If there is one supreme natural therapy for chronic
and degenerative disorders, it is exercise. And if there is one natural
therapy that is more natural than any others, that too is exercise.
You don't need a degree in anthropology or physiology
to realize the human beings were literally designed to be highly active
organisms. Our leg muscles, particularly, seem shaped by a need to walk
or run for great distances. So when we say that exercise is therapy, we
are also saying that returning to a more natural mode of activity
is therapeutic.
Exercise also burns up cholesterol and other fats.
It improves circulation to the point that areas stressed with regular exercise
will
actually develop additional tiny blood vessels
to deliver oxygen and remove wastes. Muscles trained by exercise develop
greater stores of ready energy in the form of glycogen. The muscle themselves
grow larger and stronger. The lung function improves, and the heart rate
becomes lower.
The progressive exercise that moves limbs through
the full range of motion will prevent joints afflicted with bursitis or
arthritis from freezing up. The exercises that stretch the pelvic area
will make life easier for women troubled with menstrual cramps. Exercises
also
help you relax and get a better night's sleep,
maintain your weight by burning off fats and normalize the appetite etc.
A physical active life may allow us to approach our true biogenetic potential
for longevity.
Designing
a Personalized Exercise Program
Getting Motivated
Regardless of the level of commitment you are
able or willing to devote to exercise, it is important to remember that
all exercises and activities burn calories and have fitness benefits. It
is not as important what you do, so long as you do something. It is better
to do a little, than to do nothing at all. Once you become a regular exerciser,
you can begin to fine-tune the exercise program to meet your specific goals.
There are many factors that affect the motivation
needed to begin or maintain an exercise program, especially if you have
never exercised before. Some people are not motivated until there is a
crisis, such a diagnosis of a disease or weight gain. You should start
by taking a mental inventory of what exercise can accomplish for you. Then,
you may ask yourself, are these benefits worth putting some time and energy
into an exercise routine? In addition, it is helpful to keep the following
tips in mind:
You should not expect immediate results. It takes
about 12 weeks to see measurable changes.
It is important to wear adequate footwear to avoid
added stress on the hips, knees, ankles and feet. Shoes should be replaced
at least once a year, if not more often.
It is helpful to avoid measuring yourself against
other people. Everyone is different with individual goals and needs.
You should start off slow, with a comfortable
routine.
You may want to consider getting a fitness appraisal
from a fitness professional. The knowledge of your exercise needs and expectations
helps to develop an appropriate routine.
Warm-up
The warm-up is the first step of an exercise workout.
Warming-up for 10 to 15 minutes before exercise increases circulation and
delivers more oxygen to the muscles. It increases flexibility by stretching
muscles, thus reducing the risk of muscle injury or soreness.
Begin with five to 10 minutes of a slow activity.
It is a helpful to spend a few minutes walking, jogging, or marching in
place. This should be followed by mild stretches to warm up the muscles,
raise the body temperature, and increase blood flow before the actual exercise
begins.
Flexibility
Flexibility exercises increase range of motion
in the body's joints and keep muscles supple. Flexibility allows greater
freedom of movement, improves posture, increases relaxation, releases muscle
tension, and reduces risk of injury.
Flexibility is hereditary and primarily due to
your gender, age and level of physical activity. You tend to lose flexibility
with age, but this is usually a result of inactivity rather than aging.
Increasing and maintaining flexibility is achieved through performing stretching
exercises. Stretching should be a slow and gradual process.
You should start each stretch slowly, exhaling
as you gently stretch the muscle and inhaling as you relax. It is important
to hold each stretch for at least 10 to 30 seconds. You should stretch
to the point of mild discomfort, not pain. It is helpful to avoid bouncing
while stretching to minimize muscle strains.
If a stretch hurts, you should not push yourself
too far. Also, you should never stretch a muscle when you have not done
a proper warm-up. Stretching a muscle when it is "cold" increases the likelihood
of injury.
Strength and Weight Training
Strength and weight training are defined as activities
designed to build muscular strength and endurance, which maintains lean
muscle tissue. Such exercises may include pushups, free weights or weight
machines.
In a weight-training program, a routine consists
of sets and repetitions (also called "reps"). Repetitions are the number
of times one lifts the weight without resting; a set is the completion
of a predetermined number of repetitions (or the number of successive repetitions
performed without rest).
An average weight training routine may consist
of three sets of 12 repetitions. For the average person who is trying to
improve appearance and bolster health, multiple sets may not be necessary.
One set of eight to 12 repetitions, working the muscles to the point of
fatigue, is usually sufficient.
To avoid strength imbalances, it is important
to work all major muscle groups. It is wise to consult a certified fitness
professional to develop a program and learn safe lifting techniques. Some
important strength training principles are
listed below.
You should perform each exercise through a full
range of motion.
It is helpful to concentrate on proper form and
maintaining control.
It is important to avoid locking joints by always
keeping a slight bend in the arms and legs.
You should use a one to two count on the lift
and a three to four count on the release.
It is important to maintain a normal breathing
pattern by exhaling on the lift and inhaling on the release.
The last two reps should be difficult to achieve.
If the last two reps are not difficult, then you should use heavier weights.
Muscle rebuilding generally requires 48 hours,
so it is best to lift every other day.
It is helpful to begin by working larger muscle
groups and then, move to smaller muscle groups (back, then shoulders, then
biceps).
Improvement is based on the overload principle.
"Overload" means that in order to improve the performance of your body's
systems, that system must work harder than it is accustomed to working.
"Muscle overload" means that in order to continue developing strength or
endurance, the muscles must be challenged to do more.
Beginners should start with a weight that you
can comfortably lift and build slowly. Once you are comfortable with your
routine, you can increase the overload by performing an additional exercise
for each muscle group, increasing your repetitions, or increasing the weight
by 5 percent. In general, every six to eight weeks, you should change your
strength-training program.
Aerobic Exercise Programs
The appropriate frequency, intensity, and time
of an aerobic program will vary from person to person. In general, when
you begin an exercise programs, you should review your goals, time commitment,
current activity level and age.
Then, you can decide how often, how hard, and
how long you can exercise on a regular basis. When you are just starting
out, it is more important that you focus on frequency and time rather than
intensity. Then, once you are able to exercise at least three times a week
for 20 minutes, you can begin to concentrate on intensity.
How Often How Hard & How
Long
Beginner 3 days 40 to 60 percent 12 to 20 minutes
Improvement 3 to 5 days 50 to 85 percent 20 to
30 minutes
Maintenance more than 3 days 70 to 85 percent
30 to 45 minutes
*Percentage of Maximum Heart
Rate (MHR)
Over time, the frequency, intensity, and time
of the exercise program should change. To improve your physical fitness
level, your body must work harder than it is accustomed to working. Physical
fitness improvement can result from either a change in frequency, intensity,
time or type of exercise.
Cool-down
The cool-down is the last step of the workout.
Cooling down helps return blood to the heart so that it may recover oxygen,
and it prevents pooling of blood in the muscles of the arms and legs. Dizziness,
faintness, and muscle soreness may occur without a cool-down.
You should gradually reduce your heart rate and
blood flow to the muscles by decreasing your intensity toward the end of
the workout. It is important to slow down, but not stop -- you must continue
walking or moving for another five to 10 minutes in order to cool down
the muscles. Every workout should end with a cooling down period, followed
by stretching.
