Healthy Weight Loss Program - Your Personal Exercise Prescription
By: nikky Howard
Submitted: 2010-07-29 23:55:58 | Word Count: 866
A fat burning exercise prescription may be a MUST for the long term success of any healthy weight loss program. Pointers for healthy weight loss related to exercise and physical activity have been steadily improving over the past 20 years.
Together with the 1996 Surgeon General's recommendations, the Yankee College of Sports Medicine, the Centers for Disease Management and Prevention and the Yankee Heart Association have all issued statements on the importance of standard workout during a healthy weight loss program.
The diet business conjointly endorses exercise as a useful element in any healthy weight loss plan.
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In fact, observe the disclaimers of any fad diet, special weight loss pill, or fat reducing fruit nectar and you will see where, additionally to the "unbelievable edges" of their product, the follow of correct nutrition and consistent aerobic exercise are highly recommended to realize optimal healthy weight loss results.
In alternative words, these firms are telling you that eating right and also the incorporation of moderate aerobic exercise have additional to do with the general outcome of the healthy weight loss set up than does their "miracle pill".
Overview
1. Determine your age adjusted maximum heart rate (220 - your age = most heart rate)
2. Verify your optimum fat burning exercise heart rate range (maximum heart rate x .vi = minimum heart rate; most exercise heart rate x .75 = most exercise heart rate
3. Exercise for thirty minutes, 3 times per week, keeping your heart rate between 60% and 75% of your age adjusted maximum heart rate.
4. Perform the flexibleness exercises listed below 2 - 3 times per week.
Exercise Prescription
Exercise, by definition, suggests that purposeful movement. Although many types of exercise exist, certain exercises may not be essentially therapeutic for you. Remember, an exercise prescription is just that; it's a prescription. Terribly little profit will be obtained with nonspecific, over the counter exercise programs. Your understanding of the purpose, principles, and adherence to each prescribed exercise technique can be essential to the development of a positive outcome.
The needs of an exercise prescription are to:
1. Increase muscular flexibility
2. Normalize and balance muscle tone by increasing oxygen wealthy blood flow to the tissue
3. Integrate muscle activity
4. Restoration of purposeful movement
5. Restoration of purposeful muscle strength and endurance
The exercise principles listed below function a guideline for correct application. Study the principles fastidiously in order to maximise the effectiveness of your exercise program.
Exercises designed to improve flexibility ought to be performed several times per day. Every exercise should be held for thirty-60 seconds to permit the tissue to elongate.
Exercise prescribed to improve strength, mbility, and endurance ought to be performed at a pace that would enable you to complete the prescribed number of repetitions in one minute. If multiple sets are prescribed for each exercise session, a ninety second rest interval should follow every set.
Never hold your breath throughout exercise. Your therapist will instruct you in the proper breathing technique that will facilitate a better exercise outcome.
You may experience a small ache or discomfort following your first or second exercise session. This can be a traditional reaction referred to as delayed onset muscle soreness (DOMS) and ought to get away in a very day or so. This kind of muscle soreness isn't a cause for stopping your exercise program.
If the exercise reproduces a particular pain or makes an already existing pain become a lot of widespread, stop the exercise and inform your physician immediately.
Enable yourself enough time to complete the exercise as prescribed. Exercise sessions that are rushed through with very little attention paid to technique will be ineffective and can prolong your symptoms. If time becomes an issue, perform some repetitions several times throughout the day.
Do not be during a hurry to advance to a lot of strenuous exercise. Remember that tissue adaptation to new kinds of stress takes time. In some cases it took years for your condition to develop. It is unrealistic to expect that the condition can be resolved after simply a few exercise sessions. Compliance with your prescribed program and patience will lead to the required outcome.
Together with a healthy diet and nutrition arrange, a fat burning exercise prescription could be a necessary part of any healthy weight loss program.
Before starting any healthy weight loss program, it's strongly advised that you consult together with your physician.
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Author Resource:-
Bob has been writing articles online for nearly 2 years now. Not only does this author specialize in Excercise, you can also check out his latest website about:
