Maximum Aerobic Function Test (MAF) :
After beginning an exercise program, it is important to monitor progress to ensure that you are developing as intended. You will notice many subjective changes: feeling better, not as tired, more energy, not as sick, sleeping better etc. Also, you should perform a maximum aerobic function test (MAF) to check for objective changes as well.
Pick a distance that can be measured. When you begin the program, while walking in your target heart rate range, complete your chosen course and record your time. Over the next few weeks repeat the test. If you are able to walk the same distance in less time while maintaining your target heart rate range then you are improving your aerobic system. The opposite can be done as well.
After beginning an exercise program, it is important to monitor progress to ensure that you are developing as intended. You will notice many subjective changes: feeling better, not as tired, more energy, not as sick, sleeping better etc. Also, you should perform a maximum aerobic function test (MAF) to check for objective changes as well.
Pick a distance that can be measured. When you begin the program, while walking in your target heart rate range, complete your chosen course and record your time. Over the next few weeks repeat the test. If you are able to walk the same distance in less time while maintaining your target heart rate range then you are improving your aerobic system. The opposite can be done as well.
Pick an amount of time you are going to perform an exercise, and measure how far you go. If you are making progress, you should be able to go further in the same amount of time on the next test. These tests are important emotionally because they demonstrate that progress is being made, which encourages further exercise. Perform an MAF test every 3 or 4 weeks.
I you are not improving, evaluate your health. Have you been sick, stressed, getting enough rest, eating bad foods etc.? Address these issues and keep going. Most will find that they improve rather quickly and that they have to progress from walking to a slow jog in order to maintain their minimum heart rate range.
I you are not improving, evaluate your health. Have you been sick, stressed, getting enough rest, eating bad foods etc.? Address these issues and keep going. Most will find that they improve rather quickly and that they have to progress from walking to a slow jog in order to maintain their minimum heart rate range.
👉 What Is Exercise?
👉 What Is The Best Exercise For Our Bodies?
👉 Fitness vs. Health.
👉 The Anaerobic System.
👉 The Aerobic System.
👉 Exercise Goals.
👉 How to Start.
👉 Target Heart Rate.
👉 Without A Heart Rate Monitor.
👉 What to Expect.
👉 Selecting a Program.
👉 The Emotional Component.
👉 Warm Up, Cool Down and Stretching.
👉 Maximum Aerobic Function Test (MAF).
👉 Summary.
👉 When to Add Other Exercises.
👉 What Is The Best Exercise For Our Bodies?
👉 Fitness vs. Health.
👉 The Anaerobic System.
👉 The Aerobic System.
👉 Exercise Goals.
👉 How to Start.
👉 Target Heart Rate.
👉 Without A Heart Rate Monitor.
👉 What to Expect.
👉 Selecting a Program.
👉 The Emotional Component.
👉 Warm Up, Cool Down and Stretching.
👉 Maximum Aerobic Function Test (MAF).
👉 Summary.
👉 When to Add Other Exercises.
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