Getting started with an exercise program or finding ways to improve what you are already doing can seem like a daunting task. To simplify the process of developing a lifelong exercise habit, the Complete Guide proposes that you take two steps. The first is to examine your goals and consider how an exercise program can fit into your life (helpful pointers on goal setting and motivation are more fully explored in chapter 4). The second is to determine the specifics of what to include in your personal exercise program.
Rather than being an exact formula, an exercise prescription is more like an old family recipe handed down from generation to generation. Although instructions are given along with a list of ingredients, the actual cooking process gets interesting. One person might add more of a particular ingredient for a spicier dish, and someone else might use a substitution if short on an item. Exact measurements would ruin the cooking experience and would negate the opportunity to customize the dish. Individualizing the process personalizes the outcome. Similarly, your exercise program will be based on solid guidelines and a list of “ingredients,” but then you will be presented with options to allow you to make the exercise program your own. You are unique in terms of your health status, your current level of activity, and your fitness goals. This chapter discusses some preliminary health screenings recommended before beginning, the basic guidelines and components of an exercise program (aerobic fitness, muscular fitness, flexibility, and functional [neuromotor] fitness), and some insights and considerations on personalizing that program.
Checking Your Status: Preparticipation Health Screenings
Physical activity provides many health and fitness benefits and is typically recommended for both prevention from and treatment for chronic diseases (e.g., heart disease, type 2 diabetes) (1). However, some may be hesitant to exercise for fear of injury or even heart attack. The Physical Activity Guidelines for Americans suggests that although the risk of injury increases with one’s total amount of physical activity, individuals who are more physically active may have fewer injuries from other causes (4). In addition, when doing the same activity, more fit individuals are less likely to be injured than those who are less fit. Cardiac events (e.g., heart attack) are rare, and the risk is greatest for those who suddenly engage in activity. This underscores the value of gradually progressing your exercise program (1). Regularly active individuals have a lower risk of cardiac events whether during exercise or at other times (4). Thus, the benefits outweigh the risks of adverse events for most people (4).
A key factor in maximizing safety during exercise is to consider your current level of activity as well as any health issues. A preparticipation screening is an important first step to maximize safety and to establish whether you are ready to start or advance your exercise program. The goals of screening are to determine if checking with your doctor is recommended before starting or progressing your program and—if you have a medical condition—if a medically supervised program or other intervention might be warranted (1).
Many self-screening tools are available. As an example, see the Physical Activity Readiness Questionnaire for Everyone in figure 2.1 (2). In addition, the American College of Sports Medicine has developed a step-by-step process designed to identify individuals who might be at a higher risk during or after exercise (1). Figure 2.2 reflects this screening process.
Preparticipation screening is an important first step in assessing your fitness.
Figure 2.1 Physical Activity Readiness Questionnaire for Everyone.
Reprinted with permission from the PAR-Q+ Collaboration and the authors of the PAR-Q+ (Dr. Darren Warburton, Dr. Norman Gledhill, Dr. Veronica Jamnik, and Dr. Shannon Bredin).
Figure 2.2 Preparticipation screening flowchart.
*The question on cardiovascular, metabolic, or renal disease includes cardiac, peripheral vascular, or cerebrovascular disease; type 1 and 2 diabetes; and renal diseases.
**The question on signs and symptoms includes concerns at rest or during activity and includes pain or discomfort in the chest, neck, jaw, arms, or other areas that may result from ischemia (impaired oxygen supply to the heart); shortness of breath at rest or with mild exertion; dizziness or syncope (fainting); orthopnea or paroxysmal nocturnal dyspnea (abnormally uncomfortable awareness of breathing when lying down that is relieved by sitting or standing); ankle edema (swelling); palpitations or tachycardia (rapid heart rate); intermittent claudication; known heart murmur; unusual fatigue or shortness of breath with usual activities.
Adapted by permission from American College of Sports Medicine, 2018.
