Hiking through the mountains of France
(also referred to as...)
Aerobic / Endurance / Flexibility / Isotonic / Isometric / Muscle Building / Static / Strength Exercise
Anaerobic Training, Bodybuilding, Cross Training, Speed Training, Weightlifting
Introduction
In earlier human existence, survival depended on being physically active. Whether it was obtaining food, building shelters, traveling great distances on foot, or working with hands, people were constantly engaged in a variety of life-sustaining occupations. The same still holds true in many parts of the world.
In North American society, however, our jobs and lives have become less labour intensive. Through a number of societal shifts, we now live in a time and place where the automobile is the dominant form of transportation and entire cities are constructed around its use. Physical work, although still useful, also no longer serves as the primary means of our existence. Machines can handle what we no longer do by hand. Freed from physical work, our minds have become our greatest assets -- and the tools we will use to carry us into future generations.
In some ways we should feel grateful for this "physical freedom"; however, it does not come without its price. As our lives become less and less physically demanding, we are becoming more and more sedentary. Physical work has become a choice -- a recreational activity that not enough of us engage in on a regular basis. And despite ongoing trends in fad diets and exercise products, North Americans suffer with a current epidemic of obesity, particularly among children.
Not only is one out of every two North Americans substantially inactive, but one out of three are considered obese, or dangerously overweight (more than 20% over the maximum desirable weight for gender, height, and build). Being sedentary also extends to youths; only 36% exercise regularly and even less are able to pass minimal fitness tests.
The problem with this situation is not an aesthetic one; being sedentary is harmful to your health. The human body has generally not evolved since our ancestors were still relying solely on muscle power. It cannot be stressed enough that exercise is not extra work but rather a natural function of the human body, without which we start to suffer. Disuse of your body is misuse of your body.
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The bottom line is that exercise makes you live longer. Recent studies suggest that for every one hour you exercise, your life extends by two hours -- a pretty sound investment. A 17,000 person Harvard Alumni Study showed that even moderate amounts of exercise decreased mortality rates by 25 to 30%. It is hard to argue with these numbers. However, the numbers do not reveal the whole story.
As well as increasing longevity, exercise is just good old-fashioned fun. Exercise is enjoyable. It actually increases energy, it promotes a positive mood and a good self-esteem, and it relieves stress. Furthermore, exercise increases your capacity to circulate blood throughout your body at a faster rate, allowing you perform activities for longer periods of time and at increased work levels.
Cardiovascular disease is probably the most important consequence of sedentary living. Exercise reduces every single major modifiable risk factor of cardiovascular disease, including smoking. Many people quit smoking when beginning a new exercise regime, and while exercising, tend not to be in environments where they are exposed to second hand smoke. After all, smoking and exercise do not mix well. However, even if quitting does not take place when beginning an exercise program, exercise develops a sense of mastery and self-confidence that helps control smoking, among other bad habits. The risk factors of cardiovascular disease that are reduced by regular exercise include high blood cholesterol levels, high blood pressure, inactivity, diabetes, obesity, and stress. In all, experts agree that being physically fit reduces your chance of having a heart attack or stroke by eight times.
Sedentary men are at a greater risk of colon, rectal, and prostate cancer. Sedentary women are at a greater risk of cancers of the breast, uterus and cervix. Being inactive is strongly linked to being overweight, which also puts undue strain on your back, legs, and joints, leading to further health complications.
Exercise is the only way to keep muscles strong, helping them build strength, flexibility, and endurance. Disuse results in a process called "atrophy", where muscle fibres shrink, becoming weak and unhealthy. Contrary to popular belief, exercise actually prevents muscle and joint injury, as extra muscular support protects your body, almost like armour.
It is this very same protection that helps prevent musculoskeletal damage such as low back pain, as well as protecting you from a "slipped" intervertebral disk. Furthermore, regular muscular activity promotes muscle flexibility, which allows for a greater range of motion without risk of injury. Being physically active also keeps bones strong, reducing the risk of developing osteoporosis, a disease to which women are particularly vulnerable. A study in Toronto on 60 year-old women demonstrated that even moderate exercise helped to improve their bone density.
