Put Down The Remote!
Take Control Of Your Physical Fitness

by Karen Butler

Experiencing the summer doldrums? Mother Nature has provided the perfect landscape for you to get outside and enjoy yourself--so say goodbye to your couch and hello to improved health and vitality.

Getting Started

Few decisions you make can be as beneficial as starting an exercise program. In addition to boosting the immune system, regular physical activity can reduce the risks associated with heart disease, cancer, high blood pressure, diabetes, obesity and osteoporosis, among other ailments.

Start by consulting your physician, who can help you develop goals and realistic expectations for your progress, as well as identifying any potential risks.

Once you begin exercising, your results will depend on how hard you work and the types of physical activity completed. In order to burn fat and lose weight through exercise, a person must raise (and maintain) their heart rate with aerobic activity. As a standard of comparison, measure your resting heart rate when you awaken.

As you work out, the goal is to increase that resting pulse to your target heart rate, which can be anywhere from 40 percent to 80 percent of your maximum heart rate, depending on your fitness level (for most healthy people, the American Heart Association recommends a range of 50 percent to 75 percent). Working within this zone delivers the best cardiovascular benefits.

To calculate your target heart rate, first find your maximum heart rate by subtracting your age from 220. Multiply the result by 50 percent--to get the low end of your target heart range--and by 75 percent--the highest your heart rate should be during exercise.

The target heart rate should be maintained for at least 20 minutes--although beginners should allow their bodies time to build up to that amount. The best way to stimulate and strengthen the heart is to perform aerobic activities such as aerobics, running, racquetball, skiing and jumping rope at least three days a week.

Incorporating exercise into your routine is even easier if your goal is to promote general health and fitness.

According to former U.S. Surgeon General Dr. C. Everett Koop, "The key is to think of small ways to get the body moving, which will add up to big dividends in terms of better health."

Low- to moderate-intensity exercise includes everyday activities such as cleaning house, mowing the lawn or walking. Generally, the heart rate is not continuously elevated into the target heart range, but the person benefits more than being sedentary.

To increase the occurrence of this beneficial movement, simply take advantage of the opportunities around you. Use the stairs instead of the elevator and park farther away and walk to your destination. Aim for a minimum of 30 minutes of activity throughout the day--your body will appreciate the cumulative effect.

Strength training is another popular goal and is most commonly achieved through weight lifting. Women especially benefit from gaining muscle mass, which is helpful in reducing the risks of osteoporosis.

The best way to strength train is to isolate a certain group of muscles--in the back, arms or legs--during a workout. If you want to improve the whole body, focus on a different area each day. This allows each section adequate resting time.

Increased flexibility is another important achievement. The decline in our bodies frequently blamed on aging is more often the result of inactivity. Stretching and yoga are two excellent methods of combating it.

If improving cardiovascular health, losing weight, increasing muscle strength and feeling better all sound good, then your goals cover the gamut--meaning you'll need to incorporate various methods of exercise into your program. Variety also is a good choice for people who bore easily.

Once you've decided what you want to accomplish, you can begin to set up an exercise regime to achieve your goals.

Knowing Yourself

No matter what your goals are, you have to choose fitness activities you enjoy. If you're not currently exercising, you may have motivation issues--and nothing spoils success as quickly as a lack of enthusiasm.

Take a moment to inventory your fitness personality by asking yourself the following questions:

Would I rather be outdoors or indoors?

Outdoor adventurers aren't limited by their environment and enjoy conquering nature's challenges. Activities are limitless, ranging from biking, hiking and surfing to skiing, golfing and gardening. Some indoor atmospheres offering a happy medium are lap pools, rock-climbing gyms and creative aerobics classes such as Spinning® (a turbo stationary bike workout). For the indoor purist, besides working out at home or in a fitness club, try mall-walking or indoor racquetball, volleyball or basketball.

Do I enjoy competing on a team?

Organized sports are part of childhood, yet somehow decrease in popularity as we grow older. Check out your city's recreational offerings and step up to the plate, even if you don't have a team. Many programs keep a "free agent" list of available players who end up drafted or frequently substituting. In the meantime, practice--shooting free throws, kicking around the soccer ball, going to the batting cages--to keep yourself fit.

Am I comfortable exercising in a fitness class?

If you're petrified at the thought of learning new skills in a crowd, you're not likely to enjoy fitness classes, even though many are filled with--and designed to teach--beginners. Overcoming those anxieties opens the door to countless fitness opportunities, not to mention a supportive environment with trained instructors. If you have a VCR, start by learning the basics at home. You can rent most workouts--from boxing and step aerobics to tai chi--at libraries and video stores. Once you've gained confidence, decide which classes to try at the gym.

Do I need extra motivation?

You don't need expensive equipment to get in shape; however, if you find your best motivation is getting your money's worth, then pay someone to help you. Whether you join a gym or hire a trainer, make sure you shop around and check out credentials. Be leery of long-term contracts and excessive initiation fees--although your commitment to exercise should be life-long, you can't be sure that a business will last.

What time of day am I most likely to work out?

If you're not a morning person, you won't enjoy waking up early to exercise. Set a time for your workout--that fits with your lifestyle--then stick with it. If you wait to schedule your workout around each day's activities, you may end up too busy to exercise, or worse, forcing yourself to do a guilty, half-hearted workout before bedtime. If you have the flexibility, consider lunchtime. In addition to breaking up the day, it may squash the urge for fast food or working through the break.

Remembering The Basics

With your fitness goals and personality in mind, you can choose the workout that best suits you. As you develop your new routine, remember the following tips:

• Start slow. Nothing will discourage you more than an injury that could have been prevented. Every workout should begin with a warm-up and end with a cool-down. Avoid soreness and allow your body to become accustomed to your new routine by easing into things. It takes time to work up to your full potential.
• Stay hydrated. You can lose as much as one liter of water every hour when exercising in hot weather. One of the challenges of staying hydrated is drinking fluids when you don't feel thirsty. Besides the recommended eight glasses of water per day, drink additional fluid before, during and after exercise--a pint before and after and a glassful every 20 minutes while exercising.
• Track your progress. Don't limit yourself to measuring achievement with a scale. Besides the fact that you can gain pounds with muscle, healthy weight loss typically is considered one to two pounds per week--often a discouraging sight for anxious new athletes. Instead, consider keeping a journal about feeling healthy, how your clothes fit (an indicator of body shape) or improvements in heart rate.
• Make a commitment. Few people experience instant success when beginning a diet or exercise routine. Stick to your program, even if you aren't seeing drastic results. Changes may be slow in coming, but they will last a lifetime in terms of positive health benefits.