How much aerobic exercise do you need to do to gain the benefits?
There are two physical activity guidelines in the Unites States. The first, the Surgeon General's Report on Physical Activity and Health, is a lifestyle recommendation. That is, you can modify it to fit into your daily routine and activities of daily living. The recommendation is that all adults should accumulate 30 minutes of moderate-intensity activity on most, if not all days of the week. The key words are "accumulate" and "moderate-intensity." Accumulate means that you can do 10-15 minutes at a time and repeat that a couple of times throughout the day; for example, 10 minutes in the morning, 10 minutes at lunch, and 10 minutes around dinner.
Moderate intensity is equivalent to feeling "warm and slightly out of breath" when you do it.
The second recommendation is from the American College of Sports Medicine. The ACSM recommends 20-60 minutes of continuous aerobic activity (biking, walking, jogging, dancing, swimming, etc.), three to five times a week, at 60%-90% of maximum heart rate, and two to three days of resistance training. This is a more formal, "workout" recommendation, although you can also accumulate the more intense workout in bouts of 10-15 minutes throughout the day if you like.
Which one you choose is a personal choice. They are not intended to compete with each other, but rather provide options, and maybe even complement each other. For instance, the Surgeon General's recommendation may be more practical for individuals who are unwilling, or unable, to adopt the more formal ACSM recommendation. Of course, there's no downside to working out regularly with aerobic exercise and also becoming more physically active as per the Surgeon General (take more stairs, mow the lawn by hand, park far away from the store and walk).
How do I go about getting started with aerobic exercise?
My suggestion for getting started is almost always the same. Keep it simple, keep it practical, keep it convenient, keep it realistic, keep it specific, and don't try to make up for years of inactivity all at once. Select any activity and amount of time where the probability of sticking with it is high. You may not love walking, but if you can do it right outside your door, and it requires no special equipment, and you already know how to do it (you've been walking your entire life!), then walking might be your best bet for getting started because it's so convenient.
What I mean by "be specific" pertains to setting exercise plans. Planning is helpful for behavior change, and I suggest that you set goals each week. I suggest writing down what day(s) of the week you'll exercise, what time of day, minutes of activity, location, and the activity that you'll do. Be as specific and realistic as possible, and remember that it's not how much you do when you get started but that you simply get started (getting started is usually the hardest part).
A sample plan might look like this:
Monday: Take a 20-minute brisk walk at 7 a.m. around the block four times.
Tuesday: Do the same as on Monday.
Wednesday: Take a 20-minute walk at 6:30 p.m. (right before dinner) around the block.
Thursday: Take the day off.
Friday: Take a 20-minute walk at 7 a.m. around the block.
Saturday: Walk with your family at 10 a.m. for 45 minutes in park.
Sunday: Bike ride with your spouse for 60 minutes in park at noon. Mom will baby-sit.
I suggest keeping records of your weekly progress by writing down what happens, or at least checking off that you followed through, and then setting your weekly plan every week for at least three months. Then at three months you can evaluate your progress and see if any changes need to be made. Also ask yourself at that time if you believe you will be exercising regularly in six more months. If the answer is "I'm not sure," or "no," then you ought to continue to set weekly goals. If you are confident that you can maintain the behavior and will be exercising in six months, then you may not need to set weekly goals, but at the fist sign of slipping, you ought to go back to it.
Showing posts with label Exercise and Fitness. Show all posts
Showing posts with label Exercise and Fitness. Show all posts
Wednesday, September 19, 2007
Monday, August 27, 2007
For Better Fitness, Swim Like a Fish
Swimming is easy on the body, and a great way to get fit. Aquatics are cardiovascular and strengthening all in one -- and a great hot-weather exercise. What kid doesn't love swimming?
Water exercise is one of the best nonimpact fitness activities around, says the American Council on Exercise. Just about anybody can swim or work out in water, including pregnant women, the elderly, the overweight, and people with arthritis or physical disabilities.
What's great about swimming? The buoyancy of water reduces your weight by about 90%. That puts less stress on joints, bones, and muscles. That's why a pool is a great place for people with arthritis or back problems to exercise.
When you swim, you involve all the major muscle groups -- the shoulders, back, abdominals, legs, hips, and glutes. Because water provides 12 times the resistance, exercise in water helps build strength. Water exercise strengthens your heart, as well.
Do it right, and swimming can also help you lose weight. But you have to push yourself because it's harder to lose weight by swimming than, say, by running. To get the burn, push hard for short spurts, then drop back to a less-intense level. It's interval training, just like you would do with walking.
Getting Started on Water Fitness
Check with your local YMCA or a health club for a swim class. A "master's" swimming group is one that's for people over age 20 -- so don't be intimidated by the name.
Get comfortable putting your face in the water. Practice swimming drills with a kickboard. Then start learning the right swimming techniques. Getting the rhythm of the swim strokes and the breathing can be tricky at first. But coaches break it down and help you get there slowly.
If you're just beginning to swim, start slowly. Try to swim for 10 minutes. Build up to a 30-minute water workout, three to five times a week.
The pool is a great place to get a good workout -- and to feel like a kid again. Don't be afraid to take the plunge!
Water exercise is one of the best nonimpact fitness activities around, says the American Council on Exercise. Just about anybody can swim or work out in water, including pregnant women, the elderly, the overweight, and people with arthritis or physical disabilities.
What's great about swimming? The buoyancy of water reduces your weight by about 90%. That puts less stress on joints, bones, and muscles. That's why a pool is a great place for people with arthritis or back problems to exercise.
When you swim, you involve all the major muscle groups -- the shoulders, back, abdominals, legs, hips, and glutes. Because water provides 12 times the resistance, exercise in water helps build strength. Water exercise strengthens your heart, as well.
Do it right, and swimming can also help you lose weight. But you have to push yourself because it's harder to lose weight by swimming than, say, by running. To get the burn, push hard for short spurts, then drop back to a less-intense level. It's interval training, just like you would do with walking.
Getting Started on Water Fitness
Check with your local YMCA or a health club for a swim class. A "master's" swimming group is one that's for people over age 20 -- so don't be intimidated by the name.
Get comfortable putting your face in the water. Practice swimming drills with a kickboard. Then start learning the right swimming techniques. Getting the rhythm of the swim strokes and the breathing can be tricky at first. But coaches break it down and help you get there slowly.
If you're just beginning to swim, start slowly. Try to swim for 10 minutes. Build up to a 30-minute water workout, three to five times a week.
The pool is a great place to get a good workout -- and to feel like a kid again. Don't be afraid to take the plunge!
Thursday, August 16, 2007
Exercise and Fitness
Fact: Regular physical activity - even at moderate levels - reduces the risk of heart disease, cancer, high blood pressure, and obesity. Here?s another fact: 65% of Americans are considered obese. So while the risks associated with not exercising are clear, we don't seem to be doing anything to change our sedentary ways.
Benefits of Exercise
What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.
Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life.
The list of health benefits is impressive, and the requirements are relatively simple -- just do it.
Ward Off Disease
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions
Benefits of Exercise
What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.
Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life.
The list of health benefits is impressive, and the requirements are relatively simple -- just do it.
Ward Off Disease
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions
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