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GUIDELINES
So if the Surgeon General's findings are not convincing evidence enough to keep most us exercising on a
consistent basis, what is?
Scientists are finding that the process of beginning, increasing and
ultimately sticking to an exercise program is a combination of two elements: finding the right
incentives and building a habit. And, as we will see, these two motivational factors are connected,
but distinct.
Focusing on the positive is one of the best incentives to exercise. Avoid looking at exercise as a
way to fix something that's wrong with your body. Instead, focus on your successes. Pat yourself on the
back each time you've made it though a workout. Thrive on the energy that exercising gives you.
Reward yourself with a dinner out, after you have reached a certain weight loss goal, or buy yourself a
new workout outfit. With these rewards, you'll go back for more, and your body will show results.
Don't view exercise as punishment. Don't look at exercise as something that has to be tackled
because you are out of shape. Think of exercise as an investment in your health, your physical looks and
your mental outlook. As you run, walk or lift weights, concentrate on the positive energy being
generated within your body and the renewed sense of life and wellness you feel.
The basics of any fitness program are planning and setting goals. Goal setting and formulating a
plan are the most clear ways of establishing a consistent program of exercise; they are also a powerful
form of direction and motivation. Take some time to think about what will help you begin your exercise
program. Write these down in your daily planner or diary. Goals provide a sense of purpose and incen-
tive that can drive you to your intended destination. However, for goals to be effective they need to be
realistic. Motivation will be strengthened only if it's possible to reach your objectives.
Consider this: Your mind and body will respond better to exercise if you start with 20-minute
sessions, three times a week, rather than an hour session four times per week. Once the sessions
become a routine, aim for 30 minutes, then increase from there.
The most important thing in any exercise program is to do your best to keep progressing, backslid-
ing as little as possible and getting back on the horse just as fast as possible if you fall off. Try to
anticipate lapses: If a crazy workday looms, get up early and squeeze in a short ride on a stationary
bicycle so that you've achieved something even if it isn't your regular workout routine. When on a
business trip, stay in a hotel that has an onsite workout facility.
Exercise is one of life's joys. It energizes – giving you a sense of well-being and accomplishment and
keeps you healthy and fit. There is great pleasure in being able to set goals, accept challenges, and push
yourself to a better lifestyle of health and fitness. No matter what your reason for exercising – to lose
weight, to get fit, or to feel better –- motivating yourself to exercise on a regular basis requires
changing your behavior.
> Make Exercise A Habit
The key to a successful fitness program is getting your body to do what your mind knows it should.
Here are six mental strategies to help keep you focused on your fitness goals.
1. Clarify why you want to exercise. If you want to gain strength – is it to swim more laps, or to
tone-up your body. By understanding and detailing your goals, you will be better able to stay motivated.
2. Vary your workout. To make your routine more enjoyable, vary it once in a while. Supplement your
indoor cycling with outdoor cycling and strength training. These activities make exercise more
interesting and increase your fitness level by making you utilize different muscle groups.
3. Focus on the positive. Avoid looking at your exercise program as a way to fix something that's
wrong with your body. Instead focus on your successes. Congratulate yourself after each workout.
Thrive on the energy that exercising gives you.
GUIDELINES
Varied training in all three of these zones will add to increased levels of fitness and improved per-
formance and add more energy to your life. "Most training programs use a combination of training
intensities to increase performance capacity," according to J. T. Kearney, Ph.D., Senior Exercise
Physiologist at the U. S. Olympic Training Center in Colorado Springs. Kearney suggests that it is
important for individuals to monitor intensity. "There are many different ways to monitor training but
monitoring heart rate response is the simplest, most convenient and least expensive physiological
method for monitoring training," Kearney says.
> Predicted Target Heart Rate Zones for Different Ages
Age Maximum Predicted Aerobic Target
Heart RateZone: 60-85 %
20 200 120-170
25 195 117-166
30 190 114-162
35 185 111-157
40 180 108-153
45 175 105-149
50 170 102-145
55 165 99-140
60 160 96-136
After several weeks of "aerobic conditioning," certain changes become apparent. What was a
barely attainable level of exercise before, now becomes quite easy. Whereas cycling or running at a
certain pace or speed may have previously caused your heart rate to go up to 135 beats per minute, that
pace can now be achieved at a lower heart rate. In short, your heart is becoming stronger, larger and
more efficient, and your body is able to do the same work with less stain.
Regardless of your maximum average heart rate or your target heart rate, you should consult with
your physician or with a sports medical expert to establish, with precision, the rates that are right for
you, your age and your medical and physical condition. This is especially important if you are over the
age of 35, been sedentary for several years, overweight or have a history of heart disease in your family.
> Beating The Dropout Odds: Jump Start Your Fitness Program
You already know you need to exercise. And you're probably trying – at least a little. But let's get
serious: If you don't add regular exercise to your life, you're missing out on a sure bet. This is one area
where medical research all points in the same direction.
"Starting to exercise is comparable, from a health benefit standpoint, to quitting smoking," says
the recently released Surgeon's General Report on Physical Activity and Health.
> To sum up the recent report:
> Regular physical activity offers substantial improvements in health and well-being for the majority of Americans.
> If you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer, diabetes, high
blood pressure, osteoporosis, and even the common cold.
> Regular exercise, regardless of the intensity, can help you control stress, sleep problems, and depression.
But even with all this evidence, only 22 percent of Americans engage in exercise for 20 minutes a
day. And even among individuals who begin exercise programs, the dropout rate is about 50 percent.
TABLE 1 EXERCISE GUIDELINES
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