Fitness by dhruv chauhan

7/23/2019 Fitness by dhruv chauhan

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PLANNING ANAEROBIC EXERCISE

Fitness comes from inside you. Chanes in !ody com"osition ta#e "$ace e%terna$$yon$y after "hysica$ ca"acity im"ro&es interna$$y. 'o stay moti&ated and see the resu$ts

of the e%ercise effort( you must measure im"ro&ement. )o* much easier is it to dothins+ )o* much !etter do you fee$+ ,ost im"ortant$y( ho* much more e%ercise

can you do+ -our e%ercise "roram is the area *here ro*th can !e measured fromday one. Chanes in "hysiue ta#e "$ace radua$$y and reuire time to !ecome&isi!$e.

By #ee"in u" *ith the detai$ed resistanceincreases "ro/ected !y 'he BioFitness

)ea$th C$u!( you *i$$ #no* you are ma#in ains. On$y !y fo$$o*in a "roressi&e*or#out "$an can you !e sure that ro*th( im"ro&ements( and chanes are ta#in

"$ace.

0hen se$ectin your e%ercises( !ein *ith the $arer musc$erou"s fo$$o*ed !y the

sma$$er ones. 'he $arer musc$es reuire more enery than the sma$$er ones.E%ercise them *hi$e your !ody has the most enery a&ai$a!$e. For *eiht$ifters( you

start *ith the uic#est $ifts doin s"eed *or# first. 0hether you use our suestedroutines or your o*n the BioFitness )ea$th C$u! *i$$ seuence them for you( correct$y

and automatica$$y.

As your "roress continues( you *i$$ reach a "oint *here your satisfaction anda&ai$a!$e time !ecome a factor. If you are content *ith your resu$ts you can reduce

your e%ercise to a maintenance $e&e$. For maintenance you shou$d e%ercise aminimum of t*ice "er *ee# in aero!icsand once "er *ee# in anaero!ics. In order to

"roress further( you must orani1e more e%ercise time.

0hen Body Bui$din( you shou$d do no more than ten e%ercises "er *or#out. 'hetime and effort to do ten e%ercises com"$ete$y in one session *i$$ most $i#e$y e%haust

your neuro$oica$ systemand de"$ete your enery reser&es. Reu$ar o&er e%ertion*i$$ ma#e you o&ertrained. -ou must ta#e adauate rest in order to reco&er "ro"er$y

!et*een sessions. If not you *i$$ $ose your fee$in of freshness.

0hen oin !eyond ten e%ercises( you must either add another day or s"$it your

routine into t*o sessions. 'he suested "rocedure for !einners is to start *ith si%e%ercises "er day and e%"and the "roram to ten ma%imum. If you need more than

ten e%ercises "er day( add another session. 'hen !ein to add ne* e%ercises unti$your sessions are !ac# to ten ma%imum aain. For *eiht$ifters( start *ith four

e%ercises "er day and o to si% e%ercises !efore you add another session.

If you are a !einner in ood hea$th( it is acce"ta!$e to o hea&y three times "er

*ee# on a$ternatin days. As you continue you may ha&e difficu$ty #ee"in u" *ith

this "$an. 0hen this ha""ens( you shou$d modify your dai$y *or#outs. If you are on athree2day hea&y "roram( chane to a $iht( medium( and hea&y day "roram. Ifyou3re e%ercisin four times *ee#$y( do a $iht( medium( hea&y( and medium day.

0hen usin a fi&e2day schedu$e( fo$$o* a $iht( medium( hea&y( hea&y( and medium"$an. Fina$$y( if you are trainin si% days straiht( use $iht( medium( hea&y( $iht(

hea&y( and medium for your dai$y *or#$oads.

A $iht e%ercise day( if you3re a !einner( shou$d eua$ 456 of your ma%imum for the

day. If you3re more accom"$ished( a $iht *or#$oad can &ary from 756 to 896 of
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your dai$y ca"acity. For a medium day( a !einner shou$d use 496 and ane%"erienced e%erciser 856 to 456. For a !einner( a hea&y day shou$d !e :556.

For the mature "artici"ant it is in the 456 to :556 rane. 'he "ercentaes &ary*ith e%"erience !ecause your e%ercise ca"acities ro* *ith you. In order to ma#e

ains( as you et c$oser to your u$timate "otentia$( you need hiher *or#$oads.'herefore( the differences !et*een the hea&y and $iht days *i$$ *iden. 0hene&er

you modify a day for $iht( medium( or hea&y the BioFitness )ea$th C$u!automatica$$y uses the riht "ercentae in your *or#out "$annin.

E&en *ith these ad/ustments( you can sti$$ reach a state of o&er2trainin. If thisshou$d ha""en( ta#e a fe* days off and then start !ac# *ith a cou"$e of $iht days

!efore returnin to your reu$ar routine. 'he BioFitness )ea$th C$u! *i$$ ad/ust the$iht( medium( and hea&y *or#$oads for you. 0e do this in a *ay that ena!$es you to

sti$$ reach your "redicted oa$s on time.

S"ecificityand ;ariationare t*o "rinci"$es you shou$d fo$$o* *hen "ic#in the

e%ercises for your "roram. S"ecificity means that you carefu$$y choose on$y thosee%ercises that taret your main o!/ecti&e. -ou ha&e a $imited amount of enery

a&ai$a!$e and your testosteronearessi&eness dro"s after a""ro%imate$y < !reath and !ein the sin$e re"etition. Ne&er che*

um *hi$e e%ercisin. If you s*a$$o* *ron you can !$oc# your air*ay and "ossi!$ycho#e to death.
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0hen doin free *eihts( there are three *ays to ri" the !ar!e$$. 'o de&e$o" finerstrenth( use a thum!$ess ri". 'his is a ri" *here the thum! remains on the same

side as the finers. 'he standard ri" is one *here your finers *ra" the !ar *itho""osin thum!. 'he fina$ method is a hoo# ri". 'he hoo# ri" is the stronest and

shou$d !e used *hen $iftin hea&y *eihts. 'o do a hoo# ri"( you start *ith astandard ri" and then *ra" t*o or more finers o&er the to" of your thum!. 0hen

"u$$in *ith a hoo# ri" you ha&e three or more finers ho$din onto one "oint on the!ar. 'his may fee$ uncomforta!$e unti$ you et used to it. @ust remem!er( you canon$y $ift *hat you can ho$d onto. 0hen you need to use more *eiht resistance than

you can ho$d use a "air of stra"s for ri""in the !ar. A stra" is a stri" of $eather or

can&as that is desined to o around your *rist and then *ra" around the !ar as*e$$. 0ith a stra" your ri" strenth e%ceeds your hand strenth and you can

e%ercise comforta!$y *ith ma%imum resistance.

0hi$e you e%ercise( your !rain is "roducin endor"hins. 'hese are natura$ "ain

su""ressors and mood e$e&ators. So if you e%"erience "ain durin e%ercise( yourin/ury cou$d !e *orse then you "ercei&e it to !e. 'he endor"hinsare mas#in your

"ain. Sto" e%ercisin !efore you com"ound the in/ury. se PRICEProtect>Rest>Ice>Com"ress>E$e&ate. Losin a day or t*o of e%ercise is !etter than a

*ee#.

E%ercise is the one thin in $ife that comes *ith a uarantee for success. 'he !ody

e%ists to do it. -our !ody is !io$oica$$y desined to res"ond to e%ercise in a "ositi&e*ay( reard$ess of your se%( ae( or "hysica$ condition. Partici"atin smart *ith

"ro"er "re"aration is a$$ you ha&e to do.

Choose your foot*ear accordin to the ty"e of e%ercise you are doin. 0hen you are

doin *eiht resistance e%ercise( *ear a "air of *eiht$iftin shoes. 'he hee$ raises:>< to :> inch to he$" correct $e&erae and minimi1e #nee stress. 'he arch is

stron$y constructed maintainin the correct foot "osition *hen su""ortinresistance. 'here is a stra" for !e$tin the midd$e of the foot tiht. 'hese shoes are

hard to find in American shoe stores. 'hey can !e ordered from the .S. 0eiht$iftinFederation>O$ym"ic 'rainin Center>Co$orado S"rins( CO.

0hene&er you do an e%ercise that "ushes the *eiht resistance do*n onto yours"ine( you shou$d *ear a $um!ar su""ort. -our $o*er !ac# shou$d !e "rotected. It

shou$d !e he$d firm and tiht !y a $eather or e$astic !e$t desined for that "ur"ose.

If an e%ercise reuires #nee( e$!o*( or *rist !endin *ith a hea&y *eiht resistance(

you shou$d *ear an e$astic *ra" or !andae for that area. It shou$d fit snu !ut not!e a!rasi&e or restrict !$ood f$o*.

'he c$othin that you *ear shou$d !e suited for the c$imate in *hich you e%ercise.

?ress in $iht>$oose c$othin *hen e%ercisin in a hot en&ironment so that your !odyheat can !e dissi"ated as you !urn more ca$ories. A '2shirt and shorts are ood. Ifyour surroundins are co$d( *ear a s*eat or *arm2u" suit. 'hese c$oths retain the

heat and #ee" the musc$es *arm and su""$e. After you are *armed2u" you shou$dremo&e the hea&y c$othes so that you can dissi"ate your !ody heat. If you et co$d

aain "ut them !ac# on.

