Getting started or recommencing exercise are decisions that have normally come about after a realisation that there is a fitness, weight loss, flexibility, rehabilitation or strength goal (amongst others) to be achieved.
Acting on your decision and implementing an appropriate schedule of exercise are both crucial to your success in achieving your goals.
Likewise if you are already following a program and your goals are not being realised, then maybe it is time to review the components that help people commit to lifelong movement and how you can achieve your goals.
Exercise and fitness are aspects of lifestyle that fluctuate in a hierarchy of priorities during the course of a lifetime. Although this roller coaster of fitness is “normal” it is worth while looking at how we can minimise the moments in our lifetime that involve “inactivity”.
The majority of the Australian population are aware that exercise and movement create improved health and well being. Yet, there are many voodoo’s about moving because making time to exercise comes at the expense of other activities and uses potential recreation time that could be focused elsewhere.
Ironically people deny themselves the benefits of exercise because of their belief that their current lifestyle is “healthy” and easier to maintain than making a positive lifestyle change. It is not until a life changing event occurs where change is essential to improve health. This can be seen especially with cardiac patients, sufferers of high blood pressure, type II diabetes and rehabilitation (to mention a few).
For the many Australians who do not exercise or participate in sport there is great news;
It is not too late!
You can commence your program right now!
To enter into an exercise / movement program that provides the desired results for the individual, then specific lifestyle aspects should be considered, evaluated and addressed prior to entering into a program.
All success whether it is in business or sport requires planning, implementation and ongoing review. Many people who take time out to plan success will achieve success. Other people who do not take the time to plan their successes, rarely achieve desired outcomes because they did not identify what they were actually trying to achieve.
The main reasons people approach me for programs are to achieve results such as:
Weight loss / fat loss
Reduced stress
Increased fitness
Sports specific reasons eg. Increased strength
Increased flexibility
Rehabilitation
Kick start of motivation
Seeking variety
In all these areas of desired results there are common elements within a program that will help achieve success.
The four fundamental aspects of any movement program are outlined below with some examples:
Movement to increase cardiovascular fitness
Walking
Jogging
Group Fitness
Swimming
Cycling
Resistance activity to increase bone density / tone / strength
Aqua aerobics
Weight Training
Pilates
Yoga
Recovery & Regeneration including - Relaxation & Flexibility
Static stretching
Deep breathing
Mediation
Programs for dynamic stretching
Relaxation moments during any day – taking 5 minutes out
Healthy sleeping habits
Nutrition – to assist recovery and regeneration
Healthy nutritious foods
Eating for the appropriate energy expenditure
In adapting a program for an individual a fitness trainer will then address certain elements relating to the FITT Principle.
This refers to:
F = Frequency
I = Intensity
T = Type
T = Time
Example Program
Aim to build a comfortable base level fitness that will achieve long term goals of:
Weight loss
Increased fitness
Walking is our chosen Type of movement activity.
The aim is to build your time up to 45 minutes to an hour over a 3 week period (or more weeks if required).
Once you achieve this time frame we then add more intensity such as walking up hills (initially decreasing the time & then after adaptation increasing the time again)
With a frequency of 3 to 4 sessions per week.
In addition to this element of the program stretching needs to be integrated to avoid injury.
It is recommended that 10 minutes be taken to stretch at the end of movement to lengthen out muscles and reduce any build up of lactic.
Hydration is extremely important to the body, so be sure to maintain fluid intake.
I have no doubt that you can guide yourself through your own exercise program and achieve fitness. I ask you to consider that the top athletes in the world have coaches and fitness trainers and that maybe in your initial stages, an option is to have a program worked out for your individual needs. There are different options available including, but not limited to:
Going to a gym and having a program worked out for your specific lifestyle, medical and injury history (some gyms will charge you a fee unless you are a member)
Join a health club / fitness centre and be guided towards your goals with regular program updates
Investigate personal training options – maybe even combine with a friend and have a couple of sessions together
You have many aspects to deal with in your life and it is important that you allow exercise to sit complimentary to all other aspects of your lifestyle. Talking to a fitness trainer may assist you to organise your priorities and develop lifetime habits for fitness and long term health.
Increasing your incidental exercise is another initial step that will assist you to burn more energy and get moving. The remote control and convenience stores removed a level of daily activity that used to be burnt up in a normal day. Where possible take the stairs, park further away from the shops and enjoy the walk. In an office stand every half an hour and stretch out your muscles and joints. Moving your body increases the health of your joints and muscles and will give you a healthy body to live your life in.
In conclusion:
The time is right for you to commence an exercise program NOW!
Make time and talk to a fitness trainer about your individual needs and lifestyle considerations
Select appropriate movement types and schedule the timing of your exercise to compliment your current lifestyle
Gradually increase the duration of your movement and then the intensity
