tasks like carrying groceries, gardening, and lifting heavier objects around the house. Strength training will also help you stand up from a chair, get up off the floor, and go up stairs,...stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints."
Strength (aka muscular training/conditioning) = beneficial to muscle mass which in turn, "will help you feel more confident and capable of daily tasks like carrying groceries, gardening, and lifting heavier objects around the house. Strength training will also help you stand up from a chair, get up off the floor, and go up stairs,...stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints."
Stretching = the obvious benefit is improved Flexibility but it should be noted that less flexibility increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes. Likewise, stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury.
Stretching = the obvious benefit is improved Flexibility but it should be noted that less flexibility increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes. Likewise, stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury.
Balance = improved stability which helps posture and also helps prevent falls
Balance = improved stability which helps posture and also helps prevent falls
The article also includes a FEW possible suggestions of exercises in each category for you!
The article also includes a FEW possible suggestions of exercises in each category for you!
SPECIAL NOTES about the types of exercise cited in the article and summary above
SPECIAL NOTES about the types of exercise cited in the article and summary above
Recall the Health-Related components of fitness. The Harvard School of Medicine includes the muscular endurance section of the health-related fitness components with muscular strength.
It should also be noted that 1 of the 4 types of exercise specifically targets and improves a skill-related component of fitness essential for daily life!
All Physical activity generally falls into 4 categories of exercise....
All Physical activity generally falls into 4 categories of exercise....
There are numerous different exercises, physical activities, and sports that someone can do to stay active. How you do them though or how they are specifically designed to be "played" or participated I'm, generally fall into 1 of 4 categories
There are numerous different exercises, physical activities, and sports that someone can do to stay active. How you do them though or how they are specifically designed to be "played" or participated I'm, generally fall into 1 of 4 categories
Continuous = the same exercise for a prolonged period of time. Running a 5 k, ice/rollerskating, bike riding are usually good examples
Continuous = the same exercise for a prolonged period of time. Running a 5 k, ice/rollerskating, bike riding are usually good examples
Interval = changes intensity, pace, or speed. Any continuous activity can be made interval and Sports like Soccer, Hockey, and Basketball are interval. Sports like Football, Baseball, Softball, and Volleyball are REALLY interval!
Interval = changes intensity, pace, or speed. Any continuous activity can be made interval and Sports like Soccer, Hockey, and Basketball are interval. Sports like Football, Baseball, Softball, and Volleyball are REALLY interval!
(sometimes people argue that rugby or ice hockey can mimic continuous but that's not really true)
(sometimes people argue that rugby or ice hockey can mimic continuous but that's not really true)
Circuit = is a variety of exercises combined into a single session and done quickly. Cross Training and "stations" are examples.
Circuit = is a variety of exercises combined into a single session and done quickly. Cross Training and "stations" are examples.
Then there is combination style of exercise. High-Intensity Interval Training is a combination of Interval and Circuit Training. A person can also progress themselves through a series of exercises quickly with no rest in between which is sort of a circuit but also sort of a continuous.
Then there is combination style of exercise. High-Intensity Interval Training is a combination of Interval and Circuit Training. A person can also progress themselves through a series of exercises quickly with no rest in between which is sort of a circuit but also sort of a continuous.
Basic Principles of Training (click arrow to expand)
Basic Principles of Training (click arrow to expand)
The MOST IMPORTANT PRINCIPLE IS do something you ENJOY!
The MOST IMPORTANT PRINCIPLE IS do something you ENJOY!
Other than that though...the main principles when planning a workout or trying to improve fitness are:
Other than that though...the main principles when planning a workout or trying to improve fitness are:
Frequency, Intensity, Time, Type, Progression, Overload, Specificity and Variety.
Frequency, Intensity, Time, Type, Progression, Overload, Specificity and Variety.
Some people also include "repetition" as it's own principle.
Some people also include "repetition" as it's own principle.
You may also see the word reversibility. This basically is the opposite of a principle of fitness. It states that losses are easier than gains
You may also see the word reversibility. This basically is the opposite of a principle of fitness. It states that losses are easier than gains
In short:
In short:
The "Fitt" principle sums up many of these
The "Fitt" principle sums up many of these
F=Frequency I = Intensity T = Time T = Type
F=Frequency I = Intensity T = Time T = Type
Frequency= is how often you exercise (usually per week).
Frequency= is how often you exercise (usually per week).