By answering a few questions, you can determine if checking with your health care provider is recommended or if you are ready to begin (or to continue) with your exercise program. The first question relates to your current level of physical activity. “Regular” exercise is defined as having performed planned, structured physical activity of at least 30 minutes at moderate intensity on at least three days each week for the past three months (i.e., both regular and established with your exercise program). The following two questions focus on current disease and then signs or symptoms of disease. The disease status items take account of cardiovascular disease, which includes cardiac (heart) disease, peripheral vascular disease, or cerebrovascular disease; metabolic disease, which includes type 1 and type 2 diabetes; and renal disease. Signs or symptoms reflect situations suggestive of disease (see footnote in figure 2.2for signs and symptoms that should be considered).
If you do not currently engage in regular exercise, continue down the left side of the flowchart and answer the two questions related to diseases and signs or symptoms. If your answer is “no” to both of the questions, then you can begin with light to moderate activity (i.e., intensity that causes a slight increase in heart rate and breathing) and over time can continue to progress your exercise program as described in this book. However, if you do have a known disease (even if you don’t have signs or symptoms currently) or if you have signs or symptoms (even if you have not been diagnosed with a disease), you should check with your health care provider before engaging in exercise. Once you have received clearance to exercise, exercise at a light to moderate level, with progression as appropriate given your health status.
If you do participate in regular exercise, continue down the right side of the flowchart. If you are experiencing any signs or symptoms, as described previously, then you should stop exercising and check with your health care provider. After being cleared to exercise, gradually progress with your exercise program as appropriate based on your health status. If you do not have signs or symptoms but have been diagnosed with disease, then recommendations related to checking with your health care provider depend on the level of exercise you are doing. If your exercise program focuses on moderate-intensity activity (i.e., intensity that causes noticeable increases in heart rate and breathing), then medical clearance is not required. However, if your exercise program includes vigorous exercise (i.e., intensity that causes substantial increases in heart rate and breathing), then medical clearance within the prior 12 months is recommended (assuming no changes in signs or symptoms). If you have no known disease and no signs or symptoms, then continue with your moderate- or vigorous-intensity exercise program, or progress as appropriate.
Guidelines for selecting an appropriate level of activity and considerations for progressing your exercise program over time are introduced in the next section of this chapter and described in more detail in the chapters in part II of this book.
Components of a Complete Exercise Program
A balanced exercise program is like a sturdy, four-legged chair. If one leg of a chair is weak or too short, the chair isn’t stable. In the same way, ignoring one of the exercise components will put your fitness program out of balance. Each component—aerobic, muscular, flexibility, and neuromotor exercise training—is important and should be considered (1, 3). Although you may have a slightly different focus than someone else, to meet your own personal health or fitness goals, you need to address each of these fitness components.
Aerobic Fitness
Aerobic fitness is also known as cardiorespiratory endurance. Aerobic activities are those that require oxygen to provide energy and are typically described as involving large-muscle groups used in a repeated or rhythmic fashion (1). One of the most popular aerobic exercises is walking. Other examples are jogging, running, bicycling, swimming, using aerobic equipment (e.g., elliptical machines, stair climbers), tennis, and team sports (e.g., basketball, soccer). When you are engaged in these activities, you can feel your breathing rate go up and your heart beat faster as your body strives to bring needed oxygen to your working muscles.
Group exercise classes are one way to build aerobic fitness.
You should engage in aerobic exercise three to five days per week (1, 3). The intensity (i.e., how hard you are working) depends on your fitness level and your current level of activity. Some general guidelines are outlined in table 2.1, including aerobic activity targets for intensity and overall time spent in aerobic activities each week (for now, focus on the aerobic training column; resistance training is discussed in the next section).
