Designing a cardio respiratory fitness program:
A great deal of research has been done in the field of cardio respiratory fitness over the years. I must emphasize that just like anything else in life, you will improve on this particular subject matter, once you practice, and with time this whole process becomes second to nature. It is important for you to realize that the reason behind this exercise programming is to ensure your adherence as well as helping you attain your goals.
The first thing that you need to do is grab a pencil and paper .Now at this point you want to write down what activities you enjoy the most, those that you want to try, the amount of time that you’d allocate every week, and the equipment at your disposal. Take your time in writing this down, be honest and practical, and half the battle is won.
First things first: You want to start off with a warm up session that should last 7-10 minutes. The goal over here is to facilitate the transition of rest to the endurance period of the exercise program, increasing your blood circulation, as well as increasing your joint’s range of motion.
Your warm up progression should be slow, with the goal being raising your body temperature so that it can operate at the level required during your main workout.
Principle of Frequency: For you to produce effective stimulus, that would bring up your fitness levels, it is necessary for you to workout at least 3-5 days per week, any thing less than this, results in minimal benefits as well as a higher risk of injury.
Thirdly, we have the principle of intensity: This is the most important factor affecting increases in cardio respiratory fitness throughout your program. This would imply you running a little bit faster using a heart rate monitor, or using your senses to gauge your speed. If you can’t figure out what your 50% exertion level is, or 100 % exertion level- All you need to do is relax, focus, warm up adequately and sprint a number of times, and you will pretty much get a drift of your intensity levels. Intensity would also imply you increasing the resistance while using different pieces of equipment. As a general rule, you need to increase your intensity by about 10-15 % at least every 9-14 days.
Time is our fourth principle. It is a function that’s inversely related to intensity. So what, and what are the implications? To begin with, if you increase your intensity and time at the same time-the end result would be you burning a lot of calories, and if properly adhered to, you end up losing weight in the process This is also why you will see a lot of middle distance runners having long and slim bodies. Imagine running 800 to 3000 meters at such a high intensity…your body really burns a lot of calories in the process.
Last but not least, there is the principle of specificity: It states that if you wish to develop a certain particular skill or train a certain body part with certain goals in mind, then you need to train that body part or skill, to achieve the desired goals. A good example is if you are a hurdler, and you wish to improve on your performance, then you need to work on your hurdling mechanics, jumping, balance, speed, reactions, flexibility and so forth, to achieve the desired effect. This is where knowledge is necessary, and if you wish you could hire a coach, join a class, or attend a camp. On the other hand, if you are a competitive long distance swimmer, and you decide to box intensively to improve your swimming, or even bodybuilding, then you will not achieve the desired effect. From a health and fitness perspective, if you swim, box, and engage in bodybuilding, your body definitely benefits. So, it is important for one to distinguish fitness for performance, and fitness for general well being.
Copyright 2006 Eric Odera Focus training.
The writer is Fitness professional in New York City.
Designing a cardio respiratory fitness program:
A great deal of research has been done in the field of cardio respiratory fitness over the years. I must emphasize that just like anything else in life, you will improve on this particular subject matter, once you practice, and with time this whole process becomes second to nature. It is important for you to realize that the reason behind this exercise programming is to ensure your adherence as well as helping you attain your goals.
The first thing that you need to do is grab a pencil and paper .Now at this point you want to write down what activities you enjoy the most, those that you want to try, the amount of time that you’d allocate every week, and the equipment at your disposal. Take your time in writing this down, be honest and practical, and half the battle is won.
First things first: You want to start off with a warm up session that should last 7-10 minutes. The goal over here is to facilitate the transition of rest to the endurance period of the exercise program, increasing your blood circulation, as well as increasing your joint’s range of motion.
Your warm up progression should be slow, with the goal being raising your body temperature so that it can operate at the level required during your main workout.
Principle of Frequency: For you to produce effective stimulus, that would bring up your fitness levels, it is necessary for you to workout at least 3-5 days per week, any thing less than this, results in minimal benefits as well as a higher risk of injury.
Thirdly, we have the principle of intensity: This is the most important factor affecting increases in cardio respiratory fitness throughout your program. This would imply you running a little bit faster using a heart rate monitor, or using your senses to gauge your speed. If you can’t figure out what your 50% exertion level is, or 100 % exertion level- All you need to do is relax, focus, warm up adequately and sprint a number of times, and you will pretty much get a drift of your intensity levels. Intensity would also imply you increasing the resistance while using different pieces of equipment. As a general rule, you need to increase your intensity by about 10-15 % at least every 9-14 days.
Time is our fourth principle. It is a function that’s inversely related to intensity. So what, and what are the implications? To begin with, if you increase your intensity and time at the same time-the end result would be you burning a lot of calories, and if properly adhered to, you end up losing weight in the process This is also why you will see a lot of middle distance runners having long and slim bodies. Imagine running 800 to 3000 meters at such a high intensity…your body really burns a lot of calories in the process.
Last but not least, there is the principle of specificity: It states that if you wish to develop a certain particular skill or train a certain body part with certain goals in mind, then you need to train that body part or skill, to achieve the desired goals. A good example is if you are a hurdler, and you wish to improve on your performance, then you need to work on your hurdling mechanics, jumping, balance, speed, reactions, flexibility and so forth, to achieve the desired effect. This is where knowledge is necessary, and if you wish you could hire a coach, join a class, or attend a camp. On the other hand, if you are a competitive long distance swimmer, and you decide to box intensively to improve your swimming, or even bodybuilding, then you will not achieve the desired effect. From a health and fitness perspective, if you swim, box, and engage in bodybuilding, your body definitely benefits. So, it is important for one to distinguish fitness for performance, and fitness for general well being.
Copyright 2006 Eric Odera Focus training.
The writer is Fitness professional in New York City.
Designing a cardio respiratory fitness program:
A great deal of research has been done in the field of cardio respiratory fitness over the years. I must emphasize that just like anything else in life, you will improve on this particular subject matter, once you practice, and with time this whole process becomes second to nature. It is important for you to realize that the reason behind this exercise programming is to ensure your adherence as well as helping you attain your goals.
The first thing that you need to do is grab a pencil and paper .Now at this point you want to write down what activities you enjoy the most, those that you want to try, the amount of time that you’d allocate every week, and the equipment at your disposal. Take your time in writing this down, be honest and practical, and half the battle is won.
First things first: You want to start off with a warm up session that should last 7-10 minutes. The goal over here is to facilitate the transition of rest to the endurance period of the exercise program, increasing your blood circulation, as well as increasing your joint’s range of motion.
Your warm up progression should be slow, with the goal being raising your body temperature so that it can operate at the level required during your main workout.
Principle of Frequency: For you to produce effective stimulus, that would bring up your fitness levels, it is necessary for you to workout at least 3-5 days per week, any thing less than this, results in minimal benefits as well as a higher risk of injury.
Thirdly, we have the principle of intensity: This is the most important factor affecting increases in cardio respiratory fitness throughout your program. This would imply you running a little bit faster using a heart rate monitor, or using your senses to gauge your speed. If you can’t figure out what your 50% exertion level is, or 100 % exertion level- All you need to do is relax, focus, warm up adequately and sprint a number of times, and you will pretty much get a drift of your intensity levels. Intensity would also imply you increasing the resistance while using different pieces of equipment. As a general rule, you need to increase your intensity by about 10-15 % at least every 9-14 days.
Time is our fourth principle. It is a function that’s inversely related to intensity. So what, and what are the implications? To begin with, if you increase your intensity and time at the same time-the end result would be you burning a lot of calories, and if properly adhered to, you end up losing weight in the process This is also why you will see a lot of middle distance runners having long and slim bodies. Imagine running 800 to 3000 meters at such a high intensity…your body really burns a lot of calories in the process.
Last but not least, there is the principle of specificity: It states that if you wish to develop a certain particular skill or train a certain body part with certain goals in mind, then you need to train that body part or skill, to achieve the desired goals. A good example is if you are a hurdler, and you wish to improve on your performance, then you need to work on your hurdling mechanics, jumping, balance, speed, reactions, flexibility and so forth, to achieve the desired effect. This is where knowledge is necessary, and if you wish you could hire a coach, join a class, or attend a camp. On the other hand, if you are a competitive long distance swimmer, and you decide to box intensively to improve your swimming, or even bodybuilding, then you will not achieve the desired effect. From a health and fitness perspective, if you swim, box, and engage in bodybuilding, your body definitely benefits. So, it is important for one to distinguish fitness for performance, and fitness for general well being.
Copyright 2006 Eric Odera Focus training.
The writer is Fitness professional in New York City.
A great deal of research has been done in the field of cardio respiratory fitness over the years. I must emphasize that just like anything else in life, you will improve on this particular subject matter, once you practice, and with time this whole process becomes second to nature. It is important for you to realize that the reason behind this exercise programming is to ensure your adherence as well as helping you attain your goals.
The first thing that you need to do is grab a pencil and paper .Now at this point you want to write down what activities you enjoy the most, those that you want to try, the amount of time that you’d allocate every week, and the equipment at your disposal. Take your time in writing this down, be honest and practical, and half the battle is won.
First things first: You want to start off with a warm up session that should last 7-10 minutes. The goal over here is to facilitate the transition of rest to the endurance period of the exercise program, increasing your blood circulation, as well as increasing your joint’s range of motion.
Your warm up progression should be slow, with the goal being raising your body temperature so that it can operate at the level required during your main workout.
Principle of Frequency: For you to produce effective stimulus, that would bring up your fitness levels, it is necessary for you to workout at least 3-5 days per week, any thing less than this, results in minimal benefits as well as a higher risk of injury.
Thirdly, we have the principle of intensity: This is the most important factor affecting increases in cardio respiratory fitness throughout your program. This would imply you running a little bit faster using a heart rate monitor, or using your senses to gauge your speed. If you can’t figure out what your 50% exertion level is, or 100 % exertion level- All you need to do is relax, focus, warm up adequately and sprint a number of times, and you will pretty much get a drift of your intensity levels. Intensity would also imply you increasing the resistance while using different pieces of equipment. As a general rule, you need to increase your intensity by about 10-15 % at least every 9-14 days.
Time is our fourth principle. It is a function that’s inversely related to intensity. So what, and what are the implications? To begin with, if you increase your intensity and time at the same time-the end result would be you burning a lot of calories, and if properly adhered to, you end up losing weight in the process This is also why you will see a lot of middle distance runners having long and slim bodies. Imagine running 800 to 3000 meters at such a high intensity…your body really burns a lot of calories in the process.
Last but not least, there is the principle of specificity: It states that if you wish to develop a certain particular skill or train a certain body part with certain goals in mind, then you need to train that body part or skill, to achieve the desired goals. A good example is if you are a hurdler, and you wish to improve on your performance, then you need to work on your hurdling mechanics, jumping, balance, speed, reactions, flexibility and so forth, to achieve the desired effect. This is where knowledge is necessary, and if you wish you could hire a coach, join a class, or attend a camp. On the other hand, if you are a competitive long distance swimmer, and you decide to box intensively to improve your swimming, or even bodybuilding, then you will not achieve the desired effect. From a health and fitness perspective, if you swim, box, and engage in bodybuilding, your body definitely benefits. So, it is important for one to distinguish fitness for performance, and fitness for general well being.
Copyright 2006 Eric Odera Focus training.
The writer is Fitness professional in New York City.
Designing a cardio respiratory fitness program:
A great deal of research has been done in the field of cardio respiratory fitness over the years. I must emphasize that just like anything else in life, you will improve on this particular subject matter, once you practice, and with time this whole process becomes second to nature. It is important for you to realize that the reason behind this exercise programming is to ensure your adherence as well as helping you attain your goals.
The first thing that you need to do is grab a pencil and paper .Now at this point you want to write down what activities you enjoy the most, those that you want to try, the amount of time that you’d allocate every week, and the equipment at your disposal. Take your time in writing this down, be honest and practical, and half the battle is won.
First things first: You want to start off with a warm up session that should last 7-10 minutes. The goal over here is to facilitate the transition of rest to the endurance period of the exercise program, increasing your blood circulation, as well as increasing your joint’s range of motion.
Your warm up progression should be slow, with the goal being raising your body temperature so that it can operate at the level required during your main workout.
Principle of Frequency: For you to produce effective stimulus, that would bring up your fitness levels, it is necessary for you to workout at least 3-5 days per week, any thing less than this, results in minimal benefits as well as a higher risk of injury.
Thirdly, we have the principle of intensity: This is the most important factor affecting increases in cardio respiratory fitness throughout your program. This would imply you running a little bit faster using a heart rate monitor, or using your senses to gauge your speed. If you can’t figure out what your 50% exertion level is, or 100 % exertion level- All you need to do is relax, focus, warm up adequately and sprint a number of times, and you will pretty much get a drift of your intensity levels. Intensity would also imply you increasing the resistance while using different pieces of equipment. As a general rule, you need to increase your intensity by about 10-15 % at least every 9-14 days.
