Strickland Fitness

Consult a physician before beginning any exercise program. Be sure to read the tips at the bottom of this post!
Ok Challengers….The time has come!!!! Let the challenge begin.
You should have your maximum heart rate from a previous post. Calculate 50%, 65%, 80%, and write down each of those numbers (you will need them for the entire challenge). You can also use the formula 220 – your age = Maximum heart rate. Your Challenge for today is….
Using any cardio apparatus of your choice (bike, running outside, treadmill, etc.), beginners or just starting exercise challengers do cardio program A. Intermediate or have been exercising challengers do cardio program B.

Cardio Program A: work for 20-30 minutes on your cardio apparatus. Raise your heart rate to at least 50% of your max heart rate. Maintain that heart rate making sure it doesn’t fall below 50% and doesn’t go above 65%. Even if you feel you can go higher, stay in this zone. We will raise it later. If you are tired at 20 minutes stop; otherwise work for the entire 30 minutes. If you can go the entire 30 minutes and feel ok, you will move to cardio program B next time. If you can’t find your heart rate, use the RPE (rate of perceived exertion) scale at the bottom. Stay between 11-13.

Cardio Program B: Work for 20-30 minutes on your cardio apparatus. Raise your heart rate to at least 50% of your max heart rate. Maintain that heart rate making sure it doesn’t fall below 65% and doesn’t go above 80%. Even if you feel you can go higher, stay in this zone. We will raise it later. If you are tired at 20 minutes stop; otherwise work for the entire 30 minutes.
If you can’t find your heart rate, use the RPE (rate of perceived exertion) scale at the bottom. Stay between 13-15.

Always exercise with intensity but comfort ability. Stop if you feel dizzy or nauseous. Once you have completed this challenge, put a check in the October 1^st box of your calendar. Great job!!

 Perceived Exertion Scale

 The following is a scale which you can use to describe and/or rate your level of exertion.

6

7 – Very, very light

8

9 – Very light

10

11 – Fairly light

12

13 – Somewhat hard

14

15 – Hard

16

17 – Very hard

18

19 – Very, very hard

 

Tips For Beginning Your Fitness Program

 

Proper preparation for a fitness program is essential in order to achieve the best results.  The following tips will not only help you when starting a new fitness program, but help you to stay consistent with it over the long term.

Following is a list of general principles:

1. Prior to beginning an exercise program, speak with your physician, especially if you have a medical condition such as diabetes or high blood pressure, are overweight, sedentary, over 35 years old, have any heart problems, or have a history of heart problems in your family.

2. Set achievable, measurable, attainable, realistic goals.  Write them down and keep them someplace visible.

3. Wear comfortable clothing that will absorb perspiration. Choose clothing that won’t restrict your movement, and remember that this is about fitness, not fashion. Wear good athletic shoes that provide plenty of arch support. Dress for the climate.

4. Choose and schedule times to work out that fit your daily routine. There really isn’t a time of day that is any better than another, but it helps to pick a time when you usually feel energetic and your schedule allows for consistency.  If you have a busy lifestyle, put your workouts into your schedule just like any other appointments or responsibilities that you have.

5. Track your workouts in a log or notebook.  This helps ensure that you consistently challenge yourself to do more in your program, allows you to see the progress you are making, and gives you a record to monitor so you know when to build variety and progression into your program.

6. Warm up for 3 – 5 minutes with a light activity that targets all the major muscle groups prior to beginning your fitness program.

7. After your workout, finish with a cool down phase of 5-10 minutes.  This is also a good time to incorporate any stretching into your fitness program.

8. Consistency is the key with any fitness program designed to achieve lasting, long term results.  Start with small steps, but keep moving forward with your program consistently.

9. Do not go overboard with your fitness program.  Exercise is like anything else, and too much of a good thing can be detrimental.  Give your body adequate rest, not only by getting a good night’s sleep on a consistent basis, but by varying your exercise routine so that you do not suffer from repetitive use injuries.

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If I stand on one leg and the leg I am standing on is moving, can I still be balanced? The answer is yes. One definition of balance (which we will use for the purpose of this post) is: The ability to maintain bodily equilibrium. This means you don’t have to be completely still to be balanced. However, you need to be in complete control to be balanced.

When I start working with a client, one of the first things I go through is learning how to balance. I do a lot of exercises which makes the body use small stabilizing muscles to help complete the exercise. The client must know how to balance correctly to gain the benefits of these types of exercises. This knowledge helps in everyday life as well as sports and recreational activities.

Let’s learn the first step to good balance. In order to be in a balanced position, you have to activate your core. I will go into the definition of “core” and what it really means in a later post. What this means for you right now is controlling the center of your body. Keeping the center of your body (center of gravity) still will facilitate balance. Now, when I ask a client to stand on one leg, the first thing they do is put out their arms to the side of their body and then begin to lift one leg. This action of putting their arms out to the side has initiated the concept of counter-balance, not balance. Our tendency is to use our arms to add a little weight to each side which we can use to try and help us stay stable. Using this method of balance might keep you on one leg, but it does NOT mean you are balanced.

The legs are equipped with lots of little muscles which help stabilize the ankles, knees, and hips. It’s these muscles that should be used in complete balance. So with the standing on one leg example, the muscles in the leg should contract and relax as needed to keep you standing.

Let’s give it a shot. Stand on one leg and concentrate on keeping your arms relaxed and the center of your body completely still. Once your center is not moving, you should feel some small contractions in your legs which helps you stay in that position. If your upper body is not moving and you are standing on one leg, you are balanced.

You can use this concept in many things in life. If you are a skier or snowboarder, the next time you hit the mountain, concentrate on keeping your center still and let the legs do the work. It will definitely help you stay dry! If you like doing yoga and you can’t seem to stay in a pose without falling, think about activating your core and you will be like a statue.