Note the gradual progression of intensity listed in the table—starting with light to moderate (e.g., walking) and then progressing to moderate-intensity activity (e.g., brisk walking) or even to more vigorous activity for those who so desire (e.g., jogging). Intensity and duration are inversely related, meaning if one is higher the other will be lower. For moderate-intensity activity, the target duration is greater (e.g., 150 to 300 minutes per week); for vigorous-intensity activity, the time spent is less (e.g., 75 to 150 minutes per week). One person may find walking 10 minutes before and after work, and during the lunch hour when at work, an effective way to reach 150 minutes per week of moderate aerobic activity. Another person may enjoy jogging for 20 to 25 minutes three days per week for a total of 75 minutes per week of vigorous-intensity activity. The options are almost unlimited. The point of examining these recommendations is to highlight the ranges with regard to frequency, intensity, and time, with the understanding that benefits continue to increase at higher levels of activity—although scientists have not identified the upper limit at which no additional benefits will be realized (4). Chapter 5 includes more details on aerobic exercise, including two basic fitness tests that can be used to help you estimate your level of aerobic fitness (the one-mile walking test and the 1.5-mile run test).
Muscular Fitness
Muscular fitness training is typically referred to as resistance training and addresses muscular strength, muscular endurance, and power (1). Consider muscular strength and muscular endurance as the two ends of the muscular fitness continuum. Muscular strength is the maximum amount of force a muscle or muscle group can produce. Strength is focused on single-effort activity such as moving a heavy box or lifting a loaded barbell. Muscular endurance is the ability of a muscle or muscle group to exert a force repeatedly over time or to maintain a contraction for a period of time. Examples of muscular endurance are lifting a small child repeatedly or continuing to hold up a child so he can see over a crowd at a parade. Repeated or sustained contractions in other activities such as yoga or rock climbing also require muscular endurance. Muscular power incorporates the aspect of time. Power is greater when you are able to do the same movement in a shorter time or when more work can be done in the same time. Picture being able to rise quickly from a chair or move efficiently up a flight of stairs. Most activities involve aspects of muscular strength, endurance, and power; thus, in this book the term muscular fitness is generally used.
Table 2.1 offers guidance regarding resistance training for beginning, intermediate, and established exercisers. Note that you may be doing aerobic exercise regularly (and thus be in the “established” category) but may be a beginner when it comes to resistance training. For this reason, you should consider each component separately. Your muscular fitness training program should include exercises for the major muscle groups—chest, shoulders, arms, upper and lower back, abdomen, hips, and legs (1). You should also train opposing muscle groups to maintain muscle balance, which helps you avoid injury (e.g., include both low back exercises and abdominal exercises).
Your resistance training program consists of repetitions and sets. A repetition refers to the act of lifting a weight one time; lifting the weight multiple times in succession is called a set. Each muscle group should be trained in sets. You can repeat a given exercise, or you can select different exercises that target the same muscle group. The number of repetitions and sets depends on your goals. In general, individuals should perform 8 to 15 repetitions and complete two to four sets of each exercise (1, 3). For resistance training focused more specifically on muscular endurance, the repetition number is typically higher (e.g., 15 to 25 repetitions) (1). For example, consider using a body weight exercise like push-ups in which multiple sets of 25 could be performed.
To improve muscular fitness, you have to apply an overload, or stress beyond typical use, to the muscle or muscle group. This concept of relative intensity of the resistance training session is related to the number of repetitions and sets. If you cannot complete eight repetitions, then the weight or resistance is too heavy. If you can exceed 15 repetitions, the weight or resistance is too light. When starting out, you may find the need to make more frequent adjustments.
Including rest is key in order for the muscle to be able to adapt. When scheduling resistance training sessions, do not train a given muscle group on two consecutive days (1, 3). Some soreness may be experienced, but with gradual progression this can be minimized. Consulting a fitness professional may be appropriate, especially if you are unfamiliar with the various types of exercises or equipment. Muscular fitness can be improved with resistance training, and examples of specific exercises are provided in chapter 6, along with some simple muscular fitness assessments.
