No one exercise or sports alone can give Total Physical Fitness. C ore - A erobics - Resistance = C.A.R.
Exercise Programme provides a Balanced, Effective Programme and a High Level of Efficiency for the Whole Body.
The CORE
Our Core Muscles run the length and breadth of our trunk and torso. They control our various movements in various directions - whilst we are standing. Hence, the stronger the core
the more weight it can move with our arms, legs etc.
Core Strength Exercises help
* strengthen our trunk
* support our body weight.
Hence, it is essential that we work on our Core Muscles first before the legs and arms.
Types of Core Exercises
Circling of Arms - Torso Circling - Lifting of Legs - Push-Ups - V Sets - Squats - Back Bridge - Hip Lift - Oblique Twists - Pull Ups - Dips.
Benefits of Core Exercises
- distributes effectively the stresses of weight bearing - protects the back - improves our balance and stability - reduces back pain - improves postural imbalance and athletic performance - functional fitness.
AEROBICS
Aerobics are exercise movements, especially those of the legs, that are Repetitive Rhythmic. Performed with Sufficient Duration, Aerobics stimulate the heart and lungs. Our Cardiovascular System is 'challenged' to steadily supply oxygen to our exercising muscles - whilst the exercise is progressing.
Stair Climbing
Do this for Faster Results and in Shorter Time.
When we climb stairs our muscles are forced
- to resist the Gravity Pull and
- to move on to a Vertical Pattern.
This places high demands on the lower body and leg muscles. We are forced repeatedly to lift the body against the pull of gravity.
Ultimately, we burn twice the fat in half the time compared to running/walking on flat surfaces.
Benefits of Stair Climbing
Very Effectively - it lowers Blood Pressure. My BP constantly reads between 120/80 and 110/65.
"When we go up Our blood pressure comes down" holds true.
Secondly - it counters against Atherosclerosis by increasing blood flow and oxygen intake through the arteries.
There is a relationship between Age and Fitness Level and the Highest Heart Rate. As one ages, his maximal heart rate would also become lower. Hence Aerobic Fitness must be performed within our own Target Zone. Every Park has a sign board explaining How to Measure the Target Zone.
Edwin's Target Zone:
He is 83. His maximum heart rate should be:
- the maximum human heart rate of 200 minus his age of 83 equals 137.
His minimum intensity level 70% of 137 equals 96 beats per minute.
His maximum intensity level 85% of 137 equals 116 beats per minute.
Edwin's Target Zone should be Minimum = 96 beats per minute
Maximum = 116 beats per minute.
Any reading below or above/outside my Target Zone does not benefit me .. I'll be asking for trouble - if outside...
RESISTANCE EXERCISES;
TYPES: Pushing - Pulling - Dipping - Bending
BENEFITS:
- build muscles - help develop strong bones - reduce body fat - increase lean muscle mass - replace 'lost' muscles of the aged - increase bone mineral density, especially of the spine - reduces risk of Osteoporosis.
USEFUL TIPS
# Pursue ... with High Intensive Training - Push Yourself.
Do around 10 to 20 reps per set x 3 or more sets for your Core and Resistance Exercises.
# Rest your Muscles. Tired muscles need to recover. Muscles only grow when at rest - and not whilst training.
- Either have Rest Days on certain days or
- Rotate Alternately by working on Different Muscle Groups or different days.
My Inter-Mix C.A.R. Workouts take me about 60 minutes:
Core x 15 - Aerobics x 30 - Resistance x 15.
Once a sportsman and a top athlete, I fell and fractured my vertebrae column. I could not walk for 4 months.
Doctors gave me limited mobility.. But I decided otherwise. I experimented with C.A.R. - since the beginning of 2010... Today .. people - especially the ladies - would stop me and ask the secret to my strong and sturdy body.
C.A.R. can give you
- a Healthy Heart and
- a Beautiful Body.
EDWIN KHOO
