Introduction
Before a
person begins a fitness program he or she should have basic knowledge
of what
is involved. Understanding where one is
going, how one is going to get there, and when one has achieved set
goals are
factors that influence success.
The
information presented in this Introduction Section will be
needed at
various points throughout the book. You
will be asked to refer back to this section for a review at specific
points. Since there is specific
information you should know before
beginning a
fitness program, or early in a program, it is necessary to
present these
concerns first.
Both the
fitness industry and the medical association agree that a thorough
physical
exam is needed for certain individuals before they begin a fitness
program. The following guidelines should
be followed in determining who should have a physical exam before
beginning a
fitness program. You should have a
physical exam if you:
1. are
45 years of age
or older for males and 55 or older for females. (*This is the
recommendation by
the
2. are classified as being obese. (For males this is having a body fat level which is more than 20 percent and for females it is a body fat level which is more than 30 percent.)
3. have a known or
suspected medical problem.
4. have a known medical
problem in your family history.
If you plan to engage in a very strenuous
program, the
physical exam becomes even more important.
For the more strenuous programs the ages might need to be 40 for
males
and 45 for females.
*
When you exercise your heart obviously
beats faster as the
number of heartbeats per minute increases.
Your heart rate can be used to determine several evaluations
concerning
your heart, as well as your physical effort.
You need to be able to tell if you are exercising at a level
that meets
your defined goals. You also need to
know if you are exercising at a level, which might be dangerous for you. As you stop exercising and your heart rate
drops, you need to know if it is coming down at an acceptable rate. A healthy and well-conditioned heart will
recover to its normal resting rate quicker than an unhealthy or poorly
conditioned heart.
You should know the numbers for your
resting heart rate,
your exercise heart rate, and your five-minute exercise recovery heart
rate. Resting heart rates are taken
before you exercise and while you are in a resting condition. A good time to get this measurement
accurately is before you get out of bed in the morning.
The exercise heart rate is the measurement
you take immediately upon completing an exercise session.
Five-minute recovery heart rate is the
measurement taken five minutes after you complete an exercise session. This number should drop significantly from
the exercise measurement. If it remains
high at the five-minute point, you may have pushed yourself too hard or
there
might be a health problem your physician would need to investigate.
To determine your heartbeat, find your
pulse on the carotid
artery in the neck area under your chin. Use your index and or
middle
finger to
detect the pulse. The thumb is not
recommended to use because at times a pulse in the thumb itself can be
felt. Another site for detection is at
the wrist using the radial artery. Some
people find it a little more difficult to use.
Upon finding the pulse look at a
clock or watch
and count the beats for 15 seconds.
Multiple this number times four and you will have your
heartbeats per
minute.
Below are suggestions for how we can
increase our chances to
continue our fitness programs.
Everything we attempt in life should be preceded with a prayer
of
thanksgiving for what God has done for us and to ask him for strength.
1.
Make
sure you are self-motivated
2. Set
clear and definite goals
3. Make
sure your goals are realistic
4. Maintain
a positive attitude
5. Avoid
procrastination at all costs
6. Reward
yourself when you reach one of your goals
7. Make
exercising a priority
8. Chart
your progress
9. Exercise
with others
10. Use
a lot of variety in your activities
11.
Consider
safety
12.
Participate
in special events
13. Keep
workout clothing and shoes readily available
14. Make
your exercise time convenient
15.
Set
a definite time and place
16.
Some
days it will be difficult--persevere
17.
Keep
a log of your daily workout
18.
Evaluate
your fitness level periodically
19.
Evaluate
your program periodically
20.
Make
changes if necessary and press on
Select a time of day
that is the most convenient for you to be
consistent. The time of day will vary
for individuals because we are all different as to when we like to do
things. The place where you exercise
must be easily assessable and close enough to prevent the displeasure
of having
to drive too far. The type of activity
people choose to use for fitness development is most crucial for
adherence.
What factors are included in a personal
assessment? A few
are listed below. There could be many
additional considerations.
1. Is your weight too high or too low? How much?
2. Do
you have any physical or medical problems?
3. Are
your nutritional habits healthful or unhealthful?
4. Are
there exercises that you cannot or should not perform?
5. Do
you need to improve your muscular strength and or endurance?
