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FITNESS GUIDE
FITNESS GUIDE
you may fi nd that your numbers don’t change, but you are able to stay in Zone 3
and Zone 4 longer than you used to.
Don’t get too attached to any specifi c number or target heart rate. If you train
properly, you will notice numbers that used to be diffi cult have now become easier.
You will also notice that if you are sick or over-tired, you may fi nd that numbers
that usually feel fairly easy are one day much harder, and it is a good sign to take
a break. If you notice that numbers that are usually very challenging are one day
fairly easy, then it is a good time to push yourself.
Listening to your body, and using your heart rate numbers (when available) will
enable you to keep track of your intensity and see your progress as you train.
Beating the Dropout Odds
The Surgeon General’s Report on Physical Activity and Health summarizes a few
main points:
1. Regular physical activity offers substantial improvements in health and
well-being for a majority of Americans.
2. If you exercise regularly, you’ll reduce your risk of heart attack, cancer,
diabetes, high blood pressure, osteoporosis and even the common cold.
3. Regular exercise, regardless of the intensity, can help you control stress,
sleep problems and depression.
The benefi ts of exercise and activity are AMAZING! And yet, 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.
So, how do you beat these odds? The answer appears to be in how your start and
maintain your exercise program as well as how you create a habit of exercise.
Why are you starting an exercise program? For most individuals, it is to lose
weight and look better, which are great reasons. However, since changes in your
body shape and size can be gradual, and won’t happen overnight, it is important to
focus on other benefi ts so that you will remain motivated.
Thrive on the energy that exercise gives you. Watch your health risks scores go
down. Pay attention to how much easier everyday activity is. Notice how much
better you are sleeping. These kind of additional benefi ts will continue to keep you
motivated if you make them just as important to you as weight loss.
Additionally, try not to view exercise as punishment. Look at it as an investment
in your health. If you don’t feel motivated to workout one day, think of something
that is appealing to you that is active, and change your workout. Try not to let your
workout become routine or mundane, and always remember that some exercise is
better than none at all. So, if you feel you are not motivated to continue, stop your