82A - Fit and Well Column for August 8th, 2004

82A - TITLE: "Function Fitness"

Dear David and Trish,

I see SO MANY different programs, and styles, of exercise. Every time I grab a magazine at the supermarket, there seems to be some new routine that promises spectacular results.

Why should this whole exercise thing be so darn confusing? Any answers would be much appreciated.

Sincerely,

Marvin in South River

Dear Marvin,

You think you were confused BEFORE… wait until you read THIS column!!!

Seriously, the reason why choices in exercise is so difficult is that it IS in fact very complicated. And we, as human beings, are even MORE complicated. So, today we're going to discuss one of my favorite topics, the Relevancy of Exercise.

When beginning an exercise program, the main theme is MOVE! Often, the beginner either gets a "work at home" machine, or joins a gym or fitness center and is introduced to some of the basic equipment. The main goal at that point is just to get the body moving. How, when, for how long, etc., isn't even considered.

But, hopefully, within a relatively short period of time each individual needs to develop an exercise program SPECIFIC for their needs. I call this critical stage "relevance and specificity of exercise". To put it another way, a lot of thought and planning needs to be done to know exactly which direction to go with an exercise program. Otherwise, there is a heightened risk of injury, a reduction in benefits, and eventually boredom sets in. From there, complete cessation of commitment is often the outcome.

So let's briefly explore the different goals in developing an effective and inspiring exercise program.

To some degree or another, people use their bodies at work, and at play. Of course this is at very different levels.

In an effective exercise program, it is essential to assess what these physical tasks are, and identify exercises that SUPPORT the movements within those tasks.

To cite an example, imagine that you are a gardener by trade. You use a shovel, a rake, a hoe, and other tools on a daily basis. It is just good sense to strengthen and stretch the muscles specifically involved in this activity whilst you are working out! This will likely avoid injuries, and may even make you a better gardener (faster, anyway!).

This same principle, is, of course, utilized when choosing certain exercises to support sport activities. Core and shoulder for golf. Legs and upper body for football. Aerobic endurance for cheerleading. You get the idea…

Many sports, and daily activities, require not only "Primary" muscle strength and endurance, but also secondary or supportive strength and endurance.

Some common examples in the sports arena would be running for football, walking for golf, and aerobic endurance for soccer. These functions, though sometimes not focused on, are critical in performing these sports effectively, and successfully.

In daily life, walking, bending, standing, and a variety of other common movements are complimentary to most lifestyles, both at work, and at play.

The third group of exercises that need to be included in a balanced program is Compensatory Exercises. As the name implies, these are specific exercises that are chosen to work certain muscle groups that ARE NOT used during normal daily activities.

If your job requires constant sitting, just about ALL the muscles need to be worked in a compensatory fashion. If you use your lower body constantly, but do little or no upper body exercise, it is imperative to work the other muscle groups to compensate for the lack of challenge and supportive activity during each day.

If you are marginally or completely sedentary, which many people are these days, this means that a good deal of your exercise choices fall in this category.

Having identified and explored these three areas, it is now time to utilize this information, and develop a program that is RELEVANT to the exerciser… YOU!

It is unrealistic, and unreasonable, to believe that a set exercise program, no matter how sophisticated, will be right and safe for YOU to engage in! This is a hard fact for a lot of people to understand, and accept.

Too many people read a magazine or two, or just observe other people working out, and copy their movements, and routines. This can be disastrous!

You need to identify WHAT needs to be done with YOUR body. How much intensity, duration, frequency, and range of motion do YOU need? Then you need to convert that awareness into a routine or program that safely and effectively utilizes the equipment and resources available.

And what even complicates it more is that this is always a FLUID process… and requires re-examination and fine tuning constantly. No wonder Personal Trainers are so busy!

As with most endeavors, an exercise program requires thought, planning, and follow-through. But, most likely, the most important step is to make a commitment to begin, and then BEGIN!

Start with simple safe movements and stretches. Get educated, and, if it is available, get professional guidance as you continue on your journey. Exercise well, and wisely.

We find it most beneficial to develop an exercise program that can be done anywhere. That way, if your work, or play, takes you traveling, your program goes with you. Body weight exercises, and simple stretch cable movements are great for resistance training. And, as we've said before, moderate walking is a great way to get and stay aerobically fit. And it's fun!

Be fit, and well.