|
Besides, if your lifestyle has been physically idle for years, then a new
exercise regiment will soon allow you to accomplish things that you were
incapable of doing years ago - like feeling fresh rather than winded at the top
of those stairs you used to avoid or joining coworkers on the weekend bike
ride.
By being able to now accomplish physical activities
that would have previously left you too tired or winded to complete will help
you feel as if you have turned back time to a younger era.
RECOMMENDATIONS
Before beginning any physical conditioning, it is
important to know your limitations. It is always best to consult your doctor for
advice especially if:
- You are middle aged or older.
- You have a
serious underlying medical condition such as heart problems, stroke, diabetes,
high blood pressure, etc..
- You experience chest pain, pressure
or tightness at rest or on exertion.
- You experience shortness of breath
or dizziness on even mild exertion.
- You have underlying musculoskeletal
problems that may be worsened.
- You have family history of any serious
medical problems.
- You have not had a recent physical exam.
- You
have any doubt about your ability level or risk factors.
In addition to
identifying risk factors, having a medical exam prior to beginning an exercise
program will help establish a base line that can be used for comparison in
evaluating the effectiveness of a new regime. For example, you can monitor its
impact on your cholesterol levels, heart rate, lung tidal volume
etc..
CATEGORIES
The President’s Council on Physical Fitness and Sports
divides fitness into four main categories with suggested recommendations for
each.
Prior to engaging in any of the activity groups, a
proper 5-10 minute low intensity warm up such as walking, light jogging, arm
circles or trunk rotations should be performed to help reduce chance of strain
or injury. The work out should also be concluded with a 5-10 minute cool down
involving low-level exercise combined with stretching.
CARDIORESPIRATORY ENDURANCE
– involves the body’s ability to provide oxygen and nutrients to tissues
while also removing their waste products for sustained periods of time. This is
also referred to as “aerobic” exercise meaning with oxygen. The Council
recommends at least three 20-minutes work outs of this nature per week. Such
activity includes jogging, swimming, bike riding and continuous motion sports
such as basketball, handball etc..
MUSCULAR STRENGTH – such as
weight lifting, is recommended to be performed at least twice a week for 20
minutes.
MUSCULAR ENDURANCE –
involves repeated motion or continued force against an object such as push-ups,
sit ups and calisthenics. This type of exercise uses less weight or force than
muscular strength but is sustained for longer periods of time. The Council
recommends a minimum of three 30-minute sessions a week from this
group.
FLEXIBILITY - involves
moving muscles and joints through their full range of motion. The Council
recommends 10 to 12 minutes of this activity be performed daily. This can
include stretching exercises performed slowly and without bouncing and can be
included after a warm up or cool down.
CONCLUSION
Like good intentions, the least amount of exercise
performed is better than the greatest master plan that never
materializes.
Start easy, find something you like, involve a friend so
together you can keep each other motivated, are all helpful tips on getting the
ball rolling.
Another valuable motivator is to set a specific goal and
then focus on the reward you will feel inside by achieving it. Keep an image in
your mind of what you are striving to accomplish - a certain weight or size of
clothing, crossing the finish line of a community race with friends or coworkers
- reaching the top of a mountain you had previously thought was out of reach -
whatever it is, focusing on the accomplishment can help you maintain the
commitment it takes to get
there.
|
