Based on the martial arts
styles, 'Cardio Kick' employs the training techniques, of kicks,
punches etc to work the body in it's Aerobic Zone,
while improving flexibility, stamina, tone and shape the body,
gain better posture. Burn off unwanted calories, and feel great
doing it.
And to finish you off, Toning,
Isolation work with weighted resistance (weights optional)
This class will work all the
major muscle groups, and improve your cardiovascular fitness.
Prior to taking part in any
exercise regime, if you have health concerns, or are on
medication which may effect your ability to participate in a
fitness class, please contact your doctor for advice.
The following information is
intended as a guide, and no responsibility is accepted for loss
or injury while following it. Most of the information below is
common sense, and intended to reaffirm your knowledge. We have
one set of body bits to last a lifetime, look after your body and
it should serve you well.
As a safe guide, don't do it if it feels
wrong. If it hurts stop and get advice, preferably from a
sports injury specialist, or a someone with a recognised
and appropriate qualification.
Take each exercise at your own level,
returning to exercise after illness, injury, or time off
should be taken gradually.
If you are on medication or have had an
injury, are pregnant, or have special needs that might
affect your participation in an exercise routine, seek
professional advice before starting, and where
appropriate inform your instructor.
Always wear suitable attire, clothing
should be comfortable, preferably in layers which can be
removed and replaced as you warm up and cool down.
Underwear should give adequate support, a
good quality sports bra for women large or small (not
just a crop sports top) and supportive pants for the men.
Restricting the movement of these sensitive bits during
exercise can prevent long-term tissue damage.
Always wear the correct footwear for the
intended activity, and ensure they are in good condition.
Exercise induced lower back pain, calf strain, some forms
of shin splints, and knee problems have been attributed
to poor quality or worn-out footwear.
Always check the exercise area is free
from obstacles, and suitable for the intended exercise.
Ensure any equipment is in good condition and appropriate
for the intended use. You are the person most responsible
for your own well being
Always warm up progressively and gently in
preparation for exercise. Ensure that your body stays
warm throughout your session. If the exercise is gentle
wear extra layers.
Always cool down gradually, bring intense
activity down progressively. Sudden stopping is not good
for you.
Always stretch prior to intense exercise,
but always after warming up. Stretch out after activity
as well to maintain or increase flexibility.
Always think of what you are trying to
achieve with the exercise, and is it appropriate.
Vary your classes to keep them interesting
Try not to eat excessively immediately
prior to exercise. Purely as a guide: two hours should be
left between a main meal and exercise, and an hour
between a heavy snack and exercise.
Drink plenty of fluid prior to and during
and after exercise. Water is fine, as are Hypotonic and
Isotonic drinks, avoid fizzy pop and juices.
Remember the body can loose up to 1.5
litres of fluid during an hour of strenuous activity.
Always drink (prior to the alcoholic ones) straight after
exercise, to replace lost fluids.
Muscle isolation is imperative to gain
controlled improvement
High repetitions of low resistance
exercise will tone muscles, with little or no size
increase. Low repetitions with high resistance will
increase the size and strength of the Muscle
Activities that increase the heart rate
and maintain it within the Training Zone are required for
fat burning, and cardiovascular exercise.
A rough guide to your training zone is,
220bpm (beats per minute), minus your age = maximum heart
rate. Between 55% and 90% of this is your Training Zone.
; For a 30 year old, 220bpm - 30years =
190bpm, so lower limit = (190bpm * 55%) = 104bpm, upper
limit = (190bmp * 90%) = 171bpm.
Muscles, where possible should be worked
through their full range of movement.
Try and improve your level of fitness
progressively, and at every session. But do it at you own
pace, and listen to your body. Don't exercise every day,
a day off is as important as the exercise.
Lowering your calorie intake, and
increasing exercise should be done carefully. Doing
either in excess is a recipe for disaster. Make changes
gradually and with proper consideration, if in doubt seek
advice.
A fitness class is there to challenge
you and to improve all aspects of your fitness.
Muscular Strength, Muscular
Endurance, Cardiovascular Fitness, Motor Skills, &
Flexibility