Flexibility
Flexibility is the ability to move a joint through its full range of motion, or in other words, the amount of movement possible given the anatomical structure of the joint. Many people consider flexibility a characteristic that either you have or you don’t. Although some people naturally have a higher level of flexibility than others do, everyone has the potential to improve flexibility even if gymnast-type flexibility isn’t a possibility. The value of flexibility can be clearly seen in daily activities such as bending to tie your shoes, looking over your shoulder to check for cars in traffic, securing a back zipper, or engaging in recreational activities such as swimming or golfing.
Flexibility can vary greatly not only among people but also among the various joints in the body. The ability to have full movement at the joint, also referred to as a full range of motion, can be influenced by injury, disuse, and age. When a joint is not used throughout its normal or potential range of motion, full movement of the joint is lost over time. To improve flexibility, you need to include stretching exercises in your exercise program (1, 3).
Stretching refers to exercises that move joints, along with the related muscles, tendons, and ligaments, through their range of motion. Include stretching in your exercise program at least two to three days per week, although daily time spent stretching provides greater potential benefits (1, 3). Typically, about 10 minutes allows you to stretch the major muscle groups (neck, shoulders, back, pelvis, hips, and legs) (1). Chapter 7 includes more information about stretching, along with specific examples of stretches.
Neuromotor Exercise Training
Most exercise programs should also address functional fitness with neuromotor exercise training (1). Your nervous system interacts with your muscles to move your body as well as to optimize agility and balance. Aging can result in a loss of balance and agility, thus leading to an increased risk of falling. Balance-enhancing activities, often referred to as neuromuscular exercises (because of the brain–nerve and muscle connection), are recommended for adults in the form of activities such as tai chi, Pilates, and yoga, and for older adults who are at risk of falling or who have impairments in mobility (1, 3). Chapter 8 includes a number of activities that can be included as part of a neuromotor exercise training program.
Creating an Individualized Program
Creating an exercise program is not difficult, but it requires some thought and planning. The first step is often the hardest. If you have been reading from the beginning of this book, you have seen compelling evidence regarding the health-related benefits of physical activity. Knowledge is good, but now it is time to develop an action plan by assessing where you are in your life and how you can find the motivation to move forward. Consider the following list of questions and take a moment to reflect on your answers:
· What aspect of my body or my current health situation makes me unhappy but could be positively affected by a regular exercise program?
· What do I want to change and why?
· Am I willing to give up my current routine to make that change?
· Do I have the motivation to make that change?
· What has been my previous experience with personal health behavior change? What worked? What didn’t? How can reflecting on my previous experience help me this time?
Your exercise program should be developed within the framework of your answers to these questions. An honest review of your current status can help to identify areas of high fitness as well as areas that might need some improvement. With this in mind, you then can consider the various program options and how they may work for you. These areas are covered in the remainder of this chapter.
Reviewing Your Fitness Assessments
Self-analysis of your current activity level along with fitness testing results (various assessments are found in chapters 5-8) provides helpful baseline information. Reflecting on your current status is a good starting point. If you are already active, be encouraged to continue and to find additional ways to maintain or improve your fitness. If you have realized shortcomings or are unhappy with some of your fitness assessment results, do not be discouraged. No matter what your current level of fitness is, you can always improve. This is true whether you are currently inactive or already active.
Fitness assessments are helpful to provide evidence of improvement over time (1). Repeating the assessments periodically can provide objective evidence of your improvement, or can show you areas that may need some extra attention. If you are a beginner, you may want to include assessments more frequently (every two to four months) because the feedback can be used to help you adjust your program. If you are a more established exerciser, you will not experience substantial changes and thus may need or want to conduct assessments only a couple of times per year. Charting your scores along with the ranking for each assessment lets you watch for progress over time. If you aren’t seeing improvement in a particular area, you may need to increase your focus on that fitness component. If you are already at a good level of fitness, then seek to maintain your fitness in that area.
