Starting an exercise programme » The birth of a healthier lifestyle.
If you have just started exercising or are considering putting an exercise program together it's more than likely you will have 1001 questions in your mind. The problem is due to the diversity of exercise, with so many choices, so many different goals and aspirations it can all become complicated and you feel unsure that you’re doing the right things! Many people will be asking, what's the best activity to participate in? How do I get the most out of exercising? How long should I exercise?
But don’t be put off, because of the wide choices available, there is something for everyone and exercising can be simple, fun and enjoyable. Often, the hardest part of getting into shape is taking the first step, and by reading this you’re doing just that. Here are some simple steps to help you begin your journey
Exercise? Think F.I.T.T.
To make improvements in your physical fitness you need to work your body harder than usual. By working harder than normal you are strategically stressing the body and this is known as the overload principle. As your body becomes more conditioned and fitter, you need to increase the stress by upping the frequency, intensity, or time of your workouts in order to continue improving your fitness level.
Frequency: How often you exercise. If you’re just starting out, aim to start with 2-3 sessions per week.
Intensity: How hard you exercise. For example, the speed you walk or run, the amount of weight you lift, or your heart rate as you exercise.
Time: How long you perform an activity, "time" can also refer to the number of sets or repetitions you perform in weight training.
Type: The choice of exercise. Treadmill walking, Road running, fixed weight machines or free weights.
What Exercise
There are 3 broad areas of exercise – Aerobic exercise, resistance exercise and stretching exercise. Each different type of exercise will deliver different results, so the question is; what are your aims? Then pick a blend to meet those aims.
Aerobic Exercise
Aerobic exercise increases the health and function of your heart, lungs, and circulatory system. For maximum effectiveness, aerobic exercise needs to be rhythmic, continuous and involve the large muscle groups so that your heart and circulatory system is stressed to get oxygen, energy and carbon dioxide to and from your muscles.
Walking, jogging, cycling, aerobic dance, and stair climbing are examples of activities that use large muscle groups. Activities combining upper and lower body movements such as cross-country skiing, rowing, and swimming can lead to even higher levels of aerobic capacity. Aerobic exercise requires a lot of energy and as such this form of exercise is ideal for losing weight as it uses up carbohydrate and fat stores.
Resistance & Strength Training
Strength training is the process of exercising with progressively heavier resistance to build, tone or retain muscle. Unless you perform regular strength exercise, you will lose up to one-half pound of muscle every year of life after age 25. Muscle is a very active tissue with high energy requirements, even when you are asleep, your muscles are responsible for over 25% of your calorie use. An increase in muscle tissue causes a corresponding increase in the number of calories your body will burn, even at rest. This exercise requires an increased amount of energy to be performed however the level is not as much as that for aerobic training.
Stretching and Flexibility
Flexibility is a critical element of an exercise program but it is often overlooked. Stretching is important for a number of reasons; increases physical performance, decreases risk of injury, increases blood supply and nutrients to the joints, increases neuromuscular coordination, reduces soreness, improves balance, decreases risk of low back pain, and reduces stress in muscles.
The Type of Exercise.
The best exercise is an activity that you enjoy enough to really pursue enthusiastically, if you choose something you don’t like or you are not 100% sure about, the chances are you will give up very quickly. Experiment with different forms of activity (cross training). Trying new activities will keep enthusiasm high.
The choices for exercising are great. Gyms and fitness facilities provide a fantastic opportunity to reach your fitness goals. Gyms will have staff on hand to help you towards your fitness goals through a variety of exercises including, swimming, cycling, walking and strength exercises. In addition to this you could always try an exercise class and with a wide choice catering for a range of needs there is something for everyone.
Alternatively why not exercise at home or outdoors or do them all. It’s simple to go for a walk or jogg, plan a football or netball group with friends, get cycling with the kids or take a weekend hike. You don’t have to be an athlete to exercise, remember the fundamental principal – Overload, work the body harder than normal.
Your Exercise Prescription
To achieve cardiovascular benefits, the American College of Sports Medicine (ACSM) recommends exercising 3-5 times per week (frequency) with a training heart rate of 60-85 percent of your maximum (intensity) for 20-60 minutes (time).
Training heart rate can be sometimes monitored on gym equipment. To workout your Maximum heart-rate take your age away from 220 and then take the percentages from these. For example a 20 year olds maximum heart rate will be 220 – 20 = 200bpm (Beats per Minute). 60% = 120bpm and 85% = 170bpm. If you don’t have access to a heart rate monitor you should bear in mind the following; when exercising, your breathing rate should increase and you should feel warmer if this is not the case you need to increase the intensity, you should be able to still hold a conversation – if you can’t your working too hard!
