- High blood pressure
- Heart trouble
- Family history of early stroke or heart attack deaths
- Frequent dizzy spells
- Extreme breathlessness after mild exertion
- Arthritis or other bone problems
- Severe muscular, ligament or tendon problems
- Other known or suspected disease
- If you are taking or considering cholesterol reducing drugs,
Click here
Vigorous exercise involves minimal health risks for persons in
good health or those following a doctor's advice. Far greater risks
are present by habitual inactivity and obesity.
DEFINING FITNESS
Physical fitness is to the human body what fine tuning is to an
engine. It enables us to perform up to our potential. Fitness can be
described as a condition that helps us look, feel and do our best.
More specifically, it is: "The ability to perform daily tasks
vigorously and alertly, with energy left over for enjoying
leisure-time activities and meeting emergency demands. It is the
ability to endure, to bear up, to withstand stress, to carry on in
circumstances where an unfit person could not continue, and is a
major basis for good health and well-being."
Physical fitness involves the performance of the heart and lungs,
and the muscles of the body. And, since what we do with our bodies
also affects what we can do with our minds, fitness influences to
some degree qualities such as mental alertness and emotional
stability.
As you undertake your fitness program, it's important to remember
that fitness is an individual quality that varies from person to
person. It is influenced by age, sex, heredity, personal habits,
exercise and eating practices. You can't do anything about the first
three factors. However, it is within your power to change and
improve the others where needed.
KNOWING THE BASICS
Physical fitness is most easily understood by examining its
components, or "parts." There is widespread agreement that these
four components are basic.
Cardiorespiratory Endurance - the ability to deliver oxygen and
nutrients to tissues, and to remove wastes, over sustained periods
of time. Long runs and swims are among the methods employed in
measuring this component.
Muscular Strength - the ability of a muscle to exert force for a
brief period of time. Upper-body strength, for example, can be
measured by various weight-lifting exercises.
Muscular Endurance - the ability of a muscle, or a group of
muscles, to sustain repeated contractions or to continue applying
force against a fixed object. Pushups are often used to test
endurance of arm and shoulder muscles.
Flexibility - the ability to move joints and use muscles through
their full range of motion. The sit-and-reach test is a good measure
of flexibility of the lower back and backs of the upper legs.
Body Composition is often considered a component of fitness. It
refers to the makeup of the body in terms of lean mass (muscle,
bone, vital tissue and organs) and fat mass. An optimal ratio of fat
to lean mass is an indication of fitness, and the right types of
exercise will help you decrease body fat and increase or maintain
muscle mass.
A WORKOUT SCHEDULE
How often, how long and how hard you exercise, and what kinds of
exercises you do should be determined by what you are trying to
accomplish. Your goals, your present fitness level, age, health,
skills, interest and convenience are among the factors you should
consider. For example, an athlete training for high-level
competition would follow a different program than a person whose
goals are good health and the ability to meet work and recreational
needs.
Your exercise program should include something from each of the
four basic fitness components described previously. Each workout
should begin with a warmup and end with a cooldown. As a general
rule, space your workouts throughout the week and avoid consecutive
days of hard exercise.
Here are the amounts of activity necessary for the average,
healthy person to maintain a minimum level of overall fitness.
Included are some of the popular exercises for each category.
WARMUP - 5-10 minutes of exercises such as walking, slow jogging,
knee lifts, arm circles or trunk rotations. Low intensity movements
that stimulate movements to be used in the activity can also be
included in the warmup.
MUSCULAR STRENGTH - a minimum of two 20-minute sessions per week
that include exercises for all the major muscle groups. Lifting
weights is the most effective way to increase strength.
MUSCULAR ENDURANCE - at least three 30-minute sessions each week
that include exercises such as calisthenics, pushups, situps,
pullups, and weight training for all the major muscle groups.
CARDIORESPIRATORY ENDURANCE - at least three 20-minute bouts of
continuous aerobic (activity requiring oxygen) rhythmic exercise
each week. Popular aerobic conditioning activities include brisk
walking, jogging, swimming, cycling, rope-jumping, rowing,
cross-country skiing, and some continuous action games like
racquetball and handball.
FLEXIBILITY - 10-12 minutes of daily stretching exercises
performed slowly without a bouncing motion. This can be included
after a warmup or during a cooldown.
COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level
exercise, combined with stretching.
A MATTER OF PRINCIPLE
The keys to selecting the right kinds of exercises for developing
and maintaining each of the basic components of fitness are found in
these principles:
Specificity - pick the right kind of activities to affect each
component. Strength training results in specific strength changes.
