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Goal Setting With
Exercise - Why & How



Terms such as exercise and physical activity are used interchangeably. As outlined in a previous presentation, physical inactivity, because it is so bad for your health, is considered by many to be a separate disease!

Setting some basic goals helps us establish why we want to exercise and also how we want to exercise may keep us focused.

1. Common Training Goals


  • Aerobic Fitness
    • Heart and lung training
      • Moderate intensity (see below)
    • Health benefits - stamina
    • Weight loss / fat loss
  • Strength Gain
    • General strength
      • Day-to day function (e.g. climbing stairs)
    • Toning
    • Bulking – hypertrophy
  • Sports Performance
      • Sports specific goals
      • Speed and power
      • Tailor training and have a "cross-over effect"
        • e.g. aerobic fitness helps with tennis
  • Appearance – look good and feel good!!
    • Body weight
    • Muscle tone
    • Posture
    • "Event-specific" (e.g. wedding, summer)
    • "Body Sculpting"

2. Techniques For Exercising
- Aerobic And Resistance Training

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To enjoy a health benefit - 30 minutes or more of moderate intensity exercise most days of the week (for those with stable medical conditions).

Exercise intensity refers to how hard your body is working during physical activity.

Aerobic Training
How hard should you exercise – the "intensity"...


Intensity


% HR Max


Symptoms


Examples

 Very Light

 < 50

 Conversational, can sing

 Walking, swimming

Light

 20 - 63

 Conversational

 Brisk walking, dancing, table-tennis, golf, gardening

 Moderate

 64 - 76

 Short sentences,
slight sweating

 Brisk walking to light jog, tennis, cycling on hills

 Hard

 77 - 93

 Severe breathlessness and sweating

 Fast running, climbing stairs, wood-chopping


% HR Max refers to the percentage of one's maximal heart rate.

Some common target heart rate ranges for each age group (moderate)...


Age

20

25

30

35

40

45

50

55

60

65

HR

140 - 170

136 - 165

133 - 162

130 - 157

126 - 153

122 - 149

119 - 145

115 - 140

112 - 136

109 - 132



Resistance (Strength Training)

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Strength Program


 Purpose


 Example

Toning

 Commence weights
Develop a base
Strength maintenance

 3 sets of 10-15 reps
3-4 times/week to start
Maintain at twice/week

Hypertrophy

Bulking up appearance

4 sets of 6-8 reps
Alternate days
"split" program
3 times/week/muscle group



3. Pitfalls & Cautionary Tips


  • Be instructed on correct technique
  • Build up your training and fitness base
  • "Core stability" exercises are foundational
  • Remember DOMS = "delayed onset muscle soreness"
    • Don’t worry unless >5 days!!
  • Develop muscle-memory
    • Muscular adaptation (up to 6-12 weeks)

Warning Signs

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If you experience any of the following symptoms, stop exercising and seek medical help...

  • extreme breathlessness or breathing problems such as wheezing or coughing which persist;
  • chest pain or pressure;
  • extreme perspiration;
  • dizziness, fainting;
  • severe muscle or joint pain or cramps;
  • nausea;
  • or, extreme and long-lasting fatigue after exercising.

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