Stage 2

Before you start an intermediate level exercise regimen, you should have been exercising regularly for a month or 2, 3 times a week. Starting out slowly is key to success. Build a muscle base and improve cardiovascular function (aerobic capacity) with simple none strenuous exercises. This provides a healthy foundation that allows the body to produce better results and reduces the chances of injuries. Studies have shown that people who skip the foundation building period make smaller health gains than those who start out right. If you have any medical conditions be sure to consult your doctor. He may be able to advise you on exercises that will help you safely increase your the level of exercise difficulty without endangering your health.

Intermediate level exercising is characterized by an increase in exercise duration and intensity. The recommended duration of aerobic exercise for sedentary beginners is from 10 to 20 min. The natural increase is then from 20 to 30 min, gradually working your way up to 60 min per session. Of course, this growth should be made in stages. To increase intensity during aerobic workouts, raise your target heart rate. Your heart rate increases as you work harder. Go from a walk to a jog. In an aerobic dance class, lift those knees higher, don't just go through the motions throw yourself in. Recommended beginner level target heart rates are between 40% and 60%, depending on your fitness level, age, weight and cardiovascular responses. Intermediate level exercise heart rates are from 60% to 90%. As you progress you will notice that your resting heart rate and your working heart rate are lower than before. This is an excellent sign of improvement.

Intermediate level exercising applies to muscular fitness programs in much the same way it does aerobic programs. Having a solid base to work on is key. A beginner should start out with a 30 min muscular program of about 2 sets of 10 repetitions for about a month. To increase duration, add exercises that incorporate new muscle groups into your daily routine. In muscular training there is no recommended cap on duration; your body will let you know when your done for the day. For intensity, you can switch from weight machines to free weights (barbells, dumbbells),use heavier weights, increase the exercise difficulty of your routine ex; switch squats for lunges, or all of the above.

Once you've started your intermediate fitness routine you will notice an accelerated pace of improvement. It's important to capitalize on this progress by closely monitoring changes and challenging yourself accordingly. Continue to increase the intensity and duration of your exercises, within recommended limits. This will help you to continue to improve and see results.

Train safely!


References:

American Council on Exercise. ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professional. San Diego: American Council on Exercise, 2003.

YMCA. YMCA's Fitness Leader's Basic Theory Manual. Toronto: YMCA Canada, 1999

The Wonderful World of Squats

Squats are a basic component of almost any fitness regimen. Whether they're in an a aerobic or muscle building program they are almost inescapable. Why should you do squats? They're extremely useful for burning fat, muscle building and eliciting an aerobic response. Studies have shown that squats release growth hormones in the body. These hormones encourage fat loss and help regulate your metabolism (the exact way growth hormones work are complex and will be explained in another blog.). Squats also tone the thighs (quadriceps and hamstrings) and buttocks (gluteus maximus). The primary muscle groups squats solicit are the quadriceps (front of the thigh) and the gluteus maximus. Squats do also affect the hamstring muscles (back of the thigh) but only as a secondary muscle group. If you want tone your hamstrings I highly recommend doing an exercise that focuses on the hamstrings as the primary muscle group.

Squats are also ideal for eliciting a aerobic response. The muscle groups required to perform the exercise are some of the biggest in the body. Large volumes of blood are required to shuttle nutrients to the working muscles thereby increasing heart rate and producing an aerobic response. Needless to say, squats alone cannot be a single element in an aerobic workout, but they are an excellent way of increasing a flagging heart rate. So now that you now the wonders of the squat how do you get started? First, if you have any kind of knee pain stop! Consult your physician first. If your physician gives you the go ahead, squat carefully!

Squat to-dos:

• Keep your weight on your heels. You should almost be able to pick your toes up of the ground
• Keep your knees away from your toes! When you squat your knees should not move forward towards your toes. This increases stress on your knees and decreases the effectiveness of the exercise.
• The angle at the knee should form a 90 degree angle . More than this adds stress on the knee. If you can't go get down to a 90 degree angle, don't worry about it you'll get there. If you have knee problems, you may never want to get there :)
• Keep your chest up. Yes you will have to stick that bootie out! It's a squat not a ballet plier.
• Keep your feet parallel and hip distance apart. You may step out a bit to decrease difficulty.

Tips:

• The action of the squat is much like sitting down. If you're having problems getting it right you can practice by sitting.
• Try and use something that brings your knees to a 90 degree angle when you sit. If you don't have anything that high your couch will suffice.
• If you're having trouble keeping your balance try bringing both arms out in front of you as you squat.
• Be aware of your body as you sit. Notice how your butt moves out behind you, the position of your feet and knees and keep that chest high!

Alright, now that you know the how and whys; get out there and squat!

References:

American Council on Exercise. ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professional. San Diego: American Council on Exercise, 2003.

YMCA. YMCA's Fitness Leader's Basic Theory Manual. Toronto: YMCA Canada, 1999