THERE are two types of exercises, power and rhythmic. To differentiate one from the other, power exercises like weight lifting and isometrics requires short, rapid, and forceful movements that put stress on the heart for short periods, and stress on the muscle bundles during contractions tends to impede circulation rather than aid it.
Rhythmic exercises involve vigorous contraction and relaxation of the large muscles of the legs and trunks. Like jogging, bicycling, swimming exercises etc. that leads to physiological changes towards fitness, because, these forms of exercise sustained for a period of time raises the body temperature, increases heart rate and induce sweating.
Thus giving the individual the ability to consume oxygen during strenuous exertion, lowered resting heart rate, produce less lactic acid from the skeletal muscle for lesser fatigue, reduces blood pressure and providing a more efficient heart and lung action.
Everyone can choose their own exercise, and the first step in doing this is to determine what kind of player you are; are you a beginner, intermediate or an advanced player?
Whichever level you are as an athlete the easy-method will surely fit your level. This method includes checking with your doctor to ensure your health from any ailments that can be made worse by exercising. It requires two things when you start exercising, your commitment and a common-sense schedule.
The frequency of your exercise based from your schedule should also be followed; regularly at three to four times a week, the frequency of exercise can be added as you get into shape.
Although advanced players exercise everyday or even twice daily, they too should consider and follow the hard-easy pattern of exercising, or the plan of alternating hard workouts with “active-rest”. They should not put together several days of hard and long-workouts and should plan for rest days.
As you become conditioned, the intensity of exercise should also be considered, vigorously exercise for at least 20 minutes; the time must not include warm-up and cooling down exercise. This should also be increased from 20-30 minutes or more as you become more conditioned.
However, during the time of vigorous exercise you much reach and maintain an aerobic level of exercise, this means that you must make your heart work hard.
Exercising vigorously is setting aside three to four hours of your time every week to exercise for at least 20 minutes; but never forget to warm-up, cool down, and exercise within your limits. A good cardio exercise makes you a better conditioned athlete.