Although the scores and rankings from fitness assessments are useful in establishing a baseline as well as in marking your progress, your reasons for becoming active are not likely linked to a number on a chart. More likely, your wake-up call was realizing that lack of fitness prevents you from engaging fully in life activities. Consider the following examples:
Aerobic Fitness
· Do you find yourself breathless going up a short flight of stairs?
· Do you avoid social or recreational situations that may involve physical activity?
· Are you unable to keep up with peers in recreational activities or sport competitions?
Muscular Fitness
· Are you unable to lift a full bag of groceries from your vehicle?
· Do you struggle to hold your child or grandchild?
· Are you limited in your recreational pursuits by a lack of strength?
Flexibility
· Are you unable to reach over your shoulder to fasten a zipper?
· Do you find it difficult to look behind you to check for traffic when driving?
· Do you have to modify your movements (e.g., a golf swing) to compensate for limited joint mobility?
Functional Fitness
· Do you find yourself unsteady when moving quickly from one position to another?
· Are you prone to falling?
Body Composition
· Are your clothes tighter than they were last year?
· Do you feel unhappy with your appearance because of weight gain?
· Does added body fat limit your enjoyment of recreational activities such as jogging or cycling?
Although assessing each of the components of fitness is encouraged, acknowledge that you are more than a score! Your quest for improved health and fitness relates to how you function on a daily basis. Make the changes you need to fulfill your potential. The scores or rankings provided by the fitness assessments are simply intended to help you monitor your progress.
Activity Program Options
As you look to initiate or add to your existing exercise program, you face a multitude of decisions that may affect your adherence and the benefits you receive from the exercise program. For example, should you exercise alone or participate with a partner or in a larger group? Would it be best to join a community-based fitness facility or a large commercial health club? What types of equipment should you buy? The sections that follow provide assistance in navigating some of these decisions.
Should I Exercise Alone or in a Group?
Exercising alone is a viable option for many people. Unless you have health issues that need to be professionally monitored, going solo with an exercise program can be very satisfying. Exercising alone can be done at home, outdoors, or even at a health club (many are now open 24 hours a day). If your schedule is busy, you may appreciate the freedom of not having to coordinate your schedule with anyone else. The time you spend exercising can be a chance to turn off your mind from the stress of the day and focus on your exercise experience.
An important consideration when exercising alone at home or outdoors is safety. Staying within a level of intensity appropriate to your current fitness level enhances the safety of a home-based program. Exercising outdoors brings up safety issues in terms of people, traffic, and weather conditions. When exercising outdoors, always walk or run on a sidewalk, if available, and face traffic at the edge of the road when a sidewalk is not available. When cycling, ride with traffic in a designated bike lane, or as far to the right as possible in the outside lane when bike lanes are absent. Avoid exercising in high heat and humidity, and always wear appropriate clothing and shoes in cold, snowy, and inclement weather. Although listening to portable music devices is enjoyable, use caution when exercising in places where you will encounter motor traffic because these devices reduce the ability to attend to sounds that may be important for safety. To help prevent accidents and injuries, never assume that others around you are being diligent with respect to your safety. If you exercise in and around traffic, wear bright and reflective clothing and be vigilant and careful in every way possible.
Although exercising alone is a great choice for some, many people prefer exercising with others. By involving your family members, friends, and coworkers in your activity program, you can help each other make exercise a regular habit. In doing so, you claim health and well-being benefits for yourself while also helping those around you to do the same. You may also find opportunities to expand your social network with others already involved in activities of interest to you.
Exercising in groups can take the form of organized classes in aerobics, spinning, or kickboxing at fitness facilities, or of more informal situations such as mall-walking groups. Most commercial health clubs and community fitness facilities offer a variety of group exercise classes as part of the regular membership package. These classes can be a great way to meet people with similar interests. Be sure to check what is available when deciding where to join.
Community-based programs foster group dynamics that offer support and encouragement, which can be highly beneficial regardless of your level of experience. Examples include cycling clubs, running clubs, and ballroom dance groups. Such groups form within communities either spontaneously, through the grassroots efforts of a group of individuals, or by way of local agencies hoping to promote physical activity and healthy living. Along with fitness benefits, such groups also typically provide a great social outlet.
