Download Cardio-Weights-Stretch

PHYSICAL EDUCATION BERGER/COUDRIET/MAHONEY
CARDIO/STRETCHING/WEIGHT LIFTING/CORE (Revised 2016)
Cardiovascular conditioning strengthens the heart and lungs. Raising one’s heart rate will improve their
heart capability. One form of cardiovascular conditioning is aerobic exercise. Aerobic exercise is typically
running over a long distance at a paced rate. The opposite is anaerobic exercise, which is typically
sprinting. Combining the two, where one jogs and sprints over a distance, is an example of interval training.
Overall, to achieve balanced cardiovascular training, you mix distance and sprint running.
Through exercise, good cardiovascular conditioning will lower one’s resting heart rate. One ideal way to
measure cardiovascular conditioning improvement is a decreased recovery time between high or target
heart rate and resting heart rate. Achieving cardiovascular improvement will enable one to perform in
sports and daily functions more easily. Cardiovascular improvement can be achieved by as little as taking a
brisk walk each day that raises one’s heart rate.
Another form of exercise is weight training or resistance training. Consistent weight training may cause a
slight weight gain because muscle fiber will increase body density. When beginning a weight training
regimen, you should start with a light weight and low repetitions to establish your capacity. As with any
form of exercise, always stretch first. The most important reason to stretch before exercise is to prevent
injury. A full stretching regimen is recommended because you never know what you will be required to do.
When one develops a weight training regimen, the weight and repetitions he or she establishes should be
adaptable to the specific sport or lifestyle he or she has adopted. One very important thing to keep in mind
is that if you ever experience pain or injury during these types of workouts, you should discontinue exercise
and tell a coach or the instructor immediately so as not to further injure yourself. When working with
weights you should always have a spotter which is another key element in avoiding injury.
Working out with various types of equipment is also important. When using weight lifting machines, it is
important to raise and lower the weight at the same constant pace. When using free weights, it is important
to use good form and body control to maximize performance and minimize the potential for injury. Always
have a spotter. However, no matter which type of apparatus you use, you should vary your workout or
focus on different muscle groups on different days so you allow those previously exercised to properly rest.
When deciding upon the total amount lifted, you should add the weight of the plates and the weight of the
bar to achieve the correct amount. The counting system used in weight training is known as repetitions, or
one complete movement of the weight or exercise one time. You add up the repetitions to achieve a set, or
a string of repetitions done in counted groups.
Core conditioning is a term used to describe a workout regimen that focuses on strengthening the
abdominals on the theory that muscle structure emanates from there. Core conditioning techniques combine
aerobic, anaerobic, running, power lifting, stretching and weight lifting. It is especially effective for
workout beginners because it is low impact with less chance for injury. Core conditioning can be performed
using in combination medicine balls, dumbbells, chin up bar, a flight of stairs, horizontal ladders, agility
hurdles, spot mats and any other of the various techniques that address agility, muscle tone and stamina and
cardiovascular conditioning. When beginning core conditioning, the participant should perform repetitions
in sets to designed to slightly exceed limits to establish tolerance levels. The primary intent and desired
result is to develop muscle stamina, muscle tone and explosive response. As with any other conditioning
regimen, the best results come from faithfully working on a continued schedule.