Fit Exercise Into Your Schedule
Newcastle Herald
Tuesday January 6, 2004
A FITNESS program should include three components of exercise: cardiovascular, strengthening and flexibility.
It doesn't matter how or when you fit exercise into your busy lifestyle as long as you do activities that benefit you in these ways. The key is to be able to exercise under any time constraint.
How much? Think of movement as an opportunity, not an inconvenience. Be active every day in as many ways as you can.
Getting Australia Active states that 30 minutes of moderate intensity physical activity on most days of the week is necessary to maintain health and fitness. If you are beginning an exercise program, start with 10 to 20 minutes and progress gradually to 30 to 45 minutes.
When you are comfortably exercising for 45 minutes you can progress to 60 minutes. It should be noted that longer is not necessarily better. The amount of time you exercise will depend on your exercise goal or program.
For example, a weight training program may be for 30 minutes, three times a week.
When? The best time to exercise is when your schedule allows you to devote at least 30 minutes or more to consistent exercise (excluding warm-up and cool down).
Try to choose a regular time for exercise and book it into your schedule, like any other appointment or commitment.
How often? For general wellbeing aim for three to four sessions weekly. However, effective weight control requires exercise of at least 30 minutes on most days of the week.
In your everyday life you do activities that burn fat.
You may not realise that vacuuming the house or washing the car is actually doing you good.
The fact is you can get in great shape simply by incorporating a little extra movement into your day, whether you are at home, work or even out shopping.
Use the following table for inspiration. It all adds up.
Work pressures and other commitments leave few hours in which to exercise.
For many people, having the best of intentions to exercise is not as good as having someone to exercise with or a place to go to.
That's partly why more than one million Australians are members of fitness centres. Australian fitness centres offer a wide choice of health and fitness programs that are accessible to most and very affordable.
Today's fitness centres are a far cry from the gymnasiums of a decade ago.
They offer:
Personalised advice
Tailored exercise programs
The latest equipment and
A social environment that helps to keep you motivated.
Most also offer you access to a personal trainer someone to develop and drive a personalised regime just for you.
Get 2004 off to a healthy start by starting or restarting a balanced fitness and health program.
Adapted from Active for Life, Balancing Food and Exercise Fitness Australia.
Article supplied by The Forum Sports and Aquatic Centre at The University of
Newcastle. Web site: www.newcastle.edu.au/sport. Phone (02)49217001.
Activity Cardiovascular/aerobic exercise Benefit It helps your heart and lungs function better, controls blood cholesterol levels and blood pressure. It relieves stress and improves efficiency. Examples Treadmill Walking, running Cross trainer Stepper Rowing machine Cycling Aerobic classes Swimming Activity Strengthening exercise Benefit Shapes and tones your muscles. Helps you burn kilojoules/energy while at rest. Strengthens bones, reducing the risk of osteoporosis. Examples Machine weights Free weights Push-ups/pull-ups Resistance bands Sit-ups Squats Lunges Activity Felixibility exercise Benefit Provides relief from stiffness and stress. Keeps muscles loose, reducing risk of injury.
© 2004 Newcastle Herald