Exercise

This chapter deals with exercises that every Sciencist should do to the best of their ability.

Every sciencist must try to lead a healthy life to the best of their ability. The benefits of good health are twofold. A healthy sciencist is in a better position to help him/herself, fellow sciencists, and others. He/she will also live longer and will not need excessive medical intervention.

Every sciencist, regardless of being male or female, must regularly perform:

• Strength training exercises
• Cardiovascular exercises
• Flexibility training exercises
• Motor skills training

One must not focus training on only one of the above aspects. All of the above components are necessary for good health. As far as possible, try to do exercises that work multiple components at the same time. For example, freestyle aerobics is superior to jogging, because it targets cardiovascular fitness as well as motor skills. Yoga has a moderate strength training component and a good level of flexibility training.

Laws on exercise work synergistically with other laws, especially those of food and drink, hygiene, etc. Following one set of laws while ignoring others is in some cases worse than not following any laws at all.

Contents 1 Strength training 1.1 Exercise sessions 1.2 Sets 1.3 Repetitions 1.4 Weight selection 1.5 Exercises 1.6 Clothing 1.7 Beginners

[edit] Strength training

Strength training involves increasing the muscle strength of the entire body.

[edit] Exercise sessions

• No less than 2 and no more than 3 exercise sessions per week
• Optimally, the sessions should be evenly spaced throughout the week.
• There should be atleast 1 day between exercise sessions.
• An exercise session should last not less than 45 minutes and not more than 1 hour.
• Always exercise with a partner if possible. (See spotting and equipment utilization)

[edit] Sets

• No less than 2 and no more than 3 sets per muscle per exercise session
• No less than 8 and no more than 15 repetitions per set
• No less than 60 and not more than 90 seconds rest period for the muscle(s) between sets

[edit] Repetitions

• No less than 2 and no more than 4 seconds per repetition

[edit] Weight selection

• Choose the number of repetitions.
• Choose a weight that looks appropriate.
• Start performing the exercise (the set), and complete as many repetitions as possible.
• If all the repetitions were completed successfully, then a less than optimum weight was selected; add some weight.
• If only the last repetition was exceedingly hard or impossible to complete with good form, then the most correct weight has been selected; stay with this weight until you can complete ALL the repetitions with good form.
• If two or more repetitions were exceedingly hard to complete with good form, then too much weight was selected; remove some weight.
• Note: if the above test is performed too many times, then it can lead to false or misleading conclusions. To avoid this problem, wait until the next exercise session before trying again.

[edit] Exercises

• The major muscle groups should be targeted by the chosen exercises
  • Legs (quads and hamstrings)
  • Arms (biceps and triceps)
  • Lower torso (abdominals, lower back)
  • Upper torso (chest, upper back)
  • Shoulders
• Exercises should be chosen such that

[edit] Clothing

• Wear footwear appropriate to the activity that provides balance and shock absorption.

[edit] Beginners

• Those who have never exercised before should take it easy on the first 2-3 sessions. Use these sessions to practice correct form using light weights.