Time is our fourth principle. It is a function that’s inversely related to intensity. So what, and what are the implications? To begin with, if you increase your intensity and time at the same time-the end result would be you burning a lot of calories, and if properly adhered to, you end up losing weight in the process This is also why you will see a lot of middle distance runners having long and slim bodies. Imagine running 800 to 3000 meters at such a high intensity…your body really burns a lot of calories in the process.
Last but not least, there is the principle of specificity: It states that if you wish to develop a certain particular skill or train a certain body part with certain goals in mind, then you need to train that body part or skill, to achieve the desired goals. A good example is if you are a hurdler, and you wish to improve on your performance, then you need to work on your hurdling mechanics, jumping, balance, speed, reactions, flexibility and so forth, to achieve the desired effect. This is where knowledge is necessary, and if you wish you could hire a coach, join a class, or attend a camp. On the other hand, if you are a competitive long distance swimmer, and you decide to box intensively to improve your swimming, or even bodybuilding, then you will not achieve the desired effect. From a health and fitness perspective, if you swim, box, and engage in bodybuilding, your body definitely benefits. So, it is important for one to distinguish fitness for performance, and fitness for general well being.
Copyright 2006 Eric Odera Focus training.
The writer is Fitness professional in New York City.
Designing a cardio respiratory fitness program:
A great deal of research has been done in the field of cardio respiratory fitness over the years. I must emphasize that just like anything else in life, you will improve on this particular subject matter, once you practice, and with time this whole process becomes second to nature. It is important for you to realize that the reason behind this exercise programming is to ensure your adherence as well as helping you attain your goals.
The first thing that you need to do is grab a pencil and paper .Now at this point you want to write down what activities you enjoy the most, those that you want to try, the amount of time that you’d allocate every week, and the equipment at your disposal. Take your time in writing this down, be honest and practical, and half the battle is won.
First things first: You want to start off with a warm up session that should last 7-10 minutes. The goal over here is to facilitate the transition of rest to the endurance period of the exercise program, increasing your blood circulation, as well as increasing your joint’s range of motion.
Your warm up progression should be slow, with the goal being raising your body temperature so that it can operate at the level required during your main workout.
Principle of Frequency: For you to produce effective stimulus, that would bring up your fitness levels, it is necessary for you to workout at least 3-5 days per week, any thing less than this, results in minimal benefits as well as a higher risk of injury.
Thirdly, we have the principle of intensity: This is the most important factor affecting increases in cardio respiratory fitness throughout your program. This would imply you running a little bit faster using a heart rate monitor, or using your senses to gauge your speed. If you can’t figure out what your 50% exertion level is, or 100 % exertion level- All you need to do is relax, focus, warm up adequately and sprint a number of times, and you will pretty much get a drift of your intensity levels. Intensity would also imply you increasing the resistance while using different pieces of equipment. As a general rule, you need to increase your intensity by about 10-15 % at least every 9-14 days.
Time is our fourth principle. It is a function that’s inversely related to intensity. So what, and what are the implications? To begin with, if you increase your intensity and time at the same time-the end result would be you burning a lot of calories, and if properly adhered to, you end up losing weight in the process This is also why you will see a lot of middle distance runners having long and slim bodies. Imagine running 800 to 3000 meters at such a high intensity…your body really burns a lot of calories in the process.
Last but not least, there is the principle of specificity: It states that if you wish to develop a certain particular skill or train a certain body part with certain goals in mind, then you need to train that body part or skill, to achieve the desired goals. A good example is if you are a hurdler, and you wish to improve on your performance, then you need to work on your hurdling mechanics, jumping, balance, speed, reactions, flexibility and so forth, to achieve the desired effect. This is where knowledge is necessary, and if you wish you could hire a coach, join a class, or attend a camp. On the other hand, if you are a competitive long distance swimmer, and you decide to box intensively to improve your swimming, or even bodybuilding, then you will not achieve the desired effect. From a health and fitness perspective, if you swim, box, and engage in bodybuilding, your body definitely benefits. So, it is important for one to distinguish fitness for performance, and fitness for general well being.
Copyright 2006 Eric Odera Focus training.
The writer is Fitness professional in New York City.
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