 | Mike Kallenberger
is a fitness specialist at Health Strategies and Life Strategies Foundation. He has an Associates of Science degree from Butler County Community College and a Bachelors of Science degree in Physical Education with a minor in Health from Fort Hays State University. At Health Strategies, Mike is a Coordinator of Personal Training, and teaches or is responsible for Adaptive Physical Education, Sports Related Training, Weight Lifting, Dysrhythmia Interpretation, Pool Coordinator. Fitness Testing and Assessments. You may contact Mike at (316) 651-8012. |
Fitness
2002-11-01 15:46:00
Now that I’m older...
: Several years ago I worked out 6 days a week. I did running every other day and weights on the other days. I felt good but it was such a grind. Now it's 15 years later. I would like to get fit again, but I know I will get bored with it all. Any suggestions?
ANSWER: One thing to remember is that it has been a long time since you have had an active exercise routine. Thus, begin your new program by setting a start date. Once you have done that, to get you moving and to keep you motivated, consider working with a personal trainer weekly or monthly. Further, to prevent boredom, you may want to join a local health club that offers a variety of aerobic classes such as water aerobics, cycling, kick-boxing, and combination cardiovascular and strength training. Look for a facility that meets your needs and has a qualified staff who will work with you.But whether you begin your exercise program on your own or with a fitness expert, start off easy to help your muscles and body get reacquainted with movement again. Be sure you adequately warm-up. A good warm-up increases circulation, muscle temperature, and muscle, tendon, and ligament flexibility. It also reduces your risk of injury. Follow your warm-up with a stretching routine that increases your overall range of motion.After warming up and stretching, you can begin your cardiovascular exercise. For cardiovascular fitness follow the FIT formula. Frequency - Exercise for a minimum of 3 - 4 times per week to improve your cardiovascular system and to help reduce your body fat ratio. Intensity - Raise and maintain your pulse at your target Heart Rate Zone. The formula for your target Heart Rate Zone is 220 minus your age. For example, 220 - 50 years = 170. Then multiply 170 x .60 (60%) = 102 and x .80 (80%) = 136. These two answers give you the top and bottom end of your target Heart Rate Zone. Time - Exercise continuously for at least 20 to 60 minutes. Additionally, you may want to vary your cardio routine with a combination of aerobic exercise. For example, you could run on Monday and Wednesday and take a low impact aerobic class on Tuesday and Thursday. Next, following your cardiovascular routine, add in strength training three to four days a week, depending on your program. Conclude your workout with moderate stretching focused on the muscle groups that have been exercised. These are simply some basic recommendations that I hope can help you reach your fitness goal.
