Warm-up and Cool down Procedures
To be safe, an aerobic program should begin with a warm up period. The main purpose of warming up is to increase your heart rate slightly. This has two benefits: 1) it raises your core body temperature; and 2) it increases the blood (oxygen) flow to your muscles to prepare your body for more vigorous physical activity. Your muscles and tendons (which attach your muscles to your bones) will be more flexible for stretching after mild movement has raised your internal body temperature. This flexibility helps you increase the range of motion of your joints and may help you avoid injuries such as muscle tears and pulls.
What muscles should I warm up?
Focus on warming up large muscle groups (i.e. quadriceps, calves, chest, etc...) In an aerobic class, participants march in place, grapevine, do knee lifts etc... for the legs. To warm up the chest and shoulder area, participants do shoulder rolls, arm circles etc... Runners/joggers could begin their run with a fast walk for 3 to 5 minutes followed by a stretch prior to the actual run itself.
How Long should I warm up?
It takes your body approximately 3 minutes to realize it needs to pump more blood to your muscles. Warm ups should last approximately 5 - 10 minutes and they should incorporate stretching of large muscle groups (such as the quadriceps, calves, hamstrings, hip flexors, shoulders etc...)
Why Cool Down?
After you've reached and maintained your training heart rate level in the aerobic portion of your class, it is important to recover gently. The cool down serves two purposes: 1) it reduces your pulse; and 2) it returns the blood to your heart in sufficient quantities to rid the muscles of lactic acid (a chemical result of muscular fatigue). If you stop suddenly, the blood will pool in your legs instead of returning to your heart. Dizziness, nausea and a "worn out" feeling are common symptoms of an improper cool down.
Duration of Cool Downs
It takes your body approximately 3 minutes to realize it does not need to pump all the additional blood to your muscles. A safe cool down period is at least 3 minutes, preferably 4-5 minutes. All cool downs should be followed by stretching of the muscles to avoid soreness and tightness.
Caloric Intake and Energy Expenditure
All foods
provide energy in the form of CALORIES.
A calorie is a unit of energy that is used for physical activity. The more
intense the physical activity, the more energy (and calories) the body requires
to meet the needs of the activity. This concept, called ENERGY EXPENDITURE, is affected by several variables, among
them: age, gender, and body weight.
·
Like a see-saw, if our energy (calorie) intake
balances our energy (calorie) expenditure, our weight remains stable.
·
If we take in more energy (calories) than we use
up, we gain weight.
·
If we take in less energy (calories) than we
burn, we lose weight.
This is the
basic law of weight gain and weight loss. 3500
calories = 1lb of fat
Listed here is the energy cost for general exercises:
Sitting around = .045 kcal per pound
per hour or .0075 kcal per pound per minute
Walking leisurely = 1.5 kcal per pound
per hour or .025 kcal per pound per minute
Low-Moderate Intensity Jogging = 3.6
kcal per pound per hour or .06 kcal per pound per minute
Moderate Intensity Exercises = 4.5 kcal
per pound per hour or .075 kcal per pound per minute.
Vigorous Intensity Exercises = 5.6 kcal
per pound per hour or .093 kcal per pound per minute.
Generally
the body at rest requires approximately .0075 kcal per pound per minute. To approximate the energy cost for physical
activity for less than one hour, simply divide kcal per pound per hour by 60
minutes to get kcal (calories) burned per minute.
 |
Person’s weight (lbs) x calories used per pound per minute =
calories burned per minute
Example: A
150lb person sitting around for 1 hour would use 6.75 kcal (calories).
150lbs x .0075 kcal per pound per minute = 1.125 calories burned per
minute.
 |
Calories in meal / calories burned per minute = number of
minutes to burn off meal
Example: A
large order of French fries is approximately 500 calories and therefore will
take 445 minutes, or 7.4 hours, of sitting around for a 150lb (68kg) person to
burn.
500 calories / 1.125 calories burned per minute = 444.44 minutes of
sitting around or 7.41 hours
But if a
150lb person was to exercise vigorously, only 35 minutes would be required to
burn 500 calories.
500 calories / 13.95 calories burned per minute = 35.84 minutes of
vigorous exercise or 0.60 hours
The energy cost of specific exercises can
be used to approximate the time required to burn the number of calories
equivalent to specific meals.
Sample
Problems
If
a person takes in 3000 calories a day and burns 2000 calories, how many pounds
will be gained in 30 days?
Answer:_________________________(Round to the
nearest Whole Number)
If
a person takes in 3500 calories a day and burns 3000 calories, how long will it
take to gain 10lbs?
Answer:_________________________(Round to the
nearest Whole Number)
If
a person, who weighs 150 lbs with 25% body fat, takes in 1500 calories a day
and burns 2000 calories a
day,
how long will it take him/her to lose 5 lbs?
Answer:__________________________(Round to the
nearest Whole Number)
A
175lb person burns .093 kcals per pound per minute, performing strenuous
exercise, how many minutes of strenuous exercise will it take to burn 1 lb of
fat?
Answer:___________________________(Round to the
nearest Whole Number)
Target Heart
Rate
The
heart rate, or pulse, is the number of heartbeats that happen each minute. You can check your heart rate by counting the
number of beats in a set period of time.
A heart rate monitor can also tell you the number of beats. Your heart rate will vary depending upon your
age, resting heart rate, and activity level.
The
resting heart rate occurs when the body is at rest. It is most accurate first thing in the
morning before you get out of bed. Children,
in general, have a faster resting heart rate than adults. Teenagers have a normal resting heart rate
between 60 and 100 beats per minute. During
the day, the heart rate will naturally be higher than when the body is at
rest. This happens because the body has
increased demands placed upon it.
When
you exercise, your body needs more oxygen to function. This results in an increased heart rate
during periods of exercise since the heart is pumping blood out more quickly. Knowing your target heart rate can guide you
to how hard you should exercise so you can get the most aerobic benefit from
your exercise. Exercising within your
target heart rate will either maintain or raise your aerobic fitness
level.
Fitness
Zone (Fat Burning): 60
– 70% of maximum heart rate
Aerobic
Zone (Endurance Training): 70
– 80% of maximum heart rate
Anaerobic
Zone (Performance Training): 80 –
90% of maximum heart rate
My
Fitness Calculations
Heart
Rate
15 Second Heart Rate x 4 = Heart Rate
_______________ x 4 = _______________ beats per minute
Maximum
Heart Rate
220 – Age = Maximum Heart Rate
220 - _______________ = _______________ beats per
minute
Heart
Rate Training Zones (65-85%)
Basic
Training Zone (65%) Moderate
Training Zone (85%)
Maximum Heart Rate x 0.65 = Lower Range Maximum
Heart Rate x 0.85 = Higher Range
_______________ x 0.65 = _______________ beats per
minute
_______________ x 0.85 = _______________ beats per
minute
My target heart rate range is _______________ to
_______________ beats per minute
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