So
you’re ready to exercise…
A traditional exercise prescription focuses on frequency,
intensity, time, and type of exercise.
Frequency: 3-5 times weekly. As a start, 3 times a
week is fine.
Intensity: Your target heart
rate (THR) is a percentage of your maximum predicted heart rate (MPR). If you are
new to exercise try to maintain your heart rate at 65% of your MPR for the duration of
your aerobic workout.
As your conditioning improves you can
gradually increase the duration and intensity of your workout. Only high level athletes
should approach 85% of your MPR! Keep your intensity at a level during which you could
maintain a conversation. If you are too breathless to speak…you are probably
overdoing it!
{Example: 55 years old; (220-55= MPR of 165)
x 65% (0.65) = target heart rate of 107 beats per minute}
Time: 30-60 minutes. It's OK to start out with just
5 to 10 minutes and gradually work up.
Type: aerobic-- the use of large muscle groups in a
continuous and rhythmic manner.
Examples of aerobic activities include: walking, jogging,
tennis, rowing, swimming, treadmill, stair-stepping, biking, dancing, fencing,
Cross-country skiing, glider, squash, bouncer (mini-trampoline), hockey, soccer,
basketball, aerobics, rollerblading.
Everything Counts…This
prescription does not include other valuable modes of exercise that many participants may
consider aerobic. These include weight training, martial arts, rodeo, rock climbing,
sailing, archery, fishing, golf, diving, bowling, equestrian, water skiing, riflery,
cricket and water polo. Such activities are at least good adjunct activities to the above
aerobic examples.
While this is a traditional exercise
prescription, the American College of Sports Medicine (ACSM) and the National Institute of
Health (NIH) Consensus Conference Task Force recommend simply that children and adults
should attempt to accumulate 30 minutes of moderate intensity exercise on most and
preferably all days of the week.
Several brief bouts of activity are
beneficial. Types of exercise that are classified as moderate include occupational
functions or activities of daily living as well as leisure time activities including home
repair and yard work. Persons already meeting this recommendation may gain further benefit
from more aerobic exercise.
The ACSM also recommends some form of resistance
training (i.e. Free weights, Nautilus®, Cybex®, Soloflex®) 2-3 times a week and
flexibility training (stretching) 2-3 times a week.
The 1996 U.S. Surgeon General Report on
Physical Activity and Health recommends moderate exercise to include such activities as
brisk walks or raking leaves for 30 minutes a day, running 1 1/2 miles a day in 20
minutes, swimming laps 20 minutes a day, or playing basketball 15-20 minutes a day.
Whatever your exercise plan may be, always
consider leading a more active lifestyle by walking up stairs instead of riding elevators,
walking short distances instead of driving, and pedaling a stationary bike while watching
television. A water aerobics type of exercise works very well for people with arthritis or
muscle problems (check with your local Arthritis Foundation, YMCA, and other
community-based organizations or colleges for water aerobics classes).
9 Tips to remember:
1. Start slowly and gradually increase over months.
Performing too much too quickly sets you up for injury. Forget that old saying; "no
pain…no gain"! Half of all people quit exercising in the first week alone simply
because they over did it and got too sore.
2. When starting your exercise...
- warm up for 5 minutes (i.e. slow walking or jogging,
calisthenics, exercycle, etc.),
- then stretch (a good lower body regimen would include the
calf and achilles, the hamstrings (back of the legs), the quadriceps (front of the legs),
and the hip and groin, holding each stretch for 15-30 seconds and repeating at least
once),
- perform the desired activity,
- "cool down" (slowly reduce your exercise) for 5-10
minutes. It is not safe to suddenly stop exercising, so always remember to include the
cool down.
- repeat the stretches. Frequently overlooked but it may be
more important to stretch after exercise.
3. Drink enough water throughout the day, and especially
during exercise, to maintain a flow of fairly clear urine (a good sign of adequate
hydration). If you sweat profusely during exercise it is reasonable to consume equal
amounts of water and a sport's drink at those times.
4. Set short and long range goals and reward
yourself. Have fun! If it's not fun, you won't stick with it.
5. Alternate different exercise routines.
"Cross-training" helps you avoid ruts, maintains your desire to continue
exercising over the years, and allows your body to burn the maximum calories during your
exercise.
6. Exercise safely (i.e. exercise in daylight as much as
possible and consider reflective vests, pepper spray, telling others your route, etc.)
7. For the first couple of weeks of a new exercise program,
you may feel more tired or sore. This shall soon pass and your energy level and sleep
quality will improve to an even higher level than before.
8. If you make it convenient, you will tend to stick with
it longer. Many people have fewer distractions in the AM.
9. Just Do It! You may have some pretty creative
"excuses" for not exercising, but I'll bet 90% of these obstacles can be
overcome by some equally creative applications of will power and problem solving.
Challenge yourself.
