By Barbara Walker R.N.C.
Fitness is a much-confused term. To some it means being trim or muscular.
But total fitness is more than that - it means keeping the body in
top working order. A total physical fitness plan includes three types
of exercise - aerobic (which exercises large muscle groups and increases
the body’s ability to use oxygen), and stretching (which improves
muscle flexibility and joint mobility) and resistance (which increases
muscle strength).
Aerobics: The Core of the Program.The heart pumps oxygen-rich blood
to the rest of the body. Since the heart itself is a muscle, aerobic
exercises maintain and even increase the heart’s strength and
endurance. When done correctly, such exercises help the heart reach
and maintain a Target Heart Rate range for 20- 30 minutes. The Target
Heart Rate is the safest and most effective range of heartbeats per
minute during exercise. Activities such as swimming, walking, jogging,
stair climbing and cross-country skiing are aerobic
Stretching for Flexibility. Stiff, weakened muscles can limit movement,
increase risk of injury, fail to support the rest of the body and
make it hard to maintain a vigorous activity long enough to reach
the Target Heart Rate. Stretching exercises improve muscle flexibility
and joint mobility when the stretch is comfortably held for 20 to
40 seconds without bouncing.
Resistance Exercise for Strength. Muscles not only support all the
bones in the body, they make even routine physical activities possible,
not to mention sudden or strenuous ones. Strengthening muscles strengthens
joints and reduces the risk of osteoporosis. Push-ups, pull-ups and
weight lifting are resistance exercises that strengthen muscles.
A Healthy Lifestyle: Rounding Out the Plan. Fitness also includes
weight control, proper nutrition and stress reduction. Becoming fit
is saying “yes” to a fuller life and “no”
to unhealthy habits, such as smoking, alcohol and drug abuse. A total
fitness plan can increase the number of years and the quality of a
lifespan.
Starting the Plan—At the beginning of any fitness plan, pace
yourself. Learn the correct THR and try not to exceed it. Choose enjoyable
activities as core aerobic exercises and do a variety of conditioning
exercises to improve flexibility and muscle strength. Finally, make
healthy lifestyle choices to become-and remain -healthy and fit.
Barbara Walker is a Registered Nurse and Education Specialist with
the CAMC Health Information Center in Charleston.
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