Xterra UP150 - Training Guidelines; Exercise Benefits and Components; Aerobic, Anaerobic, and Threshold Training

customerservice@dyaco.ca
DyacoCanadaInc2017
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27
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TRAINING GUIDELINES
EXERCISE
Exerciseisoneofthemostimportantfactorsintheoverallhealthofanindividual.Li stedamongits
benefitsare:
 Increasedcapacityforphysicalwork(strengthendurance)
 Increasedcar diovascular(heartandarteries/veins)andrespiratoryefficiency
 Decreasedriskofcoronaryheartdisease
 Changesinbodymetabolism,e.g.losingweight
 Delayingthephysiologicaleff ectsofage
 Physiologicaleffects,e.g.reductioninstress,increaseinself‐confidence,etc.
BASICCOMPONENTSOFPHYSICALFITNESS
Therearefourall‐encompassingcomponentsofphysicalfitnessandweneedtobrieflydefineeach
andclarifyitsrole.
Strengthisthecapacityofamuscletoexertaforceagainstresistance.Strengthcontributesto
powerandspeedandisofgreatimportancetoamajorityofsportspeople.
MuscularEnduranceisthecapacitytoexertaforcerepeatedlyoveraperiodoftime,e.g.itisthe
capacityofyourlegstocarryyou10Kmwithoutstopping.
Flexibilityistherangeofmotionaboutajoint.Improvingflexibilityinvolvesthestretchingof
musclesandtendonstomaintainorincreasesuppleness,andprovidesincreasedresistanceto
muscleinjuryorsoreness.
Cardio‐RespiratoryEnduranceisthemostessentialcomponentofphysicalfitness.Itistheefficient
functioningoftheheartandlungs
AEROBICFITNESS
Thelargestamountofoxygenthatyoucanuseperminuteduringexerciseiscalledyourmaximum
oxygenuptake(MVo2).Thisisoftenreferredtoasyouraerobiccapacity.
Theeffortthatyoucanexertoveraprolongedperiodoftimeislimitedbyyourabilitytodeliveroxygen
totheworkingmuscles.Regularvigorousexerciseproducesatrainingeffectthatcanincreaseyour
aerobiccapacitybyasmuchas20to30%.AnincreasedMVO2indicatesanincreasedabilityoftheheart
topumpblood,ofthelungstoventilateoxygenandofthemusclestotak eupoxygen.
AnaerobicTraining
Thismeans“withoutoxygen”andistheoutputofenergywhentheoxygensupplyisinsufficienttomeet
thebody’slongtermenergydemands.(Forexample,100metersprint).
TheTrainingThreshold
Thisistheminimumlevelofexercisewhichisrequiredtoproducesignificantimprovementsinany
physicalfitnessparameter.
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