How to Get Fit and Stay Fit

Other than a healthy diet and proper rest there are three facets to an individual fitness program. They are the following:

Aerobic conditioning – to train the heart and other muscles to use oxygen more efficiently.

Strength training – to build muscle strength and endurance.

Stretch training – to promote flexibility.

Difficulty: Moderately Easy

Instructions

1. Why should you do aerobic conditioning? It will help you in the following ways:
   potentially increase life expectancy, improve the overall quality of life, reduce fatigue, possibly improve the immune system, improve muscle tone and endurance, promote relaxation and sleep, reduce high blood pressure, increase bone density and more. Aerobic conditioning can be accomplished through activities such as walking, running, cycling, swimming, spinning and many more. Always consult your doctor before beginning such a program.

2. How hard should you exercise? I like the “talk test.” That is, talk while you exercise. Speed up if talking is too easy. Slow down if talking is too difficult: you are gasping for air. Correct intensity: talking comes in short bursts; breathing is deep but comfortable. You can also consult heart rate tables which are based on your present condition and age.

3. How frequently should you exercise? To get started I recommend 2 times a week for 30 minutes each. The next level should be 3 or 4 times a week for 45 minutes each. Subsequent levels require no more time but increased intensity, such as elevating the incline on a treadmill or elliptical machine.

4. Why do strength training? If aerobic conditioning can increase longevity, strength training will increase your quality of life. Injuries from such mundane tasks as lifting your groceries or children can be eliminated. Just like aerobic training you should start with lighter resistance and gradually increase the workload. The goal should be 3 or 4 times a week with 3 sets of 10 or twelve repetitions using 10 or 12 exercises to involve all the major muscle groups. Obviously, those who wish to bulk up would use a different regimen. There are many types of machines you can use for strength training such as free weights, home gyms, and stability balls. My favorite is the functional trainer. It is a home gym that engages the core muscles (back, abdomen) in all the exercises, even the arms and legs.

5. Why do stretching exercises? Stretching should be done before and after aerobic and strength training. This will increase flexibility and prevent cramping and muscle injury. There are many books and charts which illustrate proper stretching. Remember to hold each stretch for 15 seconds and repeat.

Tips & Warnings

• Many people begin an exercise regimen only to give up shortly thereafter. Following are my thoughts on maintaining the commitment to exercise: 1) If you can sustain your commitment of 3 to 4 sessions per week for 2 months (no exceptions) you will begin to enjoy the benefits of your workout and look forward to the next. You may even feel like you are sinning if you miss one. You are on your way. 2) If you wish to lose weight you must burn more calories than you ingest. It sounds simple but requires focus.

[acole]

on 6/13/2008 Excellent article. Lots of good info. Thanks!