Types of Exercise
Aerobic / Endurance Exercise
Aerobic, or endurance exercise, involves using your large muscle groups in rhythmic and repetitive movements for prolonged periods of time. The exercise improves by a gradual, systematic increase in the time and effort you spend exercising. Activities to choose from are numerous, including brisk walking, running, cycling, swimming, rowing, cross-country skiing, racquet sports, and many more activities.
Many people prefer the solitude of exercising on their own, while others enjoy the company and motivation of exercising with others. Aerobic exercise protects your heart and circulation by increasing HDL "good" cholesterol, reducing blood pressure and blood sugar levels, reducing your body's tendency to clot, and burning away body fat.
Heart Rate
During aerobic exercise, you will be working hard to raise your heart rate to between 70 to 85% of its maximum. To determine your maximum heart rate, start by subtracting your age from 220. A 37 year-old with a resting heart rate of 72 beats per minute wanting to exercise at 70% capacity would calculate his/her target heart rate with this equation:
(220-37-72) x 70% = 150
These numbers are just guidelines, however, and are just numbers. Although 150 beats per minute would be the target heart rate using the above equation, it is not difficult to tell when you are exceeding your limits. You should be exercising at a rate where you are breaking into a heavy sweat without feeling winded or breathless. Working hard and efficiently in aerobic exercise means that you are working just beyond a comfortable groove -- that you are maintaining a degree of comfort while at the same time pushing your limits.
Working below this rate is inefficient; working above it is not only dangerous, but is not in any way beneficial to your body. A burning or cramping sensation can indicate that you are working too hard and that your heart is not receiving enough oxygen for the amount of effort you are exerting. At this point you should slow down and find a more comfortable pace. It is important to understand that training for aerobic exercise involves not only striving to go faster and farther, but also finding the perfect rate at which to exercise. This is essential for proper training; it ensures that exercise becomes more beneficial. Although finding this "rate" may be difficult to explain in theory, it is much easier felt once you have established a regular aerobic workout.
Muscle Building, Strength Exercise
Exercises for muscle building or strength, should be used to complement aerobic exercise, not to replace it. Strength exercises can be divided into two categories, isotonic and isometric exercises.
Isotonic Exercises
Isotonic exercises result from muscles moving through their regular range of motion; they contract without increasing muscle tension. This may include the conditioning of leg muscles through biking, or the strengthening of your shoulders and upper back from rowing.
Isometric Exercises
Isometric, or "static" exercise, is what we associate with weightlifting, or bodybuilding. Whether you are doing a leg press (pushing weight away from your body with your legs, starting bent at the knees and extending your legs outward without moving your upper body) or doing a standard push-up, isometrics are used to improve power, bulk, and peak performance.
Isometric exercises are done specifically to subject your muscles to tension, or "shock". This increases your blood pressure by narrowing your muscles' blood vessels and can be dangerous if done excessively or if you have a heart condition. If used in moderation, however, isometric exercises can help provide support for aerobic conditioning. Improved strength in leg muscles can help you avoid injury and improve performance when biking or running, while extra strength in your chest, shoulders, and back can help improve your swimming performance.
Flexibility Exercises
Flexibility exercises, whether in the form of calisthenics, yoga, or other stretches, are an essential part of an exercise program. They should be performed before and after both aerobic and strength exercises to improve performance and especially to avoid injury.
Flexibility involves the degree to which our muscles, joints, ligaments, and tendons allow us to move in their full range of motion. Common problem areas include the low back, shoulders, chest, and hamstrings (back of your upper legs). These muscles become tight and we lose mobility due to prolonged periods of sitting, improper body alignment or posture, lack of exercise, and lack of stretching before or after exercise. Sprains and strains are often caused by "cold" muscles that become over-stretched due to a simple lack of warming up before exercise.
Not only do flexibility exercises help stretch muscles directly, but they also increase your ability to stretch more, by circulating blood around your body. Many people do not realize that stretching not only prevents injury but actually enhances performance, including strength. Research has shown that flexibility (and not just musculature) is a contributing factor to strength.
