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Fitness Fundamentals

Developed by the President's Council on Physical Fitness and Sports

The Fitness Formula

If you're interested in improving your overall conditioning, health
experts recommend that you should get at least 30 minutes of moderately
intense physical activity on all or most days of the week. Examples of
moderate activity include brisk walking, cycling, swimming or doing home
repairs or yard work. If you can't get in 30 minutes all at once, aim
for shorter bouts of activity (at least 10 minutes) that add up to a
half hour per day.

Instead of thinking in terms of a specific exercise program, work toward
permanently changing your lifestyle to incorporate more activity. Don't
forget that muscles used in any activity, any time of day, contribute to
fitness. Try working in a little more movement with these extras:

* Take the stairs instead of the elevator.
* Park at the far end of a parking lot and walk to the office or store.
* Get off public transportation a few blocks before your stop.
* Get up from your desk during the day to stretch and walk around.
* Take a brisk walk when you get the urge to snack.
* Increase your pace when working in the house or yard.
* Mow your own lawn and rake your own leaves.
* Carry your own groceries.

All-Season Exercise

If you're ready to move up to more vigorous activity, remember that "no pain, no gain" isn't exactly true. The best-laid plans of many a fitness program have been ruined by too much enthusiasm on the first day and sore muscles on the second. A goal is an end point, not a beginning, so work toward your goal gradually. Once you're in better shape, you can gradually increase your time or distance or change to a more vigorous activity.

If you have cardiovascular disease, you should check with your physician before undertaking more vigorous activity. Likewise, if you're a man over 40 or a woman over 50 with risk factors such as smoking, high blood pressure, high cholesterol or obesity, seek your doctor's advice.

The key to a lifetime of fitness is consistency. Here are some tips to help you make exercise a habit.

* Choose an activity you enjoy.
* Tailor your program to your own fitness level.
* Set realistic goals.
* Choose an exercise that fits your lifestyle.
* Give your body a chance to adjust to your new routine.
* Don't get discouraged if you don't see immediate results.
* Don't give up if you miss a day; just get back on track the next day.
* Find a partner for a little motivation and socialization.
* Build some rest days into your exercise schedule.
* Listen to your body. If you have difficulty breathing or experience
faintness or prolonged weakness during or after exercise, consult your
physician.

It's a good idea to choose more than one type of exercise to give your body a thorough workout and to prevent boredom. Also, you might want to choose one indoor exercise and one outdoor activity to allow for changes in your schedule or for inclement weather. Very few people live in a climate that's temperate year-round. But weather extremes don't have to interfere with your exercise routine if you make some minor adjustments.

When it's hot or humid:

* Exercise during cooler and/or less humid times of day. Try early morning or evening.
* Drink plenty of fluids, especially water.
* Avoid alcohol, which encourages dehydration.
* Wear light, loose-fitting clothing.
* Stop at the first sign of muscle cramping or dizziness.

When it's cold:

* Dress in layers.
* Wear gloves or mittens to protect your hands.
* Wear a hat or cap. Up to 40% of body heat is lost through your neck
and head.
* Adjust the size of your shoes if you need to wear thicker
socks.
* Warm up slowly.
* Drink plenty of fluids. You can get dehydrated in the winter, too.
* Stop if you experience shivering, drowsiness or disorientation. You
may need help for hypothermia.

Year-round safety:

* Let someone know where you're going and when you'll be back.
* Carry identification with you when exercising outside the home.
* Exercise indoors or try mall-walking when it's stormy. Don't risk a
run-in with lightning or ice.
* Build in warm-up and cool-down periods to decrease risk of injury.
* Avoid strenuous exercise for one to two hours after eating.
* Wear sturdy, well-fitting shoes appropriate for the activity.
* Wear brightly colored clothing when exercising outdoors.
* Add lights and reflector tape to your body or bike if you
exercise after dark.
* Wear helmets and safety pads appropriate for the activity.
* Move against traffic if you must run or walk on the road.
* Don't let headphones distract you from observing traffic and
safety concerns.
* Respect pollution alerts and exercise indoors when warnings are
posted, especially if you have heart or lung disease. Avoid areas where
traffic is heavy.
* Take special care of your feet if you are diabetic or have vascular
disease.

Diet and Action - the Fitness Combo

Did you know you need to burn off 3,500 calories more than you take in
to lose just one pound? If you're overweight, eating your usual amount
of calories while increasing activity is good for you, but eating fewer
calories and being more active is even better. The following chart gives
you an idea of the calories used per hour in common activities. Calories
burned vary in proportion to body weight, however, so these figures are
averages.

Activity and Calories burned per hour

Bicycling 6 mph 240
Bicycling 12 mph 410
Jogging 5.5 mph 740
Jogging 7 mph 920
Jumping rope 750
Running in place 650
Running 10 mph 1,280
Skiing (cross-country) 700
Swimming 25 yds/min 275
Swimming 50 yds/min 500
Tennis (singles) 400
Walking 2 mph 240
Walking 4 mph 440

Source: American Heart Association and the National Heart, Lung, and Blood Institute.

Before making any major dietary changes, you should check with your doctor. But there are plenty of small changes you can make on your own, such as avoiding sweets and salty foods and cutting down on fat in your diet, especially saturated fat.

No More Excuses

You can probably come up with plenty of excuses for why you're not more active. You're too young, you're too old, you're too busy, you're too tired or you're in pretty good shape - for your age. But with few exceptions, these excuses are pretty flimsy. There are activities for the young and old and for those with little time. So the next time you think about getting fit, don't ask "Who has time?" Instead, ask yourself "Who doesn't want to feel better?"

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