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| Date of Birth: | 1975-05-19 |
| Age: | 51 |
| Gender: | F |
| Height: | 0 cm |
| Weight: | 0 kg |
| BMI: | 21.1 |
| Basal Metabolic Rate: | 1644 |
| Diabetes Risk Score: | |
| Alcohol: | |
| Smoke: | No |
| Exercise: |
You are genetically suited for a balance of strength and cardio exercises and you might enjoy this type of workout more.
Strength training is a type of exercise specialising in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance and size of skeletal muscle. While aerobic means with oxygen anaerobic means without air/oxygen. It is a short lasting, high intensity activity, where your body's demand for oxygen exceeds the oxygen supply available.
Cardiovascular exercise is endurance or aerobic and simply means that you are involved in an activity that raises your heart rate to a level that you are working, but can still talk i.e. in your "target heart rate zone".
Power or Strength training (anaerobic or resistance or body weight exercises)
Examples include weight lifting, all types of sprints (running, biking, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise.
Benefits of strength training
Strength training is important if you want to lose weight, specifically when it comes to burning more fat. This is because muscle twitches at rest burning up energy, whilst fat is dormant at rest. So the more we can build muscle, the more we get a free ride of burning energy even whilst we rest. Lifting weights has a number of benefits, not least of which is helping you lose weight and, of course, keeping your body strong. As a result it helps to:
Overall anaerobic exercise burns fewer calories compared to aerobic exercise. But it is better at building strength and muscle mass and still benefits the heart and lungs. Increased muscle mass helps a person become leaner and to manage weight as muscle uses large amounts of calories.
Getting started
Note: Please discuss this training with your personal trainer or health club professional
To help get you started try the following workouts;
Cardiovascular exercise (endurance or aerobic)
Cardiovascular refers to the ability of your heart, lungs and organs to consume, transport and utilise oxygen. The maximum volume of oxygen your body can consume and use is your VO2max. When you exercise regularly, you can increase your cardiovascular fitness as your heart becomes more efficient at pumping blood and oxygen to the body and the body becomes more efficient at using the oxygen.
Genetically you may be suited for aerobic exercise which is sometimes known as "cardio". This type of exercise requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles. Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session.
Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing. There are many other types.
Benefits of cardiovascular exerciseYou need cardiovascular exercise if you want to get your weight under control and get your stress to a tolerable level.
Try to get a weekly total of at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity or a combination of the two over at least three days per week in sessions of least 10 minutes each.
Plus you need to fit in at least two days per week for muscle strengthening for additional health benefits.
Try these tips
Beginners or new to exercise - 6 week jumpstart workout program:
If you're ready to jumpstart your body, this 6 week exercise program helps to ease into exercise with simple, effective workouts.
Intermediate to advanced
Note: Please discuss this training with your personal trainer or health club professional.
Monitoring your exercise intensity is the best way to get the most out of your cardio workouts. The target heart rate calculator is one way to make sure you are working within your target heart rate zone, the most effective zone for improving fitness and burning calories.
You can use a heart rate monitor during workouts or take your pulse for 6 seconds, count how many times your heart beats and add a zero to get an estimate.
Tip: If you don't know what you like, try something and if it does not work for you then try something else. Just about any activity will do, as long as it gets your heart rate into your target heart rate zone.
For example:
Beginners or new to exercise - 6 week jumpstart workout program
If you're ready to jumpstart your body, this 6 week exercise program helps to ease into exercise with simple, effective workouts.
Intermediate to advanced
This is only for people who exercise regularly and are fit. It is not for beginners or people with cardiovascular problems or health risk problems.
