 | John Pryor
is a Fitness Specialist with Health Strategies/Life Strategies Foundation. He is a graduate of Wichita State University with 19 years experience in the fitness industry. He has been a fitness advisor and specialist for sixteen years and has also completed training with the U.S. Army School of Fitness. From helping senior patients with stretching and flexibility to implementing programs for weight control and basic overall fitness, John strives to find that balance for each individual he works with. John may be contacted at Health Strategies, (316) 651-8015, or at the facility at 551 N Hillside, Wichita, KS 67214. |
Fitness
2001-12-01 14:18:00
Getting back into shape needs to be done right
Question: I have decided to get back in shape. I am 43 and have not exercised for several years. When I ask people about whether to do strength training or cardiovascular training, I get a variety of answers. What is the best exercise regimen for someone who is planning on spending 30 minutes to an hour a day, three days a week?
Answer: Getting Started First, I must applaud you in returning to a preventive medicine approach to your current lifestyle. In this area being proactive beats being reactive hands down! Getting back into the exercise swing will take one very important prerequisite, and that is first and foremost making an appointment with your family doctor and have a complete examination. Any one 40 years and older should see their physician yearly anyway. So, what better time than starting that exercise program.Making Choices for YouAfter you've received a clean bill of health let’s consider all of the kinds of ways there are to exercise. Do you like to be inside or outside? Do you like to be around people or be by yourself? These are just a few of the questions I ask people when I place them on an exercise program. A health club membership is a great way to exercise. Look for a variety of equipment, clean surroundings, and a friendly staff. Taking a class might work for you if you like ‘group’ activities and feed off that energy. Also if you like a ‘complete’ program with a group leader or instructor rolled into an hour consider a class environment. Maybe you enjoy working alone. Walking or biking around your neighborhood or even purchasing a video and then following it in front of your TV might work for you. There are so many ways to fill the exercise void. With so many avenues to consider I would like to give you four (4) basic ways I like to format a program with a client:1) Warm Up2) Cardiovascular exercise3) Muscular strength and conditioning4) Cool DownFollowing this format is very important. It’ like math, you start with one level then move up to the next; it builds upon itself.Warm UpThe warm up is used to do exactly what it says... ‘warm’ up the body. It increases temperature and circulation to the muscles, tendons and ligaments. This will help to reduce the risk of injury and soreness. The warm-up should include light stretching and slow movement before increasing into a fuller stride. It should take 5-10 minutes depending on the activity.Cardiovascular ExerciseNext, you're ready for the cardiovascular part of the format. Cardiovascular endurance should be the foundation of any fitness program. Developing cardiovascular health can help reduce your risk of cardiovascular disease, improve total cholesterol and triglyceride levels and help prevent and/or control diabetes and high blood pressure. Aerobic activity also allows you to make significant changes to your body fat levels. The best way to know how much aerobic exercise to do is follow the F.I.T. formula: * Frequency - three-five times per week* Intensity - raise and maintain your pulse at your target heart rate (THR)* Time - Exercise continuously for at least 20-60 minutes. This is aerobic exercise in a nutshell. Follow this and you can't go wrong. Now let me put some emphasis on the "I" intensity, and explain how to find your target heart rate (THR). It is a safe monitoring system for your heart to fall under during aerobic exercise. You will always go by age 20-30 years, 30-40 years, and so on. The formula says to take 220 minus your age to equal your maximum heart rate. Work between 65-85% of your maximum heart rate for 20-60 minutes. For example, you've walked for 30 minutes at a brisk pace around your neighborhood, after you have slowed down come to a stop and take a 10 second pulse check. You can do this at either your carotid (neck) or your radial artery (wrist). Count the number of beats for 10 seconds. For a 40-49 year old it should fall between 18-25 beats in the 10 second time. If it falls under 18 beats you haven't worked at a high enough intensity... if it is over 25 you need to pull back a bit. This would work out to the earlier formula if you multiply that 10 second time by six to get a full minute making the target heart rate 108-150 beats per minute.Muscular Strength and ConditioningMuscular strength and conditioning is next. I feel the need for cardiovascular exercise is very important, but the need for muscular strengthening is even more important as a person gets older. When a person does not exercise for a long period of time, he or she loses a great deal of muscle mass... particularly over the age of 40. This is why muscle strengthening is crucial. The best way to get a complete weight work out with a good level of instruction is by joining a health club. There you can exercise in confidence and safety.You can also purchase weight machines for your home or even purchase dumbbells that have adjustable weights to increase or decrease the resistance. The nice thing about a set like that is that usually in the box is a dumbbell work out the company has included. So if you don't know where to start you at least have a beginning place. On an even lower end there are weight resistance bands like vitabands or exertubes, they are very inexpensive and give you a tool you can put in your pocket. I usually start people beginning on their exercise regiment with 1-3 sets of 10-15 repetitions for three times a week. Cool DownLast but not least is the cool down. It's whole purpose is to bring the heart rate and blood pressure back to normal, lower the adrenaline levels in the blood and again reduce the risk of muscle soreness. Your cool down should last 5-10 minutes and can increase if time permits. This is just the reverse of a warm-up with relaxed stretching and controlled breathing as the focal point. A Final NoteThis information I've given you is basic for anyone starting an exercise program or getting back to a program after a long lay off. Specifics need to be determined on the best warm up and cool down stretches as well as the best cardiovascular and weight training exercises. Following this given format should allow you to do your entire program in 30 minutes to 1 hour, three days a week. Just seek expert knowledge, take your time, be persistent, and most important... have fun!
