Xterra UP150 - Training Principles: Progression and Overload; Specificity and Reversibility in Training; Warm-up and Cool-down Procedures; Heart Rate Management During Exercise

customerservice@dyaco.ca
DyacoCanadaInc2017
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28
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Progression
Asyourbecomefitter,ahigherintensityofexerciseisrequiredtocreateanoverloadandtherefore
providecontinuedimprovement
Overload
Thisiswhereyouexerciseatalevelabovethatwhichcanbecarriedoutcomf ortably.Theintensity,
durationandfrequencyofexerciseshouldbeabovethetrainingthresholdandshouldbegradually
increasedasthebodyadaptstotheincreasingdemands.Asyourfitnesslevelimproves,sothetraining
thresholdshouldberaised.
Workingthroughyourprogramandgraduallyincreasingtheoverloadfactorisimportant.
Specificity
Differentformsofexerciseproducedifferentresults.Thetypeofexercisethatiscarriedoutisspecific
bothtothemusclegroupsbeingusedandtotheenergysourceinvolved.
Thereislittletransferoftheeff ectsofexercise,i.e.fromstrengthtrainingtocardiovascularfitness.That
iswhyitisimportanttohaveanexerciseprogramtailoredtoyourspecific needs.
Reversibility
Ifyoustopexercisingordonotdoyourprogramoftenenough,youwilllosethebenefitsyouhave
gained.Regularwork outsarethekeytosuccess.
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WARMUP
Everyex erciseprogramshouldstartwithawarmupwherethebodyispreparedfortheefforttocome.
Itshouldbegentleandpreferablyusethemusclestobeinvolvedlater.
Stretchingshouldbeincludedinbothyourwarmupandcooldown,andshouldbeperformedafter3‐5
minutesoflowintensityaerobicactivityorcallisthenictypeexercise.
WarmDownorCoolDown
Thisinvolvesagradualdecreaseintheintensityoftheexercisesession.Followingex ercise,alarge
supplyofbloodremainsintheworkingmuscles.Ifitisnotreturnedpromptlyothecentralcirculation,
pooling
ofbloodmayoccurinthemuscles
HeartRate
Asyouexercise,sotherateatwhichyourheartbeatalsoincreases.Thisisoftenusedasameasureof
therequiredintensityofexercise.Youneedtoexercisehardenoughtoconditionyourcirculatory
system,andincreaseyourpulserate,butnotenoughtostrainyourheart.
Yourinitialleveloffitnessisimportantindevelopinganexerciseprogramforyou.Ifyouarestartingoff,
youcangetagoodtrainingeffectwithaheartrateof110‐120beatsperminute(BPM).Ifyouarefitter,
youwillneedahigherthresholdofstimulation.
Tobeginwith,youshouldexerciseatalevelthatelevatesyourheartratetoabout65to70%ofyour
maximum.Ifyoufindthisistooeasy,youmaywanttoincreaseit,butitisbettertoleanonthe
conservativeside.
Asaruleofthumb,themaximumheartrateis220minusyourage.Asyouincreaseinage,soyour
heart,likeothermuscles,losessomeofitsefficiency.Someofitsnaturallossiswonbackasfitness
improves.
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