Speed Training / Anaerobic Training
Speed Training, or anaerobic training, is another form of exercise where you force your body into working at a pace that exceeds your heart's capacity. Athletes call this sprinting or interval training. An example is sprinting a 200 metre lap, walking the next one, and continuing this cycle until total exhaustion. For some athletes, it is an essential training device to achieve peak performance. For the average person, speed training should not be employed unless it is an integral part of your training program. Consult with your fitness consultant or personal trainer as to the appropriateness of this form of exercise for your needs.
Putting Together A Program
The common guideline given by health practitioners is to do 20 minutes of aerobic exercise three times a week and perhaps to add in some strength training exercises. Although most likely an attempt to procure sedentary people to begin exercising, the guildeline is not an optimal goal (though every bit of exercise helps). The Harvard Alumni Study showed that although 500 calories of aerobic exercise weekly (the equivalent of one hour) can help prevent diseases associated to being sedentary, 2,000 to 3,000 calories was the optimal benefit for overall good health. This translates into 4 hours of aerobic exercise weekly, which is not much when spread out evenly across 5 or 6 days. According to the study, exercise proved to be not beneficial nor harmful when that range was exceeded.
Cross Training
Cross training prevents injury by protecting you from over-training. If you can, alternate methods of exercise, such as cycling and swimming, instead of just running. This causes less physical stress, less repetition, and is simply more rewarding.
A balanced and symmetrical workout regime is essential as opposite muscle groups protect each other. A strong upper back supports your chest, while good abdominal strength is key in supporting your lower back. And, as mentioned above, different types of exercise are also complimentary. Being muscular supports your endurance training, while good cardiovascular strength supports your muscle building. Experimenting with different exercises also helps you find ones that you like and those are the ones you are most likely to stick with.
Exercise and Weight Loss
If you have weight loss goals, it is important to keep in mind that one pound of fat is the equivalent of 3,500 calories. If you exert 500 more calories than you consume on a daily basis, you will lose about one pound per week. These numbers should not serve as a guide (do not "number-crunch") but rather as an indication of the dangers of rapidly losing weight. Dieting does not work and is harmful; the idea is not to eat less, but to eat properly, in combination with your healthy exercise program. Rapid weight changes, especially repeated weight fluctuations, can be dangerously stressful to your body (and to your mind).
What is a healthy body shape? People come in all shapes and sizes and being physically fit does not necessarily correspond with a model's physique or what is deemed "fit" by society. It is generally understood that 18% body fat is a healthy maximum for men, while up to 25% is healthy for women (women naturally carry a higher percentage of body fat). There is controversy, though, as to what constitutes healthy minimums. For instance, marathon runners and competitive bodybuilders often fall off the body fat percentage charts (sometimes well under 5% body fat) and there is great debate as to whether those body types are considered "healthy".
Exercise as Lifestyle
Above all, exercise should be thought of as a lifestyle choice and not something you are forced into. It should be fun and enjoyable and something you will want to stick with for the rest of your life. You can choose from hundreds of different activities and rotating your activities is always best. This keeps you from becoming bored, prevents injury, and ensures that you are exercising you body in different ways.
The gym may be an intimidating environment to exercise, especially if you are just beginning an exercise program. You can stay motivated by exercising with friends, joining exercise groups, or keeping weekly charts with your goals and achievements. A recent poll in a Toronto newspaper claimed that 47% of people do not have enough spare time to exercise. However, other studies show that North Americans watch an average of 15 hours of television in just one week...
Precautions
Above all, do not overdo it.
We are not all marathon runners. Some physical activities can be physically strenuous and often counter-productive, leading to serious injuries and even sudden death. Many people die each year as a result of a heart attack while simply shoveling snow from their driveways. Others become seriously injured when stretching their physical limits beyond what they have trained for. Furthermore, many professional athletes actually do more damage to their bodies than good by filtering too much of their energy into training. This can have an adverse affect on your immune system, subjecting you to greater risks of infection and disease. Some athletes face the strain of repetitive injuries to muscles and joints which can lead to chronic problems such as arthritis. However, if not taken out of hand, the minor bruises, scrapes, and injuries associated to regular exercise are far less invasive than the life-threatening diseases associated to being sedentary.
