Contents:
I. Balance-An Act In Progress
II. The Fitness Balance-A Body/Mind Connection
III. A Beneficial Balance
IV. An Attitude Adjustment
V. Get With The Program
VI. The Fitness Formula
VII. Off-Balance-Dealing With Injuries
VIII. Balanced Nutrition
IX. A Family Act
X. Choices
XI. Log Sample
XII. Sports and Fitness Organizations and Resources
I. Balance-An Act In ProgressBeing balanced isn't really something you are; it is something you do. If life is a stage, the balancing of it is a never-ending act. Need convincing? Take a look at your own daily tightrope. Life's challenges come in all shapes and sizes. The demands of work, family, and relationships are ongoing. Often, the scales get tipped, leaving you feeling stressed, unfulfilled, and exhausted.
Most of the time, you recognize a heavy-weight on the other end of the see-saw. It's hard work to bring yourself back down to where both feet are planted firmly on the ground. It would be nice to feel that connection more often-to deflect the stress from life's overloads, walking your tightrope with more energy and confidence. Connection is balance. It means taking control of your life and building your "to do" list into a healthy, well-rounded action plan. You can have it all; not necessarily at once, but in a balanced flow that tips the scales in your favor.
But first you need to make some self-prioritizing choices. This booklet can help you do just that. All you need to do is make a commitment to take care of your physical and emotional self. By finding your fitness balance, you can develop the energy and confidence to better handle life's challenges. The payoff will be well worth the effort.
Your Personal Balancing ActWhat does a balanced lifestyle mean to you? Write down all of the things that you do during a one-week span. Break them down into the areas outlined below.
(CHART)
Family Work Social Sports & Fitness Spiritual
Now, take a look at your weekly balancing act. Do you see the priorities in your life? Do any categories need adjusting? Remember, balance is a work in progress.
II. The Fitness Balance-A Body/Mind ConnectionYou played the game, but your heart wasn't in it. You went up the rock wall, but your fears pulled you down. You got indigestion because you were irritated. Or was it the other way around?
These are just a few examples of the way the body and mind work in conjunction-or sometimes fail miserably at the task. Whether you're going for the chip shot, making the lay-up, or arguing with your boss, there's more than your arms, legs and mouth that are accountable. There's the stuff between your ears that needs the same training, conditioning and healing as the body. The body and mind must work as a unit for you to feel balanced and connected. Neither can be ignored.
By taking care of both, you will have the tools to handle your daily overload. Just as a world-class athlete listens to her body, she listens to her soul as well. She knows both must be in-sync to perform at her best. By taking care of your body, emotional and mental health will follow, allowing you to perform at your best.
III. A Beneficial BalanceBeing fit sets off a chain reaction. Your self-esteem is reinforced, affecting your total lifestyle. You eat better, sleep better, love better. Fitness will give you the stamina to handle life with aplomb, performing at your best when the pressure's on.
What can you expect when you embark on a regular activity program? Your lungs will take in more oxygen. Your heart will work more efficiently. Your muscles will grow stronger and become more elastic. You'll begin to burn fat and increase bone mass. Your creativity will be enhanced. You'll make the best of life.
Fitness Benefits
Weight Control - The safest way to maintain ideal body weight and prevent obesity is to remain physically active.
A Stronger Heart - Evidence shows that moderate exercise can cut the risk of heart disease in women by 40%. (Study done by Dr. JoAnn Manson, co-director of women's health, Brigham and Women's Hospital and Harvard Medical School, 1995.)
Good Cholesterol - Moderate activity can raise your HDLs, the "good" type of cholesterol, while lowering LDLs, the harmful cholesterol.
Builds Strong Bones - Moderate activity can help protect your bones from the slow decay of osteoporosis, which causes bones to become weak and brittle. By working with weights twice a week, postmenopausal women can resist osteoporosis.
Good Aging - Evidence suggests that an active lifestyle and a healthy diet can prevent the most common disorders of aging. Only about 30% of the characteristics of aging are genetically determined. The other 70% are linked to lifestyle.
Increased Muscle Mass - To lose the weight-use the weight. Activities that build strength also build lean muscle mass. The more lean muscle mass you develop, the less body fat you carry around.
Fights Cancer - A study at the University of California School of Medicine found that regular exercise during childbearing years significantly reduced breast cancer among study participants. (Reported in the Journal of the National Cancer Institute, Sept. 21, 1994.)
