xercise on a consistent basis results in numerous benefits for the entire human body, including (1) reducing blood pressure, cholesterol, and blood sugar levels, (2) burning calories to lose weight, (3) strengthening bones and muscles to help prevent injury, (4) relieving stress and improving symptoms of depression, (5) and reducing the risk of dying from stroke and heart attack.
Figure 1. Relationship of survival to exercise capacity. Exercise capacity is a powerful predictor of mortality. The above data was obtained from Myers et al (N Engl J Med. 2002;346:793-801) in a study of 6213 men. Similar findings were found in women by Mora et al (JAMA 2003;290:1600-1607).
Increased peak exercise capacity (i.e. the greatest amount of exercise an individual is capable of performing) is associated with improved survival in both men and women, regardless of age (See Figure 1 on the right). This correlation of fitness and survival is present in both normal individuals and those with heart disease.
TYPES OF EXERCISE
There are three main types of exercise:
- aerobic exercise
- resistance training
- stretching
Aerobic exercises are those activities that increase heart rate for an extended period of time. Aerobic exercises include walking, jogging, swimming, cycling, and rowing, and provide the greatest long-term benefit to the heart and vascular system. Resistance training, such as weight lifting, predominantly burns calories by strengthening muscle groups. Stretching improves flexibility of joints and muscles, helping you not only prevent musculoskeletal injury, but also move more easily. An ideal exercise program should incorporate all three types of exercise.
STARTNG AN EXERCISE PROGRAM
The majority of people do not need specific testing before beginning an exercise program. However, if you have never exercised or if it has been a long time since you have exercised routinely, discuss with your physician before beginning an intense exercise program. Whenever starting a new program, always remember to start slowly. Perform the exercises at a slow pace or for just a few minutes at a time initially, working up to a faster pace and more extended duration.
An exercise program should be divided into three routine sessions:
- warm-up
- workout
- cool-down
The warm-up should typically consist of 5 minutes of less intense aerobic activity (e.g. walking slowly) or a similar period of time spent stretching. Typically, stretching "cold" muscles is not recommended, so a short period of aerobic activity (e.g. walking) should usually precede stretching activities. When stretching, always use slow and deliberate movements. Hold the stretch for approximately 10 to 30 seconds and avoid bouncing. Common stretches for the major muscle groups can be found here.
The workout can be a combination of aerobic and resistance training, working up to at least 30 minutes of continuous activity per session. Aerobic exercises include, but are not limited to, walking, jogging, stairclimbing, cycling, stationary bicycling, rowing, combined arm/leg cycling, and swimming. Although the greatest heart and vascular benefits are achieved with aerobic exercises, resistance training can also be used as a supplement to aerobic activity. Resistance training involves using weights or weight bands to perform "sets" of various "repetitions" for a given exercise. A repetition represents a completed motion, such as the back-and-forth bending of the elbow when performing curls. A set is a serious of repetions peformed without stopping. When starting resistance training, most experts recommed one "set" of exercises, including 10-15 "repetitions," for each of the major muscle groups. Always exhale with exertion during resistance training and do not hold your breath. It is essential to have good technique during your workout in order to reduce your risk of injury. A trainer, or experienced friend, may be helpful when first beginning a new exercise routine.
The cool-down is similar to the warm-up, typically consisting of 5 minutes of less intense aerobic activity and stretching. Consistently performing a cool-down will help to prevent dizziness and muscle cramps from developing after your workout.
REMEMBER ...
he most important thing to do when beginning a new exercise program is to select workout activities that you are capable of performing and that you also can enjoy. If you are limited from arthritis, seek out lower-impact exercises such as swimming, eliptical training, and water aerobics. If you are unsteady on your feet, consider stationary bicycle exercises. Focus less on achieving a given heart rate, as even moderate intensity activities (e.g. brisk walking) provide excellent heart and vascular benefits. If you exercise to the point of being breathless, sweating, or feeling fatigued, you have worked hard enough.
HOW MUCH EXERCISE DO YOU NEED?
You should perform moderate exercise (e.g. walking) for at least 30 minutes daily, most days a week (≥ 5 days/week), or more vigorous exercise (e.g. running) at least 75 minutes per week. Even if you are unable to exercise continuously for 30 minutes, you will still experience benefits from dividing your time into two or three daily segments of 10-15 minute duration. Download a Weekly Exercise Log and start working towards a fitness goal today.
Additionally, look for other ways to incorporate exercise in your daily routine, such as intentionally choosing to park farther from the door, taking the stairs at work, or walking outside your office during your lunch break. If you were just able to walk around your reclining chair at night while watching television instead of sitting in it, the number of additional calories that you can burn would probably surprise you.
Remember, that the above recommendations are merely the minimal requirements. Studies indicate that additional cardiovascular benefit may be achieved from performing even more exercise. In one study of long-distance runners, each 10-mile increase in weekly distance running (up to 40-50 miles/week) was associated with improved cholesterol levels, a healthy reduction in adipose (fatty) tissue, and a significant reduction in the development of cardiac disease (Arch Intern Med 1997;157(2):191).
WHEN TO CALL YOUR DOCTOR
While exercising, if you experience (1) pain in your chest, arms, neck, throat, or back, (2) feel nauseated, faint, or dizzy, (3) or experience inappropriate heart fluttering sensations, please stop and rest immediately and notify your doctor of these symptoms.
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