Also, train for the specific activity you're interested in. For
example, optimal swimming performance is best achieved when the
muscles involved in swimming are trained for the movements required.
It does not necessarily follow that a good runner is a good swimmer.
Overload - work hard enough, at levels that are vigorous and long
enough to overload your body above its resting level, to bring about
improvement.
Regularity - you can't hoard physical fitness. At least three
balanced workouts a week are necessary to maintain a desirable level
of fitness.
Progression - increase the intensity, frequency and/or duration
of activity over periods of time in order to improve.
Some activities can be used to fulfill more than one of your
basic exercise requirements. For example, in addition to increasing
cardiorespiratory endurance, running builds muscular endurance in
the legs, and swimming develops the arm, shoulder and chest muscles.
If you select the proper activities, it is possible to fit parts of
your muscular endurance workout into your cardiorespiratory workout
and save time.
MEASURING YOUR HEART RATE
Heart rate is widely accepted as a good method for measuring
intensity during running, swimming, cycling and other aerobic
activities. Exercise that doesn't raise your heart rate to a certain
level and keep it there for 20 minutes won't contribute
significantly to cardiovascular fitness.
The heart rate you should maintain is called your Target Heart
Rate. There are several ways of arriving at this figure. One of the
simplest is: Maximum Heart Rate (220 - age) X 70%. Thus, the target
heart rate for a 40 year-old would be 126.
Some methods for figuring the target rate take individual
differences into consideration. Here is one of them. 1. Subtract age
from 220 to find Maximum Heart Rate.
2. Subtract resting heart rate (see below) from maximum heart
rate to determine Heart Rate Reserve.
3. Take 70% of heart rate reserve to determine Heart Rate Raise.
4. Add heart rate raise to resting heart rate to find Target
Rate.
Resting heart rate should be determined by taking your pulse
after sitting quietly for five minutes. When checking heart rate
during a workout, take your pulse within five seconds after
interrupting exercise because it starts to go down once you stop
moving. Count pulse for 10 seconds and multiply by six to get the
per-minute rate.
| CONTROLLING YOUR WEIGHT
The key to weight control is keeping energy intake (food)
and energy output (physical activity) in balance. When you
consume only as many calories as your body needs, your weight
will usually remain constant. If you take in more calories
than your body needs, you will put on excess fat. If you
expend more energy than you take in you will burn excess fat.
Exercise plays an important role in weight control by
increasing energy output, calling on stored calories for extra
fuel. Recent studies show that not only does exercise increase
metabolism during a workout, but it causes your metabolism to
stay increased for a period of time after exercising, allowing
you to burn more calories.
How much exercise is needed to make a difference in your
weight depends on the amount and type of activity, and on how
much you eat. Aerobic exercise burns body fat. A medium-sized
adult would have to walk more than 30 miles to burn up 3,500
calories, the equivalent of one pound of fat. Although that
may seem like a lot, you don't have to walk the 30 miles all
at once. Walking a mile a day for 30 days will achieve the
same result, providing you don't increase your food intake to
negate the effects of walking
If you consume 100 calories a day more than your body
needs, you will gain approximately 10 pounds in year. You
could take that weight off, or keep it off, by doing 30
minutes of moderate exercise daily. The combination of
exercise and diet offers the most flexible and effective
approach to weight control.
Since muscle tissue weighs more than fat tissue, and
exercise develops muscle to a certain degree, your bathroom
scale won't necessarily tell you whether or not you are "fat."
Well muscled individuals, with relatively little body fat,
invariably are "overweight" according to standard weight
charts. If you are doing a regular program of strength
training, your muscles will increase in weight, and possibly
your overall weight will increase. Body composition is a
better indicator of your condition than body weight.
Lack of physical activity causes muscles to get soft, and
if food intake is not decreased, added body weight is almost
always fat. Once-active people, who continue to eat as they
always have after settling into sedentary lifestyles, tend to
suffer from "creeping obesity."
CLOTHING
All exercise clothing should be loose-fitting to permit
freedom of movement, and should make the wearer feel
comfortable and self-assured.
As a general rule, you should wear lighter clothes than
temperatures might indicate. Exercise generates great amounts
of body heat. Light-colored clothing that reflects the sun's
rays is cooler in the summer, and dark clothes are warmer in
winter. When the weather is very cold, it's better to wear
several layers of light clothing than one or two heavy layers.
The extra layers help trap heat, and it's easy to shed one of
them if you become too warm.
In cold weather, and in hot, sunny weather, it's a good
idea to wear something on your head. Wool watch or ski caps
are recommended for winter wear, and some form of tennis or
sailor's hat that provides shade and can be soaked in water is
good for summer.