A$*ays "ac# a trainin !a. Dee" the !a *ith you( in your car( so that your

eui"ment is a&ai$a!$e /ust in case you cannot o home !efore e%ercisin. A "ro"er$y
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"ac#ed !a *i$$ ha&e a chane of e%ercise c$othes *ith soc#s( and a to*e$. It *i$$ho$d your shoes( your $um!ar !e$t( and your su""ort *ra"s or !andaes. It a$so may

inc$ude a !$oc# of manesium car!onate cha$# to aid in ri""in the !ar. Pac# any hotor co$d ru!s you reuire. ,ost im"ortant$y( !e sure to "ac# your BioFitness )ea$th

C$u! *or#out "$an.

Anythin forotten can !e com"ensated for e%ce"t your trainin "roram. 0ithoutyour BioFitness )ea$th C$u! *or#out "$an( you *on3t #no* *hat to do.

Ne&er act inhi!ited *hen e%ercisin. It3s your time to !e yourse$f. It is "ermissi!$e to

!e aressi&e( !ut you must a$so !e "o$ite. A$*ays fo$$o* your "$an. It is the mar# ofa true "rofessiona$ to stay *ith a "roram. Others *i$$ note your seriousness and

res"ect you for it.

If you need to use a "iece of occu"ied eui"ment as# the $ast "erson *aitin to $et

you *or# in. If they refuse you( see someone in authority. 'hey are !ein rude(and you are riht( ha&in as#ed correct$y. Let others #no* if you need s"otters. 'hey

shou$d !e *i$$in to he$" you. If you see someone attem"tin to $ift a &ery hea&y

*eiht !e res"ectfu$ and don3t !rea# their concentration. Remain si$ent and stayoutside their fie$d of &ision. Peo"$e don3t $i#e to interru"t their e%ercise to educatesome!ody on ho* to do somethin. 'hat3s *hy you ha&e the BioFitness )ea$th C$u!.

;isit and use the BioFitness )ea$th C$u! reu$ar$y. It has e&erythin you need for a$ifetime of resu$ts. It i&es you the cham"ions ede throuh "rofessiona$ uidence

and *or#out "$annin. It he$"s you to !e se$f2re$iant( and "uts you in contro$ of youro*n success.


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PLANNING AEROBIC EXERCISE

'he "ur"ose of Aero!ice%ercise is to im"ro&e the strenth and endurance of yourheart musc$e. As your heart !ecomes hea$thier the anci$$ary su""ortin functions

!enefit as *e$$. -our o%yen trans"ort system of $uns( !$ood( and arteries increasetheir carryin ca"acities. -our o%yen uti$i1ation system of !rain and musc$es

im"ro&e their efficiency at e%chanin and usin enery.

'o condition yourse$f aero!ica$$y you must de&e$o" a rationa$ e%ercise "roram. It

must !e tai$ored to your current ca"a!i$ities. It must a$$o* "roress at an acce"ta!$e"ace( and !e "$anned around your "sycho$oica$ $i#es as *e$$ as "hysio$oica$ needs.

First choose a cateory of aero!ic acti&ity that is a""ro"riate for your fitness $e&e$. Ifyour fitness $e&e$ is $o* you shou$d se$ect $o* ca$orie"er minute e%ercises. If your

fitness $e&e$ is hih "ic# the hih ca$orie "er minute ty"es. For *eiht $oss in fat( youshou$d decide u"on an e%ercise that a$$o*s for $are musc$e rou"s to *or#

rhythmica$$y( non sto". 'he more deconditioned you are the fe*er acti&ities are rihtfor you. But as you !ecome hea$thier( a *ider rane *i$$ !ecome suita!$e( inc$udin

the inter&a$ ty"es that in&o$&e startin and sto""in( $i#e !as#et!a$$ and tennis. 'a#ean e%ercise you en/oy doin so that your com"$iance *i$$ remain steady. For &ariety

you can cross2train if necessary. Cross2trainin is *hen you "artici"ate in t*o ormore e%ercises that are com"ati!$e s"ecific in their aero!ic reuirements. 'his

he$"s to a$$e&iate any !oredom that may arise from doin one acti&ity e%c$usi&e$y.Remem!er you must e%ercise reu$ar$y to en/oy resu$ts.

'he three essentia$ com"onents to aero!ic "$annin and "roress are e%ercise

Intensity( ?uration( and Freuency.

Intensity is your "hysica$ res"onse to the enery demands reuired to achie&e ai&en acti&ity $e&e$. 'he enery demands of any e%ercise are !ased on the ca$ories

"er minute e%"ended durin the acti&ity. As you increase the *or#$oadmeasured in,E's of the e%ercise( you a$so increase the amount of ca$ories used. -our heart rate

oes u" $inear$y as it res"onds to the *or#$oad you "$ace u"on it. It is this $inearre$ationshi" that a$$o*s a ma%imum intensity$e&e$ to !e ca$cu$ated from aero!ic

testin. -our ma%imum heart rate"er minute and &o$ume of o%yen &o consumed"er minute durin aero!ic testin determine your ma%imum intensity $e&e$. 0hen

com"ared aainst norms for your ae and ender your ma%imum intensity $e&e$!ecomes the measure of your functiona$ ca"acity.

A safe intensity $e&e$ for your aero!ic conditionin "roram uses a "ercentae ofyour functiona$ ca"acity. 'his can !e a "ercent of either *or#$oad ,E's( &o( or

ma%imum heart rate. 'hey corre$ate !et*een one and another so se$ect accordin to

the information a&ai$a!$e. 'y"ica$$y( this is in the rane of


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"roduces the desired e%ercise intensity. If the 'rainin )eart Rate Rane 1oneis#no*n( then "u$se monitorin i&es the "ro"er intensity.

)o*e&er( the most &ersati$e measure of intensity is the *ay you fee$. 'hat is *hy

e%ercise "hysio$oists around the *or$d are no* recommendin that you re$y on theRate of Percei&ed E%ertionRPE to determine your intensity $e&e$. 'he Rate of

Percei&ed E%ertion RPE is a cata$oin method de&e$o"ed !y G. Bor Ph.?. Itassociates &er!a$ descri"tions of effort *ith actua$ heart rates. For the first se&era$sessions at a s"ecific intensity you monitor your "u$se and then com"are it *ith the

a""ro"riate RPE. 'he heart rate for your intensity $e&e$ !ecomes associated *ith yourRPE. -ou can then !ein to re$y u"on your fee$ins to #no* *hether you are

e%ercisin too $iht$y or too hea&i$y on any i&en day.

?uration is the $enth of time you s"end in the aero!ic state( e%ercisin at the

a""ro"riate intensity $e&e$( e%c$usi&e of 0arm2"and Coo$2?o*n. 'he conditionin"eriod may &ary in $enth from :5 to H5 minutes. But usua$$y the conditionin "hase

$asts from 5 to =5 minutes. 'his seems to !e the $enth of time reuired to im"ro&eor maintain functiona$ ca"acity.

'he conditionin effect of aero!ic e%ercise is !ased on the tota$ enery e%"enditure.'ota$ enery e%"enditure is the resu$t of !oth intensity and duration com!ined. As

the intensity of e%ercise oes u"( the duration needed to !urn the desired amount of

ca$ories oes do*n. Con&erse$y as the intensity of e%ercise oes do*n the reuiredduration oes u". Sinificant cardio&ascu$ar enhancement has !een o!tained *ith

e%ercise sessions $astin as $itt$e as 9 to :5 minutes at 856 or more functiona$ca"acity. )o*e&er( hih intensity2 short duration sessions are unsafe for most

"ersons. 'he ris# of in/ury is hih. Lo* intensity2$on duration sessions *i$$ "roduce

!etter resu$ts. 'hey !urn more ca$ories *hi$e $o*erin the ris# of in/ury. )ihintensity2short duration e%ercise uses most$y car!ohydratesuar for enery and

resu$ts in $itt$e if any !ody fat $oss. Lo* intensity2$on duration sessions use !oth fatand car!ohydrate suar for fue$ and there is a !etter !ody fat $oss. For the reatest

!ody fat $oss( a moderate2intensity>moderate2duration "roram is recommended.

A$thouh more car!ohydrate suar than fat is used for enery in such a "roram(

the increased tota$ ca$oric e%"enditure "roduces the hihest !ody fat $oss of a$$.

Freuency of e%ercise means the amount of sessions you "artici"ate in "er *ee#.

'he recommended freuency &aries from se&era$ sessions dai$y( to = to 9 sessionseach *ee#. )o* many times you do aero!ic e%ercise each *ee# is $are$y due to

your needs( interests( and functiona$ ca"acities. For "eo"$e *ith a &ery $o* ca"acityse&era$ 9 minute sessions dai$y may !e desira!$e. For "ersons *ith a hea$thy

functiona$ ca"acity e%ercisin three times *ee#$y on a$ternatin days is !est. For

"ersons *ith a hih functiona$ ca"acity aero!ic e%ercisin 9 or more times *ee#$y is

most !eneficia$.

