The Blackboard
(February 2003)

“Getting Into Workouts”
By Ron Jones, MS

Step Lunges & Dynamic Flexibility in my BC Shape Up Class

Last month we talked about having some fun as you started a new exercise program rather than worrying too much about “the workout” part of exercise.  We focused more on the psychology of exercise and the real issue—changing your behavior from sedentary to physically active.  By now (hopefully) you’ve got a few weeks of exercise in your body—enough to check out the scene and feel some actual movement.  It’s time to think about really getting a physical workout to improve your actual fitness—but never forget the mind/body connection! 

Fitness should be considered from a holistic perspective.  There are three basic parts: cardiorespiratory (or aerobic), strength, and flexibility.  Rather than just focus on one aspect, I believe it best to work on all three each week.  Some of the new functional training exercises enable you to do all three at once while putting more “emphasis” on a certain type of your choice.  For example, you can do a nice brisk walk along the bike path (cardio) then every ten minutes stop and do some lunges (strength and dynamic flexibility).  The cool thing about functional training is that you get some real results without wasting a lot of time.  When you start lifting your whole body while balancing from a low position (as with lunges or squats) it really kicks your heart rate up and also gives your lower body joints some nice flexibility work.  You can do functional training with the upper body as well by throwing in a few pushups after your bike path lunges.  If ground pushups are too hard do them off a tree!  How about one-handed tree pushups? Why not?!  Be creative—and continue to have fun like last month! 

In terms of exercise programming and progressions, if you are just starting to exercise for general fitness from ground zero don’t worry about all the scientific stuff regarding mesocycles, microcycles, non-linear or undulating periodization, hypertrophy vs. power/speed training…my God!  We could be here all week talking this over instead of moving!  For the novice, just try to get a “variety” with your exercise at a quality intensity level.  Having a variety of quality exercise will facilitate nice improvements in fitness.

Your saying…"ahh here’s the catch, the kicker, the ol’ dropping of the hammer—no more ‘just feel good’ nice guy! What is this ‘quality’ business?!”  I must admit—you get what out what you put in.  If you want significant results in fitness improvements (quality) then you must exercise at a quality level.  Don’t freak.  Don’t rush out for the latest $200 heart rate monitor.  Just exercise until it’s hard to talk from harder breathing.  If it’s hard to talk while you’re exercising, studies show you are at about 65% of your heart rate range.  This 65% point is about where “quality” results start to really get it on.  Quality exercise is possible with even seniors—and it’s safe provided you’ve worked up to it a little bit at a time.  Don’t know what this 65% level feels like?  Hit a few of those lunges on your walk or do a few Jack LaLanne jumping jacks and you’ll find out in a hurry.  You can thank me later!  If you get a little “sore” just tell yourself “I’m not sore—just ‘well trained’!  (special thanks to Wholistic Fitness guru & tribal friend Steve Ilg--the king of well trained!) Seriously, quality training means you have to push your edge a little.  Without appropriate stress, your body just won’t have enough training benefit to improve.  Sometimes you might feel “well trained” but as long as it’s just muscle—you’ll survive.  If you have joint pain that’s a different story, and you need to see a doctor.

Next month I’ll turn you on to some basic equipment you can buy for cheap along with great exercises that don’t use any equipment except your own body.  Remember—the best “free weight” is your own body weight!  Get Fit.  Be Strong.  And as always—keep movin’!!!

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