Intensity = How Hard are you working out? You want to go hard enough that it's helpful but not too hard that it's hurtful. See the section at the bottom of the page about target heart rate and Perceived Rate of Exertion
Intensity = How Hard are you working out? You want to go hard enough that it's helpful but not too hard that it's hurtful. See the section at the bottom of the page about target heart rate and Perceived Rate of Exertion
Time = How Long (a session or a particular exercise)
Time = How Long (a session or a particular exercise)
Type = What are you doing? Cardio? Strengthening, Stretching, Balance? Is it weights, a team sport, ninja warrior obstacle course, cross-fit, yoga/Pilates, swimming, etc.
Type = What are you doing? Cardio? Strengthening, Stretching, Balance? Is it weights, a team sport, ninja warrior obstacle course, cross-fit, yoga/Pilates, swimming, etc.
Progression = The Increase in the amount of training over time. Start slower..less is more than build
Progression = The Increase in the amount of training over time. Start slower..less is more than build
Overload = Working your body harder than you normally would. When something gets easy, increase intensity, frequency, time, or another factor such as amount of resistance (weight)
Overload = Working your body harder than you normally would. When something gets easy, increase intensity, frequency, time, or another factor such as amount of resistance (weight)
Specificity = Exact for your goals. For Example, there is no point (usually) in making a Softball player run 3 miles
Specificity = Exact for your goals. For Example, there is no point (usually) in making a Softball player run 3 miles
Variety = Do different things..don't do the same exact thing every day. Change it up. More importantly, do cardio, strength, flexibility and balance exercises.
Variety = Do different things..don't do the same exact thing every day. Change it up. More importantly, do cardio, strength, flexibility and balance exercises.
Repetition = how may times you do a particular exercise in row OR repeating a group of exercises a certain number of times (for example: 10 push ups, 5 burpees, 10 squats..rest 5 minutes, repeat 2x)
Repetition = how may times you do a particular exercise in row OR repeating a group of exercises a certain number of times (for example: 10 push ups, 5 burpees, 10 squats..rest 5 minutes, repeat 2x)
These PRINCIPLES are to guide but you and EVERYONE needs to help make and set their own plans based on their personal goals, preferences and physical health
These PRINCIPLES are to guide but you and EVERYONE needs to help make and set their own plans based on their personal goals, preferences and physical health
Featured Videos:
Featured Videos:
Includes information on Principals of Fitness and some information on different styles of workouts including cross-fit training and HIIT
Principles of Training Exercise & Fitness (Corabi)
Principles of Training Exercise & Fitness (Corabi)
Progressive Overloading (Kaa Yaa)
Progressive Overloading (Kaa Yaa)
How many reps or sets? (Picture Fit)
How many reps or sets? (Picture Fit)
Key to Success, Establish SMART Fitness Goals
Key to Success, Establish SMART Fitness Goals
(KAA YAA)
(KAA YAA)
Smart Goals for Fitness & Exercise (Tanya Stroh)
Smart Goals for Fitness & Exercise (Tanya Stroh)
SMART goals for students (2 min classroom)
SMART goals for students (2 min classroom)
This is an academic example but will help you make sense of it
what is Target Heart Rate & Perceived Rate of Exertion
what is Target Heart Rate & Perceived Rate of Exertion
Target Heart Rate, sometimes referred to as Training Heart Rate, is the heart rate you strive to obtain based on your goals with exercise. There is a specific equation used to figure it out and the graphics below basically explain everything about it. The slideshow to the left and graphics below explains it in more detail
Target Heart Rate, sometimes referred to as Training Heart Rate, is the heart rate you strive to obtain based on your goals with exercise. There is a specific equation used to figure it out and the graphics below basically explain everything about it. The slideshow to the left and graphics below explains it in more detail
You will be doing an assignment about it in class if you didn't complete it already. You can get it by clicking here
You will be doing an assignment about it in class if you didn't complete it already. You can get it by clicking here
In addition, there is also a heart rate concept that directly correlates with the target heart rate called Rate of Perceived Exertion. Basically, it's an estimated scale that a person uses on their own to guess how hard they're exercising.
In addition, there is also a heart rate concept that directly correlates with the target heart rate called Rate of Perceived Exertion. Basically, it's an estimated scale that a person uses on their own to guess how hard they're exercising.
Whether using THR or RPE/PRE, both tools will help you select the appropriate intensity for you for maximum benefits and reaching your goals!
Whether using THR or RPE/PRE, both tools will help you select the appropriate intensity for you for maximum benefits and reaching your goals!
