Developing A Fitness Program; Warmup - SteelFlex XT-2700 User Manual

Developing a Fitness Program

Warm Up:
Warming up is an extremely important phase, but unfortunately, it's often an
activity that is ignored and painful, frustrating muscle pulls or strains may
be the result. There are two goals for warm - up: warming up the muscles
of the back and the extremities ( so that you can stretch them without injury),
and slight acceleration of the heart rate so the body can move gradually
into the target heart rate.
Warm - ups should consist of 5-10 minutes of exercises that are not very
demanding: marching in place, stepping sided to side and swinging your
arms walking at a pace of about 3.5mph, ect. ( your heart rate should be
between 90 - 120.
A gradual warm - up will do the following:
Produce faster more forceful muscle contractions.
Increase your metabolic rate so oxygen is delivered to the working muscles
more quickly.
Leads to efficient calorie burning by increasing your core body temperature
Prevent injuries by improving the elasticity of your muscles.
Allow you to work out comfortable longer because your energy systems are
able to exercise, preventing the buildup of lactic acid in the blood.
Improves joint range of motion.
Psychologically prepares you for highter intensities by increasing your
arousal and focus on exercise.
Warm - up: Warm - up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes.
Cool Down: Gradually decrease the intensity of your workout,
then stretch to cool down during the last 5 to
10 minutes.
NOTE: If weight loss is your major goal, a minimum of 30
minutes of aerobic activity five or more times per
week is recommended.
XT-2600/2700/3200/3300/3600
4600/4800/5600/5700 Treadmill
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