Physical Fitness

"Pump it UP!"

It’s that time of year again when those New Year’s resolutions are made and broken. Many of us make promises to get on an exercise program as soon as the holidays are over. This is easier said than done for most people. The thought is there but the will power isn’t. Unfortunately it’s NOT the thought that counts. What counts is actually getting on an exercise program and sticking with it.

There are many reasons for getting on an exercise program. Exercise increases strength and endurance for sport activities as well as making daily living activities seem easier. Exercise can also make your job easier too-it can give you the strength and endurance to perform your job more effectively and efficiently. It will also make you less prone to being injured whether playing a sport or working on the job.

Exercise has many other benefits as well. Exercise gives you more energy (provided you are getting enough sleep at night) so you don’t feel tired during the day. It also helps you decrease certain health risks. Aerobic exercise (biking, walking, running, cross country skiing, swimming, etc...) can lower resting heart rate and blood pressure which decrease your chances of having a heart attack. Lifting weights increases bone density which helps decrease the effects of osteoporosis (bone weakness). One of the most popular reasons people exercise is to keep off excess weight. This can make you feel good about yourself and the way you look.

The million dollar question is: “How do I stick with a program once I’m on it, so I can effectively gain strength and endurance and lose the weight?” It’s not easy but there are some things you can do to help. Working out with a partner or in a small group of 3-4 people is an excellent way to stick with an exercise program. You have the motivation of your partner or partners to keep you going and it passes the time more quickly.

There are also many other ways to stay exercising. One way is to exercise outdoors. It passes the time much more quickly if you are jogging or biking outside in the fresh air. If you can’t exercise outdoors, watching TV, reading or listening to music are great ways to help pass the time while you are using aerobic exercise equipment.

Once you start exercising, there are a few basic things you want to keep in mind. First, you should always start out slow. If it has been a while since you have exercised or it is your first time exercising, perform aerobic exercise (stairmaster, biking, running, etc..) at a lower level. Start out with 5 to 10 minutes and gradually increase the time and level of intensity as the weeks go by. The same goes for lifting weights-start out light and gradually increase the weight. Remember, it’s more important to have proper form and do the exercise correctly than it is to lift a whole lot of weight right away. Lifting higher amounts of weight comes with time. Injury can result if you do too much too soon - with aerobic exercise or with weight lifting.

Second, you want to make sure you are exercising with the proper frequency. This means the amount of times a week you should exercise. The American College of Sports Medicine (ACSM ) recommends 3-5 times per week. Along with this, the muscle groups that are exercised should be exercised every other day (upper body or lower body). For example, if you bench press one day, you need to allow at least 48 hours before you perform this exercise again.

Finally, if it is your first time exercising or you haven’t exercised in a long time, it is a good idea to discuss your plan with your doctor. This is to make sure you don’t have any health factors that may limit or prevent you from exercising. This is especially true if you are over 40 years old.

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