Fit to Work
Page 4 of 6
Fitness Training
Fitness experts recommend the following training guidelines:
Aerobic Fitness Training- Train four to five time per week, 30 to 60 minutes per session. For 1 day a week extend that time by up to 50%. Take a rest day each week.
Muscular Fitness Training - Lift weights two to three times a week with at least a day's break between sessions.
Consider these training suggestions:
|
Muscle |
Aerobic
|
Muscular
|
Flexibility
|
|
Upper body
|
Row, paddle chop, saw |
Bench press, curls, dips upright row |
Neck, shoulders, |
|
Trunk
|
Job-related work |
Crunches, sit ups, basket hang |
Lower back |
|
Lower body
|
Run, hike, bike, x-c ski |
Leg press, leg curls, leg extension, calf rise |
Calves, hamstrings |
Pages
The First Step!
Before you begin training, take a fitness test, or
substantially increase your level of activity, answer the questions below.
This physical activity readiness questionnaire (PAR Q) will help determine
your suitability for testing or training.
- Has your doctor ever said that you have a heart condition
and that you should only do physical activity recommended by a doctor?
- Do you feel pain in your chest when you do physical
activity?
- In the past month, have you had chest pain when you
were not involved in physical activity?
- Do you lose your balance because of dizziness or do
you ever lose consciousness?
- Do you have a bone or joint problem that could be
made worse by a change in your physical activity?
- Is your doctor currently prescribing drugs for your
blood pressure or heart condition?
- Do you know of any other reason why you should not do physical activity?
If you answered yes to one or more questions, if you are over 45 years of age and have been inactive, or if you are concerned about your health, consult your physician before taking a fitness test or substantially increasing your physical activity.
If you answered no to all the questions, you have reasonable assurance of your suitability for fitness testing and training.