Part 1 of a 3-part Series – Developing Your Fitness Program

Introduction

Fitness achieved through correct and consistent exercise activities is important at any age.  Exercise habits developed in high school and college can be beneficial throughout life.  It is never too late to begin a fitness program!

Whether the goal is to begin an exercise program or to maintain a program already adopted, you can profit from taking a few minutes to read the information outlined below.  In the pursuit of fitness, fact and fallacy often get confused and sometimes people are misinformed and end up exercising in an unhealthy manner.

The purpose of this article is to help clarify some of these misconceptions, provide general principles regarding exercise and to encourage you to make cardiovascular fitness a part of your life.

Cardiovascular endurance is one of the basic components of fitness.  The American College of Sports Medicine describes it as continuous activity that uses large muscle groups and is rhythmical and aerobic in nature (e.g. walking, running, cycling, group exercise, rowing, swimming).  Muscular conditioning and flexibility are additional components that are necessary to a well-rounded fitness program.

Consult a doctor for medical clearance if specific conditions exist (e.g. chest or heart pain, diagnosed heart trouble, dizziness, obesity, insulin-dependent diabetes), as well as to address any other questions you may have about your ability to begin exercising.

General Tips

To prepare your body for exercise, increase muscle temperature and heart rate by doing the activity of your choice at a slow, controlled pace for 5-10 minutes.  At that point, you can begin to increase the intensity of your activity or you can stop and stretch prior to the cardiovascular workout.

Progress to a moderate or high intensity for your exercise activity.  Ideally, you want to work out “somewhat hard” to “hard” for 20-60 minutes.  For increased fitness capacity vary your intensity doing intervals of different speeds.

Reduce the pace of the activity before stopping.  A 5-10 minute cool-down period allows the heart rate and blood flow to decrease gradually.

Upon completion of your activity, stretch the muscles to assist in their recovery, to help increase flexibility and to avoid potential injury.

Drink plenty of water before, during and after your workout.

Cycling

Ride a bike that fits to your body size.  Your legs, arms and torso lengths should be used to determine correct size.  A bicycle shop salesperson can assist with the measurements.  Keep equipment in good working condition through regular maintenance.

Warm-up with 55-60 rpm (revolutions per minute) and progress to 70-80 rpm for the training segment.  If you do not have an rpm counter, estimate that one complete turn of the pedal per second equals 60 rpm.

Wear a safety-approved helmet; follow traffic rules established for all vehicles and wear brightly-colored clothing so others can see you better.

To protect against wind, dust and sunlight, it is helpful to use sports eyewear.

Group Fitness Classes

Choose a shoe specially designed for aerobics or cross-training.  Features to look for are comfort, stability, flexibility, arch support and a cushioned sole. 

Select a class based upon how it relates to your level of fitness, personal preference and ability.  Classes might be designated by intensity and/or style of movement.  Terminology varies at different facilities so be sure to ask plenty of questions to pick the most appropriate class for your interest and ability.

It is import to find an instructor who is knowledgeable in class design and promotes safe and effective exercise.  Ask about the instructor’s certification and experience.

Running

Choose a shoe designed for running or cross-training.  Features to consider are comfort, stability, arch support, cushioned soles and heel support.

Beginners should alternate running and walking during the first few weeks.  Time, rather than distance, should be the goal.  Initially, strive for at least 15 minutes of continuous walking/running at least three days per week with a day of recovery in between workouts.

Increase speed or distance in slight increments.  Do not try to increase both speed and distance simultaneously.

Maintain a relaxed form.  Avoid hunches shoulders and/or tightly clenched fists. 

Your upper body should lean forward slightly when running.  On a downhill run, you should be more upright.

Placement of the foot on the ground is almost flat-footed with the movement rolling through the ball of the foot as it pushes off of the ground.

Swimming

Proper technique and breathing are important to get the most benefit from a swimming program.  A few basic lessons with an aquatics professional can help improve your technique.

Begin by swimming 50-100 yards/meters with a one-minute rest period.  Increase the distance or number of laps but maintain the same rest period.

To increase endurance, decrease the rest period and swim longer distances.  Do not simply swim harder.

To increase speed, include sprint work in the training program.  The length of the rest period should range from half the sprint time to twice the time swam based on ability and preference.

Breathing should be relaxed and rhythmic, inhaling through the mouth and exhaling through the nose and mouth.

Always follow pool and beach safety requirements.  Never swim alone.  Know your limits.

Victoria Yannie is a certified Personal Trainer and Fitness Instructor with a passion for helping individuals in their pursuit of fitness and well-being.  She has worked at a number of Big 10 and Ivy League universities along with a variety of fitness clubs and community centers.  For more information, visit www.spiritfitsolutions.com or email, vicki@spiritfitsolutions.com.

spirit ~ the vital principle in humans

Powered by CityMax.com