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Exercise Quick Tips
By: Dr. Justin C. Lin
Muscle Properties
Always warm-up for 10 minutes this will include walking, light jogging, or light repetitions of movement. This is important to induce increased blood flow for purposeful and efficient movement
Always cool-down for 10 minutes, with the same activities suggested with warm-up, cool-down will decrease blood pooling after a workout and can prevent possible clotting in your lower extremities
Anything more than 24 hours of soreness is too much
For every pound of weight you gain you will increase pressure 3x at the Hips, 7x at Knees, 27x at Ankles.
Muscles only take 30 minutes to change properties from a static position or posture, so move every 30 minutes to stay limber.
It takes 4-6 weeks to see real muscle results, you will usually find strength and endurance increase.
Endurance and postural muscles can be worked every day. Power muscles like your chest, quadriceps abdominals, and calves should be worked out vigorously but only every other day.
There are three inherent body types. If you work out your body the way it is built you will maximize your results.
Losing Weight
http://www.caloriesperhour.com/tutorial_need.php
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
1 LB of fat=3,500 calories
Deleting 300-500 calories per day at the of the day is feasible and healthy. This will cause you to lose between .5-1.0 lbs of fat by the end of the week.
Decrease Salt intake. Salt has an addictive property and skews your perception of satiation and it also dehydrates you.
Drink at least 8 cups of water a day your body’s muscles are made up of more than 90% water.
Decrease consumption of soda’s and try not to eat after 8 pm
Cardio
Beginner or low fitness level . . .50% - 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%
Karvonen Formula:
220 - Age = Maximum Heart Rate
Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate
10,000 Steps or approximately 4.5 miles of walking is recommended daily for good heart and lung health as well as calorie consumption. Recommend going to Target or sporting goods store to get a pedometer. Track it every day and if you don’t get 10,000 steps during your work day, try to attain it after work.
Progressions
When you are ready to progress your body will let you know. You should be able to perform 3 sets of 30-40 reps without soreness the following day. When it is time, change the band intensity, shorten the band, or try moving faster.
In terms of balance challenge, always start with a stable surface and 2 feet on the ground, then one foot, progress to an unstable surface with two feet and then 1 foot.
Eyes open and eyes close make it a different game as well. Do the same progression as noted above and perform with eyes closed.