BH FITNESS G-6488 Instructions De Montage Et Utilisation page 20

ADVANTAGES OF EXERCISE.-
Regular exercise below a certain level
for 15/20 minutes becomes aerobic.
Aerobic exercise is basically exercise
that uses oxygen. Normally, this is a
continuous exercise without pauses.
In addition to sugars and fats, the
body also needs oxygen. Regular
exercise improves the body's ability to
supply oxygen to all of the muscles
and at the same time improve lung
function, the heart's pumping capacity
and better blood circulation. In short,
the energy produced during exercise
burns kilocalories (known as calories).
EXERCISE & WEIGHT
CONTROL.-
The food we eat is transformed into,
among other things, energy (calories)
for our body. If we take in more
calories than we burn then the result is
an increase in weight and vice versa,
if we burn more calories than we eat,
we lose weight. When resting the body
burns around 70 calories per hour to
keep our vital functions active. The
table shows approximate energy use
for an average person doing various
activities.
ACTIVITY
Walking,
moderate pace
Housework
Swimming (400
m/h)
Dancing
Walking, brisk
(6 km/h)
Tennis
Cycling (30 km/h)
Squash
CALORIES USED
PER HOUR
140
150
300
350
370
420
500
690
EXERCISE PROGRAM.-
Before starting any exercise program,
bearing in
programs vary depending on age and
physical condition, it is advisable to
consult your doctor given that you will
achieve better
his/her advice
Regardless of whether your goal is to
become fitter, control your weight or
for physiotherapy, always remember
that your exercise should be gradual,
planned, varied
demanding. We recommend that you
should exercise 3 to 5 times per week.
Before beginning a session it is
important to do a warm-up for 2-3
minutes at low speed. This will help
protect your muscles and prepare your
cardiorespiratory system.
The next stage will last 15-20 minutes
at a pulse rate of between 65 to 75%,
or between 75 to 85% for those
already accustomed to exercise. At a
later stage, once we have become
fitter, we can divide this time between
both levels but always remembering
that the pulse rate must not exceed
85% (aerobic area) and never reach
the maximum heart rate limit that
corresponds to our age.
We you have finished, it is important
to relax the muscles. This can be done
by walking at a low speed for 2-3
minutes until the heart rate drops
below the 65% line. This will prevent
muscle pain,
intense session. It is also advisable to
finish the
relaxation exercises on the floor.
20
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