A complete fitness regimen has to include components of aerobic exercise, muscular strength conditioning, and flexibility exercises. Aerobic exercise benefits your cardiovascular system and is an important part of weight management and weight loss. Muscular conditioning improves strength and posture, reduces the risk of lower back injury, and is an equally important component of a weight management program. Flexibility is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness after workouts and other activities.
Aerobic exercise can be as simple as walking
Walking is one example of a weight-bearing aerobic exercise. So are jogging, rope skipping and dance. Aerobic exercise is essentially any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. There are also non-weight-bearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing.
Keep the pace comfortable.
A very important aspect of your exercise program is the intensity. You should exercise at a comfortable pace, where you are exerting effort, but not completely out of breath or in major discomfort. You can measure your exercise heart rate to check the intensity of your exercising, or you can take the 'talk test.'
To measure your heart rate, take your pulse as soon as you stop exercising. Count your heartbeat for 10 seconds, and multiply that number by six to convert it to a one-minute heart rate. If you keep your exercise heart rate within a range of 55% to 80% of your estimated maximum heart rate (your age in years subtracted from 220), you're doing well and exercising at a steady rate.
The talk test is easier to accomplish. Just exercise at a pace that allows you to carry a conversation while you're exercising. If you are unable to easily carry a conversation doing aerobic exercise, you're probably working too hard, or at too intense of a pace.
Four to five days of aerobic activity every week is optimal for general health and weight maintenance. If you're trying to lose weight, aim for five or more days a week, being sure you take off at least one day a week to properly rest your body.
Work up to 20 or more minutes per session for general health maintenance. For weight loss, gradually work up to 45 minutes or longer at low to moderate intensities in a low- or no-impact activities, like swimming or using the elliptical machine.
Strength conditioning gives you choices
You can always pick between calisthenics, free weights or machines. Just be sure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.
Start with a weight that is comfortable to handle and keep it up for eight repetitions. Gradually add more repetitions until you can complete 12 repetitions. For greater strength conditioning, add more weight and/or more repetitions, in sets of eight to 15, when the exercise becomes easier.
Perform strength training moves two and four times per week, as necessary. Just like with aerobic exercise, be sure you take off at least one day per week to rest your body properly.
Stretch for flexibility
Proper stretching involves holding a mild stretch of 10 to 30 seconds while you breathe normally. Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all the major muscle groups. Flexibility can help improve posture, strength, and injury prevention, as well as hastening weight loss through improved muscle growth and tone.
One last thing to remember
Always check with your doctor before beginning any exercise program, especially if you're over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease. If you need an evaluation or consultation in Charlotte, don't hesitate to contact Carolina Family Healthcare and Dr. Dino Kanelos - you can visit him on the web at www.carolinafamilyhealthcare.com.
About the Author: Bobby DeMuro is the Executive Director of NoFizz Charlotte, a non-profit organization dedicated to promoting healthy hydration throughout the Carolinas through community education events and student outreach programs. He resides in Charlotte with his dog, Dakota. For more information on NoFizz Charlotte, visit www.nofizzclt.org.