Emotional Health - Physical exertion produces a steady stream of endorphins, natural chemicals in the brain that make you feel good. Exercise releases pent-up tension, increasing relaxation and decreasing sleeplessness, headaches and stomachaches.
IV. An Attitude AdjustmentIt's tough to make changes. We look for every excuse to bring us back into our comfort zone. As you set your goals, sit down and figure out the roadblocks or barriers you're likely to meet along the way. There will be days when you really don't have time, or you're too tired, or you have to travel. Your fitness program shouldn't be an additional stress in your life. But be honest with yourself. Take a good look at your attitude, and make some adjustments if necessary. Remember, you've got to control circumstance or it will control you.
"I don't have time."- Build fitness into your daily life: use the stairs instead of the elevator; walk instead of drive; stretch while talking on the phone or watching television; use a push-mower to cut the grass; energize yourself and your house cleaning with fast music.
If time is short, shorten your workout. Better to do a little bit of something than a lot of nothing at all.
Make a date with yourself to exercise. Put it in your appointment book and stick to it.
"I'm too tired." - Commit yourself to only a five minute workout. It usually takes that long to start feeling energetic. Chances are you'll continue through to the end.
Try to work out at the time of day that suits your energy levels.
Eat an energy-boosting snack an hour before your workout to raise your blood sugar level.
"I can't stick with it." - Put together a support group with friends who share your same goals. Call each other when motivation is lacking.
Review your goals daily.
Keep it fun. Don't deny yourself all the pleasures of life.
Look for innovative and versatile ways to exercise.
"I'm not the athletic type." - Choose an activity that you are familiar with: walking; stationary biking; swimming.
Getting fit takes no special physical skill-just a heartfelt commitment.
Find a good instructor or personal trainer who will coax you down the road to fitness while building up your self-esteem.
Anyone who has the desire to improve is an athlete.
V. Get With the ProgramFirst, Use Your Head
There are a few things you should consider before moving full speed into any exercise program. If you've been inactive for a period of time, consult your physician no matter what your age. Your doctor can review your program and goals. Together, you can make adjustments where necessary.
The Starting LineIn a race, you begin at the starting line. There is also a starting line in a fitness program-your present fitness level. Before establishing your goals, assess your strengths, skills, and abilities. Be honest and fair. Ground yourself in reality.
Goal TendingWhat do you really want? A personal journey requires a road map. Take some time to understand why you really want to get fit. Write those reasons on a piece of paper. Now, figure out how you're going to get there. Be as specific as you can, breaking your goals down into smaller steps that can be achieved weekly or even daily. Post your goals in a few key places, like the refrigerator or bathroom mirror, and review them frequently.
Choosing An ActivityThe best activity is the one you like well enough to stick with. Bodies are not alike. Neither are interests. If you love the outdoors-get out. If the energy of a health club is enticing-sign up. If you prefer privacy-stay home. Do the sort of thing that feels right for you and blends with your lifestyle.
VarietyMixing up your activities will provide a well-rounded workout which will lead to overall fitness. It will also keep you psychologically involved, averting burnout and boredom. Hike one day. Bike another. Join a community league and play softball on the weekend. Plan activities that the family can do together. Or better yet, have them come and cheer you on in a local road race or fun walk.
Justifiable RewardsAs time goes on, the feeling of a strong body and increased self-esteem will be enough reinforcement to keep you committed to your goals. However, in the early stages, there's nothing like a little immediate gratification as a reward for reaching those first few sub-goals.
A new book, a massage, or a special dinner are a few ways to celebrate. Whatever reward you choose, be sure it keeps you on track. You've worked too hard to find yourself on a guilt trip.
Hitting A PlateauThe fitness flatlands are inevitable. At the start of your program, results come quickly. As you progress, things slow down or seem to taper off. A change in your program can pull you out of your slump. Try a different activity. Make some adjustments in your diet. Just don't get
discouraged. From the plateaus you can see the peaks clearly. Readjust your goals, if necessary, and keep climbing.
Personal Goal Tending Worksheet
I. Some choose to be fit in order to better handle the demands of everyday life. Others do in order to look better, feel better, keep up with the kids, improve self- esteem, or manage stress. What's your personal reason?
Why do you want to be fit? ___________________________________________
___________________________________________
II. Setting goals will help keep you on track. The more specific you can be with your goals, the easier it will be to stay focused. Do you want to lose weight? If so, how many pounds? How far would you like to be able to run in three months? Would you like to complete your local 5K run?