'he Rate of Proressionin the conditionin "roram de"ends on your functiona$

ca"acity( hea$th status( ae( needs( and oa$s. Proress in aero!ic e%ercise can !edone !y e$e&atin the e%ercise intensity( $enthenin the duration( or increasin the

freuency. -ou "roress in your "roram as you et fit. ;iorous e%ercise !ecomescomforta!$e the more conditioned you are. 'his ha""ens as your heart and musc$es

!ecome stroner. -ou automatica$$y find yourse$f e%ercisin harder in order toachie&e the same Functiona$ Ca"acity. So "eriodic Aero!ic Se$f 'estsare needed to
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e&a$uate your "ro"er rate of ro*th. -ou shou$d ta#e another test *hen : thee%ercise "roram fee$s too easy for you you find a consistent H !eat reduction of

your heart rate ta#en at the end of one minute of coo$2do*n = at the end of e&ery< to H *ee#s.

Proressin in your e%ercise Intensity shou$d on$y ta#e "$ace *hen the resu$ts of an

Aero!ic Se$f 'est indicate that a chane is in order. 'he e%ercise intensity usedshou$d ne&er e%ceed the safe and a""ro"riate rane ca$cu$ated from your testinformation.

Proressin in your ?uration ta#es "$ace *hen you e%tend your e%ercise time *ithoutchanin your intensity $e&e$. -our heart !ui$ds endurance !y e%ercisin for $oner

"eriods at the same !eats "er minute aero!ic steady state.

Proressin in your Freuency ha""ens as your rate of reco&ery im"ro&es. As you

start to rene* and re"$enish your musc$es and enery more uic#$y you can e%ercisemore often.

A$$ three methods of "roression are !ased u"on creatin an increase in the amountof ca$ories consumed durin the e%ercise session. Ra"id and dramatic im"ro&ementsare "ossi!$e durin the initia$ staes. )o*e&er( the $oner you stay in&o$&ed in the

conditionin "roram the s$o*er your rate of "roress.

If you are deconditioned( !ein *ith $iht ca$isthenics and a ent$e a""roach. 'hisminimi1es your initia$ musc$e soreness( a&oids in/uries( and a$$o*s you to ada"t to

your e%ercise routine. After a *ee# or so you can !ein your reu$ar "roress. 'heInitia$ Conditionin Stae usua$$y $asts from < to H *ee#s. 'he Im"ro&ement

Conditionin Stae ty"ica$$y $asts for < to 9 months. 'he ,aintenance ConditioninStae !eins after the first H months. -ou usua$$y reach a satisfactory $e&e$ of

cardiores"iratory fitness durin the maintenance stae. -ou may no $oner !einterested in increasin your conditionin. Continuin the same *or#out schedu$e

ena!$es you to maintain fitness. At this "oint( your o!/ecti&es for conditionin shou$d!e re&ie*ed and rea$istic oa$s set. ,ore en/oya!$e or &aria!$e acti&ities can !e

su!stituted for the ones used durin the Im"ro&ement Stae. )a&e fun and en/oythe re*ards of your resu$ts.

'here are se&era$ en&ironmenta$ factors that need to !e considered *hen doin anaero!ic e%ercise( i.e.( the tem"erature and humidityof the air and the ty"e of

surface you are e%ercisin on.

'em"erature and humidity can affect your endurance and heart rate. 0hen you do

aero!ic e%ercise your musc$es reuire more o%yen to meta!o$i1e your fat andcar!ohydrate suar fue$s( so that more *or#in enery is a&ai$a!$e. -our heart

!eats faster so that the o%yen carried in your !$ood reaches your musc$es morera"id$y. 'he !$ood>o%yen su""$y to your interna$ orans reduces and a $are &o$ume

of !$ood>o%yen is !$ood shuntedto the *or#in musc$es. As the !$ood &o$ume andf$o* increases( !$ood "ressurerises. 0hen oranic fue$s are !urned for enery( heat

is re$eased. As the core tem"eratureinside your !ody oes u"( more !$ood is neededat the surface to coo$ and maintain your norma$ !ody tem"erature of 48.H.

If the surroundin air is &ery hot( sti$$( or humid( you may ha&e difficu$ty reu$atinyour tem"erature. -our heart rate can !e hiher then e%"ected for your aero!ic *or#
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$e&e$. E%cessi&e s*eatin may !e an indication of this condition. As your s*eate&a"orates you are dehydratinand reducin your !$ood &o$ume at a time *hen it is

needed. Further( you are $osin e$ectro$ytesthe minera$ su!stances that conducte$ectrica$ "rocesses settin yourse$f u" for cram"sor heart arrythmiaIf you are

sedentary( o&er*eiht( or aed you are $ess $i#e$y to to$erate e%ercise in the heat.-ou shou$d use e%tra caution. 0hene&er e%ercisin in the heat *ear "orous c$othin

for air circu$ation. If you s*eat too much s$o* your "ace and monitor your heart rate.Be sure to drin# sma$$ amounts of coo$ *ater H28 ounces e&ery fifteen minutes.)y"erhydrateif you "$an on "erformin "ro$oned strenuous acti&ity in the heat.

?rin# a!out :H2= ounces of f$uid =52H5 minutes "rior to e%ercisin. Increase your

e$ectro$yte stores !y ha&in H28 ounces of a minera$ re"$acement drin# :52:9minutes !efore you start.

Be a*are of the sins and sym"toms of heat e%haustionand heat stro#e( as *e$$ asthe treatment for each. Chi$$s( oose "im"$es( di11iness( fatiue( menta$

disorientation( nausea( and headaches are some sym"toms that may sinify theonset of heat i$$ness. Sto" acti&ity( et to a coo$ "$ace( and consume some coo$ f$uids.

'he foot*ear you use shou$d !e desined for the ty"e of surface you e%ercise are on.0hen you consider that a$$ the *eiht !earin force of the aero!ic acti&ity is focused

throuh your feet( the cushionin of the im"act !ecomes &ery re$e&ant. S"ecia$i1edshoes are a&ai$a!$e for hard surfaces( $oose surfaces( and a mu$titude of aero!ic

s"orts. 'hese shoes are e%"ensi&e. If you cannot afford a "air( "addin your feet*ith an e%tra "air of soc#s may !e !eneficia$.

'he BioFitnes )ea$th C$u! uses the resu$ts of your Aero!ic Se$f 'est to com"ute the

&a$ues for your safe e%ercise Intensity. E&ery factor necessary is ta#en into

consideration inc$udin( ae( *eiht( ender( &o( ,E's( and Functiona$ Ca"acity. Itdetermines your correct 'aret )eart Rate( 'rainin )eart Rate Rane 1one( and

Rate of Percei&ed E%ertion. 'he BioFitness )ea$th C$u! matches your aero!ic e%ercisechoices *ith your fitness $e&e$. 'his *ay your e%ercise se$ection is a$*ays correct and

a!$e to et you to your intensity $e&e$ usin /ust the riht effort. 'he BioFitness)ea$th C$u! increases your e%ercise duration accordin to your "hysica$ condition and

tota$ ca$oric e%"enditure. It orani1es your "roress four *ee#s at a time. 'heBioFitness )ea$th C$u! u"rades your "roram *hene&er you in"ut a chane of

information. It "roduces the hihest standard of aero!ic conditionin a&ai$a!$e("recise( safe( and tai$ored /ust for you.
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PRINCIPLES OF PROGRESSIVE RESISTANCEThe key principle in any aerobicoranaerobicexercise plan is called Proressi!eResis"ance#Proressi!e Resis"ance $eans rad%ally and con"in%o%sly increasin yo%r

"o"al exercise &orkload# 'o%r body has a rea" abili"y "o adap" "o i"s en!iron$en"# Only

by "he addin o( resis"ancecan yo% ro& and de!elop# As yo%r body beco$es

acc%s"o$ed "o one le!el o( exercise) "he speed o( proress red%ces# In order "o $akes"eady ains yo%r body $%s" be physically s"i$%la"ed# This can be done in se!eral &ays*

+, by addin resis"ance in $ass-anaerobic exercise, or .ETs-aerobic exercise,/ 0, by

doin "he sa$e !ol%$e o( exercise in less "i$e/ 1, by incl%din $ore exercises in yo%r&orko%" plan/ 2, or by addin $ore exercise days "o yo%r sched%le# 3o& o("en and ho&

$%ch yo% increase "he resis"ance by depends %pon yo%r ae) a!ailable "i$e) (%nc"ional

capaci"y) and a$bi"ion (or s%ccess# The 4ioFi"ness 3eal"h Cl%b %ses scien"i(ic (or$%las"o a%"o$a"ically ad5%s" yo%r Proressi!e Resis"ance increases# The 4ioFi"ness 3eal"h

Cl%b $a"ches yo%r abili"y &i"h an appropria"e pro5ec"ed ra"e o( i$pro!e$en"# This

co$bina"ion o( de"ails and proress ra"e crea"es "he %l"i$a"e in &orko%" plannin# 'o%kno& &ha" "o do) ho& "o do) &hen "o do) and "he res%l"s yo% can expec" "o achie!e ahead

o( "i$e#
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TRAINING C'CLES6PERIO7I8ATION

