By Ed Burke
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Additional info for Complete home fitness handbook
Flexibility, v TIPS is FOR STRETCHING week to help maintain your have flexibility. If you are injured or a disability, your physician or trained medical personnel should be consulted. Try to stretch several times per Optimally, you should stretch slowly. Do not bounce, and do not you are Most injuries occur when you push too hard or too fast. Keep your hands, feet, shoulders, and jaw relaxed as you stretch. Tension will hamper your stretching. push the stretch to the point of pain. Pain is a sign that stretching improperly.
The stretching exercises included in chapter 4 will help improve the flexibility of your body's major joints. BODY COMPOSITION Body composition is an important component of health-related fitness. Good body composition results from aerobic activity, strength training, and proper diet. Your everyday caloric balance will determine whether you will gain or lose weight from day to day. Caloric balance refers to the difference between the calories you take in from food and your caloric expenditure, or the amount of energy you put out in daily activities, work, or exercise.
Once you know what level of intensity produces your target heart rate for each type of equipment or routine, you can adjust the intensity of your workout to equalize the effect. To develop your target heart rate zone, you must first determine your maximum heart rate. The best time to do that is while perform- ing at maximum effort on a stationary bike, stair climber, treadmill, or indoor cross-country ski machine. Simply record your heart rate several times while working at maximum effort, such as when going out on a stationary bicycle or during a hard session of stair Only attempt this if you are healthy and have not experienced undue discomfort or lightheadedness while exercising.