Friday, 30 March 2018

FRIDAY FITNESS SESSION

STAMINA BUILDING or CARDIOVASCULAR 
EXERCISE in Diabetics










Goal: Achieving and maintaining a higher-than-normal heart rate 
is the basic goal of a cardiovascular workout.
How often: Aim for a cumulative of 150 minutes a week. 
You can either do 20 minutes a day 7 days a week or 3 sessions 
of 40-50 minutes three times a week.
How: Cardio work gets the heart beating faster, is rhythmic, and involves the large muscle groups, such as those in the legs.
Types of cardio workouts: Walking, Swimming, cycling, running, playing a sport like badminton, tennis etc.
A good cardio exercise routine has many positive health effects, such as:
  • Improving muscle strength
  • Reducing body fat
  • Increasing energy levels
  • Lowering blood pressure
  • Increasing the level of good cholesterol
  • Decreasing the risk of coronary artery disease
  • Strengthening the heart
  • Improving control of blood sugar levels
  • Improving circulation
Elements of a Cardio Workout
There are four phases of an aerobic workout:
Phase 1: Warm-up (5-10 minutes): The goal is to get the heart 
rate up to about 50 to 60% of the target rate.
Phase 2: Stretching (5-10 minutes): Stretching the muscles helps 
avoid injury and prepares them for more rigorous activity.
Phase 3: Activity (30-40 minutes): This is the main exercise. 
Times will vary depending on fitness level.
Phase 4: Cooldown (5-10 minutes): The period during
which the heart rate gradually resumes its normal level.
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More details and next program registration on
Contact: DrPramod Tripathi office 7776077760

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