Should I Join a Fitness Facility or Exercise at Home?
Although there are many ways to participate in exercise and focus on health, one of the most popular is membership at a fitness facility. Options include large commercial health clubs, community fitness centers, and small storefront centers. Issues to consider when making your choice are the services that are most important to you and the cost of membership.
A great advantage of fitness facilities is the variety of options available for aerobic and muscular fitness training. Most facilities have a number of treadmills, stationary bikes, and elliptical machines, and many also include a swimming pool and areas to play basketball and court-based sports. Likewise, many facilities offer a wide range of weights and resistance machines for muscular fitness training. These options, along with any number of group exercise classes and child care, make joining a fitness facility an attractive choice for many individuals and families.
When deciding whether to join a fitness facility, consider location, hours of operation, equipment, supervision, shower facilities, member services, and cost (see table 2.2). One other important part of your decision relates to the environment of the facility. Some exercisers are drawn to facilities that are family focused and more relaxed, whereas others prefer a more serious athletic environment. Before joining, tour the facility at the time of day you plan to exercise to get a clear picture. Many facilities offer short-term memberships at very low cost, allowing you to see if the facility is a good match for you. Careful consideration of each of these issues and others unique to your circumstances can help you make your decision.
Rather than joining a health club or fitness facility, you may prefer to exercise in the comfort and convenience of your own home. You can develop a very effective fitness program at home with little to no equipment, or you may choose to look into purchasing some exercise equipment. Examples of no-cost, equipment-free options include calisthenics (such as push-ups, curl-ups, jumping jacks), walking or jogging in place, flexibility exercises that require only a space on the floor, fitness-based programming on public television, exercise DVDs from the local public library, or videos available from reputable sources on YouTube and the Internet. With regard to the last two options, it is beyond the scope of this book to evaluate all of the available fitness programs, videos, and DVDs. If you choose these options, consider the credentials of the people associated with the materials. In addition, take into account your own personal style and follow the guidelines outlined in this book when choosing a home-based program.
Although no-cost options present viable opportunities for physical activity, you may want more variety in your home-based program. Purchasing some rather inexpensive items can broaden the scope of activities you can do—for example, an exercise mat for stretching or doing yoga, elastic tubing or medicine balls for resistance training, or a stability ball to work on balance and coordination.
Exercise equipment is another consideration, depending on your budget and the space you have available. The starting cost for exercise equipment likely is more than a yearly membership to a local fitness facility or health club, but this may be a worthwhile investment when you consider the long-term use and convenience. If you decide to purchase your own equipment for use at home, the challenge will be to meet your personal fitness needs while simultaneously finding a good blend of price and quality. The following list of questions will help you purchase equipment that will provide years of use rather than turning into a garage sale casualty:
· What are your fitness goals? If you plan to focus on a walking program, you don’t need a treadmill with capabilities for an Olympian! However, if you have some competitive goals in mind, be sure the equipment can withstand the rigors of your training. Match your use with the construction and purpose of the equipment and also the activities you most enjoy.
· How much space do you have available? Take time to measure your floor space. A piece of equipment always looks much smaller in a showroom than it will in your home. You will need some space around the equipment to allow for safe usage, so calculate that into your plans. Some resistance training equipment has a significant vertical component, so knowing ceiling height is also important.
· How much money do you want to spend? Home exercise equipment varies greatly in price. Cost is always a consideration, but keep the first question in mind, too. If a simple piece of equipment will fulfill your fitness goals, don’t be pulled into purchasing more expensive equipment with options you will never use. Quality should be a major consideration. One or two high-quality pieces of equipment are better than a number of poor-quality items that do not provide the enjoyment you anticipated.
