As I sit here before an empty computer screen to discuss the importance of exercise I ask myself, "Where do I begin?" I know basically what I would like to accomplish but how I get myself from point A to point B is quite another story. Perhaps my predicament is a fitting parallel to the one you might be experiencing when you think about starting an exercise program. I have some good news; the words that follow are designed to provide you with some straight forward information for developing a healthy lifestyle and personal exercise program.
The cornerstones of any sound exercise program are knowledge, safety, moderation and the concept of progression. use the following information as a foundation, it is based on guidelines established by the American College of Sports Medicine, who promote the importance of a regular exercise program as a means of improving your health and quality of life. The ACSM has set this framework as the "minimum" requirements for the average healthy adult, but they are by no means intended to serve as the finished product. You have to build on these general guidelines and continue to decorate your personal exercise program as you go. When establishing any program don't adhere to the old adage of "no pain - no gain" or the "more is better" philosophy. Start with the basics, listen to your body, and progress at a safe and comfortable pace. But continue to move forward: crawl, walk, run.....design, build, and then decorate.
What is exercise? When I hear people say to me, "I go up and down the stairs doing laundry" or "I stand at work all day long." I think,okay and we all wake up and breath in and out every day. What I am trying to say is that these are things the body is already accustom to doing and it is not enough stimulation to promote the pursuit of health or initiate any physical changes.
Webster's definition: ex·er·cise [ éksər siz ]
noun (plural ex·er·cis·es)
1. physical activity: physical activity and movement, especially when intended to keep a person or animal fit and healthy. Regular exercise is important.
2. physical movement: a physical movement or action, or a series of movements or actions, designed to make the body stronger and fitter or to show off gymnastic skill (often used in the plural) warm-up exercises.
Basically exercise in it's purest form is a chunk of time set aside with the sole intent of challenging the musculoskeletal and cardiovascular systems of the body beyond a state they are currently accustom to. This type of deliberate exercise is beneficial in increasing longevity as well as having a positive impact on your health. The list below highlights some of the physiological benefits of regular aerobic exercise.
- Decreased Risk of Coronary Heart Disease
- Reduced Hypertension (blood pressure)
- Improved Blood Lipids and Lipoproteins (reduced triglycerides, total cholesterol, and increased HDL)
- Enhanced Cardiac Function (lower resting heart rate, increased stroke volume, higher oxygen uptake, increased metabolism)
- Strengthens the Skeletal System
- Healthier Lean to Fat Body Mass Ratios
- Decreased Stress
In short, a significant way to increase the overall quality of your life is through a balanced exercise program containing all five components of fitness.
- Cardiovascular Endurance
- Muscular Strength
- Muscular Endurance
- Flexibilty
- Body Composition
Basic Training 101
Cardiovascular endurance or aerobic exercise is a basic component to overall health and fitness. The word aerobic means: "with or in the presence of oxygen". Oxygen is a necessary element needed for prolonged activities. Aerobic activities are best characterized as those activities that are rhythmical, continuous in movement, involving the major muscle groups and are able to be maintained for prolonged periods of time. Walking, jogging, bicycle riding, and dancing would all be considered aerobic exercise. Cross training is very important when it comes to cardiovascular fitness. You should alternate your physical activities to reduce boredom, decrease your chance of injury, and promote symmetry and muscular balance.
Frequency, Duration and Intensity of Aerobic Exercise (minimums)
Frequency: 3-5 days per week
Duration: 20-60 minutes of continuous aerobic activity
Intensity: 60%-90% of maximum heart rate or 55%-85% of heart rate reserve (based on resting heart rates)
Muscles: Use 'em or Lose 'em!
Every move we make involves our musculoskeletal system. Muscle is a metabolically active tissue with the ability to relax, contract, and produce force. Strength training is the process of exercising with progressively heavier resistances for the purpose of strengthening this system. Endurance training is the process of overloading the muscles so that their need for oxygen is increased. Simply put, exercising with lighter weight, working the muscles more frequently and using a higher number of repetitions as well as calisthenic exercise will increase muscular tone and endurance. The concept of progressive overload and the S.A.I.D. (Specific Adaptation to Imposed Demands) principle suggests that muscle will adapt ONLY to the demands placed on it. By systematically challenging our muscles, we cause changes to occur starting at a cellular level. With the appropriate training stimuli muscle fibers become larger and stronger (hypertrophy), and without it they become smaller and weaker (atrophy). Such is the case of someone who has experienced a broken limb. Some of the beneficial effects of strength training include changes in connective tissue (ligaments and tendons), increased bone density, improved posture and basic overall improved fitness. During the first 30 years of life, strength and muscle mass increase steadily as we grow. Over the next 30 years, our lifestyle has a direct effect on the retention of the strength and endurance we have developed. Research shows that a sedentary lifestyle contributes to a steady deterioration of muscle mass at the predictable rate of 1/2 pound per year. So, even if our body weight remains the same you have to ask -what is happening to the lean / fat body composition ratio of someone who does not do weight training? Because muscle, unlike fat, is active tissue physiologists estimate that every pound of muscle increases the resting metabolism by almost 50 calories per day. The bottom line here is that the more muscle mass we have the more we can eat..... I mean the more calories we burn, even at rest! P.U.M.P. class anyone?
Frequency, Duration and Intensity of Strength Training
Frequency: at least 2 days per week
Duration: 1 set of 8-10 exercises involving the major muscle groups
Intensity: 8-12 repetitions
Now That Is Really Stretching It
Flexibility is a side of fitness that is often overlooked. Flexibility by quick definition is the range of motion around a joint. Stretching exercises are used to maintain or even increase this range of movement - along with aiding in the prevention of muscle soreness. Stretching in the warm-up, between sets, and as a cool down (final stretch) can be very beneficial for preparing the muscle for movement or development, aiding in contractile ability, and helping with injury prevention. The final portion of any workout should consist of 5-10 minutes of static stretching and relaxation exercises. Since your muscles are already warm, now is the time to do some deeper stretches using more tension and greater ranges of motion. The stretch positions should place the muscles being stretched into a position of elongation greater than their normal resting lengths. These positions should be held for at least 10-30 seconds, but preferably 60 seconds or longer. Note that these times are based on a nominal age of 2o years old. Studies have proven that for every decade of life after the age of 20 effective stretching times increase by much, much more. (i.e.: if your in your 20's/ hold each stretch for a minimum of 30-50 seconds, at ages 30-39 / 40-60 seconds, 40-49 / 50-70 seconds, and so on.... I could be here all day!) Remember throughout your stretching routine to breathe slowly and deeply. Try to relax and enjoy it. If your not sure about this, check out the Chi-lates classes we offer. They will give you a guided tour of a full body stretching routine.
The Bottom Line
Find a cardiovascular activity (or two, or three) that you enjoy doing and do it at least 3-5 times per week. Pick up a pair of weights and start to move your major muscle groups. But remember to give the muscle building workouts a day or two of rest in between to promote tissue repair. The boot camp and PUMP classes will cover all those bases for you. Then breathe, stretch, and relax - do Pilates, Yoga, or T'ai Chi. Create this time for yourself, schedule your workouts in your day planner as if they were a dinner date, massage or doctor appointment. If your at a crossroads and don't know where to turn try group fitness classes. A certified instructor will safely guide you through all 5 components of fitness in a neat little one hour package and you won't have to think about any of it or workout alone!
Written by: W
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