Kathryn Jean Lucas, MD |
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| inside health |
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| MAKING EXERCISE A PART OF YOUR LIFE |
| By: K. Jean Lucas, M.D. |
Reasons To Begin An Exercise Program
| 1. To increase endurance, firm up certain muscle groups, and to increase cardiovascular health |
2. To aid in a weight
reduction program in three ways:
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| 3. To reduce stress and increase resistance to fatigue |
| 4. To improve mood, overall well-being, self-confidence, and self-image |
| 5. To help with blood sugar control, if you have diabetes |
| 6. To improve the ratio of good to total cholesterol and in triglycerides |
| 7. To improve blood pressure |
| 8. To improve the ability to fall asleep and sleep well |
Types of Exercise
Aerobic exercise increases the blood flow to the muscles, increases the work of the heart, increases the oxygen capacity, and overall improves functioning of the heart, lungs and circulatory system. When a person's heart is "fit", the person can exercise vigorously for long periods without severe fatigue. The person is able to respond to sudden physical or emotional demands without as much strain to the heart or body. All the exercises mentioned in this handout are aerobic exercises.
Isometric exercises improve the function, strength, and muscle mass of a particular muscle group. They may be an adjunct to the exercise program, but should not be the only exercises one does. This type of exercise (weight lifting, push-ups, and other "floor" exercises) does not increase cardiovascular endurance. Isometric exercise can actually stress the heart by raising the blood pressure (especially in weight lifting). If you have diabetes or high blood pressure, you may need to avoid this type of exercise.
How To Start Exercising
| 1. | See your physician
before you begin exercising if:
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| 2. | It's always important to begin your exercise program slowly and not be impatient for results. Remember, you want exercise to become a permanent part of your life. Starting with exercise beyond your initial capacity can discourage you from trying again. | ||||||||||||||
| 3. | Pick one or more activities that you can do for 30-60 minutes on 3-5 days per week. The activities should include those which are not affected by weather or the availability of equipment or exercise partners. | ||||||||||||||
| 4. | Set aside a certain time of day to do the exercise in. A recent study showed that people who exercise in the morning before beginning the other activities of the day are more likely to continue with their exercise program long-term. If you wait until you have time to exercise, you never will. Exercise should be a priority and not an afterthought. | ||||||||||||||
| 5. | Keep an exercise diary (until exercising has made its way into your daily routine) to make sure you are progressively increasing the effectiveness of the exercise. Record the type of exercise, the amount of time you spent doing it, your heart rate at the end of the exercise, and at the end of the cool down period. | ||||||||||||||
| 6. | Questions to ask
yourself before you decide on an exercise
program:
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Determining Your Heart Rate
To determine your heart rate, hold your hand with your palm facing upwards and place the first two fingers of your other hand on the thumb side of the wrist. Press gently and count the number of the beats you feel in 10 seconds. Multiply by 6 to get the total beats per minute.
To determine your maximum heart rate, subtract your age from 220. You should never exercise to your maximum heart rate. The desired goal for aerobic exercise is to increase your heart rate to 60-75% of your maximum rate. To calculate it, use the formula: (220 - Age) X .75 = Target Heart Rate (or use the chart below) for range of target heart rates.
| Age | Target Zone (60-75% Max HR) | Maximum Heart Rate (100%) |
| 20 | 120-150 | 200 |
| 25 | 117-146 | 195 |
| 30 | 114-142 | 190 |
| 35 | 111-138 | 185 |
| 40 | 108-135 | 180 |
| 45 | 105-131 | 175 |
| 50 | 102-127 | 170 |
| 55 | 99-123 | 165 |
| 60 | 96-120 | 160 |
| 65 | 93-116 | 155 |
| 70 | 90-113 | 150 |
Take your heart rate before exercising and immediately upon stopping the exercise. During the exercise, stop again and check the heart rate to make sure you are exercising enough to get the full aerobic effect on your body. You should be able to carry on a conversation during your exercise without becoming breathless. The more conditioned you become, the more you will notice that you have to do even more vigorous exercise to get your heart rate up to its target.
Examples of Exercise Programs
Exercise Videotapes
Exercise videotapes have come a long way from the older, more vigorous, "burn, muscle, burn," Jane Fonda workouts. The wide range of tapes and the different skill levels that are available should fit into anyone's exercise program. Using the tapes requires a VCR, TV, and the scheduling of the time to workout. The tapes provide warm-up and cool down periods. Their content ranges from low impact aerobics to special exercises for problem areas, to a combination of these exercises. The tapes range in cost from $9.95 to $29.95. Tapes vary in time from 30-90 minutes. Tapes will need to be changed over time to prevent boredom and increase the challenge of the workout as one becomes more conditioned.
