C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S
™
24
No single fi tness
program is suitable
for all. All fi tness
programs should be
designed by fi tness
professionals who
are trained to tailor
the program to the
individual goals and
fi tness levels of each
client. The following information on exercise intensity,
duration, and frequency is based on averages and is
included here only as a guideline for use by fi tness
professionals. Programs should be altered for
comfort and safety when necessary.
Exercise and Health
It is not a secret that lack of exercise is increasingly
becoming a major health issue. Obesity is on the rise,
and being overweight can contribute to an increased
risk in heart attack, diabetes, high blood pressure and
other life threatening illnesses.
Most people do not get enough activity during the
day to make up for the time they spend at their desks,
driving their cars or sitting in front of their televisions.
We have learned that exercising is not simply
something we must do to look good and have a great
body. Exercise is a requirement for health, and overall
wellness, not to mention it can help you feel great!
The good news is that we are seeing more and more
research that indicates we don’t have to work out
intensely to see the benefi ts. Sure, it is great if you
can workout for 30-40 minutes at a time, fi ve days
a week. But it is not essential. Shorter bouts of
exercise can have a great effect (especially if you are
just starting out), and a little bit of exercise at a time
is much better than none at all.
And what is really exciting is that research indicates
that whether you are young or old, people who
workout at light to moderate intensities may have an
easier time sticking to their exercise programs than
those people who work out harder and more often.
So, you do not need to be an athlete or a fi tness ”die-
hard” to benefi t from exercise ... you just need to get
started, work out at levels that are comfortable and
enjoyable to you and stick with it!
Steps to Getting Started
Once you have made the commitment to start an
exercise program, here are some suggestions that
may help you stay motivated.
The fi rst step is the most diffi cult.
Any new habit is
diffi cult to establish at fi rst, but it can be done. Be
patient, and plan to start slow and easy. Less is more
when you are fi rst starting out… don’t overdo it!
Get a physical exam.
If you have been inactive for
several years or new to an exercise program, be sure
to ask your doctor before beginning any exercise
program. Especially if you are over 30, have health
problems or have a history of heart disease in
your family.
Find an exercise buddy.
Research has shown that
starting an exercise program with someone can
increase your chances of sticking to it. If you have
a buddy that is also starting a program, you can
encourage, motivate and challenge each other.
Make fi tness a part of your schedule.
Include it
in your daily planner just as you would any other
appointment. Plan ahead for the week so that you
can be sure to fi t it in. Even if you are pressed for time
one day, a little exercise is better than none at all. Do
what you can to fi t it in, even if you have less time
than you hoped for.
Use positive affi rmations.
Affi rmations will help you
program your subconscious to accept new beliefs.
Saying to yourself a couple of times a day,
EXERCISE & FITNESS GUIDELINES
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6/6/2005 2:22:55 PM