Never wear rubberized or plastic clothing. Such garments
interfere with the evaporation of perspiration and can cause
body temperature to rise to dangerous levels.
The most important item of equipment for the runner is a
pair of sturdy, properly-fitting running shoes. Training shoes
with heavy, cushioned soles and arch supports are preferable
to flimsy sneakers and light racing flats.
WHEN TO EXERCISE
The hour just before the evening meal is a popular time for
exercise. The late afternoon workout provides a welcome change
of pace at the end of the work day and helps dissolve the
day's worries and tensions.
Another popular time to work out is early morning, before
the work day begins. Advocates of the early start say it makes
them more alert and energetic on the job.
Among the factors you should consider in developing your
workout schedule are personal preference, job and family
responsibilities, availability of exercise facilities and
weather. It's important to schedule your workouts for a time
when there is little chance that you will have to cancel or
interrupt them because of other demands on your time.
You should not exercise strenuously during extreme hot,
humid weather, or within two hours after eating. Heat and/or
digestion both make heavy demands on the circulatory system,
and in combination with exercise can be an overtaxing double
load.
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About... Fitness and Exercise
Fitness and
Exercise Introduction
Today, there is a growing
emphasis on looking good, feeling good and living longer.
Increasingly, scientific evidence tells us that one of the
keys to achieving these ideals is fitness and exercise. But if
you spend your days at a sedentary job and pass your evenings
as a "couch potato," it may require some determination and
commitment to make regular activity a part of your daily
routine.
Equal Opportunity Benefits
Exercise is not
just for Olympic hopefuls or supermodels. In fact, you're
never too unfit, too young or too old to get started.
Regardless of your age, gender or role in life, you can
benefit from regular physical activity. If you're committed,
exercise in combination with a sensible diet can help provide
an overall sense of well-being and can even help prevent
chronic illness, disability and premature death. Some of the
benefits of increased activity are:
Improved
Health
* increased efficiency of heart and lungs
*
reduced cholesterol levels
* increased muscle strength
*
reduced blood pressure
* reduced risk of major illnesses
such as diabetes and heart disease
* weight
loss
Improved Sense of Well-Being
* more
energy
* less stress
* improved quality of sleep
*
improved ability to cope with stress
* increased mental
acuity
Improved Appearance
* weight loss
*
toned muscles
* improved posture
Enhanced Social
Life
* improved self-image
* increased opportunities
to make new friends
* increased opportunities to share an
activity with friends or family
members
Increased
Stamina
* increased productivity
* increased
physical capabilities
* less frequent injuries
*
improved immunity to minor illnesses
Mind Over
Immobility
Getting moving is a challenge because today
physical activity is less a part of our daily lives. There are
fewer jobs that require physical exertion. We've become a
mechanically mobile society, relying on machines rather than
muscle to get around. In addition, we've become a nation of
observers with more people (including children) spending their
leisure time pursuing just that - leisure. Consequently,
statistics show that obesity and the problems that come with
it (high blood pressure, diabetes, stroke, etc.) are on the
rise. But statistics also show that preventive medicine pays
off, so don't wait until your doctor gives you an ultimatum.
Take the initiative to get active now.
The Fitness
Formula
If you're interested in improving your overall
conditioning, health experts recommend that you should get at
least 30 minutes of moderately intense physical activity on
all or most days of the week. Examples of moderate activity
include brisk walking, cycling, swimming or doing home repairs
or yard work. If you can't get in 30 minutes all at once, aim
for shorter bouts of activity (at least 10 minutes) that add
up to a half hour per day.
Instead of thinking in terms of
a specific exercise program, work toward permanently changing
your lifestyle to incorporate more activity. Don't forget that
muscles used in any activity, any time of day, contribute to
fitness. Try working in a little more movement with these
extras:
* Take the stairs instead of the elevator.
*
Park at the far end of a parking lot and walk to the office or
store.
* Get off public transportation a few blocks before
your stop.
* Get up from your desk during the day to
stretch and walk around.
* Take a brisk walk when you get
the urge to snack.
* Increase your pace when working in the
house or yard.
* Mow your own lawn and rake your own
leaves.
* Carry your own groceries.
All-Season
Exercise
If you're ready to move up to more vigorous
activity, remember that "no pain, no gain" isn't exactly true.
The best-laid plans of many a fitness program have been ruined
by too much enthusiasm on the first day and sore muscles on
the second. A goal is an end point, not a beginning, so work
toward your goal gradually. Once you're in better shape, you
can gradually increase your time or distance or change to a
more vigorous activity.
