Hamilton Personal Trainers Tell you…Warm Up & Cool Down

murray — Mon, 27 Jul 2009 15:28:08 +0000

WARM UP: The purpose of the warm up is to increase body temperature, increase synovial (lubricating) fluids in the joints, and to decrease the chance of injury. In addition, muscle and tendon elasticity are also improved during the warm up. The warm up should include easy to moderately intense cardiovascular activity for 3 to 15 minutes (eg: walking, cycling or stepping) and a flexibility exercise for each muscle group to be trained that day. During the warm up, heart rate should gradually rise to approximately 50 to 60 % of maximum heart rate.
At the onset of light cardiovascular exercise during the warm up, the metabolic rate increases, so body temperature rises, which causes you to sweat. In addition, blood flow to the exercising muscles increases and the muscles extract more oxygen from the blood. This results in more efficient energy production in the muscle.l
As the warm up continues and heart rate is gradually increased, the body begins the process of fat cell mobilization. Depending on your body's efficiency at burning calories, it can take 12 to 15 minutes or more of continuous, moderately intense cardiovascular exercise before your body begins to burn fat.

COOL DOWN: The cool down period after your workout is equally as important as the warm up. Basically, the cool down contains the same components as the warm up, only in reverse: begin the cool down with some stretching (this part is even more important if you did not stretch during the warm up – every workout should include some stretching), followed by some light cardiovascular exercise (again, walking, cycling or stepping). The cool down is an excellent time to begin replenishing your body's fluids: drink lots of water!

THE COOL DOWN PERIOD AFTER YOUR WORKOUT IS EQUALLY IMPORTANT AS THE WARM UP…. REMEMBER TO DRINK LOTS OF WATER!!!!

Components of a Proper Workout – Conditioning/Fat Reduction

murray — Mon, 08 Jun 2009 18:05:54 +0000

CARDIOVASCULAR CONDITIONING: Since your heart is the most important muscle in your body, your program should always include some type of cardiovascular exercise. Participating in a group class, doing a "Quick Fit" type of circuit, or using the cardio equipment will improve cardiovascular strength and endurance by challenging the heart and lungs. Moderately intense cardiovascular exercise will also improve your body composition by if your goal is to reduce body fat. For most people, a minimum of 12 minutes of continuous cardiovascular exercise is needed to burn fat and thereby improve body composition and physical appearance. The good news is, as your body becomes accustomed to regular cardiovascular exercise (i.e. 3-5 days a week, 12-30 minutes per session, heart rate between approximately 60 and 80% of your maximum heart rate), it becomes more efficient at using fat during exercise. This is part of the so-called "training effect".

If you are just starting out or if your are currently exercising at a lower cardiovascular fitness level, Hamilton Personal Trainers recommend a low exercise intensity level. This is considered to be a safe and effective starting point. If your goal is to decrease body fat, and you are currently training at a low to moderate intensity, then you should gradually work towards increasing your cardio training level to a higher intensity (i.e. 65 – 85 % of maximum heart rate). If you are already capable of safely exercising at a higher intensity level you may be able to begin your cardio training at 65 – 85 % of maximum heart rate. Working at a higher level within your cardio training zone will help you burn more calories and fat in a shorter amount of time. If you are attempting to lose fat, cardio – training intensity should be increased only as your fitness levels permit.

MUSCULAR CONDITIONING: If your goal is to improve your muscle tone and/or strength, weight training should also be included in our exercise program. Your recommended weight/resistance training program should be determined by your current physical condition and goals. Benefits of muscular conditioning include improved posture, decrease in body fat, which means your metaboic rate increases along with bone density and mass. You will see evidence in your physical appearance and well-being. One of the positve benefits you will experience is and Increase in your Self Esteem.

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Hamilton Personal Trainers Tell you…Warm Up & Cool Down

Components of a Proper Workout – Conditioning/Fat Reduction