An op"i$i9ed exercise prora$ $%s" %se cycle "rainin# I" sho%ld cycle be"&een hih:

!ol%$e6lo&:in"ensi"y "rainin and lo&: !ol%$e6hih:in"ensi"y "rainin# These "rainincycles are called .icro Cycles#The "&o $icro cycles &hen done one a("er "he o"her

beco$e a .acro Cycle#

7%rin a hih:!ol%$e6lo&:in"ensi"y .icro Cycle) "he resis"ance is lih"er and "he

repe"i"ionshiher) so "he "o"al&orkloadbeco$es larer# In a lo&:!ol%$e6hih: in"ensi"yphase) "he opposi"e is "r%e# The resis"anceis hea!ier and "he "o"al repe"i"ions (e&er) so "ha"

"he "o"al &orkload is less# The in"ensi"yo( "he "rainin is de"er$ined by addin "he "o"al

a$o%n" o( resis"ance %sed) ei"her by exercise) &orko%") &eek) or $on"h) and "hen di!idinby "he "o"al n%$ber o( repe"i"ions %sed# Th%s "he "o"al !ol%$e o( resis"ance di!ided by

"o"al repe"i"ions &ill e;%al a lesser a$o%n" d%rin a lo& in"ensi"y cycle and a hiher

a$o%n" d%rin a hih in"ensi"y cycle#

The reason (or cycle "rainin is si$ple# 'o%r $%scles can respond "o an in"ensi"y o(exercise (or a li$i"ed "i$e be(ore "hey adap"# poin" o( di$inished re"%rn># .acro Cyclin &i"h hih and lo& in"ensi"y no" onlypre!en"s "his b%" i$pro!es yo%r res%l"s# The $%scles do no" adap" beca%se "hey are

cons"an"ly s"i$%la"ed by "he ro"a"in .icro Cycles# Pla"ea%s are $ini$i9ed and s"eady

ains achie!ed#

The physics o( (or$ and (%nc"ionca%se a $%scle "o chane accordin "o "he in"ensi"y o("he "rainin# 7%rin a hih in"ensi"y cycle)po&er:s"ren"hde!elops# 7%rin a lo&

in"ensi"y period) end%rance:s"ren"hde!elops# 3ih in"ensi"y b%ilds $%scle (iber densi"y)

&hile lo& in"ensi"y b%ilds $%scle (iber si9e# ?sin .acro Cycles co$prised o(al"erna"in .icro cycles $akes a heal"hier) be""er shaped $%scle &i"h s%perior

per(or$ance ;%ali"ies#

Periodi9a"ionre(ers "o "he orani9in o( "he .icro Cycles in"o a lon "er$ plan (or

co$pe"i"ion &hich peaks on a speci(ic da"e# For exa$ple a 4ody 4%ilder&ill al&ayspeak a" "he end o( a hih !ol%$e:lo& in"ensi"y cycle &hen $%scle si9e is $axi$i9ed# The


11/42

AERO4IC E@ERCISEThere are "&o $a5or "ypes o( exercises* +, Aerobic) &hich re;%ires "he presence o(oxyen "o release "he enery "ha" (%els "he $%scles/ and 0, Anaerobic) &hich does no"

re;%ire oxyen "o release enery in"o "he $%scles# Aerobic exercise in!ol!es "he

cardio!asc%lar sys"e$ o( hear" and l%ns "o a rea"er ex"en" "hen does anaerobic exercise#

The "ype o( ac"i!i"y) hear" ra"e le!el) and "i$e spen" doin "he exercise non:s"opde"er$ines &he"her i" is aerobicor anaerobic# 'o%r body s%pplies yo%r $%scles &i"h

enery in o!erlappin phases# I" deple"es yo%r shor" d%ra"ion anaerobic enery &hile

phasin in yo%r lon "er$ aerobic enery# .%scle b%ildin is a shor" d%ra"ion ac"i!i"y#.%scle b%ildin is anaerobic# The "o"al &orko%" "akes a lon "i$e beca%se o( "he s"ar"s

and s"ops be"&een se"s# I" has li""le bene(i" on yo%r hear" and l%ns#


12/42

ano"her Aerobic Sel( Tes"and increase "he "rainin hear" ra"e i( appropria"e) or add $ore

exercise sessions "o yo%r sched%le# E!ery "i$e yo% re:"es" yo%r es"i$a"ed !o0$axi$%$

"he 4ioFi"ness 3eal"h Cl%b a%"o$a"ically %prades yo%r prora$ "o $a"ch yo%r res%l"s


13/42

ANAERO4IC E@ERCISE4ody 4%ildin) Po&erli("in) and


14/42

"&ice a day) six days per &eek# On "he se!en"h day "hey relax &i"h ac"i!e res" -a

recrea"ional spor" like s&i$$in) baske"ball) or soccer,#

The co$pe"i"i!e exercises o( sna"ch and clean &i"h 5erk re;%ire "ha" "he &eih" $o!e(ro$ "he (loor "o a (%lly locked o%" posi"ion o!erhead &here i" is held sec%re (or "&o

seconds# To acco$plish "his) $os" o( "he $%scle ro%ps $%s" &ork a" once# This is"echnically sophis"ica"ed# The coordina"ed$o!e$en"s are co$plex and sho%ld be

coached#


15/42

.?SCLE CO.POSITIONAll $%scles do a sinle ac"ion) "hey con"rac" and relax# 'o%r body has di((eren" chores (or"he $%scles "o do# There are "hree dis"inc" "ypes o( $%scle* +, Cardiac $%scle) (o%nd only

in "he hear") &hich does li(elon p%$pin/ 0, S$oo"h $%scle s%rro%ndin "he in"ernal

orans and blood !essels "ha" aid in"ernal (%nc"ion -bo"h are in!ol%n"ary) $eanin "ha"

"hey %s%ally are no" conscio%sly con"rolled/ and 1, Skele"al $%scle) &hich carries o%"yo%r !ol%n"ary $o!e$en"# Acco%n"in (or 01 percen" o( body &eih" in &o$en and 2

in $en) skele"al $%scleis yo%r body=s lares" "iss%e# Skele"al $%scles $o!e and s%ppor"

bones# They are &ha" i!es yo%r body i"=s ex"ernal appearance# Skele"al $%scle (ibers areelona"ed cylinders con"ainin se!eral n%clei# .%ch larer "han o"her "ypes o( $%scle

(iber) $any skele"al $%scle (ibers are !isible "o "he naked eye# Indi!id%al (ibers can

ex"end "he en"ire len"h o( "he $%scle#

?s%ally) one end o( "he (iber a""aches "o "endon :: "he "o%h "iss%e "ha" holds $%scle "obone :: &hile "he o"her end a""aches "o "he connec"i!e "iss%ein "he $%scle# The (ir$ &hi"e

"endons (or$ a core (or "he red $%scle by ex"endin (ar inside i"s $ass and e$erin a"

"he ends o( "he $%scle "o link i" "o bone# .%scle (ibers and "endon (ibers are co$ple"elydi((eren" $a"erials and do no" $ere# Ins"ead) "he connec"i!e "iss%e ex"endin (ro$ "he

"endon (or$s a c%plike recep"acle (or "he $%scle (iber endins# O"her (ibers "anle aro%nd

"he $%scle (iber) bindin i" "o "he recep"acle#

Skele"al $%scle is s"ria"ed# The s"ria"ions arise (ro$ "he $any $yo(ibrils) each o( &hichis s"ria"ed# The parallel arrane$en" o( $yo(ibrils &i"hin "he $%scle cell i!es i" i"s

charac"eris"ic appearance# B%s" as a sinle (iber con"ains $any $yo(ibrils) each $yo(ibril

con"ains $any s$aller (ila$en"s arraned in a repea"ed pa""ern alon "he len"h o( "he(ibril#

There are "hick (ila$en"s co$posed o( "hepro"ein$yosinand "hin (ila$en"s co$posedo( "he pro"ein ac"in# The arrane$en" o( "he (ila$en"s $akes "he s"ria"ions# The (ila$en"s)

like "he res%l"in s"ria"ions) $ake li""le sense %nless connec"ed &i"h "heir $echanis$#Ex"ernally &hen a $%scle con"rac"s) i"s (ibers appear "o shor"en# The elec"ron scannin

$icroscope sho&s a di((eren" occ%rrence# Ins"ead o( shor"enin) "he (ila$en"s slide pas"

each o"her -slidin (ila$en" "heory,#


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s%bs"ance "ha" so$e scien"is"s belie!e "he appearance o( ATP on ear"h $ay ha!e been "he

e!en" "ha" led "o li(e i"sel(# ATP and "he $yosin $olec%les ha!e a rea" a""rac"ion "o each

o"her# In "he nor$al $%scle) al$os" e!ery $yosin head has ATP res"in on i"# The "&ob%ds o( "he head ha!e di((eren" (%nc"ions# One is adenosine "riphospha"ase -ATPase,)

&hich can spli" ATP and libera"e enery# The o"her por"ion o( "he head binds "o "he ac"in

