A
very important aspect of your exercise programme is the
intensity. You should exercise at a comfortable pace. You can measure your
exercise heart rate to check the intensity of your exercising, or you
can take the 'talk test.
To
measure your heart rate, take your pulse as soon as you
stop exercising. Count your heartbeat for 10 seconds, then
multiply that by six to convert it to a one-minute heart rate.
If you keep your exercise heart rate within a range of 55
per cent to 80 per cent of an estimated maximum heart rate (220
minus your age), you're doing well. The talk test is easier to accomplish. Just
exercise at a pace that allows you to carry on a conversation while
you're exercising.
How Often should you Exercise?
Three
to four days of aerobic activity is fine for general health
maintenance. If you're trying to lose weight, aim for four
or more days a week, being sure you take off at least one day a
week.
How Long Should you Exercise?
Work
up to 20 or more minutes per session for general health maintenance. For
weight loss, gradually work up to 45 minutes or longer at low to moderate
intensities in a low or no-impact activity.
Strength Conditioning
Pick
calisthenics, free weights or machines. Just be sure that
your strength training includes exercises for every major muscle
group, including the muscles of the arms, chest, back, stomach,
hips and legs. Start with a weight that's comfortable to
handle and keep it up for eight repetitions. Gradually add
more repetitions until you can complete 12 repetitions. For
greater strength conditioning, add more weight and/or more
repetitions, in sets of eight to 12, when the exercise becomes
easy.
Stretch for Flexibility
Proper
stretching involves holding a mild stretch of 10 to 30
seconds while you breathe normally. Always warm up before
you stretch. Like strength conditioning, flexibility exercises
should include stretching for all the major muscle groups.
One Last Thing to Remember...
Always
check with your doctor before beginning any exercise programme,
especially if you're over 40, or have cardiovascular risk factors, such as smoking,
high blood pressure, high cholesterol, diabetes or a family history
of heart disease.
Positive Self-Image
Because
thin females and muscular males are seen as the ideal in our society
and because we have come to believe that body size and shape are totally under
a person's control, most people enter diet and exercise programmes with
unrealistic goals and expectations.
If
you continually strive to achieve a socially imposed ideal,
you will never be free of your insecurities or your self-consciousness.
You must truly realise and then learn to accept that we are not all
meant to be fashion-model size.
Our
body size and structure reflects not only our eating and
exercise habits but also our genetics. The role this latter factor
plays in determining weight seems to vary greatly between
individuals. We are all born with a certain body type inherited
from our parents. Although hardly anyone is a pure body
type, there are three different applicable categories: ectomorphs,
mesomorphs, and endomorphs.
Characteristically,
ectomorphs have a light build with slight muscular development. They are usually
tall and thin with small frames and narrow hips and shoulders.
Mesomorphs
have a husky, muscular build. They often have broad shoulders, and their weight is
concentrated in the upper body, making them look compact or
stocky.
Being Fit and Young 63
Endomorphs
are characterised by a heavy, rounded build with shoulders usually narrower
than their hips. They have a round, soft appearance and are more often
overweight or obese.
When
we understand and appreciate our bodies, we are able to work with them,
not against them. Although many of us are a combination of two body types, we
cannot become what we are not. However, everyone can improve their appearance
and their health and performance levels by implementing the
principles of a safe and effective eating and exercise programme.
Even
if you have a genetic predisposition to being overweight, the way you
live is what ultimately determines whether you become fat. Genes clearly play a
role, but they certainly don't determine what you're going to have for dinner or
how often you exercise. Chances are if you're living an unhealthy
lifestyle, you'll become fat and unhealthy.
All
of us can't be thin. But every single one of us can be healthy.
By focusing on what you're eating and how much you're exercising,
you'll be able to achieve optimum health and fitness, even though you may not achieve
society's ideal of thinness. Accepting yourself does not mean
that you're hopeless and that it's okay to do nothing. It means that
you feel good and care about yourself, and that you want to be the
very best you can be, regardless of your genetics, regardless of
society's standards.
To
achieve this level of optimum wellness, you must have a
positive self-image. This means that your feelings about your
body are not influenced by events in your daily life. For many
people, life's problems are projected onto their body. "If
only I were thinner—or more muscular, I would have made
the team, gotten the job, been chosen.... If only I were thinner—or
more muscular, I could meet more people, find the right guy/girl, be
happy." This self-defeating habit is reinforced by the images we see in
advertising; your body becomes an easy target for everything wrong
in your life.
When
you have a positive self-image, you value and respect your body; you
are also more likely to feel good about living a healthy lifestyle.
No
matter how much genetics predetermines how you store and lose fat,
the body you've been given will still respond positively to being
appreciated and treated well. Focusing on fun physical activity and eating healthy
foods will help you feel good whatever your size. Developing a
healthy, positive image of yourself is the first critical
factor in your fitness success. Having a strong sense of self-worth
provides the basis for making rational and affirming decisions about your
health. Good luck, stay positive, and enjoy all the wonderful
benefits of a healthy, active lifestyle!
Bike + Mountains = Excitement and Challenge
Tired
of paved roads? Want to go where there aren't any speed
limits? If you answered yes, then your vehicle of choice could
very well be a mountain bike. Mountain biking has been
an exciting challenge to off-road riders. Its inclusion as an
event in the 1996 Olympics confirmed what riders already know: Mountain biking
is one of the fastest growing sports in the world, both in popularity and
participation.
If
you've never been on a mountain bike you might wonder what all the fuss
is about. Many riders say it's the freedom. After all, destinations are
unlimited on these machines built for rough terrain.
