Exercise Basics
By Fabio Comana, M.A., M.S.

The benefits of exercise are numerous and well documented. While many of us recognize the need to be physically active, our work schedules and/or lifestyles often prohibit us from adopting a regular regimen of physical activity and exercise. Currently, 36% of the adult U.S. population undertakes no physical activity, while 62% undergo insufficient exercise.

To really benefit from exercise, create a plan
While almost everyone has the notion to develop a regular exercise plan, only 50% of individuals who start exercising will adhere to their program after six months. The major reason for failure is a lack of planning. Successful planning includes goal setting:
  • Set SPECIFIC goals relating what you hope to achieve through your exercise plan.

  • It is recommended that you always set MEASUREABLE goals that you can objectively quantify. This provides real feedback to you as a means of evaluating the program's effectiveness as opposed to simply "feeling better."

  • To help ensure success, goals should be ATTAINABLE.

  • Your immediate goals should always be RELEVANT, to the big picture or your long-term vision.

  • Finally, all goals should have a TIMEFRAME, both long-term and with smaller increments along the way. This will ensure you stay on track and well on your way to success.

  • All in all, effective goal-setting is S.M.A.R.T.
However before beginning any exercise program, you should always check with your physician to help determine whether it is safe for you to participate in such a fitness program.

What exercise guidelines should I follow?
The American College of Sports Medicine (ACSM) has established guidelines for exercise programming to achieve significant health benefits and reduce your risk for heart disease. Their F.I.T.T. principle recommends exercise as follows:
  1. F = Frequency

    • One should include a moderate amount of physical activity three to five times a week. Physical activity is defined as continuous or intermittent bodily movement that is produced by major muscle contraction and substantially increases energy expenditure. Examples include brisk walking, swimming, gardening, cycling and jogging.

    • Participate in strength-building exercises two to three times a week while improving or maintaining flexibility as frequently as possible (preferably every day of the week).

  2. I = Intensity

    • The intensity of exercise depends upon your current fitness level, age, fitness goals, medical history, etc.

    • When you exercise, your muscles require more oxygen; hence the heart pumps faster to deliver this needed oxygen to the cells. Monitoring your heart rate is therefore a good indicator of your exercise intensity.

    • Your target heart rate or training heart rate (THR) represents the appropriate range that your heart beats per minute during continuous steady state exercise. If you exercise within your THR, you reduce the risk of overtraining and injury; yet provide an effective stimulus to reap the maximal benefits from exercise.

    • Refer to the chart below to determine your THR.

  3. T = Time

    • The ACSM recommends 20-60 minutes of aerobic exercise each session. While research has demonstrated this timeframe to provide significant health benefits, it varies substantially.

  4. T = Type or Mode

    • While it is aerobic exercise that most effectively brings about optimal health, never underestimate the importance of muscular strength, endurance and flexibility in improving the overall benefit of exercise to you.

    • A comprehensive program that targets all aspects of health should be followed to maximize the gains of being physically active.

    • These aspects include:

        a. Cardiovascular fitness
        b. Muscular strength (the ability to overcome an external load or resistance)
        c. Muscular endurance (the ability to sustain repeated muscular contractions)
        d. Flexibility
        e. Body composition
Tips for Exercise Adherence
  1. Find an exercise partner (ideally someone with similar exercise goals as you).

  2. Follow the "SMART" goal-setting guidelines.

  3. Create a personal contract stipulating your exercise goals, evaluation times and rewards when goals are met.

  4. Spend more time with individuals who support your goals.

  5. Make exerise part of your daily regimen. Schedule and treat it like your other appointments. Exercising first thing before your day becomes hectic can help you stick with your exercise program.

  6. Make your exercise program portable. It is easy to procrastinate when on a busy schedule, but if you always keep an exercise bag with gear handy, you can always find a moment to take a break and get a workout. While you are better off scheduling exercise at specific times, this fallback strategy beats missing workouts completely.

  7. Variety is the spice of life. Always vary your routines and progress your programs in order to avoid monotony and boredom.

  8. Be aware of symptoms of overtraining. Exercise is intended to be both beneficial and enjoyable. When exercise ceases to be enjoyable and becomes painful or unpleasant, a greater tendency exists to avoid it. Symptoms of overtraining include:

    • Pain or weakness in muscles
    • Fatigue
    • Decreased performance
    • Loss of appetite
    • Inability to sleep peacefully

  9. Knowledge is power, empower yourself to understand your program. Gaining knowledge of the mechanisms by which your program will help you attain your goals will serve to help motivate you and keep you on track.