If you are overweight or if you have a condition that sets limits to your cardiovascular strength (such as asthma or cardiovascular disease), there are even greater risks of harm when beginning a new exercise regime. Do not be anxious to do too much too soon. If you are unfamiliar with exercise programs and their benefits, seek advice from your fitness consultant, personal trainer, naturopath, or other health practitioner to determine an appropriate exercise regime constructed for you.
Warning Signs
Warning signs during exercise may include shortness of breath, weakness, heartbeat irregularities, or pressure or pain that can be located anywhere from the centre of your chest to your shoulder blades or along your left arm. Many of these symptoms are related to angina, indicating that your heart is working too hard form the amount of oxygen it is receiving and is being starved as a result. This could also be the warning signs of a heart attack. In these instances you should discontinue exercising and seek help immediately. Dizziness, nausea, severe cramping, prolonged recovery, and miscellaneous aches and pains sometimes accompany excess physical activity and should be enough to tell you to slow down for a while.
Avoid Synthetics
If you are weightlifting, do not use steroids or synthetic, protein enhancing supplements to gain muscle mass. These promote muscle and joint injury, and other more serious side effects including kidney failure, osteoporosis, and cardiovascular disease. Some forms of cancer have also been linked to steroid use. Furthermore, the more muscle mass gained naturally, the greater your chances are of retaining your musculature, even when you stop bodybuilding.
Liquids
Always drink plenty of liquids before, during, and after you exercise. If you are planning a considerable effort, start hydrating yourself the day before. It is advised, even for a sedentary person, that you drink 8 8oz glasses of water on a daily basis for hydration, digestion, and for your overall well-being. However, this standard is rarely met by everyone, let alone by athletes.
Water is especially important for a considerable endurance effort, such as a tennis match or a long run. Failure to drink plenty of fluids during these times can result in dehydration, which can be very dangerous. Become used to drinking liquids, even if you are not thirsty.
Many runners feel uncomfortable transporting water during their run. Although it may feel awkward at first, the weight of a hip sac is quickly forgotten after a few minutes. There are many products available to suit the hydration needs of athletes. If that still feels uncomfortable, try placing water, ahead of time, at the halfway point of your effort. You will find that drinking during an endurance effort not only makes you feel better, but gives you a boost of energy as well.
Nutritional Support
Eating a well balanced diet is essential while on an exercise program. The idea is not to eat less but rather to eat greater amounts of healthy foods. In fact, if you are doing exercise, your body will require added nourishment. Starving your body of food while on an exercise program is especially dangerous. Although dietary needs may vary, the general rule of thumb is that carbohydrate-rich meals provide necessary energy for exercise, while protein-rich meals help strengthen starved muscles after an effort. This rule however, is not written in stone; it is always best to consult with your nutritionist, naturopath, or other health practitioner to determine a diet that works best for you and your fitness needs.
Warm-Up & Cool-Down
Always properly warm-up before you do any exercise. This will improve performance while preventing injury. Cool-down is equally important so that lactic acid is cleared from your muscles and your body is slowed down after the workout.
The "Waiting Period"
Another cause of concern is the "waiting period" before exercise. This varies not only on the type of exercise but also on the individual. For endurance efforts at maximum capacity, the waiting period after eating is longest. Many endurance athletes begin "loading" food even days before, while refraining from eating for many hours leading up to an effort. For a casual bike ride or a relaxing, slow-paced walk, the waiting period is usually not a concern at all.
Waiting periods also depend on the individual. You may feel comfortable (and best) eating two almond butter sandwiches exactly one half-hour before your soccer game, while some of your teammates cannot eat any food for four hours leading up to game time without feeling uncomfortably nauseous while playing. Above all, this is a matter of understanding your body -- what it needs and when it needs it.
Although this may sound all too vague, you will begin to better understand your body's needs when you start a regular exercise program. As we do not subject our bodies to appropriate physical challenges, we do not obtain enough knowledge about our physical strengths, weakness, and our dietary needs. This knowledge is readily learned through our senses, if we give them the opportunity to learn.
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