What are your overall goals?_____________________________________________
___________________________________________________
III. Breaking your overall goals into sub-goals will help keep you motivated. Short-term goals are steps up the ladder. Success breeds success. Each time you reach a sub-goal, you're encouraged to move up to the next step.
What are your sub-goals? ________________________________________
____________________________________________
IV. Nobody said that getting fit is a breeze. But it does get easier as you get into it. The first few weeks will probably be the toughest. But you'll be taking care of yourself and feeling better in no time.
What adjustments will you have to make to reach your goals?_______________________
__________________________________
V. It is important to have a positive attitude in order to succeed. You must see yourself as you want to be. Each day, confirm your goal with a personal statement of affirmation: "I can handle life's challenges"; "I am successful"; "I am an athlete"
What is your personal affirmation?___________________________________________
_______________________________________________
VI. The Fitness FormulaWhether you're interested in training for a sport, losing weight, or just trying to get in shape, the following fitness formula covers the bases, promoting cardiorespiratory fitness, muscle strength, and flexibility. Integrate each component into your program for a balanced workout.
Cardiorespiratory FitnessOf all the things you can do in your quest for fitness, aerobic activities are the most important. Aerobic activities like brisk walking, running, cycling, swimming, rowing, or skating are all examples of activities that get you breathing harder while keeping you constantly on the move.
Developing the heart and lungs to efficiently transport oxygen through the bloodstream will make for a more endurable you. But there's a difference between filling your lungs with oxygen-rich blood and huffing and puffing your way to exhaustion. To get it right, we'll address the most frequently asked questions in regards to aerobic activity: How often? How hard? How long?
How Often?To improve your aerobic fitness level, the American College of Sports Medicine recommends exercising three to five days a week . If you are just beginning, give yourself a day or two in-between workouts to let your body recover. This is especially true if you choose high impact activities that include lots of running and jumping, or if you are overweight.
How Hard?We all want to know how fast we should run; how hard we should pedal; how high we should climb. The answer is simple. Listen to your body. If you feel comfortable doing what you're doing, at an effort that's between fairly light and somewhat hard, you're on target. You can also use the "talk test": If you can carry on a conversation during your activity, you're in the appropriate effort zone.
If you prefer a more scientific approach, find your "target heart rate zone," and stay within it. To find the zone, determine your maximum heart rate (MHR) by subtracting your age from 220. Next, multiply your MHR by .65 to determine your minimum aerobic training rate. Then, multiply your MHR by .80 for your maximum training rate. Following this formula, the target heart rate of a 40-year-old is between 117 and 144 beats per minute. Sports physiologists have determined that exercising at 65 to 80 percent of your maximum heart rate is enough for basic fitness.
How Long?According to the American College of Sports Medicine, aerobic activity should last between 20 to 60 minutes per session in order to gain the cardiorespiratory benefits. Beginners should stick to a shorter duration, and build up gradually. Moderate activities such as walking or dancing, done in five- to ten-minute increments for a total of 30 minutes a day are effective as well.
Getting StrongAll workout regimes must include some form of strength training. Whether your goal is better sports performance, weight loss, or toning, strength training will deliver the results.
Aim for exercises that target all the major muscle groups, including: arms; shoulders; chest; back; abdomen; and upper and lower legs. If strength training is new to you, consult with a professional who can get you started safely.
Begin with a weight you can lift comfortably for 8 to 12 repetitions. Once 12 reps become easy, you can increase the weight slightly or increase the number of repetitions. Beginners should aim for one set of each exercise. As you become stronger, you can increase the number of sets to two or three. Be sure to give yourself 1-3 minutes of rest between sets. Try to include at least two strength workouts a week, and allow at least one day between strength training sessions.
Always include a few minutes of light to moderate aerobic activity and easy stretching before and after your strength workout.
Stretch It OutFlexibility is probably the most overlooked component of the fitness formula. It's easy to leave out, especially when time is short. But it's inclusion offers many benefits for those who take the time. Five to ten minutes a day of easy stretching will reduce potential injuries and increase range of motion. Additionally, stretching will reduce muscle soreness after a hard game or workout, improve posture, decrease stress, increase performance, and generally make you feel good all over.
STRETCHING FACTS
- Stretching should always be part of your warm-up and cool-down.
- Never stretch a cold muscle. Do a few minutes of light aerobic activity like walking or stationary biking as part of your warm-up before you stretch.
- During your cool-down, slow your pace for a few minutes before stopping. This will relax your body and mind, ensuring a safer, gentler stretch.