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Kathy Smith: Starting Out |
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29 Minute Beginner's Workout |
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Jane Fonda: Low Impact Aerobics, and Light Aerobics and Stress Reduction |
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Angela Lansbury: Positive Moves |
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Richard Simmons: Sweatin' to the Oldies I, II, & III great music!) |
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Kathy Smith Series: Body Basics, Weight Loss Workout, Fat Burning Workout, Ultimate Video Workout |
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Jane Fonda: Lean Routine, Workout with Weights, Complete Workout |
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Jazzercise and Let's Jazzercise |
You may want to rent an exercise tape before you buy it. If you don't find what you're looking for to rent, you may want to write for a free catalogue listing all exercise videos available.
Write to:
The Complete Guide to Exercise Videos
Collage Video Specialties
5390 Main St. NE, Dept. 1
Minneapolis, MN 55421
Walking
- Warm-up: Stretch all the muscles you will be using in your walk first.
- Walk slowly for five minutes, then vigorously for five minutes, then back to slow walking for five minutes the first week. Increase the brisk walking segment 2 minutes each week thereafter. Aim for an eventual total walking time of 45-60 minutes per day. The other way to begin a walking program is to walk slowly for 30 minutes and gradually increase the speed of the walking. (For example, start with 1 mile per hour then increase gradually up to 5 miles per hour.) The idea is to increase your pulse up to your target heart rate and keep it there for at least 20-30 minutes. Walk facing the traffic in the lane closest to you.
- As you become more conditioned, you may want to begin swinging your arms more while walking or using wrist weights to add more resistance to the arm movements.
- Cool-down: At the end of the exercise time, walk slowly for 5 minutes (as mentioned above) or until your pulse rate decreases below 100/minute.
- Walking need not be weather dependent. Mall walking is becoming quite popular and local malls may be able to provide distances through the mall (Lenox Mall has a mall-walking club). It is probably better to mall walk at off hours or before the stores are open in the morning.
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Park your car as far away from your destination as possible |
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Walk up the stairs instead of taking the elevator or escalator all or part of the way |
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Walk instead of getting a cart when you play golf |
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Do not be efficient in getting items from upstairs. The more you walk up and down stairs, the more exercise you will get. |
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Think of other ways of using more steps per day! |
Exercise Bicycles
Many people buy an exercise bike with the hopes that just having the bicycle there will help them get in shape. You may have good intentions to ride that bike, but something always gets in the way. Boredom is probably the reason that most people give up on the bike. Therefore, find something else to do while putting in your time on the bicycle. If you are not exercising your arms with the bicycle, you can read. If your hands are not free, then watch television or a videotape or listen to music. Tapes are available which give the illusion of riding a real bicycle through beautiful countryside (One series is called Videocycle). Put the bicycle in a place where it is readily accessible (not behind boxes in the basement, under a rug) and easily seen so it will remind you. Set aside a certain time or multiple times during the day for the exercise.
To start, begin with warming up your leg muscles, then gradually increase the amount of time you spend on the bike. You would like to get up to your target heart rate for at least 20-30 minutes at least 3 times per week. As in walking, cool down is also important.
Start with 10 minutes at the lowest tension and increase by 5 minutes every week until up to 30 minutes. Then increase the tension each week thereafter. Start your session at about 45 revolutions per minute and work up to 70-90 rpm at moderate tension. To prevent strain on the knees, adjust the height of the seat so that with your heels on the pedals, you can pedal backwards without swaying from side to side. Your extended leg should be slightly bent.
If you already own a ten-speed bicycle, you can convert it to a stationary indoor bike. If your back bothers you on the traditional exercise bikes, you can opt to ride a recumbent stationery bike which relieves the stress on the back.
Jogging
If you have an area that is close by and suited for jogging, beginning this type of program may suit your exercise needs. Use the same rules as given above for walking. It is not advisable to wear a headset with a radio or tape player if you are jogging in an area with motor vehicles. You will not hear them coming, and they are not going to be looking out for you.
If you run or jog, avoid hard or uneven surfaces such as cement or rough fields. Stick to soft, even surfaces such as a level grass field, a dirt path, or a track. Land on your heels instead of the balls of your feet to minimize strain on your feet and lower legs. If you jog in the street, always jog facing the traffic in the lane closest to you.
