Exercise Does the Body Good!

During my years of personal training and instructing group fitness classes I always try to encourage unmotivated people to exercise. The responses I often received are I am not overweight or I do not have enough time or exercise is boring. Fitness professionals as well as committed exercisers who participate in regular physical activity know the physical, mental and emotional benefits one can receive. Dr. Pamela Peeke, MD author of Body for Life for Women and Fit to Live defines fitness as “having greater functionality and satisfaction in daily living; living fit enough to handle the physical demands and mental weight of the 21st century; being able to adapt and adjust to life’s ever-changing environment.”

The first aspect to consider when beginning an exercise program is to find which activity interests you the most, so it is easy to stick with your program and to help lessen boredom. To stay active, make exercise a part of your daily schedule and establish a support system and set goals for yourself. Your program should consist of cardiovascular fitness, strength training and flexibility. If you are new to exercise you may not be able to do all these at once. For individuals who have not exercised in a quite some time, do not be discouraged - your body remembers; however you will be unable to perform at the same activity level as before. Below are guidelines from the American College of Sports Medicine (ACSM) to get you off on the right track.

ACSM recommends following the FITT principle to maintain cardiovascular fitness. FITT stands for Frequency, Intensity, Time and Type. The general rule of thumb for Frequency is to exercise three to five days of moderate activity each week for 30 minutes. Intensity has been determined by researchers to have the aerobic training zone as 50% to 85% of your maximal heart rate. One should maintain their exercise intensity Time for 20 to 60 minutes.

If you find you cannot perform your program the entire time, it has been proven that exercising in 10 to 15 minute bouts will improve your cardiovascular health. Choose the Type of aerobic activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. Some of the benefits of cardiovascular fitness are: burn calories, reduce stress, increase energy and improve endurance.

Strength training is important because it plays a significant role in maintaining desired body weight. Resistance exercises build lean body mass (muscle); metabolic rate is increased, meaning your body expends (burns) more calories even at rest. The FITT principle for strength training is as follows. Frequency: two to three days each week. Intensity: one to three sets of 8 to 15 repetitions. Time: exercises slow and controlled movement throughout range of motion to avoid injury and produce maximum results. The Type of exercises is any 8 to 10 exercises targeting major muscle groups. The benefits of strength training are improved muscle tone; shapes the body, supports good posture, and increases strength and bone density.

Flexibility is one of the most important components in a fitness program as well as the component most neglected. The FITT principle for flexibility is as follows. Frequency: five to seven days each week. The best time to perform stretching is when one is relaxed and when the muscles are warm. Intensity: to stretch to the point of controlled tension. Stretches should be slow, controlled, avoid bouncing and exhale during the effort for maximum benefit. Time: hold each stretch 10 to seconds or longer. The Type of stretching exercises should be a variety of total body stretches targeting the major muscle groups. The benefits of stretching are: helps maintain muscular balance, improves posture, maintains joint range of motion, increases circulation, prevents injury and reduces tension.

In conclusion, don’t deprive yourself of the rewards of exercise. Individuals who exercise regularly are less likely to develop health issues such as heart disease, diabetes, high blood pressure and high cholesterol levels. When one exercises regularly they are more likely to control stress, tend to eat more nutritious foods and maintain a healthy body weight. You will continue to perform activities of daily living as you grow older, have higher levels of self-esteem and confidence. More importantly, experience overall feelings of well-being and good health.

Find a personal trainer to help you with your target zones, the appropriate exercises for your strength and flexibility program. Take time and invest in yourself. Your body deserves it!

“A lack of exercise robs the body of an essential ingredient.” – Karen Sessions

About the author: Quay is a certified personal trainer and fitness coach. Boot camps are located in Hemet, California. If you wish to contact Quay you can reach her at
410-570-9414.


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Exercise Does the Body Good! By Quay Holland During my years of personal training and instructing group fitness classes I always try to encourage unmotivated people to exercise. The responses I often received are I am not overweight or I do not have enough time or exercise is boring. Fitness professionals as well as committed exercisers who participate in regular physical activity know the physical, mental and emotional benefits one can receive. Dr. Pamela Peeke, MD author of Body for Life for Women and Fit to Live defines fitness as “having greater functionality and satisfaction in daily living; living fit enough to handle the physical demands and mental weight of the 21st century; being able to adapt and adjust to life’s ever-changing environment.” The first aspect to consider when beginning an exercise program is to find which activity interests you the most, so it is easy to stick with your program and to help lessen boredom. To stay active, make exercise a part of your daily schedule and establish a support system and set goals for yourself. Your program should consist of cardiovascular fitness, strength training and flexibility. If you are new to exercise you may not be able to do all these at once. For individuals who have not exercised in a quite some time, do not be discouraged - your body remembers; however you will be unable to perform at the same activity level as before. Below are guidelines from the American College of Sports Medicine (ACSM) to get you off on the right track. ACSM recommends following the FITT principle to maintain cardiovascular fitness. FITT stands for Frequency, Intensity, Time and Type. The general rule of thumb for Frequency is to exercise three to five days of moderate activity each week for 30 minutes. Intensity has been determined by researchers to have the aerobic training zone as 50% to 85% of your maximal heart rate. One should maintain their exercise intensity Time for 20 to 60 minutes. If you find you cannot perform your program the entire time, it has been proven that exercising in 10 to 15 minute bouts will improve your cardiovascular health. Choose the Type of aerobic activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. Some of the benefits of cardiovascular fitness are: burn calories, reduce stress, increase energy and improve endurance. Strength training is important because it plays a significant role in maintaining desired body weight. Resistance exercises build lean body mass (muscle); metabolic rate is increased, meaning your body expends (burns) more calories even at rest. The FITT principle for strength training is as follows. Frequency: two to three days each week. Intensity: one to three sets of 8 to 15 repetitions. Time: exercises slow and controlled movement throughout range of motion to avoid injury and produce maximum results. The Type of exercises is any 8 to 10 exercises targeting major muscle groups. The benefits of strength training are improved muscle tone; shapes the body, supports good posture, and increases strength and bone density. Flexibility is one of the most important components in a fitness program as well as the component most neglected. The FITT principle for flexibility is as follows. Frequency: five to seven days each week. The best time to perform stretching is when one is relaxed and when the muscles are warm. Intensity: to stretch to the point of controlled tension. Stretches should be slow, controlled, avoid bouncing and exhale during the effort for maximum benefit. Time: hold each stretch 10 to seconds or longer. The Type of stretching exercises should be a variety of total body stretches targeting the major muscle groups. The benefits of stretching are: helps maintain muscular balance, improves posture, maintains joint range of motion, increases circulation, prevents injury and reduces tension. In conclusion, don’t deprive yourself of the rewards of exercise. Individuals who exercise regularly are less likely to develop health issues such as heart disease, diabetes, high blood pressure and high cholesterol levels. When one exercises regularly they are more likely to control stress, tend to eat more nutritious foods and maintain a healthy body weight. You will continue to perform activities of daily living as you grow older, have higher levels of self-esteem and confidence. More importantly, experience overall feelings of well-being and good health. Find a personal trainer to help you with your target zones, the appropriate exercises for your strength and flexibility program. Take time and invest in yourself. Your body deserves it! “A lack of exercise* robs the body of an essential ingredient.” – Karen Sessions* About the author: Quay is a certified personal trainer and fitness coach. Boot camps are located in Hemet, California. If you wish to contact Quay you can reach her at 410-570-9414.