Do I need a fitness
evaluation before I start an exercise program?
How much water should I drink when I
exercise?
What is target heart rate? How can I
learn to calculate my target heart rate?
Is a heart rate monitor a good buy?
Is there a way to prevent aches in my
joints when I exercise?
What kind of clothing should I wear
while exercising?
Why is it important to do warm-up and
cool-down exercises or stretches?
How do some different activities
compare in the amount of calories burned while doing them?
Move To Get
Fit
. Do I need
a fitness evaluation before I start an exercise program?
.
Perhaps. If you haven't already been exercising regularly and
have any of the following characteristics, you should check
with your doctor for a fitness evaluation. If you ...
- are over 35 and smoke, have diabetes or are at known
risk for heart disease
- are over 40 and inactive
- have high blood pressure
- have chest pains or any severe discomfort when you
exericse
- have high cholesterol
- have difficulty breathing during mild exertion such
as daily-living activities
The fitness evaluation will primarily determine if you're
at risk for a heart attack if you exercise. The evaluation
may include analyzing your blood for signs of disease,
measuring your blood pressure and percent of body fat and
measuring the electrical activity of your heart while
exercising (an EKG).
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. How much
water should I drink when I exercise?
.
Drink at least one cup for every pound lost during exercise.
You may be excited about the weight loss, but it's only a
temporary one because you've lost water through perspiration.
However, it's very important not to become dehydrated. Your
body needs the water. Replace water lost during exercise.
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. What is
target heart rate? How can I learn to calculate my target
heart rate?
.
In order to achieve maximum aerobics benefits from your
workout, you need to exercise at a certain level of exertion.
This level of exertion is called your "target heart rate
zone" (THR zone). It's the number of heart beats per
minute while exercising. You need to exercise hard enough
that your heart rate is within this zone, but not so hard
that your heart rate exceeds the top end of the zone. For
maximum aerobic benefits, experts recommend that you get
20-30 minutes of aerobic exercise where your heart rate falls
in this zone at least 2 to 3 times a week.
To calculate your target heart rate zone:
Subtract your age from 220. This equals your maximum
heart rate. Multiply maximum heart rate by .60 (60%) to
calculate your minimum target heart rate. This is the low
end of your target heart rate zone. Multiply your maximum
heart rate by .80 (80%) to determine your maximum target
heart rate. This is the high end of your target heart
rate zone. Your heart rate during exercise should stay
within this THR zone.
Age - 220 = Maximum Heart Rate
Max Heart Rate X .60 = Minimum Target Heart Rate (low
end of zone)
Max Heart Rate X .80 = Maximum Target Heart Rate
(high end of zone)
Note: Your age and whether you have certain medical
conditions may mean you should alter your target heart
rate zone. The above calculations are for the general,
healthy population.
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. Is a heart
rate monitor a good buy?
.
Heart rate monitors make it very convenient to check your
heart rate during exercise. Of course, you can check your
heart rate by hand, but to do so means you must stop
exercising and count your heartbeats. A heart rate monitor
receiver is usually worn like a wrist watch, so it is very
easy to check the continuous readout while exercising. Also,
if you've been warned to be very careful about
over-exercising, some heart rate monitors have alarms that
sound when your heart rate exceeds a pre-determined level.
You'll have to weigh whether the extra convenience justifies
their price: most range from $120 to $260.
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. Is there a
way to prevent aches in my joints when I exercise?
.
Talk with your doctor for recommendations regarding specific
injuries or medical conditions. But in general, follow these
recommendations to keep your joints feeling good during
exercise. 1. Keep the supporting muscles, ligaments and
tendons well-conditioned. Do stretching and warm-up exercises
before exercising and maintain a regular strength training
program to increase the muscular strength around the joint,
which helps stablize it. 2. Learn the correct way to perform
an activity. 3. Wear shoes with the proper support and
cushioning for your activity.
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. What kind
of clothing should I wear while exercising?
.
Your shoes are the most important item of clothing. Not to
say that you need the most expensive pair on the market, but
plan to spend at least $50 for a good pair. Make sure they
fit you properly and give the much needed support and
cushioning for your exercise. Most shoes lose about a third
to half of their cushiony support after about 400 miles of
running. Then it's time to replace them. Or if they just
don't feel as supportive or if the shoe looks worn down
anywhere on the sole, it's time to invest in a new pair. It's
best to have a professional evaluate your foot and make
recommendations for shoes based on the exercise you'll be
participating in.
Otherwise, wear what clothing is comfortable for you. If
exercising outdoors in cold weather, wear several layers of
clothing so you can remove a layer at a time periodically as
your exercise. This will prevent you from overheating.
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. Why is it
important to do warm-up and cool-down exercises or stretches?
.
The main purpose of warming up and cooling down is to reduce
your risk of injury. Increasing the blood supply to the
working muscles is the best way to "ready" your
muscles for your workout.
TOP
. How do
some different activities compare in the amount of calories
burned while doing them?
.
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Move To Get Fit