Back to Determining an Exercise Program To increase your overall fitness level, you will be focusing on three different areas:
cardiovascular training, strength training and flexibility training. This paper briefly
describes each training area and lists a suggested number of times per week/activity
duration based upon your current level of fitness (or your current activity level). If you
have never exercised before or if you are changing your current exercise program, make
sure you consult your physician prior to beginning a new exercise routine.
Cardiovascular training requires some type of aerobic activity. Aerobic exercise can
include:
Aerobic classes
Jogging
Swimming
Bicycling
Fast walking
In-Line Skating
Cross Country Skiing
Etc...
With aerobic exercise, the goal is to get your heartrate into the target zone (50-85% of your maximum) and sustain that pace for an extended period of time.
In addition to burning calories and aiding in weight reduction, aerobic exercise has
many other benefits including:
The length of the exercise and the intensity level you choose depend upon your own
level of fitness and what your goals are.
Most experts in the field recommend beginning with 3 times per week, 20-30 minutes per
session. If you cannot work for 20 minutes to begin with that's OK just keep at it until
you reach the 20 minute mark. (In order for your heart to benefit, you should try to
exercise aerobically for a minimum of 20 minutes.) The key is to begin slowly and
gradually work up to more exercise. People who jump right into exercising 5 or 6 times a
week will burnout and probably injure themselves in the process.
Try to increase the length of your workouts to 30 minutes and try to exercise 4 times a
week (rather than 3). If you've been doing 20 minutes of exercise, try increasing the
duration in small increments (i.e. 22 minutes, then 24 minutes etc... rather than
increasing the duration by the full 10 minutes - this will make the transition easier).
To increase your level of cardiovascular fitness, try to exercise for 30 minutes 4-5
times per week. (If you are currently at 3 times per week, increase to 4. If you are at 4
times per week, increase to 5). To avoid overuse injuries (such as tendonitis, shin
splints etc...) you should cross train (one day try walking, the next day ride a bike, the
following day participate in an aerobics class etc...).
Muscular strength is defined as the maximum force that can be exerted by a muscle or
muscle group. This is the type of strength Olympic weight lifters display when they lift
during competition.
Muscular endurance is the capacity of a muscle to repeatedly exert force or to maintain
a fixed contraction for a period of time. Anytime you are lifting the same item over and
over again, you are displaying muscular endurance.
Muscle tone refers to the firmness of your muscles. Both endurance and strength
exercises will improve muscle tone.
There are many different methods available to improve muscular strength, endurance and
tone. Below is a list of muscle strengthening methods, choose whatever fits your needs and
lifestyle the best.
Weight machines
Free weights/Hand weights
Tubing/Bands
Calisthenics (such as push-ups,tricep dips, abdominal crunches, etc...)
Once you've got your method of training determined, you should then determine your
current fitness level. The fitness level you choose will determine the frequency of the
training (number of times per week), as well as the recommended number of repetitions and
sets. In general, people who want to build muscle will want to strive for fitness level 3.
While those who want to firm up/tone should stick with fitness levels 1 or 2.
A few things to note prior to beginning a new program include:
1) Determining the correct resistance level: In general, use enough
resistance to fatigue your muscles when you have completed the appropriate number of
repetitions within a set. If you cannot complete all the repetitions within a set,
decrease the amount of resistance. NEVER sacrifice form to get the last repetition in - if
you do this, you will get injured at some point in time. Always make sure the last
repetition is as pretty as the first.
2) Always make sure you are using the proper form!. I can't tell you how
many people lift weights without having their backs properly supported. If you are lifting
weights and feel stress on your back, knees etc... chances are you are not using the
correct form. If you are in a health club ask for help. If you are at home, purchase a
book or video that explains the correct form to use - nothing is worth hurting your back
or joints!
3) Always consult a physician prior to beginning or changing an exercise program.
Now that I've given you some friendly advice, find your current level of fitness from
the 3 levels listed below.
Individuals at Fitness Level 1 have not regularly participated in a strength training
program and should begin slowly.
If you are not familiar with resistance work and have purchased hand weights, tubing,
bands etc... purchase a video that shows the proper technique and form to use - NEVER try
an exercise without knowing the correct way to perform it. Form is critical.
Most experts in the field recommend beginning with 2 times per week, 20-30 minutes per
session. You should try to work all the major muscle groups of the body and rest at least
24 hours between training sessions (this will give your muscles a chance to recover). Try
to complete 1 set of 15-20 repetitions.
Most experts in the field recommend working 3 times a week for 20-30 minutes a session.
