12
Developing a Fitness Program
Warm Up:
Warming up is an extremely important phase, but unfortunately, itʼs often an
activity that is ignored. Painful frustrating muscle pulls or strains may result
from not warming up properly. There are two goals for warm up: warming
up the muscles of the back and the extremities (so that you can stretch
them without injury), and slight acceleration of the heart rate so the body
can move gradually into the target heart rate zone.
Warm ups should consist of 5-10 minutes of exercises that are not very
demanding: marching in place, stepping side to side and swinging your
arms, walking at a pace of 3 to 5 mph, etc.
A gradual warm up will do the following:
• Produce faster, more forceful muscle contractions
• Increase your metabolic rate so oxygen is delivered to the working
muscles more quickly
• Lead to more efficient calorie burning by increasing your core
body temperature
• Prevent injuries by improving the elasticity of your muscles
• Allow you to work out longer because your energy systems are able
to exercise, preventing the build up of lactic acid in the blood
• Improve joint range of motion
• Psychologically prepare you for higher intensities by increasing your
arousal and focus on exercise
Warm up: Warm up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes.
Cool Down: Gradually decrease the intensity of your workout,
then stretch to cool down during the last 5 to 10 minutes.
.
NOTE: If weight loss is your major goal, a minimum of 30 minutes
of aerobic activity five or more times per week is
recommended.
E4 ELLIPTICAL TRAINER
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