6. What is your current level of cardiovascular endurance?
7. What
are your flexibility capabilities?
8. What
percent of your body weight is fat?
9. What
is your cholesterol level?
10. Do you engage
in unhealthful activities such as
smoking, etc.?
11. Is there
anything in your life that would
limit your participation or hinder you in any way?
Physical fitness involves five basic
components.Ê All of these areas need to be
addressed when
a person is contemplating physical fitness.Ê
Leaving one of these components out simple means a person will
not be
considered to have total fitness.Ê These
components will be discussed later.
1. Cardiovascular
Endurance (CVE)
2. Muscular Endurance
3. Muscular Strength
4. Flexibility
5. Body Composition
To find your estimated maximum heart rate
(EMHR), subtract
your age from 220. (A person who is 30
years old would have an EMHR of 190 beats per minute.)
To
calculate the acceptable range for your
aerobic workout, multiple your EMHR times 60 percent (.60) and 90
percent
(.90). The 60 percent number represents
the minimum heart rate allowed and the 90 percent number represents the
maximum
allowed for an aerobic workout. You
should keep your heart rate within this range continuously for the 20
to 60
minutes to produce a positive CV fitness workout. Check
your heart rate during the walking
exercise to see if you are within your range.
Start out slowly and work up to a more intense workout.
A sample fitness contract is presented
below. Feel free to use it as is or change
it
in any
way. Your contract must reflect your
desires and goals.
I
, am committing myself to engage
in a program to increase my
wellness and physical fitness levels.
The following guidelines will be used in my program.
The
length of this one-year contract is from
to
The
method(s) of exercise will be
The
minimum number of workouts per week will be
The
days of the week I will work out will be
The amount of
time for each workout session
will be
The amount of
time for stretching will be
My nutrition goals will be
My
stress control goals will be
Other
changes in my lifestyle will be
I will pray
about my success each day.
Signed
Date
Witnessed
by
Decisions to begin walking (exercising)
should include a
timetable involving several 'when's.' The
first when is, 'when will I do my
planning?' Do not forget the value of
planning and do not leave this step out.
The second when is, 'when do I plan to begin?' Set a beginning date and stick to it.
The third when is, 'when do I plan to
exercise?' If you select a time that is
not convenient, you will not adhere to your program. The
fourth when is, 'when do I plan to reach
certain goals?' You may have to move
your timetable for some reason, such as an illness or injury, but you
need to
have one written down. The final when
is, 'when will I stop?' This is the
easiest to answer, never! Fitness is not
a program. It is a process. This
means you will never get to a point
where you can quit. You just keep on
keeping on. If you stop using the
fitness qualities you have developed, you will lose them due to a lack
of
activity.
Physical fitness will result only when we
exercise within
our 'Exercise Benefit Zone.' The
Exercise Benefit Zone (EBZ) is
defined as a level of exercising in which the body meets certain
standards. We have already learned that
our heart rate must reach at least 60 percent of our estimated maximum
heart
rate, but not more than 90 percent.
Likewise, we know that we must exercise for a minimum of 20
minutes and
going over one hour is not necessary. So
our EBZ is defined as: exercising for 20-60 minutes with a heart rate
of 60-90 percent
of our estimated maximum heart rate.
Also, it is important that exercise be
continuous during the
exercise session. We should not exercise
for 15 minutes, take a ten-minute break, and then exercise for another
15
minutes. Although there is still value
for fitness purposes, this allows our heart rate to drop below the 60
percent
level. By definition aerobic exercise
dictates that we keep our heart rate within the 60-90 percent range for
the
full 20-60 minute session.
Warming up to exercise should take 5-10
minutes. Likewise, cooling down should take an
equal
amount of time. After exercising, we
should always continue walking at a slower rate until our body systems
have had
time to return to a lower level of functioning.
Your heart rate should approach 50 percent of your estimated
maximum
heart rate within five minutes after you conclude your exercise session. Higher exercise heart rate may require more
time to come down. If your heart rate
remains high five to ten minutes after you have stopped exercising, a
visit
with your physician may be in order.
When we push ourselves into anaerobic work for too long, we may
experience prolonged recovery.
After completing a
workout session
continue to walk for five or six minutes at a slower pace.