Try to complete 1-2 sets of 12-15 repetitions.
If you can fit all the major muscle groups in, that's great. If you can't, try alternating
upper body/trunk one day and lower body the next. Never work the same muscle group two
days in a row because the muscles need at least 24 hours to recover.
Most experts in the field recommend working 4 times a week for 20-30 minutes a session.
Try to complete 2-3 sets of 8-12 repetitions.
Remember, this is just a guideline. If your focus is on endurance and toning, rather than
increasing your muscular strength, you may want to use less weight with more repetitions
than 8-12. If your focus is on strength, more weight and fewer repetitions makes sense.
MAKE sure that you can complete at least 8 reps - if you can't you are using too much
weight. If you are doing 3 sets, you may not be able to fit all the major muscle groups
into 1 workout. Try alternating upper body/trunk one day and lower body the next. Never
work the same muscle group two days in a row because the muscles need at least 24 hours to
recover.
Flexibility is defined as the range of motion (ROM) around a joint. Within each joint
there is an optimum ROM necessary for peak performance. Factors that affect flexibility
include:
1. Age - As we age, our joints loose some of their flexibility.
2. Inactivity -Causes joints to loose their flexibility because connective tissue
shortens.
3. Gender - Women tend to be more flexible than men. (Many experts believe that women are
genetically designed with a greater range of flexibility for childbearing purposes.)
4. Body Type and Strength Training - Flexibility is specific to each individual because
everyone has a different muscle structure, joint structure and genetic composition.
The good news is that with training (stretching), your degree of flexibility can be
increased. Other benefits of stretching include:
There are many different methods of stretching. Most experts recommend using the Static
Stretching method. To use this method, you slowly position yourself in the stretch until
you feel tension in the muscle (not pain). Once you're in the position, you should hold
the stretch for 10 to 30 seconds without bouncing. Bouncing (Ballistic Stretching)
actually causes the muscle to contract - this is called the Stretch Reflex. The
possibility for injury and muscle soreness are increased by using this type of stretching
technique.
The amount of time you spend stretching depends upon your current level of fitness. IF
YOU HAVE A MEDICAL CONDITION (such as a herniated disc, torn muscle, sprained ankle
etc...) CHECK WITH YOUR DOCTOR PRIOR TO BEGINNING A FLEXIBILITY PROGRAM. There are
stretching exercises that you should not do.
To increase your level of flexibility, try to stretch 3 times a week for 20-30 minutes.
(20 - 30 minutes may sound like a lot of time to spend stretching; however, if you
incorporate it into a workout routine where you stretch 10-15 minutes before weight
training/cardiovascular work and 10-15 minutes after, it is a reasonable time frame to
work with.) Stretching should always be preceded by a 5-10 minutes warm-up period where
you are moving in a rhythmic fashion using all your major muscle groups. (This sends blood
to the muscles and readies them for activity.) Remember to use the Static Stretch method
and try to hold each stretch for at least 10-30 seconds.
To increase your level of flexibility, try to stretch 4 times a week for 20-45 minutes.
(20 - 45 minutes may sound like a lot of time to spend stretching; however, if you
incorporate it into a workout routine where you stretch 10-15 minutes before weight
training/cardiovascular work and 15-20 minutes after, it is a reasonable time frame to
work with.) Stretching should always be preceded by a 5-10 minutes warm-up period where
you are moving in a rhythmic fashion using all your major muscle groups. (This sends blood
to the muscles and readies them for activity.) Remember to use the Static stretch method
(no bouncing) and try to hold the stretches for at least 10-30 seconds. Many people like
to do yoga first thing in the morning - yoga is considered a flexibility exercise, so if
you like yoga, buy a tape or take a class (20-45 minutes will go by quickly when you're in
a structured routine).
To increase your level of flexibility, try to stretch 5 times a week for 20-60 minutes.
Stretching should always be preceded by a 5-10 minute warm-up period where you are moving
in a rhythmic fashion using all your major muscle groups. (This sends blood to the muscles
and redoes them for activity.) Remember to use the Static stretch method (no bouncing) and
try to hold the stretches for at least 10-30 seconds. Many people like to do yoga first
thing in the morning - yoga is considered a flexibility exercise, so if you like yoga, buy
a tape or take a class (20-60 minutes will go by quickly when you're in a structured
routine).
No matter what your fitness level is or what your goals are, you will look and feel
better when you regularly participate in an exercise program. To be successful, you must
incorporate it into your lifestyle (just like eating and sleeping).
Back to Determining an Exercise Program