The White Falcon


The White Falcon - 21.02.1986, Blaðsíða 11

The White Falcon - 21.02.1986, Blaðsíða 11
Make your fitness program liveable and more fun By Dr. Capt. Richard C. Baither USAF Medical Center Andrews AFB, Md. If 100 people, of their own choice, were to start an exercise program today, within six to twelve months between 40 percent and 50 percent would stop. A 1978 study on the fitness of Americans found 41 percent of the population is nonactive and only 16 percent exercise at rates considered sufficient to maintain fitness. Recent studies also indicate that as a nation we have improved during the past seven years. Walkers and joggers are growing in number. Some people have suggested that 18 percent of people will exercise no matter what you say or do to them and another 18 percent will not. This is for the other 64 percent who will exercise with encouragement and help. There are a few factors that have been found to predict non-adherence. Personal characteristics include: low self-motivation, smoking, obesity, non-active leisure-time activities and, strangely, a poor credit rating. In addition, the programs estblished are found to be inconvenient and too intense. These are some reasons people have used for stopping exercise. • no time • other priorities • bad weather • reached weight-loss goal • bored with exercise • injuries and illness • no one to exercise with • no facilities • too expensive • too difficult • embarrassed • moved • vacation • change in routine With accurate information, good problem solving, flexible and careful planning and realistic goal setting, a liveable exercise program can be achieved. Most people exercise forone of three reasons: to feel better, to look better or to lose weight. What is important is that the reasons are yours. You must decide for yourself that you want to exercise and commit yourself to achieve your goal. It can be done by including both short- and long-range objectives in a fitness plan. Experts usually suggest that a fitness program be designed to promote flexibility, mucular strength and endurance, cardiovascular endurance and a lean body composition. Now to design a progam. If there is a medical condition that could be affected by exercise, or a significant problem is suspected, the first stop would be to check a with a doctor to see what types of exercise would be best and at what intensity. Most will be able to find some appropriate form of exercise. When designing a program, there are three general guidleines: Don’t overload, check progression and be specific. People tend to overload themselves with exercise in duration, frequency and intensity. If standards are set too high, the program will only be made unliveable. For example, in terms of cardivascular fitness, all one needs is 20 - 30 minutes of aerobic exercise at 60 percent of the maximum heart rate three to five times a week. Most people can achieve this just by walking. Most athletic injuries happen when you push yourself beyond your fitness level. In order to avoid injury and make the program livable, increase the exercise goals gradually. Finally, different types of exercise tend to be fairly specific in their effects. For example, one exercise may not fulfill all the fitness goals of a plan. Just because you can run five miles won’t guarantee that you’ll last five minutes in an aerobic dance class. An exercise program should include three basic and necessary phases. First, a 10- to 15- minute warm-up period for stretching your muscles. This prepares your muscles for exercise, helps prevent injury and can be used for flexibility. Next, 20 minutes to an hour should be aerobic exercise — using heart, lungs and large muscles, at 60 percent of your maximum heart rate. Finally a 10- to 15- minute cool-down. This doesn’t mean stop, just slow down and stretch. The payoff of the cool-down period will be the next exercise time. Here are a few tips that may help keep your exercise program alive. • Set a specific time that fits your schedule and body. Please see FITNESS on pg. 12 1 1 February 21, 1986 The White Falcon

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The White Falcon

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