Never stop your exercise session and just sit
down. This will place stress on the body
systems as they are still operating at a high rate. Cooling
down after an exercise session is an
important part of an exercise routine and should be planned for.
Physiologically,
a fit body has several advantages over an unfit body. A
few of these benefits are listed here.
1. Improved
functioning of the cardiovascular system
2. Better
muscle tone, strength, and endurance
3. Improved
muscular flexibility
4. Increased
resting metabolic rate
5. More
restful sleep
6. Raised
levels of energy
7. Extended
longevity and a slowing of the aging process
8. Prevention
of and control of diabetes
9. Improved
posture and physical appearance
10. Less
tension that helps in coping with lifeâs stresses
Below are
a few reasons walking is an ideal exercise. What
would you add to the list?
1. Low
expense - no club to join, machines to
purchase, etc.
2.
Age, body type and skill level are not
factors
3.
You can walk almost anywhere and at anytime
4.
Other activities can be incorporated into the
walking
5.
Walking can be a family activity
6.
Excellent for thinking, meditating, and
planning
7. Levels
can increase as fitness improves
Safety when exercising is necessary to
avoid injury. One of the areas of concern
is where you will be walking.
The
walking surface should be clear of rocks,
sticks, glass, holes, etc. which could cause you to turn an ankle or
trip and
fall. Be aware of slick spots as
well. When walking along side a street
or road you should always walk facing the traffic.
Don't
expect cars to give you the
right-of-way. Walk in areas you know to
be safe. Avoid strange neighborhoods and
wooded areas where someone could hide from your view.
Mall
walking has become popular recently and
is a safe environment.
Knowing when
to walk can be important for safety.
Perhaps it is easier to discuss when not to walk.
All of us must decide when exercise best fits
our schedule. Walking early or late in
darkness can be dangerous as potential muggers have the ability to hide
in the
darkness. Daylight hours would be
better. If you walk at times other than
daylight, always walk with a partner or partners. Walking
in the heat of very hot days can
create dangers of heat stroke or heat exhaustion. When
illness or physical problems are
present, listen to your body. It will
tell you if you should exercise and to what extent.
How to walk should not be overlooked. Walking improperly has the potential to cease pain or cause physical stress and problems. Do not walk faster than your body is ready or capable of handling. Maintain correct posture and body alignment for smoothness in walking. Do not land flat-footed or on the ball of your foot. Land with your heels first and keep your foot in contact with the ground for as long as possible before picking it up to take the next step. Your feet and knees should be pointing as straight ahead as possible. Bend your arms at about a 90-degree angle at the elbow joint. With palms facing your body, each arm should swing in a straight path and remain fairly close to your body to avoid side-to-side swaying of your upper body and hips. Have a professional evaluate your walking style if pain persist when walking. When walking on a circular track, changing directions periodically may be of help.
The word aerobic refers to exercising at
a level at which
the body is capable of providing enough oxygen to continue exercising
for an
extended period of time. This could be
from 20 minutes to several hours.
Anaerobic refers to exercising at a
higher level in which
the body is using more oxygen to function than the lungs are capable of
producing. Therefore, the body can only
function for a short period of time before it has to stop because of a
lack of
oxygen to the body.
Exercising at a very low level will not
be considered either
aerobic or anaerobic work. The fitness
profession has defined the criteria, which establishes when a person is
exercising aerobically.
1. The exercise session must be continuous for at least 20 minutes. The recommended range is from 20 to 60 minutes. This is referred to as the duration.
2. The exercise
session should occur at least
three times per week, with four or five recommended.
This
is referred to as the frequency.
3. The
activity should produce an appropriate
rise in the exerciser's heart rate. This
appropriate heart rate should be maintained continuously within an
established
range for the 20 to 60 minute-session.
Premenstrual syndrome (PMS) is classified as an abnormal
condition, not a
disease. Its cause is not known, but
some believe it to be due to an imbalance of hormones and brain
chemicals. Treatment programs for PMS
depend
upon the
symptoms and their severity. Her body
will indicate to a female if the fitness program needs altering. There is evidence to indicate exercise can
reduce the symptoms of PMS.
