What is it in our makeup that can make exercise seem like such a chore?  Why is it so tough psychologically to get going?  Everyone seems to agree on the benefits.  Everyone loves the results.   Getting started is truly a case of mind over matter.  The mind must be motivated to move the body to dislodge the matter that is clogging up our bloodstream and our cells. The cells must be freed to produce energy. [Always consult with your doctor before you start any  exercise program to be sure it will not affect you negatively or push you beyond your physical capabilities.]  

Exercise is a Process

View exercise as a long-term process. Then, setup an actual process. Repetition of the process leads to success. People know that calisthenics, aerobics, and other exercise have a beneficial cumulative effect. But the results are slow in arriving.  The change in physical stature is sure but slow.  Discipline is necessary.  When the discipline is developed, and the exercise starts, there is a great deal of inertia to overcome.  But as momentum grows, a switch in our mind trips and the exercise changes from chore to challenge.  At times, as exuberance grows, overextension becomes a concern.  But at some point the exercise gives a large psychological, biological, and physical boost. 

This boost comes because we begin to take in more oxygen, our muscles loosen and become more flexible and stronger, the heartbeat accelerates, hormones are released, nutrients accelerate through the bloodstream, and cells begin to generate energy. Lethargy begins to disappear.  Waste is expelled from the cells and carried out through the bloodstream more rapidly.  Sweat flows out of pores.  Fat begins to dissolve.   We seem to get a lighter, cleaner feeling.  Our body is more relaxed and our mind is more alert.  We become exhilarated.  We become happy with ourselves.  Anxiety disappears.  We get a good, relaxed, tired feeling.

To be most effective, exercise should be an extension of  a weight control program started with nutrition.  To lose 1000 calories per day, we can, by adding exercise to the equation, make it easier to lose weight.  Instead of having to reduce our diet by 1000 calories, we can reduce our diet by 500 calories and increase our activity to burn 500 calories.  Losing 500 calories by exercise would require gardening for one hour or jogging/walking for forty-five minutes.  If our stamina and endurance are at a high level, all 1000 calories can be burned off by exercise.  But a balance between diet and exercise is best.

Beginners often make a major mistake when they get the urge to get in shape.   They start too quickly.   Before they can achieve the results they want, they become discouraged by the rigor.   Many exercisers, for instance, start with a running program. After a week or two, they become discouraged.  It is difficult to stay motivated for every run with so few apparent results. An exercise program should be shaped to start slowly.

A good exercise program has two components.  The program must build muscular strength and flexibility and it must build cardiovascular endurance.  For the muscular strength portion of the program, a novice exerciser, for instance, might start with shooting basketball hoops or walking.  As muscular strength improves and to work on cardiovascular endurance, the exerciser can accelerate the walking or can move to a jogging-walking combination. As strength and endurance increase, swimming or cross-country skiing might be added.  The starting activity must be something the novice enjoys doing.  The physical activity can be an activity currently part of the exerciser's daily routine.

There are four basic steps to a plan for starting an exercise program.  

   1.   Determine a portion of  weight loss to be accomplished through exercise.   

2.   Determine what activity you enjoy and conduct  research on the calories burned by that activity.         

   3.   Start building muscular strength and flexibility by  using the activities selected in Step 2. 

4.   When stamina and flexibility grows, add a step to the program to build cardiovascular endurance.

Activities and Calories 

In short, when we exercise, we are improving our body's capacity to bring in oxygen and deliver it to the tissue cells, where it is combined with foodstuffs to produce energy.

For traditional exercise programs, the best all-around exercise to provide muscle strength and flexibility and cardiovascular endurance is cross-country skiing.   The poling activity of the arms and the kicking and gliding of the legs exercise the shoulders, back, chest, abdomen, buttocks, and legs. With mechanical cross-country ski machines now available, the benefits of this super exercise can be enjoyed year round.  Other excellent aerobic exercises are jogging, swimming, and bicycling. 

Set up your own weight control program.   Next, calculate the number of calories that your physical activity will expend.  Then use both nutrition and exercise to balance the equation until you are able to maintain your weight at the level you prefer.  Do not try to jump start your exercise program by doing some activity that is alien to you.  Start by increasing the amount of physical activity already in your daily routine.  Instead of taking elevators, start walking up the stairs.  Instead of using the telephone, start walking to visit the person.  Instead of using the clothes chute, start carrying the laundry up and down the stairs.  Instead of driving, walk to the drugstore or grocery store. 

Building Cardiovascular Endurance 

To complete step 4 and dramatically improve our cardiovascular endurance, we must increase our physical activity to a level that increases our heartbeat rate and keeps it at the higher level for a sufficient amount of time. When you are starting out, lower levels of activity may accelerate the heartbeat rate to the desired level.  As you improve, an increase to a more strenuous activity may be required.

The key to this part of the program is to calculate the target heart rate that is required for your current fitness level.  Their is a formula used by many professional exercise programs that proceeds as follows:   

1)   Subtract your age from 220    2) Multiply that result by a minimum and maximum percentage depending on your current exercise profile as a beginner, moderate, or strong exerciser.    

To determine your preferred minimum and maximum heartrate we suggest that you visit a local spa or gym and talk to the professionals to help you determine your best starting rate depending on your exercise profile. 

The minimum heart rate must be reached to benefit the cardiovascular system.  The maximum heart rate should not be exceeded to ensure that the cardiovascular system is not damaged.  Before you do your aerobics, always stretch and warm up.  At the conclusion, slow gradually to allow for a cool down period.    Select your own pace.  Start slowly.  Build your stamina and lengthen your exercise period.  With an integrated nutrition and exercise program, you will begin feeling better day by day.