By The Women's Sports Foundation
What do you want to get out of an exercise program? What you want to get out of one exercise program has everything to do with the kind of program that will work best for you in the long run. Ask yourself, "What do I want to accomplish?" Do you want to lose weight? Get in shape and stay in shape? Maybe you'd like to reduce some of the stress in your life? Or perhaps you're serious about improving your overall health or increasing your muscle strength? The good news is every one of these goals can be accomplished. Each one can be the beginning of a fun exercise program you can enjoy and from which you can benefit.
Before you start a fitness program, check with your doctor, especially if you're over 40, or if you have any health problems (like high blood pressure, high cholesterol, diabetes, a family history of heart disease, or if you smoke). It's a good idea to have your personal physician give your exercise program a thumbs-up before you begin.
How does exercise benefit you in the long run?• A large-scale, six-year study involving 39,372 American women over age 44 confirms that exercise reduces the risk of coronary heart disease in females. The study found that the more energy women spend exercising the lower their risk of developing heart disease, including heart attacks, regardless of other factors. Sources: Archives of Internal Medicine, 2001; 161, 825-831
• Regular physical activity and the cardiorespiratory fitness that results decrease the risks of dying from coronary heart disease and of developing high blood pressure. Evidence shows that moderate exercise can cut the risk of heart disease in women by 40%(Dr. JoAnn Manson, Bringham and Women's Hospital and Harvard medical School, 1995). Cardiovascular exercise results in a lower heart rate and a healthier, stronger and more efficient heart rate.
These are some of the benefits of physical exercise:
• Cardiovascular health
• Reduced risk of cancer
• Lower body fat
• Increase in muscle strength
How can you stick with your exercise program?Educating yourself about what comprises an exercise program is the easy part of making fitness a part of your life. The difficult part is staying motivated to continue to exercise on a regular basis. In an ideal world, understanding the numerous benefits of physical fitness should be reason alone to stick with the program. The reality, however, is that it is very easy to get caught up in our everyday happenings and neglect to make exercise a priority.
Goal setting is an effective way to start or continue an exercise program. Goals can range from learning a new skill to increasing endurance to getting involved with a competitive team. It is important to set realistic goals- goals that are challenging, while considering your physical condition and lifestyle. Setting fun and creative exercise goals will help you look forward to your workout. Visit the Web site for more help on sticking to it!
What is the secret to eating right, while remaining physically fit?Nutrition is the key to a healthy lifestyle. Dedication and creative training techniques are still an athlete's most effective means of developing natural abilities. However, poor nutrition can be a limiting factor in athletic performance by limiting the benefits of training and by reducing an athlete's ability to perform to his/her best ability. Good general eating habits usually contain a pre-game meal (two or more hours prior to game time). Optimal nutrition is attained through sound dietary practices, in addition to physical conditioning on a continual basis (not just a few times throughout the week prior to competition).
Resources:Adult Books
Northrup, Christine: Women's Bodies, Women's Wisdom: Creating Physical and Emotional Health and Healing. (1998)
Schoenfeld, Brad: Sculpting Her Body Perfect. (1999)
Diamond, Harvey: Fit for Life. (1987)
Children's Books
Nagler, Michelle H.: WNBA: Get Fit! Eat Right! Be Active! : Girls' Guide to Health and Fitness. (2001)
Fraser, Kate; Tatchell, Judy: Food, Fitness and Health. (1987)
Fraser, Kate: You and Your Fitness and Health. (1999)
Miller, Jonathan: Training and Fitness. (1999)
Magazines:
SELF- gives women advice on health and fitness.
SHAPE - focuses on the effect exercise has on body image.
FITNESS- gives women a broader outlook on health and fitness.
ACE FITNESSMATTERS- features the most up-to-date fitness information and resources, including studies from various universities.
Organizations:
The National Institute for Fitness and Sport, (NIFS)
250 University BLVD
Indianapolis, IN 46202
317-274-3432
YWCA of the USA, National Board
350 Fifth Ave, 3rd Floor
New York, NY 10118
212-465-2281
American Council on Exercise
5820 Oberlin Dr.
San Diego, CA 92121-3787
619-535-8227
Fax: 619-535-1778
www.acefitness.org
Melpomene Institute for Women's Health Project
65 Ocean View Dr. #15
Dorchester, MA 02125
617-825-9355
www.melpomene.org