Correct Exercise Is More Important Than Just Any Exercise
The best training to improve your general fitness is properly efficient,
not too heavy and not too easy. It's good to sweat while working out,
but important still to be able to talk comfortably e.g. while jogging.
This type of exercise is called aerobic or endurance exercise and your
body produces the required energy by burning body fat with the aid of
oxygen. This leads to a reduction in fat tissue. As Hippocrates stated
a long time ago: "Exercise should first be light, gradually increasing,
gently warming and not too straining. Exercising should to a great extent
be natural and there should be plenty of it; heavy exercise should be
practised sparingly and only when necessary".
No matter what your goal, you'll get the best results by training at the
right level of effort, and the best measure is your own pulse. First find
your maximum pulse, i.e. where the rate doesn't increase with added effort.
maximum pulse rate
|If you don't
know your pulse rate, please use this formula as a guide.
226-age=max pulse rate
220-age=max pulse rate
These are average values and the maximum varies from person to person.
The maximum pulse rate diminishes on average by one point per year. If
you belong to one off the risk groups mentioned earlier in this guide,
ask a doctor to measure your maximum pulse for you.
We have defined three different pulse zones to help you with targeted
training. Nearly all Tunturi fitness equipment offers telemetric heart
rate measurement to keep your exercise pulse on track within the right
limits. If your equipment lacks this feature, you can measure exercise
pulse on e.g. your wrist or neck vein. Count the beats for 30 seconds
after a few minutes' exercise and multiply the result by two.
50%-60% of maximum heart rate
This level is also suitable for weight-watchers, convalescents and those
who haven't exercised for a long time. Three sessions a week of at least
a half-hour is recommended. As your condition improves, you can train
for an hour at a time. Regular exercise considerably improves beginners'
respiratory and circulatory performance and you will quickly feel your
improvement. Weight-loss exercise ideal for metabolising fats at this
level must be low tempo and long-duration, and at least 30 minutes 3-5
times a week.
60%-70% of maximum heart rate
This level is perfect for improving and maintaining fitness. Even reasonable
effort develops the heart and lungs effectively, training for a minimum
of 30 minutes at least three times a week. To improve your condition still
further, increase either frequency or effort, but not both at the same
time! Training at this level is ideal for building endurance fitness.
Weight-watchers will also benefit at this level, once fit enough to train
for longer periods.
70%-80% of maximum heart rate
Exercise at this level suits only the fittest and presupposes long-endurance
The table shows the maximum pulse rates for people of different ages and
recommended pulse zones, especially for weight-watchers and endurance
Rest is as important as exercise in a fitness programme. If you for instance
exercise conscientiously for three weeks, it's good to make the following
week a little lighter. Proper exercise prolongs life and helps you enjoy
what you have.
Remember to stretch befoer and after exercising. It helps to keep your
muscles and ligaments flexible, avoid strains and injuries and releases
tension. Do the movements slowly and repeat two to five times both sides.
upper back muscles
Stand in a narrow straddle, raise your hands and bend your body to
the sides and slightly forward. Grip the wrist of the top hand with
the other for more effect. You'll feel the stretch at the side and
in the upper back.
Grip your ankle and pull the heel towards the buttocks. Support yourself
e.g. against a wall if needed. Keep your body straight and the knee
towards the ground. Feel the stretch at teh front of the thigh.
Take a long step forward and push your hips forward, holding your
upper body stright and the back leg stretched. Feel the stretch around
your hips and the front of the thigh.
of the thigh
Take a good step forward and stretch your knee straight. The back
leg remains bent at the knee. Push the upper body towards the front
leg. Keep the small of the back straight. You'll feel the stretch
at the back of the thigh.
Hold one leg straight and bend the other to the side, keeping your
weight on the bent leg. Be careful not to twist your knee.
Take a step forward and lean your body forward keeping it straight.
Support yourself e.g. against a wall. Keep the straight leg's heel
on the ground. Push your hips forward to feel the stretch in your
How best to motivate yourself to continue?
It's easy to start exercising and even easier to stop! In order to reach
the goals you have set, you'll need to keep finding the motivation to
continue so you achieve your ultimate goal: life-long health and a new
quality of living.
- Choose exercise equipment you're really interested in and with which
it's practical to exercise
- Set yourself realistic targets
- Progress step by step according to your schedule
- Keep a fitness diary and write down your progress e.g. weight, pulse
rate, exercise kilometres, time and how you feel generally
- Change your way of exercising from time to time
- Use your imagination
- Learn self-discipline
- Exercise together with friends or workmates
You know yourself best so find the motivation from inside. Don't make exercisign
too big an issue and your first goal is simply to make a habit of getting
Only when regular exercise feels natural should you set fresh goals.