(ila$en"s (or$in "he cross brides#

As "he pro"ein "ropo$yosin shi("s a&ay (ro$ "he bindin si"es on "he ac"in (ila$en"s) "he$yosin ar$s can link &i"h ac"in# The $yosin ATPase "hen spli"s ATP "o release enery "o

(%el "he $%scle=s con"rac"ion by "hro&in "he cross brides in"o ac"ion# The "hick and "hin

(ila$en"s slide by each o"her#


17/42

"rained (or sp%r"s o( s"ren"h) "he le(" !en"ricle &all "hickens enablin "he a"hle"e "o cope

&i"h "he s%dden rise inblood press%re"hese spor"s prod%ce#

.%scle also can a"rophy# I( "he ner!e (ibers are in5%red) "he $%scle canno" con"rac"# Thea$o%n" o( ac"in and $yosin in "he (ibers red%ce) and "he (ibers "he$sel!es ro& s$aller#

E!en i( "here is no da$ae "o "he ner!e (ibers) "he $%scle can a"rophy (ro$ dis%se#

4y and lare) "he rea"es" ca%se o( a"rophy in $%scle is ain# .%sc%lar s"ren"h &ill

peak a" "he ae o( "hir"y# As yo% e" older) "he $yo(ibrils deenera"e and "he n%$ber andsi9e o( $%scle (ibers d&indle# Connec"i!e "iss%e replaces "he los" (ibers) $akin "he

$%scle $ore riid and slo& "o respond# S"eady exercise is a !al%able $eas%re o(

pre!en"i!e $edicine "ha" helps delay (iber loss and $ain"ains s"ren"h# To i$pro!e "he;%ali"y o( yo%r res%l"s "he 4ioFi"ness 3eal"h Cl%b crea"es yo%r &orko%" plan prescip"i!ely

(or yo%#
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.?SCLE ENERG'ATPpo&ers all "he ac"i!i"y o( $%scles# .%scles $o!e beca%se o( "he con"in%al andins"an"aneo%s breakdo&n and recons"r%c"ion o( ATP# The release o( enery (ro$ ATP is a

s$all "hin) b%" essen"ial "o li(e i"sel(#

T&o $e"hods %sed by $%scles "o $ake ATP are anaerobic#The "hird $e"hod is aerobic#The aerobic process "akes place inside$i"ochondria# A $i"ochondria=s $os" i$por"an"5ob is "o $ake ATP# Gl%coseand (a""y acids-"he b%ildin blocks o( carbohydra"eand (a",

are i"s (a!ori"e (oods# Aerobic $e"abolis$is "he $os" e((icien" &ay "o prod%ce ATP in a

$%scle (iber) al"ho%h i" is no" "he ;%ickes"# I"s only bi:prod%c"s are &a"er and carbondioxide# These s%bs"ances lea!e "he (iber by "he sa$e pa"h as "he oxyen en"ers# Aerobics

crea"e $ore enery "han necessary (or "he prod%c"ion o( ATP# This excess enery is

released as hea"# This helps "he body $ain"ain i"s op"i$%$ opera"in "e$pera"%re o( D#

F#

l%cose sparin>and occ%rs beca%se "he brain and ner!e "iss%e can only b%rn l%cose "o

$ake ATP# The $%scles sa!e l%cose (or "he ner!o%s sys"e$as o("en as possible#

7%rin res") "he aerobic pa"h&ay s%pplies "he $ini$%$ need o( li$i"ed $%scle $o"ion#

S"ren%o%s exercise s"ar"s "he "&o anaerobic pa"h&ays oin# The (irs" ro%"e depends on

crea"ine phospha"e) a s%bs"ance si$ilar "o ATP#Crea"ine phospha"eand ATP are onopposi"e ends o( a che$ical spec"r%$# ATP releases enery and crea"ine phospha"e ains

i"#


19/42

en!iron$en" $ore acidic# 3ih acidi"y in"er(eres &i"h "he breakdo&n o( lycoen)so

anaerobic lycolysis canno" "ake place# Crea"ine phospha"e and anaerobic lycolysis

si$%l"aneo%sly can only s%pply "he $%scle &i"h eno%h enery (or "&o "o "hree $in%"eso( in"ense exercise#

Al$os" any exercise %ses all "hree enery pa"h&ays# Crea"ine phospha"e and anaerobiclycolysis dri!e "he $%scles) &hile "he body $akes "he ad5%s"$en"s "o s%pply $ore

oxyen# I( "he ac"i!i"y is no" "oo s"ren%o%s) "he anaerobic pa"h&ays soon sh%" do&n and"he body reaches an >aerobic s"eady s"a"e#>A" "his poin" no" eno%h lac"ic acid has b%il"

%p "o ca%se exha%s"ion# The aerobic pa"h&ay can %se par" o( "he enery i" crea"es "o "%rn

"he lac"ic acid back in"o pyr%!ic acid "ha" "he $i"ochondria can %se "o enera"e $oreenery# The li!er and $%scles also can $an%(ac"%re lycoen (ro$ lac"ic acid# This is

s"ill ano"her enery so%rce# Toe"her) "hese processes li$i" "he b%ild:%p o( lac"ic acid and

(ores"all exha%s"ion# The 4ioFi"ness 3eal"h Cl%b can personali9e a prescrip"i!e &orko%"plan (or yo% "ha" &ill e((ec" each o( yo%r enery pa"h&ays#
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.?SCLE GENETICSAll persons ha!e ene"ic predisposi"ions "o exercise# No aerobic) &eih" "rainin) or dr%rei$en can chane "his#

A" "he cell%lar le!el) "he $ix"%re o( slo& and (as" "&i"ch $%scle (ibers in(l%ence &ha"

"ype o( exercise yo% &ill excel a"#Slo&:"&i"ch (ibers-"ype I, ha!e a rea"er aerobiccapaci"y and do bes" a" end%rance:s"ren"hac"i!i"ies#Fas":"&i"ch (ibers-"ype IIb, ha!e ahiher anaerobic#capaci"y and are be""er a"po&er:s"ren"hexercises# One kind o( (iber

canno" be con!er"ed in"o ano"her# All $%scle (ibers can $ake enery aerobically and

anaerobically in !aryin derees# 4eca%se o( "his) "he (as":"&i"ch (ibers "ire ;%ickly) &hile"he slo&:"&i"ch (ibers "ake $%ch loner "o (a"i%e# All skele"al $%sclepossesses bo"h

"ypes o( (ibers in !aryin a$o%n"s# I" is "he "o"al propor"ion o( "his $ix"%re "ha" in(l%ences

"he "ype o( ac"i!i"y a person &ill do bes"#

Recen"ly) scien"is"s ha!e (o%nd cross:o!er (ibers in "he $%scle# These (as":slo&:"&i"ch(ibers-"ype IIa, can e$phasis ei"her charac"eris"ic accordin "o "he s"yle o( exercise done#

There is a "heory "ha" "hese (ibers can per$anen"ly chane in"o one "ype or "he o"her a("erprolon aerobic or anaerobic %se#

The hear") l%ns) and bones o( $ales are larer "han "hose o( &o$en# .en ha!e a slo&erhear" ra"e &hich) co%pled &i"h "heir larer hear"s) enables "he$ "o p%$p $ore blood &i"h

(e&er bea"s# The s"roke !ol%$eo( a &ell condi"ioned &o$an can s"ill exceed "ha" o( a

decondi"ioned $an# The blood o( a "ypical $ale is "hicker "hen a &o$an=s# I" carries percen" $ore red oxyena"ed blood cells per c%bic $illi$e"er# .en also ha!e $ore and

bier $%scle (ibers "hen &o$en# In addi"ion) "he $ale hor$onal sys"e$ prod%ces

"es"os"erone"ha" increases "he ro&"h o( $%scle si9e# 4eca%se o( "his) "he $%scles o(

&o$en &ho li(" &eih"s do no" hyper"rophy"o "he ex"en" "ha" a $an=s does#

On "he o"her hand a &o$an=s $%scles ro& s"roner (ro$ re%lar exercise 5%s" like a

$an# A &o$an=s hear" ra"e) cardio!asc%lar capaci"y) s"ren"h and end%rance &ill i$pro!e

(ro$ re%lar exercise 5%s" like a $an=s &ill# She s"ands "o ain as $%ch as any $an (ro$

exercise#


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.?SCLES AN7 .EAS?RE.ENT

.os" people 5%de &he"her "hey are heal"hy or no" by "heir o%"&ard appearance# ?nless"hey experience disco$(or" "hey enerally &on=" bein an exercise prora$# They &ai"

%n"il "heir physical appearance beco$es %naccep"able# They are &illin "o li!e &i"h an

%naccep"able appearance (or a lon "i$e# I" "akes a desire "o a""rac" o"hers or an illness "o

$o"i!a"e "he$ "o ac"ion# Once s"ar"ed) "hey &an" "o see ;%ick res%l"s# They look (or shor""er$ ans&ers "o lon "er$ proble$s# Exercise &ill ;%ickly i$pro!e "heir in"ernal) heal"h

b%" i" "akes a&hile "o see dra$a"ic chanes in ex"ernal shape# O("en "hey s"op exercisin

pre$a"%rely# To s"ay $o"i!a"ed yo% need $ore "han body &eih" and inch $eas%re$en"s"o ae "he s%ccess o( yo%r prora$# 'o% sho%ld $eas%re "he rapid in"ernal chanes as

