Choosing the Right Exercise Program
Selecting the right exercise program can seem like a complicated task, but don’t let that discourage you. Spend some time considering factors such as your interests, fitness goals, and physical limitations. You’re more likely to stick to an exercise program that meets your needs in the long run. This article gives you an overview of what to consider and where to go to find out more information.
WHERE DO I BEGIN?
Before beginning any exercise program, discuss your plans with your physician, especially if you haven’t exercised in a long time, are over the age of 40, are overweight or have a medical condition. A thorough physical examination helps ensure that you don’t have risk factors for heart disease or any other health problems. People who suffer diabetes, high blood pressure, heart problems, seizures, or asthma can still gain the health benefits of exercise if they carefully monitor their condition and follow the recommendations of their doctor or health care provider. Your doctor can give you advice about a program that meets your health needs and fitness goals.
After you’ve gotten medical clearance from your doctor, it’s also important to get sound advice from a fitness professional who can prescribe a safe, effective exercise program. You can find qualified exercise specialists at health clubs, YMCAs and universities. Also, you may want to read books about exercise instruction for further guidance. Check that the information is current as new exercises continually replace ones from several years ago that are unsafe or less effective.
WHICH EXERCISE PROGRAM IS BEST FOR ME?
You are the best judge of what the right exercise program for you is. The best choice will depend on your goals. What are you interested in?
1. Skill development?
2. Cardiovascular and respiratory conditioning?
3. Improved body image through muscle tone and strength development?
4. To be outdoors or socialize through some leisure activity?
5. General improvement in health?
6. To lose or maintain weight?
7. To have greater energy and less tension?
8. To dissipate aggression by joining a competitive sport?
Some exercises are better suited for a particular goal than others. If you wish to lose weight or strengthen your heart, you’ll want to choose an aerobic exercise, which is an activity that is sustained by oxygen. Examples of aerobic activities are jumping rope, stationary cycling, running, jogging, water aerobics, swimming, and biking. A weight-training program also can help you lose weight since increased muscle mass raises metabolism and burns additional calories.
If your goal is to enhance your flexibility, balance, and posture, you’ll want to include stretches in your program. To get general health benefits, such as lowered risk of heart disease and cancer, low to moderate intensity exercise on most or all days of the week is sufficient. These can include simple activities like gardening, housework, or walking the dog. The exercises can be done in three 10-minute sessions throughout the day or all at once.
CONSIDER YOUR PHYSICAL LIMITATIONS
To pick an exercise that safe and effective, you also need to consider your physical limitations. Here are some considerations:
· age
· general level of fitness
· past exercise activities
· limitations due to medical conditions
· limitations of strength
· your physical structure
· injuries
If you’re suffering from back injuries or arthritis, swimming and walking might be safer than jogging. If you have not exercised in a long time, jogging an 8-minute mile can strain your heart. Weight lifting, arm wrestling, water skiing, and push-ups that involve tight contraction of the muscles, and stop-and-go movements can be harmful if you have heart disease. Consult with your doctor as well as a fitness expert for guidance to plan a safe exercise program that will help you attain your fitness goals.
CHOOSE ACTIVITIES YOU TRULY ENJOY
Choosing an activity you consider fun will improve the chances that you’ll stick to it. The activity might be something you did when you were younger or a game or sport you have always wanted to do. Perhaps the fun part is socializing with your friends. Look for local parks and other scenic places to exercise. Find out about classes and programs at your local YMCAs, fitness centers, community centers and church. Also, consider the types of activities that motivate you. Do you prefer to participate in classes where an instructor leads the activity? Do you like playing a team sport? Or do you prefer to exercise alone or with a partner?
PICK A CONVENIENT LOCATION
Is there a gym, swimming pool, park or fitness center near your home or work? Or do you own your home exercise equipment? When planning your exercise program, know where you can conveniently and safely perform your exercises. A convenient location makes it easier for you to stick to your program.
HOW HARD AND OFTEN SHOULD I EXERCISE?
Consistency is the most important factor to getting the maximum health benefits from your exercise program. Working out sporadically is not only ineffective, but can cause muscle injuries and strain on your heart.
To get general health benefits, such as a lowered risk of heart disease, diabetes and cancer, it is sufficient to exercise at a low to moderate intensity. The Center for Disease Control and Prevention recommends 30 minutes or more of moderate physical activity on most days of the week. Moderate physical activities may be as simple as pleasure walking, climbing stairs, gardening, housework, dancing, home exercise or walking the dog. You can do the exercises all at once or in three 10-minute sessions and get the same benefits.
Gentle, static (no bounce) stretches can be done on most days or everyday. To avoid muscle injury, warm up before you do the stretches. Weight training shouldn’t be done more than three times a week. Allow two days between your weight training workouts to give your muscles adequate time for recovery and to prevent soreness and injury.
To improve the fitness of your heart and lungs, you’ll want to do aerobic exercises such as brisk walking, jogging, lap swimming, roller skating, jumping rope, aerobics and cycling. The American Heart Association recommends 30 to 60 minutes of moderate aerobic exercise three to four times a week.
More is not always better. Doing aerobic exercises longer than 60 minutes a session and for more than 200 minutes per week generally is not recommended as the benefits diminish with increasing risks of injuries to your body. Always take two days off a week to allow your body to make necessary repairs to injuries to muscles, tendons and ligaments.
No matter which level of intensity and the kind of activity you choose, start slowly. You may want to consider spending a few weeks on low-intensity activities to tone up your body and get it ready for the more strenuous activities in your program. Begin with low-impact workouts such as swimming, cycling, and walking. Increase your workout by 1-minute increments.