Kenneth Gardner
THE IDEAL fitness programme combines a physically active lifestyle with a systematic exercise routine to develop and maintain physical fitness. Those who are currently sedentary need to start with their activities of daily living, such as working around the home, washing, cleaning the house, working in the yard, and doing a little more walking and less riding on short journeys. You should then gradually increase, daily, the amount of these moderately-intense physical activities. You need not exercise vigorously, but should experience moderate increases in your heart rate and breathing.
A balanced programme includes activities that develop all the health-related components of fitness.
Cardio- respiratory endurance is developed by continuous rhythmic movements of large muscle groups in activities, such as walking, jogging, running, swimming, cycling and other aerobic activities. It is always better to do activities that you enjoy and which can be done without too much difficulty.
Muscle strength and endurance are developed through resistance exercises. Exercising with weights and activities that require the manipulation of your body weight, exerting force and resisting force, for example, sit-ups and abdominal crunches are good examples.
Flexibility is developed by stretching the major muscle groups regularly. Good flexibility benefits the entire musculo- skeletal system, prevent injuries and improve your performance in all physical activities.
A healthy body composition can be developed through a balanced diet and regular exercise. Endurance exercise are very effective in reducing body fat, while resistance exercises will build muscle mass; these will also increase your metabolism.
Do the kinds of exercises that will change your body in the way that you want it to change. To have a more muscular body, exercise with weights; to be more flexible, do stretching exercises; to improve a skill, practise the skill then perform activities that involve the skill.
BE CONSISTENT
You will need to exercise regularly. Consistency is important in improving your fitness. Fitness improvements are lost when there is a long break between exercise sessions. A balanced programme will allow you to get in shape gradually. In the beginning you should do activities that you can manage without too much difficulty, then progress to more challenging activities as you improve. When you have achieved a fairly good level of fitness you need to do activities that will maintain that level over the long term.
At the beginning of your programme start slowly to give your body time to adapt to the stress. As you improve, increase the duration and frequency before you increase the intensity. If the exercises are too intense in the beginning you are likely to sustain injuries. This could affect your interest as well as decrease your performance.
Do not exercise if it does not feel right. Rest is an important part of the fitness protocol and makes it possible to exercise at the level of intensity to improve. An exercise partner can help to motivate and encourage you; this can also make the activity more fun and seem easier. Exercise your mind; this is not the easiest skill to acquire, but it is crucial for achieving and maintaining fitness. Fitness requires commitment, discipline and patience and the time you invest is valuable, thus you need to appreciate the importance of your investment. Believe in yourself and your potential; you will experience progress that will motivate you to continue.
Keep your exercise programme in perspective and use it to make your life more rounded. A physically healthier you should find it easier to cope with work, family and friends.
Kenneth Gardner is an exercise physiologist at the G.C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
