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get off on the right foot and stay motivated. Realize that any new habit is
be on your way to establishing and using your home fitness center for
√Get a physical exam. If you have been inactive for several years or new to an exercise program, be sure to consult with your family physician.
√Begin planning for your home fitness center. Set aside a portion or a room in your house or apartment that is exclusively for fitness, and make sure that it is as comfortable as possible so you'll enjoy using it. If you like music or like to look outside while exercising, make sure these things are
accessible. Do not force yourself to exercise in a part of the house that isn't comfortable, you will not feel motivated to exercise.
√ Do you need a companion? If you prefer to exercise with someone, find a friend to train with who lives nearby. Encouraging your spouse or children to exercise with you is an excellent way to stay motivated and promote family unity.
√ Make fitness a part of your daily lifestyle. Include it in your daily planner just as you would any other appointment. Keep the appointment; you'll be glad you did.
√ Use affirmations. Affirmations will help you program your subconscious |
to accept new beliefs. They should be positive statements. "I am living a |
healthier lifestyle by exercising several times per week at home." Repeat |
Individuals who will support me in my exercise program:
_______________________
_______________________
_______________________
Individuals who can workout with me:
_______________________
_______________________
_______________________
Over the last 25 years, ever since the introduction of Dr. Kenneth Cooper's book, Aerobics, many individuals have focused on walking, running, cycling, swimming, and other types of aerobic activity as their only means of exercise.
Unfortunately, this has led to many of these same people neglecting other key components of fitness; such as strength training, flexibility and body composition. Many of us lack the strength to carry a full back of groceries, or the flexibility to pick up our shoes without bending at the knees. In addition, as we have aged, we have replaced muscle tissue with fat tissue.
Continued work by Dr. Cooper at the Institute of Aerobics Research, is showing that in addition to the need to stress our cardiovascular system, that more attention needs to be placed on building stronger muscles and increasing joint flexibility. They are talking about the benefits of balanced fitness: regular physical activity that includes strength training and flexibility (stretching) in addition to aerobic conditioning.
For many years, "fitness" has been solely a measure of cardiovascular (aerobic) endurance. And, while aerobic fitness is the cornerstone for health and quality of life, there are two other components that are nearly as important. When developing your home fitness program it is only
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your affirmations several times per week. |
■Home Fitness Planning Worksheet
_____________________
Times of day I can exercise:
________________________
________________________
________________________
Days of the week that are good for me to workout:
_________________________
_________________________
_________________________
Activities I would like to experiment with:
_____________________
_____________________
_____________________
Exercise goals I wish to accomplish:
_________________________
_________________________
_________________________
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appropriate that you develop all three components in order to achieve balanced fitness, and thus optimal health and quality of life. The three components are:
—Muscle strength
—Cardiovascular fitness
—Flexibility
■Balance Fitness
think "no pain, no gain." They usually think they have to cycle or lift weights until they are
Since 1978, the American College of Sports Medicine (ACSM) has had an |
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influence on the medical and scientific communities with its position |
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since 1978 the ACSM has revised its recommendations on exercise for healthy |
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cardiovascular |
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training. This is new information to those of us who have only cycled, ran, |
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Balanced fitness can do more to ensure a long, healthy life than just about |
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anything else known to the medical community today. It's never too late to |
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start a fitness program but ideally, you should build strong muscles, flexibility | 19 |
and a strong cardiovascular system early in life and enter the later years with |
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your physical potential at its maximum. |
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