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Getting Into Shape—Safely By Kenneth H. Cooper, M.D.
Before starting a conditioning program, several questions need to be answered. For safety's sake, the level of physical activity you choose needs to suit your age, weight,
gender, and medical history. For example, men over age 40 or women over 50 who have not been exercising regularly are strongly urged to get clearance from a physician. It is advisable to
have a stress electrocardiogram at that age, even if there's no indication of health problems. If a medical problem such as heart disease or high blood pressure is known or if there's a family history of
heart disease, a physical exam is recommended for men at age 35 and women over 40. Go Slow
Whatever your age, go slowly. Don't expect to get back into condition in 20 days if it took you 20 years to gradually slip out of shape. Building an exercise program slowly, say
over 12 to 16 weeks, is much safer and ultimately more effective since you are less likely to get knocked completely off the new program by an injury or strain. In essence, crawl before you walk, and walk before you run.
Warm Up
Proper warm-up is another safety measure. Spend three to five minutes stretching and limbering up before you exercise. The older you are, the more likely that your
muscles will be tight; to avoid injuring a hamstring or Achilles tendon by moving immediately into the stretch, do some brisk walking before you stretch. In the gym, you can prepare for heavier lifting by first using very light
weights. Walk around briskly before you break into a run. Cool Down
It's equally important to cool down gradually. After you exercise vigorously, spend five minutes walking or moving
around slowly until your heart rate is back to normal. It's especially important to cool down before going into a sauna, steam room, or whirlpool. Target Your Target Rate
Keep an eye on the intensity of your workouts. Once you know your target heart rate you can check your pulse during and after exercise or you may decide to wear an electronic heart rate monitor. The
idea is to exert yourself enough to get health benefits, but not push yourself too much. One way to see if you are working out too hard is to take your pulse for 15 seconds after you have cooled down for five
minutes and multiply by four. If you're under 40 years of age, that number should be less than 120. For anyone 40 to 50, the number should be less than 110, and if you are over 50, the heart rate should be under 100.
Balance Your Program
Another goal should be to achieve an age-appropriate balance between aerobic exercise and strength training. As a very general guideline, I recommend 20 to 30 minutes of aerobic activity, such as
walking or jogging, at least three to five times a week and a 20 minute weight training session (weight machines, hand held weights, or calisthenics) at least twice a week. As you age, the ratio of aerobic
exercise to resistance training should change. In your thirties, 80 percent of your physical activity can be aerobic, 20 percent musculoskeletal conditioning. In your forties, aerobic exercise may drop to 70
percent, with 30 percent strength training. It shifts again in your fifties, to perhaps 60/40 and again in your sixties to about 55/45. As we age, we lose muscle mass so it's no good for a sixty year old to be
able to run three miles in 30 minutes if he can't reach over and pick up a sack of groceries without pulling his back out. Women, especially prone to osteoporosis, can help combat bone deterioration by
a regular program of strength training. Be Practical
Choose an aerobic challenge that matches your physical condition as well as your interest. This might
be brisk walking, running, swimming or cycling. For strength training, use very light weights until you develop muscle strength. To be sure you are using machines or free weights correctly, it is best to
have a supervised workout at a reputable fitness center or work with a personal trainer who can also coach you in an overall program. A well-rounded get-fit program must also include attention to your
nutrition and stress management. Listen to your body. Don't ignore pain, particularly recurrent pain. Never ignore any pain in the chest that occurs with exercise. And, if in doubt about anything, play it safe—consult your doctor.
These basic guidelines can help you develop a safe, effective program—one you can keep up for a lifetime. Remember, fitness is a journey, not a destination. It's not what you did six months ago that
counts—it's what you did yesterday, and what you will do tomorrow. |
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