&ell as "he slo&er ex"ernal ones# Al"ho%h ;%ali"y &orko%" plannin is "he $e"hod (or

achie!in res%l"s) $%scle $eas%re$en" is a $ain psycholoical rein(orce$en" (orcon"in%in an exercise prora$# .%scle $eas%re$en" allo&s proress "o be displayed in

$ore &ays "han 5%s" appearance#

.%scle $eas%re$en" sho%ld be done in "hree &ays* +, 4ody Fa" Tes"in"o $eas%re "he

$odera"e in"ernal chanes "ha" are "akin place in yo%rbody co$posi"ion/ 0,Circ%$(erence .eas%re$en""o !eri(y "he slo&er ex"ernal chanes "akin place in yo%r

body propor"ion/ and 1, Physical Capaci"y Tes"in"o $eas%re "he ;%ick i$pro!e$en"s

"akin place in yo%r heal"h6(i"ness abili"ies#

Too $%ch 4ody Fa"is $ore "han %nheal"hy lookin/ i" p%"s yo% a" hih risk (or a hear"a""ack# I" is a pri$ary or secondary (ac"or in a $%l"i"%de o( physical disorders# 4ody Fa"

canno" be seen by scalin yo%r body &eih"# I" $ay re$ain hidden &i"hin yo%r "o"al body

&eih" so yo% appear "hin &hen yo% are ac"%ally(a"#Only &hen $eas%red aains" lean$%scle $ass can body (a" le!els be sho&n# The $ore $%scle yo% ha!e as co$pared "o

(a") "he heal"hier yo% are# In labora"ories) "hey $eas%re 4ody Fa" byhydros"a"ic &eihin

%nder&a"er# This is expensi!e and c%$berso$e) and no" prac"ical (or $os" people#

Since o( yo%r 4ody Fa" is 5%s" belo& yo%r skin "here are con!enien" and inexpensi!e&ays "o $eas%re i"# The Fi"ness 4%ddy $eas%res yo%r 4ody Fa" "&o &ays# The (irs"

$e"hod is &i"h Skin Calipers# 4y pinchin "he skin and p%llin i" a&ay (ro$ "he

%nderlyin $%scle "iss%e yo% can $eas%re &i"h calipers "he a$o%n" o( (a" "ha" a""aches "o"he skin# The 4ioFi"ness 3eal"h Cl%b de$ons"ra"es "he proper "echni;%es and

$eas%re$en" si"es "o yo%# 'o%r res%l"s o in"o (or$%las "ha" are %sed &orld&ide (or 4ody

Fa" predic"ion# The 4ioFi"ness 3eal"h Cl%b a%"o$a"ically co$p%"es yo%r es"i$a"ed 4ody

Fa"# The second $e"hod is "o "ake an ordinary "ape $eas%re and (ind "he circ%$(erence o(selec"ed body si"es# The 4ioFi"ness 3eal"h Cl%b &ill scien"i(icically co$p%"e "hese

$eas%re$en"s in"o a "o"al body (a" percen"ae (or yo%#


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"iss%e-$%scle, a$o%n"# I" co$p%"es a &eih" loss or ain (or yo% and calc%la"es "he

&eeks "o reach i"# The 4ioFi"ness 3eal"h Cl%b helps yo% "o e" yo%r res%l"s on "i$e)

losin yo%r (a" &hile $ain"ainin yo%r $%scle) "hro%h ;%ali"y scien"ic &orko%"plannin#

Circ%$(erence $eas%re$en" is ano"her &ay "o $oni"or "he posi"i!e chanes (ro$ yo%rexercise prora$# Circ%$(erence $eas%re$en"s record "he si9e o( "he cross:sec"ional and

ir"h di$ensions o( yo%r body# They $eas%re i$pro!e$en" bo"h in $%scle ro&"h and (a"pa""ernin# O!er "i$e yo% can learn &hich $%scle ro%ps in yo%r body respond ;%icker

"o exercise# 'o% sho%ld lo yo%r circ%$(erence $eas%re$en"s so "ha" yo% can see "rends

in yo%r proress#

Finally) "he 4ioFi"ness 3eal"h Cl%b %ses Physical Capaci"y Tes"in "o $eas%re

i$pro!e$en"s in yo%r (%nc"ional abili"y# 4y (ollo&in yo%r sched%le re%larly) yo% &ill

see ho& &ell yo% are doin on a daily basis# I( yo% de!ia"e (ro$ yo%r sched%le (or a (e&

days 5%s" s"ar" &here yo% le(" o((# I( yo% s"op exercisin (or any len"h o( "i$e $ake a

ne& plan# I( yo%=re ha!in "ro%ble keepin %p &i"h yo%r prora$ 5%s" keep oin# 7on="allo& an o(( day-s, "o in(l%ence yo%r proress# So$e"i$es yo% &ill (ind yo%rsel( "rainin

"o s%ccess -yo%=!e one as (ar as yo% are able,) and o"her days yo% &ill "rain "oco$ple"ion -yo%=!e done e!er"hin on yo%r sched%le#, Ei"her &ay yo% ha!e acco$plished

all "ha" yo% $%s" in order (or yo%r proress "o happen# 4y "rackin yo%r per(or$ance on a

daily basis yo% can !ari(y yo%r shor" "er$ proress# A" "he end o( each sched%le yo%sho%ld re"%rn "o "he 4ioFi"ness 3eal"h Cl%b and %prade yo%r &orko%" plan# The

co$parisons o( bo"h shor" "er$ and lon "er$ ains rein(orce "he p%rposes (or &hich yo%

are exercisin# The Co$bina"ion o( Physical Capaci"y Tes"in alon &i"h 4ody Fa"

Tes"in and Circ%$(erence .eas%re$en"s i!es yo% a co$prehensi!e pic"%re o( posi"i!eres%l"s#
http://www.biofitness.com/defin12.htmlhttp://www.biofitness.com/defin12.htmlhttp://www.biofitness.com/defin12.htmlhttp://www.biofitness.com/defin12.htmlhttp://www.biofitness.com/defin12.htmlhttp://www.biofitness.com/defin12.html


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.?SCLES AN7


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.?SCLES AN7 FAT

.%scles $o!e and s%ppor" bones# .%scles i!e yo%r body (or$ and $o"ion# Pro"eins%pplies yo%r $%scles &i"h a$ino acids (or repair and ro&"h# Carbohydra"es-s%ar, and

(a"ss%pply yo%r $%scles &i"h "he enery (or ac"ion# I( yo%r n%"ri"ional in"ake o( pro"ein)

carbohydra"e) and (a" is correc" (or yo%r ac"i!i"y le!el) "hen al$os" all o( "hen%"rien"s&ill

be p%" "o %se by yo%r body# I( yo%r caloric in"ake exceeds yo%r n%"ri"ional needs yo%rbody &ill ha!e "o do so$e"hin &i"h "he excess# I" eli$ina"es so$e o( "he %nnecessary

calories# This p%"s %nd%e s"ress on yo%r dies"i!e sys"e$ and can lead "o a pre$a"%re

breakdo&n o( "he orans in!ol!ed# I" s"ores "he re$ainder o( "he %n%sed calories insideyo%r body as (a" -enery p%" aside (or (%"%re %se,# .os" people (ind "he$sel!es ro&in

o!er:(a"# This o!er:(a" condi"ion leads "o "he $%l"i"%de o( physical disorders associa"ed

&i"h obesi"y/5oin"deenera"ion pre$a"%re ain) oran disease) cancer) and hear" a""ack#

The ini"ial a$o%n" o( (a" cells -adipose "iss%e, in yo%r body is de"er$ined by ene"ics#?s%ally "he a$o%n" o( (a" cells yo% are concei!ed &i"h are no" eno%h "o lead "o obesi"y#

I" is d%rin "he "hird "ri$es"er) "he (irs" "&o years a("er bir"h) and aain d%rin "he pos"

p%ber"y period "ha" "he predisposi"ion "o obesi"y "akes place# The n%$ber o( (a" cells inyo%r body can be increased by a hih (a" die" a" "hese "i$es# Once yo% ac;%ire a lare

a$o%n" o( (a" cells "hey ne!er o a&ay# They enlare &hen yo% s"ore (a" and "hey shrink

&hen yo% red%ce i"#

No" all (a" is %nheal"hy# 'o%r body re;%ires essen"ial (a" (or ins%la"ion) $e"abolic(%nc"ion) and "o pro"ec" yo%r orans# For "his reason yo%r body can con!er" bo"h pro"ein

and carbohydra"es -s%ar, in"o (a" &hen needed# ?n(or"%na"ely) yo%r body canno" con!er"