Walking for general fitness should create
few problems. Any exercise, which feels
all
right, is most
likely safe during the menstrual period.
The more strenuous the exercise (from mild daily walking to
strenuous
athletic training), the greater the incidence of amenorrhea
(absence of menstruation) and oligomenorrhea (very
irregular menstruation).
Dysmenorrhea is painful cramps associated with
menstruation. Exercise does not appear to
aggravate this
condition, but one may wish to exercise less strenuously if it helps. Flexibility exercises for the lower back and
pelvic area may also help to alleviate the symptoms.
Women
who are more physically fit seem to
experience dysmenorrhea less frequently.
Menopause is the final cessation of menstruation. There is little evidence to suggest that
exercise has any affect upon the age of onset for menopause. Aerobic type exercises may help to reduce
some of the risk factors associated with coronary heart disease, such
as high
blood pressure, elevated serum lipid levels, and obesity.
These problems can increase after
menopause. Studies have shown that
weight-bearing exercises alone can help to slow down the rate of bone
loss that
occurs after menopause.
One implication from current research is
that exercise can
be a factor in osteoporosis (a
condition of decreasing bone density as calcium is depleted). It appears that exercise helps to stimulate
the development of bone mass. Therefore,
young girls who exercise may develop stronger bones with greater stores
of
calcium and thus be less prone to osteoporosis as they grow older. In general, research findings have revealed
that young females who have exercised early in life have greater bone
densities
compared to more sedentary females. If
amenorrhea persists, there may be an increases risk for the development
of
osteoporosis. Although males can develop
osteoporosis, it is primarily a problem for females.
There appear to be no physical or
physiological reasons why
a female cannot exercise during any phase of the menstruation cycle. Each female should monitor her physical
condition during each phase, particularly as it relates to feelings
toward her
ability to exercise.
Exercise
may cause a negative reaction with the following
conditions.
1. Prior
menstruation problems
2. High
stress levels
3. Rapid,
weight loss and low body weight or low
body fat
4. Distance
and intensity of the exercise
5. Inadequate
fat and protein in the diet
6. Increased
body temperature during exercise
Exercise does not necessarily have to
cease because of
pregnancy. However, complications may
dictate no activity or limited activity.
Whether or not one should exercise during pregnancy and the type
of
exercise program to follow may be dependant upon the fitness level or
health
status at the start of a pregnancy.Ê
Walking is an excellent exercise for those who can and should
exercise
during pregnancy.
The
American College of Obstetricians and Gynecologists
recommends the following guidelines for exercise during pregnancy.
1. Do not exceed target heart rates and limits established in consultation with your physician.
2. Do not
exercise strenuously for more
than 15 minutes at a time.
3. Avoid
bouncing and jarring movements.
Stretch very gently.
4. Exercise
on a wooden floor or a tightly
carpeted surface to reduce shock and provide a sure footing.
5. After the
fourth month of pregnancy do not
exercise lying on your back for more than short periods of time.
6. If
you experience any unusual symptoms, stop exercising and consult your
physician.
(Two Articles)
Many of us
live in fear of mental decline in our older years, but now there may be
something you can do to help! What
happens to our minds is not just a matter of genetics or bad luck,
exercise---or
the lack thereof---also plays a key role, say the following two studies.
Abbott,
Robert; White, Lon; Ross, Webster; Masaki, Kamal; Curb, David; and
Petrovitch,
Helen. 'Walking and Dementia in Physically Capable Elderly Men', JAMA
2004; 292:1447-1453.
Researchers
followed over 2,2000 people aged 71-93 for seven years.
They found that those who walked less than
one-quarter mile a day had twice the risk of dementia as those who
walked at
least two miles per day.
Weuve,
Jennifer; Kang, Hae Hee; Manson, JoAnn; Breteler, Monique; Ware, James;
and
Grodstein, Francine. 'Physical Activity, Including Walking, and
Cognitive
Function in Older Women', JAMA 2004; 292:1454-1461.
Researchers tracked over
19,000 women for nine years and found those who
exercised most cut their risk of memory problems by 20 percent. Those who walked at least an hour and a half
per week also scored significantly higher on memory, attention, and
other tests
than women who walked less than 40 minutes per week.
Walking
is good for the body and it will also
be sharpening your mind.