89A - Fit and Well Column for September 26th, 2004

89A - TITLE: "Exercise Basics!"

Dear Trish and David,

I recently joined a gym, and I am OVERWHELMED! So much equipment, so many options, and so little time! Where do I begin?"

-Overwhelmed but committed in Annapolis

 

 

Let's start at the beginning! Unfortunately, we can’t give you ALL the information that you need to develop and maintain an effective exercise program in this column. There is a veritable plethora of books, magazines and other resources available to assist you in getting educated. And, of course, if your budget permits, your commitment will be well supported, and enhanced, by a Personal Trainer (no… they are NOT just for the rich and famous!).

Two Exercise Types

There are basically two types of exercise activity that you will want to engage in throughout your fitness "career".

The first is commonly known as "cardio" (also cardio vascular or cardio respiratory). As the name implies, this form of exercise is designed primarily to increase the efficiency and functional integrity of the heart, respiration, and other critical functions. However, because of the nature of the exercise, its intensity and relatively long duration has numerous other benefits. This includes but is not limited to caloric expenditure, enhancement of fat burn (IF the intensity is kept low enough), enhancement of muscle toning and firming, and literally dozens of other direct and indirect benefits.

The actual function of this exercise is "aerobic" in nature, because it utilizes oxygen in the thermogenic process. It is commonly referred to as "aerobic" exercise. Moderate to intense periods of continuous exertion, typically employing the larger muscle groups of the body (lower body and core) characterizes it.

The second type of exercise is known as "strength training" or "resistance" exercise. This is what you see people doing on machines or with "free-weights" such as barbells or dumbbells (and grunting whilst they're enjoying themselves!). The duration is short, but the intensity is quite often very high. The primary purpose of these exercises is to condition, strengthen, and sometimes actually enlarge various skeletal muscles. Some of these that you are probably familiar with are "quads" (thigh), biceps (upper arm), and the famous, but often misunderstood (and under worked) abdominal (stomach) muscles. Terms associated with these exercises are "reps", "sets", "overload", and "are we having fun yet?"!!!

Resistance Training for Weight Management

However, very much like aerobic exercise, there are literally dozens of secondary benefits to engaging in resistance training (see box A). Additionally, most modern trainers and nutritionists see increasing lean muscle tissue, and the effectiveness and efficiency of muscle as critical in long term weight loss and weight management (maintaining a healthy weight whilst eating a variety of foods).

 

 

Combine the Two PLAYFULLY

Trish and I have used the combination of aerobic and resistance training ourselves for many years. I lost over 100 pounds twenty years ago, and Trish over 30 pounds three years ago. Both of us have maintained a healthy weight in spite of a frightening onslaught of cheeseburgers, French fries, and Dairy Queen since!

How? By exercising regularly, intelligently, effectively, and joyfully. We have done traditional workouts, plus kickboxing, ballroom dancing, step aerobics, yoga, Pilates, etc., etc. Why? Because diversity is the foundation of continued success, and spirited enjoyment!

Develop a Program, and Live it

As you can see, the subject of exercise and fitness is tremendously complex, and joyfully challenging! There is ALWAYS more to learn. But there is much information available for ANYONE to successfully begin and maintain a safe and effective fitness program, through various exercise techniques and sound nutrition.

As Trish and I always say (when anyone is willing to listen), "today is the first day of the rest of your life… use it, enjoy it, and nurture it!".

TABLE 1:

Benefits of Strength Training:

TABLE 2:

Benefits of Aerobic Training:

TABLE 3:

Benefits of a Combined Program

 

 

BOX THIS:

FIT TIP:

Want to burn a few more calories? Drink coffee! That's right… coffee is a thermogenic substance (it increases the body's metabolism). If you drink a cup of coffee (black, of course) approximately an hour before your cardio. This will maximize your fat burning during and after the session. But, beware, coffee IS a stimulant. Easy does it!