Are you have a hard time committing to exercise?
Two key criteria must be
met when selecting or designing an exercise program:
1)
The program must place the appropriate demands on the
systems of the body (cardiovascular, metabolic, muscular, etc.) in order for
adaptation to occur.
2)
The program must maximize an individual’s willingness
to comply.
Designing an exercise program unequivocally requires
the direct supervision of a trained individual.
The following information will allow such an
individual to assist you in designing a program based on your health history,
goals and interests. If you have
already had such a program designed then perhaps this review will assist you in
analyzing and improving upon it.
An exercise routine must address the following four
categories:
Muscular
strength
Muscular
endurance
Cardiovascular
endurance
Flexibility
Remember the following with regards to your exercise
routine:
Aerobic exercise
The American College of
Sports Medicine (ACSM) recommends that aerobic/cardio exercise be completed 3-5
times per week for a minimum of 30 – 45 minutes. These segments can be broken into 10-15 minute intervals and will
still allow for metabolic changes.
Such exercise should cause
an individual to exercise at 65-80% of maximal heart rate.
Weight bearing aerobic
exercise (ex. walking or aerobic exercise class) will create a greater total
calorie expenditure than non- weightbearing aerobic activity (ex. swimming or
biking).
Strength
training/weight lifting exercise
The ACSM recommendations for strength training are that an individual
take part in weight lifting exercise at least two times per week.
This program must create an
overload on the musculoskeletal system to receive the metabolic and muscular
changes associated with weight lifting.
Weight bearing machines
that can be adjusted for position and height are critical in a safe strength
training program. A free weight exercise routine should focus on the balance,
strength and ability of the participant.
Critical factors with
regards to exercise adherence:
1)
Safety
2)
Time
3)
Boredom
4)
Results
To increase exercise
adherence the following guidelines can be helpful to consider:
1)
Have a plan
2)
Create short
term quantifiable goals
3)
Minimize injury
4)
Request fitness
testing
5)
Group exercise
participation
6)
Variety
7)
Establish
accountability
8)
Chart your program
and progress
9)
Compliment
exercise program with recreational activities
10)
Use music to
motivate
11)
Establish and
commit to a routine
12)
Enroll in
motivational rewards programs
Select a qualified
and enthusiastic exercise leader
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