To attain general muscular fitness benefits, the ACSM recommends weight training minimum two days per week (frequency), performing one to three sets of 10 repetitions (time) of eight to ten different exercises (To cover your whole body) at approximately 70-85 percent of your one repetition maximum (intensity). This intensity can also be measured by ensuring when you perform your set that the weight is adjusted so you can feel a burn in the muscle for the last few repetitions. Whilst doing your set of 10, if feel you could actually do more, say 15 reps then the weight is too low, if you can only do 7 the weight is too high! Adjust the weight so you can just do 10.
If you're just beginning an exercise program, start in the low range of the above recommendations. For example, participate in a cardiovascular activity (walking, aerobics, cycling, etc.) for 20 minutes, three times a week and add strength training exercises to your workout, twice a week. Schedule your strength training workouts with 48 hours rest in between to allow your muscles to recuperate and repair after each workout.
Progression - Start slowly and gradually build
Unfamiliarity with movements and equipment can prove frustrating enough that you may consider throwing in the towel. Take heart, it's normal to feel awkward in the beginning, especially if you have undertaken an activity that you aren't familiar with. Some fitness equipment can be complicated at the start but with a little perseverance it won’t take long for your skill and knowledge to improve. Remember everyone, even fitness instructors were once beginners!
If you attempt "too much, too soon" it will lead to soreness, fatigue and/or injuries. Work at your own level; start out slow, and gradually increase duration and level of difficulty as your body progresses. It will be normal to feel a little sore but if you can’t walk you have done too much! Getting fit is not an overnight proposition, it's a lifestyle commitment. Don't expect immediate dramatic changes in your body shape or weight loss. Although changes are happening internally, most external benefits won't become visible for the first four to six weeks. Stay focused on your lifestyle choice; enjoy the internal benefits you're experiencing such as increased energy, less stress and anxiety, higher self-esteem, better sleep and an increased feeling of well-being.
Motivation and Dedication
Only one-third of those who begin an exercise program are still exercising by the end of their first year. The good news is that with some strategising and planning, you can beat the dropout odds and make a successful transition to a healthier lifestyle that incorporates exercise. Use these tips to stay motivated and keep dedicated;
Find a fitness buddy: Studies show that exercise adherence is generally greater if the family or a friend is included in the commitment to exercise. Find a walking partner, play badminton with your friends, or go hiking with the kids.
Schedule Your Workouts: Exercise must be a priority in order to establish it as a lifestyle practice. Make time for your workouts and schedule them on your daily calendar or planner. Arrange times with your exercise buddy, and during those times when your motivation is low, you will still attend as you will be letting your friends down
Start an Exercise Log or Journal: An exercise log or journal is an excellent way to chart your progress and provide motivation. Nothing beats the feeling of success as you read through your accomplishments. Exercise logs can take on many forms; a calendar to record your workouts, a daily journal to record your feelings and goals, a computerized exercise log, or a log purchased at bookstore. The key is to select a log or journal that fits your needs and provides you the kind of information that is meaningful to you.
Set Goals: Work out some goals that you can attain and write them down. When you reach your goals your motivation will be greatly boosted. But ensure the following; Goals should be specific to what your doing; don’t set a goal for loosing 1 stone when your weight training! Ensure you can measure them so that you can reach them; don’t set a goal of; “loosing my weight on my cheeks!” Ensure your goals are Realistic and they can be Achieved; A bad example would be; “I need to loose 14 stone by next week!” and finally ensure your goals can develop, change and progress as you reach the old ones.
Forget The Scales: Ask yourself, "How often has stepping on the scale in the morning ruined my day?" If your answer is "often," consider whether or not you should give that little machine such power over you. The fact is that exercise should not revolve around a number on a scale. Exercise should be about making a commitment to your health and well-being, weight loss is a natural side effect of that commitment. In actual fact exercising in whatever form will create a whole host of complex weight changes – water storage in your body changes, muscle is 4 x denser than fat!!! So don’t be obsessed with your scales. You can weigh your self but limit it – a good idea is to tie it in with your exercise log and goal setting.
Get Your Kit On: Wear comfortable clothes appropriate for exercising, they will help you feel like working out. If you exercise at a gym put your exercise wear in a bag and set it beside the door the night before or put it in the car. You won’t forget it then and you will have no excuses to exercise.
Entertainment: If you exercise alone, consider using a Walkman to listen to your favourite music or books on tape to help keep you entertained during your workout. Many pieces of exercise equipment have racks that fit onto the console to hold reading material. If you exercise at home, turn on some music or bring the television within viewing range.
Evaluation: It's a good idea to test your fitness level when you start and re-evaluate yourself every couple of months. There are a variety of fitness tests that you can administer yourself alternatively see a fitness instructor and they can administer a testing program with you. Getting a body composition test is another great way to chart your progress and can be done every four to six months.
Exercise is a way of life: Think of exercise as something you do without question, like brushing your teeth or going to work. Taking the lifestyle perspective will help you make exercise a habit.
