Lemond RevMaster Pro Manuel d'utilisateur télécharger pdf (Page 17)

GENERAL EXERCISE GUIDELINES

SETTING A GOAL

The rst step to a successful exercise program is to set realistic goals and objectives. Do you want an

exercise program that is geared to build muscle, maintain muscle tone, increase aerobic capacity, or

lose weight? In order to ensure that you fully receive all the benets of a sound exercise program, you

need to rst identify the existence (if any) of risk factors that may inuence the design of your exercise

program. Based upon a comprehensive analysis of your personal exercise needs and interests, you

should then develop (or have developed for you by a competent or trained professional) an individual-

ized program of exercise that is enjoyable, easy, and yet challenging. Your greatest health benet will

come from a lifestyle change that encourages a lifetime of physical activity.

One way to guarantee success in reaching your goal is to eat correctly. A well-rounded diet provides the

proteins, carbohydrates, fats, vitamins, minerals, and water necessary for good health. If you are unsure

of your dietary needs, seek the advise of your physician, an exercise professional, or visit your local book-

store for more information on nutrition.

FLEXIBILITY TRAINING*

Achieving and maintaining an adequate range of motion should always be objectives of a comprehen-

sive exercise program. The warm-up phase of your exercise session should include some type of light

warm-up activity to increase both your heart rate and your body temperature, which is then followed by

exibility exercises that are specically designed to stretch the musculature around your body’s major

skeletal joints. Attempting to stretch a cold muscle can be dangerous to the soft tissues surrounding the

muscle. No matter how controlled the movement, forcing a muscle through a full range of motion (and

beyond) without appropriately warming up is both unsafe and counterproductive.

A general exercise program for achieving and maintaining exibility should adhere to the following

guidelines:

Frequency Daily•

Intensity To a position of mild discomfort •

Duration 10-30 seconds for each stretch•

Repetitions 2-6 for each stretch•

Type Static, with a major emphasis on the low back and hamstrings area •

because of the high prevalence of low-back pain syndrome in our

society.

GENERAL EXERCISE GUIDELINES

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Lemond RevMaster Pro Manuel d'utilisateur Page 17