(a" back in"o pro"ein and carbohydra"e -s%ar,# There are only "&o &ays "o loss (a"* +, yo%can ha!e i" s%rically re$o!ed/ and 0, yo% can red%ce yo%r calories and increase yo%r

ac"i!i"y le!el so yo% b%rn i" as (%el#

Skele"al $%scleis "he second $os" bioloically ac"i!e "iss%e in yo%r body nex" "o yo%r

hear"# The $ore $%scle yo% ha!e "he easier i" is "o b%rn (a"# This is &hy i" isreco$$ended "ha" a person exercise &hen "hey die"# Exercise &ill spare "he $%scle "iss%e

so "ha" $os"ly (a" is los" &hile die"in# I( yo% are no" die"in b%" ea"in correc"ly &hile

exercisin) $%scle "iss%e &ill ro&) and yo%r propor"ion o( (a" &ill red%ce# Aerobicexercise b%rns 2 "i$es $ore calories "hananaerobicexercise per %ni" o( "i$e#


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"hin as spo" re$o!al o( (a" %nless i" is done s%rically#


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.?SCLE 7EVELOP.ENTRe%lar exercise prod%ces ood$%scle "one#B%s" "o $ain"ain ood pos"%re) so$e $%scle(ibers $%s" al&ays be con"rac"in# .%scles exercised (re;%en"ly do a be""er 5ob a"

e!ery"hin) incl%din holdin "he body erec"# Good "one $akes a $%scle bo"h ready "o

$o!e and resis"an" "o (a"i%e#

The hear" $%scle is "he rea"es" bene(iciary o( exercise#


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7OCTORS s$all calorie> -a %ni" o( &eih" o( "he $e"ric sys"e$ e;%alin approxi$a"ely

"he &eih" o( a c%bic cen"i$e"er or a $illili"er o( &a"er,# Co$$only %sed "o $eas%re "hecaloric in"ake o( "he (oods yo% ea"#

,. *here do calories and-or grams come from

Pro"ein -approx# 2 calories per ra$) Carbohydra"es -approx# 2 calories per ra$) and

Fa"s -approx# D calories per ra$,

. I eat %ery little but I am still obese. Ho come

To lose &eih" yo% $%s" %se -b%rn, $ore calories "han yo% "ake in -ea",# There is no s%ch"hin as a person &ho can no" lose &eih" i( he6she ea"s "he rih" "ype o( (ood in "he rih"


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;%an"i"ies#

/. *hat happens hen I burn more calories than I 0at

'o%r body co$pensa"es by b%rnin calories s"ored in yo%r body (a"# The res%l" is &eih"

loss#

1. *hat is the 2uic$est ay I can lose eight

A "o"al (as"#

#3. Is a total fast safe

A total fast is dietary 4nutritional5 depri%ation67o it is not safe6A sa(e rapid &eih"

loss prora$ re;%ires a balance o( pro"ein) sol%ble and insol%ble die"ary (iber) and

n%"ri"ionals -!i"a$ins : $inerals, so yo% can re$ain heal"hy &hile experiencin pro$p"

&eih" loss#

##. Is a total fast spring ater fast or any fast that does not pro%ide protein safe

7o it is not safe6'o% sho%ld a!oid a "o"al (as" i( i" exceeds 1 ho%rs#

#'. *hy do I hear so much about prompt eight loss being unsafe

Rapid &eih" loss is %s%ally associa"ed &i"h a "o"al (as" &hich is de"ri$en"al "o yo%r

physical heal"h beca%se i" b%rns body $%scle -body $ass, as &ell as body (a"# O("en &i"ha "o"al (as" di%resis occ%rs# yo:yoin> and each "i$e i" occ%rs &eih"

l oss beco$es $ore di((ic%l" and yo%r body $ass index iden"i(ies poor heal"h on "hehori9on#

#). If a total fast is a "no8no" hat is the 2uic$est8safest ay to lose eight

A $odi(ied (as" "ha" allo&s yo% "o %"ili9e (a" $e"abolis$ -ke"osis, &hile pro"ec"in yo%r

$%scles -body $ass,#

#+. *hat is a proper and healthy modified fast diet

9he first rule is that the diet should impro%e your health hile you are losing


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eight.Secondly) "he die" sho%ld s%pply yo%r body &i"h "he proper a$o%n" o( essen"ial

pro"ein and die"ary (iber# Thirdly) n%"ri"iona l s%pple$en"a"ion is re;%ired "o pro"ec" yo%r

body d%rin die"in# This has "o be achie!ed &hile yo% are "o"ally eli$ina"in or rea"lyred%cin "he in"ake o( carbohydra"es) all s%ars) and all die"ary (a"s#

#,. Ho 2uic$ can I safely lose eight

The ra"e o( &eih" loss sho%ld be de"er$ined by yo%r eneral heal"h condi"ions) ho& yo%

(eel &hile yo% are losin &eih" and "he (ood s%pple$en"a"ion plan %sed d%rin "he&eih" loss period# It is recommended that you be under yo ur doctor:s care if you

are e!periencing rapid eight loss.

#. *hat are the benefits of using protein in the modified fast diet


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o( cra!ins# Secondly) yo% &ill e" "his enery in "he ;%an"i"ies yo% need and &h en yo%

need i"#

''. Ho long ill I be hungry hen using a modified fast


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risk o( de!elopin !aricose !eins) red%ces "he risk o( de!elopin abdo$inal hernia) and

i$pro!ed body i$ae#

'1. Do I need e!ercise to get healthy

;es666Al"ho%h yo% can lose &eih" and red%ce risk (ac"ors &i"ho%" exercise yo% needphysical ac"i!i"y as "he ca"alys" "o reain heal"h and ex"end li(e expec"ancy#

(3. *hen should I start e!ercising

;ou should start e!ercising ithin the first four ee$s and hile you are losing

eight.As yo% lose &eih" yo% can exercise &i"ho%" o!er s"ressin "he hear" and &eih"

bearin 5oin"s) &hich is a sy$p"o$ o( obesi" y# In o"her &ords) by losin &eih" &e crea"e"he po"en"ial (or "he exercise "o b%ild back "he physical heal"h "ha" obesi"y has "aken (ro$

%s#

(#. Ho and hat should I be loo$ing for in an e!ercise program

An proressi!e exercise prescrip"ion is essen"ial "o accelera"e yo%r &eih" loss and "oallo& yo% "o reach yo%r op"i$%$ heal"h and (i"ness# 'o% sho%ld look (or a prescrip"i!e

exercise plan "ailored "o (i" yo% capaci"y# The prora$ sho%ld scien"i(ically "e s" yo%r

abili"ies and %prade yo%r exercise le!els $on"hly#

('. *hat about al$ing or >ogging as a 2ualified e!ercise plan

No" by i"sel(H 'o% $%s" (irs" "ake a capaci"y "es" "o de"er$ine &hich exercises) speeds)and d%ra"ions are appropria"e (or yo%# A pro(essional exercise prescrip"ion pro!ides yo%

&i"h "he daily de"ails yo% need "o (ollo& "o proressi!ely i$pro!e yo%r op"i$ al

$%sc%lo6cardio!asc%lar heal"h d%rin &eih" loss#

((. Is prompt eight loss realistic for me

'es) d%e "o "he $odi(ied (as" and exercise prescrip"ion yo% &ill experience "he &eih"

loss and heal"h oals yo% ha!e se" (or yo%rsel(# .%scle $ass &ill be increased and

aerobic capaci"y i$pro!ed &hile yo% con"rol yo%r &eih" loss#

(). *ill I get baggy s$in ith rapid eight loss

Excep"ionally say or bay skin is seldo$ i( e!er seen &i"h a $odi(ied (as" die"# This isd%e "o "he preser!a"ion o( elas"in and o"her connec"i!e "iss%e proper"ies &hich are

$ain"ained and enhanced "hro%h "he addi"ional %se o( n%"ri"ional s%pple$en"a"i on)

increased &a"er in"ake and "he die"ary rei$e


32/42


33/42


34/42

4ioFi"ness Glossary O(


35/42

36 WORDS DEFINITION

(+OOD PRESS9RE

The pressure of the bloo% in the bloo% $essels2 usuall#referin& to arterial bloo% pressure %i$i%e% into %iastolicthe pressure when the heart is at rest between beats!an% s#stolic the pressure when the heart is

contractin&!.

(+OOD SH9NTThe re%uction of the bloo% $olume in the bo%# or&ansan% its mo$ement to the wor'in& s'eletal muscles.

(OD, CO1POSITIONThe whole of the bo%# measure% b# the percenta&e ofwei&ht ratio of one part to another bo%# fat to leanmuscle mass* ect.!.

(OD, -AT The total amount of fat in the bo%#.

(OD, -AT TESTIN5

A scientific metho% use% to measure bo%# fat ascompare% to lean tissue2 s'in calipers* h#%rostaticwei&hin&* &irth measurement* electrical impe%ence*ultrasoun%.

(OD,(9I+DA sport or fitness acti$it# with emphasis on muscle%e$elopment* proportion* an% si"e.

CA+ORIE

A measure of heat2 usuall# a lar&e calorie 'ilocalorie*:C* or C! which is the amount of heat nee%e% to raisethe temperature of one 'ilo&ram of water one %e&reeCelsius.

CAPI++ARIESThe smallest bloo% $essels where o)#&en* foo%s* an%hormones enter the cells an% carbon %io)i%e an%wastes are remo$e%.

