The secret to success lies in the ability to measure the quantity and intensity of your workouts, based on your own fitness level, and by consistently following a regular exercise programme.
The combination should be customised and centred around personal goals which might be running a marathon, losing weight, improving posture or even controlling a disease such as diabetes or hypertension. Therefore, there is clearly no one simple solution which caters for every need.
It is, however, possible to provide some guidelines to start you off. Moderate or rigorous aerobic activity should be performed at least 5 times a week, muscle tone training 2-3 times a week and flexibility exercises every day.
How should the programme be carried out?
To calculate the correct intensity, work out your maximum theoretical heart rate by subtracting your age from 220. The correct workout intensity will be between 60-80% of this heart rate. Technogym was the first company in the world whose equipment automatically adjusted the intensity of the workout based on the pre-determined heart rate (Constant Pulse Rate System). This method ensures that your body is working at its own pace.
If you are a beginner, it is recommended that you use isotonic machines that guide your movements and ensure correct posture so that exercises are performed correctly. Once you have gained a little practice you can use cable machines and free weights, which give you more freedom of movement. You should also develop your flexibility by stretching regularly. Stretching exercises should be carried out on each muscle group to the maximum without experiencing any pain or discomfort and while breathing deeply. Yoga is a valid alternative and focuses on developing elasticity and fluidity of movement.
The results: how to achieve them
Starting out on the right foot. How to start training
We all have individual physical needs and characteristics which makes it very important to select the most appropriate exercises and weight loads. The instructor should approach this correctly by evaluating your physical fitness level and your lifestyle.