General Fitness

Exercise Guidelines

Exercise routines are designed to maintain, enhance, and improve health and general fitness. Warm ups, cool downs, intensity, frequency and duration of exercise routines vary based on the specific goals or desired results that an individual wants to achieve.

Warm up and cool down is an essential part of all weight programs. The purpose of the warm up is to prepare the body's muscular system for the exercise session. The warm up stretches muscles, helps increase blood flow and increases the body's metabolic rate. Warm up also reduces the chance of injury by improving tissue extensibility and improving joint motion. The cool down allows the return of heart rate and blood pressure to near resting levels. Stretching activities provide the fundamental basis for both warm up and cool down. The warm up and cool down periods generally last 5 to 10 minutes each.

Intensity is an important component of an exercise program. Intensity must be enough to overload the cardiovascular system but not to exceed the body's adaptive limits. Exercise intensity is monitored by measuring heart rate during exercise. Intensity of exercise needs to be 55/65 to 90 percent of maximal heart rate.

Duration of exercise is the amount of time at which proper intensity levels should be maintained. Individuals, just starting an exercise program, should begin with approximately 10 to 20 minutes of aerobic activity. More fit individuals can exercise for longer periods of time. Vigorous intensity can last 20 minutes while more moderate activity can last from 20 to 30 minutes in length.

Frequency is the number of times an individual exercises per week. The body responds best to two to three days per week of moderate to vigorous exercise. Beginners or sedentary individuals should begin with 2 to 3 times per week. Individuals who want to increase their frequency of training, should do so by focusing on different body parts based on a rotational schedule.

Strengthen exercise

Strength training workouts are designed to maintain, enhance, and improve health and general fitness. Warm ups, cool downs, intensity, frequency and duration of endurance training varies based on the specific goals or desired results that an individual wants to achieve.

Warm up and cool down is an essential part of all weight programs. The purpose of the warm up is to prepare the body's muscular system for the exercise session. The warm up stretches muscles, helps increase blood flow and increases the body's metabolic rate. Warm up also reduces the chance of injury by improving tissue extensibility and improving joint motion. The cool down allows the return of heart rate and blood pressure to near resting levels. Stretching activities provide the fundamental basis for both warm up and cool down. The warm up and cool down periods generally last 5 to 10 minutes each.

The training method is based on several factors such as current health and fitness status, goals, proper use of training form and the actual training environment. Proper training methods can be very effective in improving and maintaining muscular fitness, muscle mass, daily physical functions, and other health related benefits.

Sets and reps are an important component of an endurance program. Intensity must be enough to overload the target muscle groups but not to exceed the body's adaptive limits. Exercise intensity is monitored by being aware of the amount of overload that is required based on the current level of muscular fitness. As a muscle group adapts, a progressive overload is required in order to continue improvement. Increased endurance is achieved by increasing the resistance or weight, increasing the repetitions, increasing the sets, and/or decreasing the rest period between sets or exercises. General strengthening exercises should consist of 2 to 3 sets of 8 to 12 repetitions per body part. In general, endurance training consists of more than 12 repetitions.

Frequency is the number of times an individual exercises per week. The body responds best to two to three days per week of moderate to vigorous exercise. Beginners or sedentary individuals should begin with 2 to 3 times per week. Individuals who want to increase their frequency of training, should do so by focusing on different body parts based on a rotational schedule.

Resting time is the amount of time that the body requires in order to recover from strengthening exercises. It is recommended that the rest period be 48 hours in order to provide muscle groups enough time to fully recover.

Speed and reps- up and down is an important component to endurance training. Generally, it is recommended that the speed of upward mobility last 2 seconds and the downward mobility last 3 seconds.

Breathing techniques is crucial to proper endurance training. Breathing should not be held at any time. In general, while lifting weights individuals need to exhale and during the return individuals should inhale.

In general, the above noted guideline for endurance and strength training is subject to personal consultation with fitness experts. Individuals are encouraged to discuss their personal goals and needs with a physician and fitness expert prior to undertaking endurance and weight training.

Food guideline

Carbohydrates
Sedentary individuals - 50-55% of calorie intake should consist of carbohydrates.
Moderate active individuals - 55-60% of calorie intake should consist of carbohydrates.
Very active individuals - 60-65% of calorie intake should consist of carbohydrates.


Protein
Sedentary individuals - 0.8 to 1.0g/kg of protein intake
Aerobic dominant individuals - 1.2g/kg of protein intake
Resistance dominant individuals - 1.4 to 1.7g/kg of protein intake


Fat
Fat intake should not exceed 30 to 65 grams depending on calorie consumption.
Fat should consist of 25 to 30% of calorie intake.

Fiber
Men's fiber intake should consist of 30 to 38 g/day
Women's fiber intake should consist of 25 to 30 g/day

Ion
Men's ion intake should be 10 mg/day
Women's ion intake should be 15 mg/day

Calcium
Men's calcium intake should be 1000mg/day
Women's calcium intake should be 1200 mg/day

Water
All individuals should drink 10 to 12 cups per day.
Water is particularly important after having coffee or drinking concentrated food and alcohol.