Fitness and Exercise Guidelines
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Cardiorespiratory training: According to the American College of Sports Medicine (ACSM), this component of fitness may be improved by engaging in activity that uses the larger muscle groups for prolonged periods of time, i.e., running, bicycling, aerobic classes, swimming, etc. Activities should be performed 3 to 5 days per week, 20 – 60 minutes in duration, and at and intensity of “somewhat hard to hard” [64/70– 94% of heart rate max (220 – age) or rating of perceived exertion of 12 – 16 on the Borg scale].
Resistance training: All kinds of “strength” or “weight” training fall into this category, including free weights, variable resistance machines, swiss ball, and static training. Engage in a resistance training program 2 to 3 days per week. Perform exercises that train major muscles such as the legs, abdominals, back, arms, chest, and shoulders. One set of an exercise performed to fatigue in 8 – 12 repetitions is a minimum guideline.
Learn about proper technique and range of motion of performing the exercises, and use slow, controlled movements. Breathe normally. Holding your breath can instigate the “Valsalva maneuver” which increases blood pressure and possibly dizziness and fainting.
Flexibility: Stretching should be performed at least 3 – 5 days per week. Muscles should be warm prior to any type of stretching, and the “pose” should be held to the point of mild tension. Each stretch should be held for a minimum of 10 – 30 seconds while breathing deeply. Stretching should be incorporated into the cool down portion of both a cardio exercise session as well as a resistance training session.
Body composition: Calories in equals calories out. It’s that simple. A combination of exercise and good nutrition is essential for weight loss or maintenance programs. The United States Department of Agriculture (USDA) has established new nutritional guidelines (www.mypyramid.gov).
The Freeman Center offers resources and programs that can help you meet your fitness goals. Take baby steps. Make one small change at a time. Too much change can be frustrating and discouraging. Take it one step at a time…one day at a time…to make a lifestyle change.
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