To start jogging, stretch for 5 minutes, walk 5 min., jog 1 minute, walk 5, jog 1, then walk slowly for 3 minutes and stretch 2 minutes. Weekly increase jogging times by 2 minutes up to a total exercise time of 30-45 minutes.
Bicycling
Read the rules for jogging. Remember to wear a helmet and ride in the direction of the traffic while bicycling. To start bicycling, stretch for 5 minutes, bicycle for 10 minutes, then walk slowly for 5 minutes. Increase the bicycling by 5 minutes every week until up to a total exercise time of 60 minutes.
Swimming
Swimming is a great way to exercise if you have access to a pool. The advantage of swimming is that the water supports your weight; therefore, exercising does not damage your hip, knee, or ankle joints. It is the perfect exercise for people with chronic back pain, arthritis, or who are extremely overweight. To begin swimming, swim fifty yards, then take a 3 minute break , then swim fifty more. Gradually, increase your distance and decrease your breaks both in number and length. Check your pulse at each break to make sure you are staying in your range.
Water Aerobics
If you have arthritis, back or knee pain, or are extremely overweight, exercising in the water may be the best type of program for you. Water aerobics is free of "impact". The chance of injuring your joints are minimal, and you weigh 90% less in water than you do on land. Water offers four times the resistance of air, allowing one to tone and strengthen muscles through less intensive exercise. Get wet and fit at the same time!
Fitness Centers
Programs in fitness centers cover the gamut from simple aerobics classes to a complex facility containing a swimming pool, weight sets, stairmaster, circuit training, sauna, etc. You will have to investigate what is available in your area. The YMCA or YWCA may will have the most to offer for the most reasonable price. Visit the center at the time you will be going there to exercise to see how crowded it becomes.
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Are you really going to use all the facilities or would a simpler program be better for you? |
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Are you going to take the time out to go at least three times per week? |
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Are other family members or friends available to exercise with you? |
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Can you sell your membership if you lose interest or move? |
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How often are the monthly rates raised? |
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Are there facilities available near your job so that you might be able to workout at lunch or immediately after work? |
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Would your employer be interested in obtaining a group membership for his employees? |
Sports
Sports can be an exciting, challenging, and fun way to exercise; but alone they may not be suitable for an exercise program unless you are in a group (such as a tennis club) which participates in the sport a three times per week. If so, make sure you are actually playing continuously 20-30 minutes each day you participate. For example, doubles tennis will not provide as much exercise as singles.
Precautions for Exercising
| 1. Stop exercising before reaching maximum exertion or pain. Do not continue to exercise with a painful knee or hip. |
| 2. Stop exercising if you feel any chest pressure or tightness and see your doctor. |
| 3. If you are unusually breathless during the exercise, stop the exercise for at least one day, and decrease the intensity of the exercise. If the feeling persists, consult your doctor. |
| 4. Be aware of the temperature and humidity if you're exercising outdoors, and exercise only if the conditions are suitable for the exercise you are doing. |
| 5. Warm up your muscles before you begin and have a cool down (mild exertion) at the end of the exercise period. |
| 6. Drink lots of fluids while exercising (preferably water or low calorie drinks if you are dieting). |
Exercise Checklist
| 1. | Check with your doctor before starting an exercise program. |
| 2. | Choose a program with aerobic exercises. |
| 3. | Pick activities that you enjoy, that are suited to your needs, can be done year round and are independent of the weather. |
| 4. | Wear appropriate clothing and shoes for the exercise. |
| 5. | Remember to warm-up and cool down. |
| 6. | If you exercise more than 3 days a week, remember to vary the exercise and not work the same muscles on consecutive days. |
| 7. | Make a commitment to exercising for 12 months. After that, you may notice that exercising has become a part of your life that you do not want to give up. |
| 8. | If you feel that other members of your family would benefit from an exercise program, encourage them to exercise with you. Your children would benefit by starting them at an early age to appreciate the value of a good exercise program. |
| 9. | If you have
diabetes and especially if you take insulin, you
should observe the following guidelines and check
with your doctor before exercising.
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American Heart Association |  |
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The National Heart, Lung, and Blood Institute | |
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American Diabetes Association (Link to the ADA Web Sit) |
Send mail to
Seth.Medlin@BeachDoctor.com
with
questions or comments about this web site.
Send mail to Dr. Lucas
lucas@BeachDoctor.com
Copyright ©
1999-2013 K. Jean Lucas, MD, All Rights Reserved
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