Fitness

Always seek the advice of a physician before starting any exercise or nutrition program

There are three areas that fitness must include (#4 is a bonus—no extra charge!)

  • Aerobic or endurance
    Raising your heart rate for at least 20 to 30 minutes
    2 to 6 times per week
  • Anaerobic or strength
    Usually weight training 2 to 6 times per week
    Weight Training is speed sensitive. If you are a sprinter train fast, all others train SLOW
    You are less likely to injure yourself if you use less weight at a slower speed
  • Range of Motion (ROM) or flexibility
    Stretch daily, especially when aerobic and anaerobic training
  • Cross training or change (change routines or activities every month or two)
    Cross training will prevent your body from becoming accustomed to your exercise routine
    Cross training will also keep you from becoming bored and quitting

Start SLOWLY and increase SLOWLY
TRAINING SHOULD NEVER HURT.
There is a difference between pushing your limits and pain.
This difference must be learned before heavy training begins.

Range of Motion
see Stretching by Bob Anderson
You should have a general stretching routine for every day.
Then do extra stretches that fit your activities

Cross Training
The sky is the limit. Try different things, stick with the ones you like. Remember just because you can do 40 minutes on the stair stepper doesn't mean you can do 40 minutes on a cross country skier. Always start a new routine or exercise with less weight, less time or less distance.

Ideal workout
1. Warm up (aerobic) until you break a sweat
2. Stretch ?
3. Workout - aerobic or anaerobic
4. Cool down until your heart rate approaches normal
5. Stretch ?

Some Important Areas not discussed are Nutrition, Sleep and Rest, and Water.

Over head tricep extension
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