Tuesday, March 13, 2007

RAYS OF LIGHT


WEAKNESS OF HUMAN NATURE
LAZINESS: It is dangerous illness.
FEAR: Is always a very bad adviser.
ANGRY:Before getting angry at the mistakes of others one should always remember ones own mistakes.

Monday, March 12, 2007

Aerobic exercise & estimate of the target heart rate.(THR)


AEROBIC EXERCISE & ESTIMATE OF TARGET HEART RATE

Aerobic Exercise:

Most people think that any kind of vigorous exercise qualifies as aerobic ...Think again. To be truly aerobic, an exercise must work large groups of muscles for a period lasting as least 15 t0 20 minutes, Typical examples of aerobic exercise are swimming, Fast walking, running, bicycling, cross-country skiing and some of the livelier forms of dance.

Like all the other muscles in the body, the heart needs exercise to stay healthy. Because aerobic activity forces the heart to pump large quantities of oxygen – rich blood to the muscles for a sustained period of time, it gradually strengthens the heart muscle. As a result, the hart works more efficiently and can better meet the body’s daily demands for oxygen without undue stress.

When you begin to exercise, your heart rate increases rapidly in proportion to your exercise intensity. Your heart rate increases directly as you increase your exercise intensity. Until you are near the Point of exhaustion as in Olympic cross-country skiing. As that point is approached. Your heart rate begins to level off. This indicates that you are approaching your maximum value. The maximum hearts is the highest heart rate value you achieve in all-out effort to the point of exhaustion. This is a highly reliable value that remains constant from day to day changes slightly from day to day changes only slightly from year to year.

As little as 20 to 40 minutes of aerobics three to four times a week can do the following: burn excess fat, combat stress and fatigue, build stronger bones lower blood pressure (particularly in woman following menopause) increase HDL, cholesterol (the “good” kind), improved sleep, quell anxiety, spark creativity and add years to your life.

ESTIMATE OF TARGET HEART RATE:

Estimate of maximum heart rate can be made based on your age. Subtracting your age from 220 provides an approximation of your average maximum heart rate. The target heart rate (THR) helps you to train at the appropriate intensity to maximize performance benefits of your training efforts.

To determine your target-zone heart rate, you must first estimate your maximal heart rate. It can be measured by:

220-Age (in Years) = ------------------------------(MHR) Multiply that number by 0.6 and 0.85 (0.75 instead of 0.85 if you’re over 65). These 2 numbers are the lower and upper limits for your exercising heart rate.


Now you can estimate your Target-zone heart rate:

Lower level = 0.60 X MHR = ----------------------------
This is your target zone for 60% of your maximum heart rate.

Upper level = 0.85 X MHR = ----------------------------
This is your target zone for 85% of your maximum heart rate.


APPLICATION:

Determine your resting heart rate by lying down for one minute while listening to calming music and then check your pulse. Count the number of heartbeats that occur in 10 seconds. Multiply that number by 6.

Example : 12 beats in 10 sec. = 12 x 6 = 72

Complete the target heart rate worksheet (.Refer THR worksheet.)



Do a 12 – minute walk/run at 4-munite intervals. At these intervals, find your Heart rate and check to see if you are in your range that you calculated Remember, count the number of heartbeats that occur in 10 seconds.( Refer THR worksheet.)

Tuesday, March 6, 2007

Swimming.(MenVsWomen)


SWIMMING (MEN Vs WOMEN)


Swimming is generally considered one of the most complete forms of exercise. Because it works the majority of the muscles in the body and provides both aerobic benefits and resistance benefits. It is a valuable activity for physical therapy and exercise.

Swimming differs in several important respects from walking or running, For one thing, Swimmers must expend energy to, maintain buoyancy while at the same time, generate horizontal movement using the arms & legs, either in combination or separately other differences include the energy requirements for over coming drag forces that impede the movement of an object through water medium. The amount of drag depends on the characteristics of the medium & object's size, shape & velocity. So it requires about 4 times more energy to swim a given distance than to run the same distance.

Swimming does not strain joints and connective tissue as much as many other forms of exercise, Athletes in other sports who are recovering from injuries often swim to stay in shape.

MEN VERSUS WOMEN

Women of all ages posses, on average, more total body fat than men. Because fat floats and muscle and bone sink, the average woman gains a hydrodynamic lift and floats more easily then the average male. So, women swim a give distance at a lower energy cost than men i.e., women achieve a higher swimming velocity than men for the same level of energy expenditure.

The distribution of body fat towards the periphery in women causes their legs to float higher in water whereas men's leaner legs tend to swim down in the water lowering the legs to a deeper position Increases body drag & then reduces swimming economy.

Predicting Maximum Heart rate for Swimmers

HRmax in beats per min (bpm) can be predicted by age, independent of gender and physical activity status. For non fat men & women.

HRmax = 208 - (0.7x(Age,y)

For swimmers, HRmax average about 13bpm lower than in running. The smaller arm muscle mass activated during swimming probably causes this difference.