Getting "fit" requires 3 different forms of
exercise: aerobic, isometric (strength training), and
flexibility. Try to include a balance of all three in your
exercise regimen. Always check with your doctor before starting
any exercise program.
Aerobic Exercise:
an activity that increases oxygen
intake and heart rate
Benefits
- builds endurance
- boosts good cholesterol (HDL)
- strengthens bones
- helps maintain normal weight
Types
- Low/Moderate impact: walking, swimming, step classes,
biking
- High impact: running, dance exercise, racquetball, squash
Regimen
- 30 minutes
- at least five times a week
- at a "talking pace"
Strength
Training:
moving specific muscles repeatedly
against a resisting weight
Benefits
- builds muscle and burns fat
- helps maintain bone density
- lowers bad cholesterol (LDL)
Guidelines
- 12-15 repetitions for each muscle group
- light weights, 2-10 pounds
Regimen
- 10-20 minutes
- 2-3 times a week
Flexibility:
stretching exercises
(including Yoga and Tai Chi)
Benefits
- prevents cramps and stiffness
- provides a wider range of motion
Regimen
- 10-12 minutes
- 3 times a week
- include meditation and breathing techniques, which have
additional health benefits.
This probably sounds like a lot to manage, but the health
return for your effort makes it well worth it. If you break the
routine down, it's 30 minutes 3 times a week and 50 minutes
twice a week. It's time to forfeit a little couch potato time
for fitness time!
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For
Your Information:
Target Heart Rate
You often see
"target heart rate" mentioned in
articles about exercise. It is simply your
optimum heart rate (taking your pulse) during
exercise. It is age-adjusted and a range. There
are several web
sites that calculate it for you or, you can
calculate it yourself.
lower
target: (220 - your age) * 50%
upper
target: (220 - your age) * 75%
For example:
lower:
(220 - 60) * 50% = 80
upper:
(220 - 60) * 75% = 120
As you can see,
the target heart rate for a sixty year old is
80-120. It's easier to take your pulse for 10
seconds and multiply by 6.
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Low Fat Cooking
Island
Fizz
This is a delicious,
refreshing, low calorie, non-alcoholic punch – try some
after you exercise!
