Type of training should be specific to desired change in
physical fitness Overload, means that to improve any one aspect of physical fitness, the appropriate body systems must be subjected to continually increasing demands. For example, in running programs one must run longer distances or with increasing speed. Take a woman of 40, who has done no exercise for 20 years and suddenly begins a vigorous training program. The result is frequently an injury or, at the least, stiffness and soreness. There are no rules on how rapidly one should progress, one has to rely on own perception of whether or not the body is able to tolerate increased training. In general it is better, not to progress to higher levels of activity once every one or two weeks. The concept of gradual warm up (starting the exercise session gradually) and cool down (gradually taper off at the end) can not be more emphasized. Warm-up allows various body systems to adjust to increased needs during exercise. The heart rate increases, blood flow increases, and muscle temperatures rise. Warming up is both a comfortable way to begin exercise and is safer. Progressively more vigorous exercises or a gradual increase in walking speed are good ways to warm up. It is equally important to cool down - that is, to gradually reduce exercise intensity - at the end of each session. A abrupt cessation of vigorous exercise may cause blood to pool in the legs, which can cause fainting or, more seriously, can sometimes precipitate cardiac complications. Slow walking and stretching for five minutes at the end of an exercise session is therefore a good practice. The heart rate should gradually decline during the cool down, and by the end of the five minutes it should be less than 110 beats per minute.
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