Advertisement
,1.r', , ,,1 1
ililffif
1.,. ,-
;
tu
II
errr
ffi
Hil
Varied training in all three of these zones will add to increased levels of
fitness and improved performance and add more energy to your life. "Most
training programs use a combination of training intensities to increase perfor-
mance capacitv," according to J. T. Kearney, Ph.D., Senior Exercise Physiologist
at the U. S. Olympic Training Center in Colorado Springs. Kearney suggests that
it is important for individuals to monitor intensity. "There are manv different
wavs to monitor training but monitoring heart rate response is the simplest,
most convenient and least expensive physiological method for monitoring
training," Kearney says.
I Predicted TarElet Healt Rate Zones for Different Ages
Age
Maximum Predicted
Heart Rate
20
200
2 5
1 9 5
30
190
35
'185
40
180
45
175
50
170
55
165
60
160
Aerobic Target
Z o n e : 6 0 - 8 5 %
120-170
1 1 7 - 1 6 6
114-162
111-157
1 0 8 - 1 5 3
105-149
102-145
99-140
96-136
After several weeks of "aerobic conditioning," certain changes become
apparent. What was a barely attainable level of exercise before, now becomes
quite easy. Whereas cycling or running at a certain pace or speed may have
previouslv caused your heart rate to go up to 135 beats per minute, that pace
can now be achieved at a lower heart rate. In short, your heart is becoming
stronger, larger and more efficient, and Vour bodv is able to do the same work
with less strain.
Regardless
of your maximum average heart rate or your target heart rate,
Vou should consult with Vour physician or with a sports medical expert to
establish, with precision, the rates that are right for you, your age and Vour
medical and physical condition. This is especiallV important if you are overthe
age of 35, been sedentary for several years, overweight or have a history of
heart disease in your family.
I Beating The Dropout Odds: Jump Start Your Fitness ProEram
You already know Vou need to exercise. And Vou're probably trving -
at least a little. But let's get serious: lf Vou don't add regular exercise to your
life, you're missing out on a sure bet. This is one area where medical research
all ooints in the same direction.
"Starting to exercise is comparable, from a health benefit standpoint, to
quitting smoking," says the recentlV released Surgeon's Ceneral Report on
Physical Activitv and Health.
I Summary of Surgeon General's Report on Physical Activity
and Health:
. Regular phvsical activitv offers substantial improvements in health and well-
being for the majority of Americans.
. lf you exercise regularly, the reports show, you'll reduce your risk of heart
attack, cancer, diabetes, high blood pressure, osteoporosis,
and even the
common cold.
. Regular exercise, regardless of the intensity, can help you
control stress, sleep problems, and depression.
But even with all this evidence, only 22 percent of Americans engage in exer-
cise for 20 minutes a dav. And even among individuals who begin
exercise piograms, the dropout rate is about 50 percent. so if the surgeon
Ceneral's findings are not convincing evidence enough to keep most us
exercising on a consistent hasis, what is?
Scientists are finding that the process of beginning, increasing and
ultimatelv sticking to an exercise program is a combination of two elements:
finding the right incentives and building a habit. And, as we will see, these
two motivational factors are connected, but distinct.
Focusing on the positive is one of the best incentives to exercise. Avoid
looking at exercise as a wav to fix something that's wrong with your body.
Instead, focus on vour successes. Pat vourself on the back each time vou've
made it though a workout. Thrive on the energy that exercising gives you.
Reward yourself with a dinner out, after you have reached a certain weight
loss goal, or buy Vourself a new workout outfit. With these rewards, Vou'll
go back for more, and Vour bodv will show results.
Don't view exercise as punishment. Don't look at exercise as something that
has to be tackled because vou are out of shape. Think of exercise as an invest-
ment in Vour health, your phvsical looks and Vour mental outlook. As Vou run,
walk or liftweights, concentrate on the positive energy being generated within
your bodv and the renewed sense of life and wellness vou feel.
The basics of anv fitness program are planning and setting goals. Coal setting
and formulating a plan are the most clear ways of establishing a consistent
program of exercise; thev are also a powerful form of direction and motiva-
tion. Take some time to think about what will help you begin Vour exercise
program. write these down in vour dailv planner or diary. coals provide a
sense of purpose and incentive that can drive you to your intended destination.
However, for goals to be effective they need to be realistic. Motivation will be
strengthened onlV if it's possible to reach Vour objectives.
consider this: Your mind and bodv will respond better to exercise if vou
start with 2o-minute sessions, three times a week, rather than an hour session
four times per week. Once the sessions become a routine, aim for 30 minutes,
then increase from there.
Tne most important thing in any exercise program is to do Vour best to
keep progressing, backsliding as little as possible and getting back on the horse
lust as fast as possible if you fall off. Try to anticipate lapses: tf a crazy workdav
looms, get up earlyand squeeze in a short ride on a stationary bicvcle so that
vou've achieved something even if it isn't Vour regular workout routine. When
on a business trip, stav in a hotel that has an onsite workoutfacilitv.
Exercise is one of life's jovs. lt energizes - giving you a sense of well-being
,rnd accomplishment
and keeps Vou healthy and fit. There is great pleasure in
lreing able to set goals, accept challenges, and push yourself to a better
lifestvle of health and fitness. No matter what your reason for exercising -
to lose weight, to get fit, or to feel better -- motivating yourself to exercise
on a regular basis requires changing Vour behavior.
I Make Exercise A Habit
The key to a successful fitness program is getting vour bodv to do what
Vour mind knows it should. Here are six mental strategies to help keep Vou
focused on your fitness goals.
I Clarify why you want to exercise. tf Vou want to gain strength - is it to
swim more laps, or to tone-up your bodv. By understanding and detailing
Vour goals, you \ll/ill be better able to stav motivated.
varv your workout. To make vour routine more enjovable, vary it once in a
while. supplement vour indoor cvcling with outdoor cycling and strength
uarning. These activities make exercise more interesting and increase Vour
t tness lerrel by making Vou utilize different muscle groups.
*,.ii
=
1r,
ffi
Advertisement
