Interval training Involves working for a short period at high intensity followed by a period of low intensity exercise before completing a period of high intensity again. The periods of exercise can be calculated using the rates of SPE or MHR percentage. It is an excellent method for working the aerobic system and burning fat. Constant pace training This method of training improves aerobic endurance and involves exercising at a steady pace which maintains your heart rate within certain limits. It normally involves a 5 minute warm up prior to the activity that maintains steady heart rate and then a 5 minute warm down.
Home exercise equipment Home exercise equipment is becoming increasingly popular below is a description of the main types of equipment available on the market and alternatives you could use where appropriate.
Gym ball Most commonly used for abdominal work and back exercises provides a great support during exercise
Resistance tubes Consists of a rubber tube at the end of which are two handles. A variety of resistances are available and the further the band is extended the greater the resistance. Excellent for toning and strengthening musculature.
Theraband This is a stretchy band that can be used as a form of resistance to strengthen muscles. It is available in a variety of strengths. As an alternative a pair of tights can be used as resistance.
Free weights and Dumbbells If used following the correct exercise programme they can aid development of muscle strength, endurance and tone. As an alternative household products like a large bottle of water, tins of food can be used as the weight while performing the exercise.
Ankle and wrist weights Ankle and wrist weights are weights that can be attached around the ankles and used with an exercise programme to increase leg strength, endurance and tone. As an alternative household products like a tin of food can be safely secured to the area around the ankle and exercises performed.
Medicine Ball A weighted ball that can be used to improve the strength, endurance and tone of muscles. As an alternative anything of weight could be used such as a heavy book.
Heart rate monitor Allows you to monitor the intensity of your workout at any time and allows the accurate calculation of heart rate max. As an alternative you can measure your pulse manually.
