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The way to do physical exercise according to your capability
The way to do physical exercise according to your capability Every people has their desire in order to get the ideal body shape in a short time, this can create you over sport. You might immerse yourself every day for hours with various exercises but this step is clearly mistaken. According to some fitness experts the dosage for exercise should be appropriate training with FITT principles (Frequency, Intensity, Tempo, Type) which mean: Frequency A maximum of 3 to 4 times a week with interval 1 or 2 days, because the body needs to restore the muscle and joint conditions. Sports more than 5 times a week would trigger a variety of bad complications, for your psychological or physiological. Intensity The burden of training should be appropriate training zone for each person. To find out your training zones, follow the following formula (the formula applies only for people with good heart condition): (220 – age) x 60% and (220 – age) x 80% Example : If you are 30 years old, then: (220 – 30) x 60% = 114 and (220 – 30) x 80% = 152 So, your exercise zone is between 114 – 152 This means that you have reached the exercise zone, if your pulse has reached between 114 – 152 beat per minute. Practice exceeds the maximum pulsation will fatigue and cause health harm. Conversely, if the pulse is far below the exercise zone, then the training effect will be very little or less beneficial for the heart or cannot burn your fat if you are over weight. Tempo Intensive training that is done between 20 – 30 minutes is enough to increase blood flow and facilitate the metabolism of fat and cholesterol in the body. Type Type or variety of exercises should be conducted in accordance with the target you want to reach. For example, If you want to form a mass (rearing) muscle, the type of exercise that you need is to join the aerobic sport. This type of exercise includes movements that can increase in muscle mass-body muscles. Stop the exercise if: – Incurred chest pain. This may occur when the heart is lack of blood flow. – Hardly breathe. This showed the training load is too heavy, so it exceeds the ability of the heart. – Dizzy head. This signal mean the occurrence of increased blood pressure is quite high. – When training zone has been reached then stop it. If you still doing the exercise which exceeds the exercise zone, then can be too tiring and even dangerous for your the body