Loads of stair climber Information
European Space Agency searching for Astronerds rather than Astronauts - Times OnlineMon, 05 May 2008 00:43:00 GMT
You might expect it to be a search for mankind’s finest specimens – young paragons of intelligence, courage, fitness and endurance who could one day be on a flight to Mars. But ...
Increasing duration and intensity.The general rule for upping aerobic activity is 10percent per week. Interestingly, there's no evidence to suggest that a 10percent increase is the safest and most effective amount of time to increase, but that's the rule of thumb and it seems to work pretty well. So, if you're walking for 20 minutes then the next increase ought to be two minutes for the following week. The bottom line though is to listen to your body. If you find that upping by 10percent is very easy, then go ahead and try a little more. However if you find that you are tired for hours after your workout, or chronically sore or achy from your workouts, then you know you need to cut back to 10percent increases. Learn how to listen to your body and everything should be okay.
Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.
Classes are great for people who like to exercise with others, who like to dance, who like music and rhythm, who want the extra motivation and energy that an instructor and class provides, and who prefer the structure and schedule of a regular class. Classes, equipment, and videos are all great ways to stay fit and healthy, but if you're limited by injury or other conditions, then aerobic exercise chair workouts may be just the thing (see resources for online vendors). The instructor leads you through a workout in a chair and it's great exercise. You might not need chair exercise, but you may have a parent or friend who does. Exercise videos and DVDs make great gifts!
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Now that you've got an exercise plan, put it in writing. You can write up your weekly schedule in the grid included in your Weight Loss Plan. Another alternative is our handy Fitness Contract, designed for people who want to get in shape but not necessarily lose weight. Then, go a step further and figure out how many calories you'll use each session. Over the course of a week that number should help you stay motivated to stick to your schedule! Last but not least, if you record your progress in your Fitness Diary, you'll feel a real sense of accomplishment.
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posted by Javier Hudson @ 8:55 PM
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