· How does the equipment feel? You should try out any piece of equipment you plan to purchase. You are not likely to buy a car based on viewing a picture in a magazine. In the same way, you should take exercise equipment on a “test drive” to ensure that it matches your needs. All moving parts should be smooth and fluid, not jerky or rubbing. Also make sure the equipment fits—treadmill belts should be long enough for your stride; stationary bikes should be adjustable to allow about a 10-degree bend at your knee at the bottom of the pedal stroke; and resistance training equipment should adjust to your limb lengths.
· Is assembly provided? When it comes to any home-based purchase, there are three dreaded words: “to be assembled.” Some items may be simple to assemble, but for others you may want to ensure that professional assembly is included in the purchase price.
If you start out with this list of questions, you will maximize the benefits of home-based exercise equipment and realize years of enjoyment.
Should I Hire a Fitness Specialist or Personal Trainer?
One other important variable you may want to consider when planning a new or revised exercise program is hiring a fitness professional to help with assessment and prescribe appropriate exercise. Though titles vary considerably within the fitness industry, this kind of professional has typically been known as a personal trainer, health fitness specialist, or exercise physiologist. Unlike the situation in the medical field, mandated standards are not in place for personal trainers or fitness specialists, so you should ask some specific questions to determine whether the person has appropriate qualifications. A list of questions you can ask is presented in figure 2.3; several “no” responses indicate that you may need to look elsewhere.
Until more uniform and rigorous hiring standards are in place within the fitness industry, a “buyer beware” mindset seems to be appropriate and prudent. Your interview should help you determine whether the prospective trainer is a good match for you in terms of style and general approach to health and fitness. Some people prefer a very nurturing and encouraging style, whereas others tend to respond more positively to a trainer who has a lot of energy and is more demanding. Your task is to determine what motivational style and approach best suits your personality.
One last question is whether hiring a fitness professional is a necessity or a luxury. Most experts agree that meeting recommendations for physical activity does not require a trainer, but having someone who is focused on helping you reach your health and fitness goals can be very useful. Also, with some activities (e.g., resistance training), guidance provided by a trainer not only enhances the experience but also promotes safety. One reasonable option is to hire a trainer to conduct fitness assessments, develop a comprehensive fitness program, and provide instruction and feedback in the early stages of the program. Thereafter you may be able to consult with the trainer periodically for updates.
Do I Need Special Apparel to Exercise?
Whatever your preference—solo exercise or in a group, home-based, or fitness facility—common considerations for safety and comfort are shoes and clothing. Attention to these basic items can optimize your enjoyment and help you avoid injury that could derail your exercise plans.
Before selecting a pair of shoes, determine your primary activity and the surface (e.g., pavement, exercise facility floor). Spend some time in an athletic shoe store consulting with an expert regarding the type of shoe that will best serve your purpose. For example, running shoes are constructed for forward motion rather than side-to-side, so if you are taking an aerobic dance class or playing tennis, you want a shoe that is constructed to handle lateral movements. Don’t fall into the trap of believing that the most expensive shoe is the best. The most important factor when selecting a shoe is good support and proper fit.
Clothing doesn’t have to be high priced to provide comfort during exercise. Select clothing appropriate for the temperature and environmental conditions in which you will be exercising. Clothing that is appropriate for exercise and the season can improve your exercise experience. In warm environments, clothes that have a wicking capacity are helpful in dissipating heat from the body. In contrast, it is best to face cold environments with layers so you can adjust your body temperature to avoid sweating and remain comfortable.
Deciding to take charge of your health and to improve your fitness is a powerful resolution. Before getting started, a health status check is recommended to identify any current concerns (including follow-up with your health care provider as needed) in order to maximize safety when you are active. The benefits of physical activity are so great that being active is recommended for most people. A complete exercise program includes aerobic activity, resistance training, flexibility, and neuromotor exercise training. With these tools in hand, reflect on your reasons for exercising and your goals. Your exercise program will not be static but will likely change over time as you continue to reflect on fitness assessments and develop new and more challenging goals.