CAR(OH,DRATEA &roup of compoun%s containin& carbon* h#%ro&en*an% o)#&en2 comprisin& all the su&ars &lucose*&l#co&en* starch* fiber* cellulose* an% sacchari%es!.

CENTER O- 5RA;IT,The point of intersection of the three primar# planesofthe bo%#2 the e)act center of the bo%#.

CENTRA+ NER;O9SS,STE1

The brain an% spinal cor%.

CIRC91-ERENCE1EAS9RE1ENT

The measurement of chan&es in muscle si"e an% bo%#proportion with the use of a tape measure.

CONCENTRIC A contraction that in$ol$es the shortenin& of a muscle.CONNECTI;E TISS9E The supportin& an% connectin& structures of the bo%#.

COO+


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36 WORDS DEFINITION

smooth concerte% wa#2 correct an% precise timin& ofmuscle contractions.

CORE TE1PERAT9RE The temperature of the %eep tissues of the bo%#.

CRA1PAn in$oluntar#* spasmo%ic* painful contraction of amuscle or muscles cause% b# a strain* heat* an%=orelectrol#te loss.

CREATINE PHOSPHATEA molecule in muscle fibers that brea's %own to liberateener for the construction of a%enosine triphosphateATP!.

CROSS (RID5EPro6ections of m#osin protein! that form lin's with actinfilaments protein! an% pull them forwar% causin& acontraction.

aM D to ? *ords

20 WORDS DEFINITION

DEH,DRATIN5The re%uction of the bo%# water to below the normal le$el2water output e)cee%s water inta'e.

D9RATIONThe amount of time spent e)ercisin& in the aerobic state%urin& each e)ercise session.

ECCENTRIC A contraction that in$ol$es the len&thenin& of a muscle.

E+ECTRO+,TESA solution that contains ions an% can con%uct electricit#2often the ions of salts such as so%ium an% chlori%e.

ENDORPHINS A brain chemical that eases or suppresses pain.

END9RANCE,1EA protein that promotes the chemical processes occurrin&in li$in& tissue without itself bein& altere% or %estro#e%.

-AST


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20 WORDS DEFINITION

-ATT, ACIDOne of the buil%in& bloc's of fats2 use% as fuel for musclecontraction.

-+E?I(I+IT,That propert# of muscles an% connecti$e tissue which

allows full ran&e of motion.-OR1 AND-9NCTION

The wa# in which an ob6ect %oes somethin& as %efine% b#it3s shape.

-RE@9ENC,The number of times in a %a# or a wee' spent in aerobice)ercise.

-9NCTIONA+CAPACIT,

A 4uantifie% comparison of car%io$ascular abilit# b#percenta&e of e)pecte% ma)imum capacit# as mo%ifie% fora&e* &en%er an% bo%# wei&ht.

5+9COSEThe most common su&ar an% the main fuel for musclecontraction.

5+9COSE SPARIN5 The preference of muscle fibers for fatt# aci%s as fuelrather than &l#co&en or &lucose.

5+,CO5ENA carboh#%rate of se$eral &lucose molecules2 the mainform of &lucose stora&e in the bo%#.

aM H to @ *ords

17 WORDS DEFINITION

HEARTARRH,TH1IA

An irre&ular rh#thm or beat of the heart.

HEAT E?HA9STION8ea'ness or %i""iness cause% b# o$ere)ertion in a hot

en$ironment.

HEAT STRO:E

Ele$ate% bo%# temperature of 7B %e&rees -. or &reatercause% b# e)posure to e)cessi$e heat* creatin& increase%internal heat pro%uction combine% with %iminishe% heatloss.

H91IDIT, A hi&h le$el of %ampness or moisture in the air.

H,DROSTATIC8EI5HIN5

A scientific metho% for %eterminin& bo%# composition thatuses Archime%es Principal of water %isplacement2 the%ifference between bo%# wei&ht measure% on lan% an% ina tan' of water.

H,PERH,DRATEThe practice of increasin& the bo%#


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17 WORDS DEFINITION

INTENSIT,The relati$e heart rate* spee%* or le$el of e)ertione)presse% as a percenta&e of the ma)imum allowable.

ISO1ETRIC

A contraction in which muscle tension increases* but the

muscle %oes not shorten because it %oes not o$ercomethe resistance.

ISOTONICA contraction in which muscle tension increases* an% themuscle shortens sli%in& filament theor#! as it o$ercomesthe resistance.

OINTA place where bones meet an% are connecte% b# li&amentto each other an% b# ten%ons to the muscle.

:I+O5RA1 1ETER:51!

A measure of wor' whereb# one 'ilo&ram of wei&ht ismo$e% throu&h a %istance of one meter.

+ACTIC ACIDA pro%uct of &lucose an% &l#co&en metabolism* which

insufficient concentration causes fati&ue.

+EAN TISS9EThe bo%# wei&ht minus the bo%# fat* compose% mainl# ofmuscle* bone* an% other nonfat tissue.

+E;ERA5EThe mo$ement of resistance b# rotation about a fi)e% a)isor fulcrum* which lifts or sustains the resistance at onepoint b# means of applie% force at the secon% point.

+IPID

A class of fats or fat li'e substances characteri"e% b# theirinsolubilit# in water an% solubilit# in fat sol$ents* fatt#aci%s* phospholipi%s* an% cholesterol are important lipi%sin the bo%#.

aM M to *ords18 WORDS DEFINITION

1ACRO C,C+EThe alternatin& of a four to si) wee' hi&h intensit#microc#cle followe% b# a four to si) wee' low intensit#microc#cle into a sin&le unit.

1ASSThat propert# of a bo%# to which its inertia is ascribe%*bein& a measure of its acceleration upon application ofa &i$en force.

1A?I191 HEARTRATE

The ma)imum rate of heart beats per minuteacceptable relati$e to a&e.

1A?I191 INTENSIT,The ma)imum e)ertion le$el acceptable for anin%i$i%ual %urin& e)ercise.

1ETA(O+IS1The sum total of all ph#sical an% chemical processesoccurin& in the bo%#.

1ETs A measurement unit of ener e)pen%iture2 one 1ETe4uals appro)imatel# ./ milli&rams of o)#&en
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18 WORDS DEFINITION

consume% per minute per 'ilo&ram of bo%# wei&ht.

1ICRO C,C+EA hi&h or low intensit# e)ercisin& perio% lastin& four tosi) wee's for the purpose of %e$elopin& muscle si"e

an%=or muscle %ensit#.

1ITOCHONDRIAOne of the man# small sacs insi%e the muscle fiberscontainin& en"#mes that help con$ert foo% to ener.

19SC+EA tissue consistin& of elon&ate% fibers which contracton stimulation an% pro%uce bo%il# motion.

19SC+E -I(ERDENSIT,

The amount of muscle fibers compacte% into a &i$en$olume of muscle tissue.

19SC+E TONE1uscle firmness in the absence of a $oluntar#contraction.

1,O-I(RI+

One of man# fibrils consistin& mainl# of protein that filla

muscle fiber.

1,OSINOne of the two main contractile proteins in a musclefiber.

NE9RO+O5ICA+S,STE1

The total biolo&ical interaction necessar# to transmit anelectrical impulse from the brain to another part of thebo%# an% then return a fee%bac' responce to the brain.

NE9ROTRANS1ITTERA chemical that spills across the s#noptic &ap betweenneurons* transmittin& an electrical impulse.

N9TRIENTSubstances foun% in foo% that pro$i%e ener* promote&rowth an% repair of tissues* an% re&ulate metabolism.

O(ESIT,An e)cessi$e accumulation of bo%# fat2 usuall#reser$e% for those in%i$i%uals who are 7ATION

The or&ani"in& of a lon& term ph#sical pea' on a specific

pre%etermine% %ate2 usuall# accomplishe% b# ta'in& thepea' %ate an% fi&uerin& the micro c#cles bac' to a startin&point.

PH,SICA+CAPACIT, TESTIN5

An# one of a comple) of scientific tests use% to measurethe bo%#3s abilit# to perform ma)imum acti$it#2stren&thtests* car%iac stress tests* fle)ibilit# tests* lun&function tests.
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29 WORDS DEFINITION

PH,SIO+O5,The science %ealin& with the normal functions of li$in&animal or&anisms or their or&ans.

P+ATEA9A time or area in %e$elopment when neither pro&ress nor

%ecline ta'es place.POINT O-DI1INISHEDRET9RN

The point where the a%$ancement of muscle %e$elopment%ecreases in proportion to the amount of effort re4uire% forcontinue% impro$ement.

PO8ER


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29 WORDS DEFINITION

formulas.

S+IDIN5 -I+A1ENTTHEOR,

The lea%in& theor# of muscle contraction hol%in& thatprotein filaments in muscle fibers sli%e past each other

when a muscle contracts.

S+O8


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14 WORDS DEFINITION

action.

T8ITCHA simple muscle contraction lastin& onl# a fraction of asecon%.

;ARIATION The use of alternatin& similar e)ercises on a monthl#bases.

;O 1A?The ma)imum o)#&en upta'e2 measure% %urin& e)ercisean% e)presse% in 'ilo&rams per minute.

8AR1

Fitness by dhruv chauhan

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