Kenneth Gardner
CONGRATULATIONS TO the participants of the project. The 'exercise' was a success even with the limitations we had. Some valuable lessons have been learnt, especially the appreciation that has been developed for the value of a good diet and exercise in the development and maintenance of good health.
The physical activity aspect of the project was guided by a number of training principles that are capstone factors in the configuration of exercise prescriptions. These factors are critical to the preventative curative and rehabilitative capabilities of physical exercise. The biochemical and biomechanical changes that Donnette and Sandra experienced over the short time were validated by the feedback that they provided. Some of the improvements materialised in better weight management, improved muscle tone and by extension a better body mass index.
EXERCISE PRESCRIPTION
A variety of physical activities constituted the exercise prescription - swimming, aerobics, activities in the area of the martial arts, walking and jogging, which added novelty to the routine. The variety also acted as a stimulant to encourage and motivate the participants to develop tolerance for the physical as well as mental challenges that they would experience. The protocol that guided how the activities were done allowed for recovery as well as active rest to be a vital part of the routine . This prevented the overuse syndrome which would have led to chronic fatigue following the regular exercise sessions.
There were signs of the overuse factor initially based on the aches and pains that were reported, however, adjustments were made to eliminate it. The participants experienced difficulties with the exercises initially because a baseline for the first prescription was unavailable. Different prescriptions were developed to address the specific needs and situations of Donnette and Sandra. The challenges of the exercises were less daunting, which increased the urge to work harder, as the experiences were becoming more rewarding.
Donnette has got to the point where she looks forward to the exercise sessions. This is a prized experience because she has now developed tolerance which will motivate her to continue the exercising. This is indicative of the psychoactive effects of physical exercise. The best approach to fitness is to make physical activity a part of your daily routine and not a separate exercise period. Donnette is now enjoying a five-day workout routine when it is possible. She tries to make her lifestyle more active on a regular basis. This new approach is very commendable.
We need to be reminded that de-conditioning starts 72 hours after we stop exercising. If we stop for too long we become totally de-conditioned; if the improved fitness is not maintained we certainly lose it. Ideally, maintaining an active lifestyle is the better option especially when regular exercise is etched in our daily routine.
SMALL INDICATORS
The cosmetic changes that Donnette and Sandra experienced over the short time are just small indicators. More complex changes have been occurring in their musculoskeletal and cardiovascular system, for example. Their feedback have indicated improved tolerance for stress, which is positively related to the increased production and secretion of stress hormones, as the body responds to the demands of the physical exercise. An increase in the production of endorphins in the brain accounts for the improved tolerance to the pain of the exercises, their positive attitude and the improved sense of well being.
As Sandra and Donnette continue their quest for a healthy lifestyle, the cutting edge experiences that they have had, have improved their repertoire to elucidate what needs to be done for continued success.
Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