If you have cardiovascular
disease, you should check with your physician before
undertaking more vigorous activity. Likewise, if you're a man
over 40 or a woman over 50 with risk factors such as smoking,
high blood pressure, high cholesterol or obesity, seek your
doctor's advice.
The key to a lifetime of fitness is
consistency. Here are some tips to
help you make exercise a
habit.
* Choose an activity you enjoy.
* Tailor your
program to your own fitness level.
* Set realistic
goals.
* Choose an exercise that fits your lifestyle.
*
Give your body a chance to adjust to your new routine.
*
Don't get discouraged if you don't see immediate results.
*
Don't give up if you miss a day; just get back on track the
next day.
* Find a partner for a little motivation and
socialization.
* Build some rest days into your exercise
schedule.
* Listen to your body. If you have difficulty
breathing or experience
faintness or prolonged weakness
during or after exercise, consult
your
physician.
It's a good idea to choose more than
one type of exercise to give your body a thorough workout and
to prevent boredom. Also, you might want to choose one indoor
exercise and one outdoor activity to allow for changes in your
schedule or for inclement weather. Very few people live in a
climate that's temperate year-round. But weather extremes
don't have to interfere with your exercise routine if you make
some minor adjustments.
When it's hot or humid:
*
Exercise during cooler and/or less humid times of day. Try
early morning or evening.
* Drink plenty of fluids,
especially water.
* Avoid alcohol, which encourages
dehydration.
* Wear light, loose-fitting clothing.
*
Stop at the first sign of muscle cramping or
dizziness.
When it's cold:
* Dress in
layers.
* Wear gloves or mittens to protect your
hands.
* Wear a hat or cap. Up to 40% of body heat is lost
through your neck
and head.
* Adjust the size of your
shoes if you need to wear thicker
socks.
* Warm up
slowly.
* Drink plenty of fluids. You can get dehydrated in
the winter, too.
* Stop if you experience shivering,
drowsiness or disorientation. You
may need help for
hypothermia.
Year-round safety:
* Let someone
know where you're going and when you'll be back.
* Carry
identification with you when exercising outside the home.
*
Exercise indoors or try mall-walking when it's stormy. Don't
risk a
run-in with lightning or ice.
* Build in warm-up
and cool-down periods to decrease risk of injury.
* Avoid
strenuous exercise for one to two hours after eating.
*
Wear sturdy, well-fitting shoes appropriate for the
activity.
* Wear brightly colored clothing when exercising
outdoors.
* Add lights and reflector tape to your body or
bike if you
exercise after dark.
* Wear helmets and
safety pads appropriate for the activity.
* Move against
traffic if you must run or walk on the road.
* Don't let
headphones distract you from observing traffic and
safety
concerns.
* Respect pollution alerts and exercise indoors
when warnings are
posted, especially if you have heart or
lung disease. Avoid areas where
traffic is heavy.
* Take
special care of your feet if you are diabetic or have
vascular
disease.
Diet and Action - the Fitness
Combo
Did you know you need to burn off 3,500 calories
more than you take in to lose just one pound? If you're
overweight, eating your usual amount of calories while
increasing activity is good for you, but eating fewer calories
and being more active is even better. The following chart
gives you an idea of the calories used per hour in common
activities. Calories burned vary in proportion to body weight,
however, so these figures are averages.
| Activity |
Calories burned
per hour
|
| Bicycling 6 mph |
240
|
| Bicycling 12 mph |
410
|
| Jogging 5.5 mph |
740
|
| Jogging 7 mph |
920
|
| Jumping rope |
750
|
| Running in place |
650
|
| Running 10 mph |
1,280
|
| Skiing (cross-country) |
700
|
| Swimming 25 yds/min |
275
|
| Swimming 50 yds/min |
500
|
| Tennis (singles) |
400
|
| Walking 2 mph |
240
|
| Walking 4 mph |
440
|
Source:
American Heart Association and the National Heart, Lung,
and
Blood Institute.
Before making any major dietary
changes, you should check with your doctor. But there are
plenty of small changes you can make on your own, such as
avoiding sweets and salty foods and cutting down on fat in
your diet, especially saturated fat.
No More Excuses
You can probably come up with plenty of excuses for why
you're not more active. You're too young, you're too old,
you're too busy, you're too tired or you're in pretty good
shape - for your age. But with few exceptions, these excuses
are pretty flimsy. There are activities for the young and old
and for those with little time. So the next time you think
about getting fit, don't ask "Who has time?" Instead, ask
yourself "Who doesn't want to feel better?"
SOFTWARE
Windows software to track exercise, meals,
nutrition, calories, etc. Click here.
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