I recently had the opportunity to read an article regarding a balance in exercise. The author, Gene Kelly, is a life coach and master trainer, and instructor of the Personal Fitness Trainer Program at Bellingham College (Bellingham, WA). The article was titled “Don’t Confuse Efforts with Results”. It came at a great time—I have discussed some of the same points with patients and friends over the past four to five months.
As I was growing up I often heard the phrase “No Pain, No Gain” used in regards to exercise. The truth is that by “push[ing] through the pain” we may be moving past the “productive” barrier into the “counter-productive” realm. There is a difference between a little muscle burn during exercise or muscle ache after exercise and exercising in pain. Exercise in the extreme of pain does not indicate a productive workout. By pushing the limits of the body to the point of pain, the exercise session may result in overtraining. I know that part of the point of exercising/training is to extend the limits of our body’s abilities, but this can be done without painfully breaking the boundaries and being counter-productive with our exercises. Muscles are a fabulously resilient thing, but they still need a recovery phase—they need a chance to rest, to regroup.
Many injuries that I have seen are not likely traced to one incidence, but are more likely the result of repetitive actions. To avoid repetitive movement injuries and overtraining, incorporate variety into your exercise program. Also, it is best to work with a personal trainer (or instructor, depending on the type of exercise—i.e. Yoga) to ensure the use of proper technique and to better gauge your physical limits. If proper techniques are not used, injury is much more likely to ensue. It is much easier for our body to sustain an injury when fatigue sets it.
To create a good balance in an exercise program you should incorporate a variety of exercises. I agree with Mr. Kelly’s suggested exercise methods/categories for optimum fitness and health.
CARDIO/AEROBIC. Respiration brings oxygen to the lungs, where it is transferred to the bloodstream. The heart pumps blood from the lungs to the cells throughout the body—traveling through the Vascular System. At the cells, oxygen exits the “vascular train” to help provide energy to the cells. Meanwhile, toxins and carbon dioxide from metabolic processes get on the “vascular train” and ride the blood cells back to the lungs via the heart and exit through expiration. (Some toxins may leave the body through other means, such as urine.)You can probably see why strengthening the cardiorespiratory system is important. You, most likely, also know a few means of aerobic conditioning. Walking, running, biking, elliptical, swimming, and cross country skiing are some different exercises that can help aerobic conditioning.
STRENGTH. There are different types of muscle tissue with the major muscle groups—fast-twitch for speed, and slow-twitch for endurance. Don’t expect the same recovery time or training to apply to both types. Fast-twitch (Type II) is often trained through high weight/low repetitions with quick movements (as if trying to quickly throw the weight). However, slow-twitch (Type I) is often trained with no-low weights/high repetitions—more common for marathon/triathlon athletes. Neither should be neglected for a balanced workout.You can use free weights, resistance bands, and body movement exercises (i.e. Push-ups) as forms of strength training. Though machines can target specific muscles/muscle groups, I would recommend the forms suggested. My reason for this is that when using free weights, etc. your body is also exercising smaller postural muscles. These muscles help support the larger muscle groups and strengthen our overall posture during different movements/activities. This is not to say that using machines is bad or should be prohibited—if it is what you can get to, it can still benefit your health.
FLEXIBILITY. Every muscle has a contractile potential (the ability to contract and perform work). This contractile potential depends on the muscle’s ability to relax and stretch. Each muscle has an opposing muscle (i.e. Quadriceps and Hamstrings). For one muscle to reach its optimum contractile potential the opposing muscle must be fully relaxed and stretched. A person who is more flexible is less prone to injury during activity.Stretching should be a daily activity for all—two times per day is recommended. The best time to stretch is immediately following exercise/activity. This is when the muscles are most ready to be stretched and are more likely to retain the stretch. Remember to stretch more than just the major muscles used during the activity—stretch as much as you can. You would be amazed at how many different muscles are being used when you do something as simple as walking. It’s not just the leg muscles.
I usually recommend that each stretch be held for 20-30 seconds with 3 repetitions on each side. Again, stretches should be pe
OTHER ACTIVITY/SPORT. Participate in a sport or activity that you enjoy—one that is challenging and engaging. This will help to keep you motivated, more consistent, and more excited to exercise. I have known many, including myself, who have had trouble staying motivated to exercise because they haven’t incorporated some activity they love into their routine. Not only will you get the benefit of exercise, but you will be enjoying yourself as well. You can choose an activity as simple as hiking to playing tennis, dancing to skating; all that matters is that it is something you enjoy doing.To get the most out of your workout you should know your Target Heart Rate (THR), or your Target Training Zone. This zone will help you stay between over- and under-exertion during your exercise. You will need to know your age (I am relying on the fact that you are willing to admit your age to yourself) and your resting heart rate (RHR). You can find your RHR by taking your pulse when you first wake up in the morning—it is best to take it three consecutive days and average them (count how many times your heart beats in one minute). Subtract your age from 220 (226 for women) to get your Maximum Heart Rate (MHR). Subtract your RHR from your MHR to get your Heart Rate Reserve (HRR). Multiply your HRR by 60% (.6); add your RHR—do the same with 80% (.8). Round up any numbers with decimal points. This will be your Target Training Zone.
220 – 32 (Age) = 188 (MHR)
188 – 62 (RHR) = 126 (HRR)
126 x .6 = 76 + 62 = 138
126 x .8 = 101 + 62 = 163
Target Training Zone = 138 – 163 beats per minute
A good, balanced program helps to maintain bone density (taking Calcium and Vitamin D are usually not enough) and muscle tissue, decreasing bad cholesterol and increasing good cholesterol, and combating chronic diseases. It may also increase energy levels, promote better sleep, decrease depression/stress, improve mood, and increase brain functionality.
It is important to remember that you should start into an exercise program slowly. Don’t expect to run a half marathon if you haven’t been running much recently. It takes a little time to build the stamina for such things. Neither should you try lifting your maximum repetition from high school if you haven’t been lifting weights for a little while. The same applies to those coming back from an injury—don’t expect to immediately pick up where you left your training. Start small and build up.