- Stretch slowly, to the point where you feel a little bit of tension. Hold that position for 10 to 20 seconds, keeping your breathing relaxed.
- Avoid bouncing when you stretch. It won't help you stretch farther and it might even cause injury.
- Stretch the major muscle groups and the muscles used most in the activity. For example, if you're playing racquetball, be sure to focus on your forearm and shoulder muscles.
VII. Off-Balance-Dealing With Injuries Injuries are often part of an active lifestyle, but there are ways to avoid them. The biggest cause of sports and fitness-related injuries is not paying attention to the body. The people who get into trouble are those who try to ignore the body's basic signal to let up. Although some problems can't be avoided, there are three basic rules to follow to minimize your injury risk:
If something hurts, don't do it.
If you're feeling sick, stop.
If you get injured, take time to recover.
There's a balance when it comes to your sports and fitness regime. Be proactive, and heed the following guidelines:
- Always warm-up and cool-down before your game or workout.
- Build your fitness level gradually.
- Use the right equipment for your sport or activity, including shoes and protective gear.
- Listen to your body.
- Know your limits.
R-I-C-E If you do find yourself on the injured list, see your doctor to assess the severity of your condition and determine if any special treatment is necessary. For many injuries, including strains and sprains, the recommended first-aid during the first 72 hours is known by the acronym RICE, which stands for rest, ice, compression, and elevation.
Rest - Rest is necessary to prevent further damage to the injured part of the body.
Ice - The use of ice reduces inflammation, slows down swelling, and promotes faster healing.
Compression - Compression, usually with an elastic wrap, is often used when applying ice to help reduce swelling.
Elevation - By elevating the injured part above the level of the heart, gravity can assist moving fluid away from the injured area.
VIII. Balanced NutritionHow many times have you heard this? "Eat a balanced diet!" Magazines, teachers, and parents have all told us to eat a variety of foods that supply the right amounts of essential nutrients and energy for good health and sports performance.
Sounds good in theory, but putting it into practice can be difficult for many. As long as you try to follow a balanced diet, you'll be better off than not attempting it at all. Remember, balance is a process, whether its your career, family, or diet.
Whether you're eating smaller meals several times a day or sticking to the daily triple, nutrition and fitness experts recommend using the USDA Food Guide Pyramid as your guide for a balanced, nutritious diet. Be sure to eat foods from each of the food groups daily. Eat a variety of foods in each group to ensure you get all the nutrients you need.
If you are a female athlete, keep a close watch on your calcium and iron intake.
You Can Snack, Too. Be sure to enjoy light, low-fat snacks throughout the day to keep your energy and blood sugar level up. This is especially important if you work out later in the day or have a tendency to skip meals due to an overloaded schedule. The following snack guide can help you choose what to have and how often.
Drink Up. Water is the most important nutrient for an athlete. About 50 to 70 percent of you is water. Water keeps you cool in the summer and warm in the winter. It eliminates waste from the body and keeps your joints and internal organs lubricated. Eight 8-oz glasses of water per day is the recommended minimum-more if you are very active
If you play soccer for a couple of hours on a hot summer day, your internal reservoir may become dangerously low, causing dehydration and limiting your performance. If you wait until your thirst kicks in to start the quenching process, you're already too late. You've got to drink before, during, and after your workout. During prolonged aerobic exercise, drink four to six ounces of fluids (preferably water) every 15-minutes. Sports drinks can be used if your workout lasts longer than 90-minutes, since the sugar concentration lengthens the time it takes to empty from your stomach. For shorter workouts, stick with water.
IX. A Family ActIf you've got kids, the benefits of sports and fitness double just by sharing your activities and enthusiasm with them. From a very early age, children pick up their parents habits and behaviors. If you make sports and fitness a family activity, you'll be establishing healthy lifestyle patterns that your child will carry into adulthood. But how do you squeeze in fitness activities when time is already a precious commodity for your family?
- Plan time on the weekend for family fitness activities. Explore local parks with easy hikes and nature walks. Play follow the leader, ensuring a fun, full-body workout for the whole family. Include jumping, skipping, running and stretching.
- If your child is still a toddler, a well-made jogging stroller will let you enjoy a great workout while walking or running. Stay on sidewalks or smooth park paths. Never use a conventional stroller for this type of activity.
- As a working parent, try to use lunchtime as your time. Three days a week, change into good walking shoes and enjoy a walk around town, or if the weather is bad, a nearby mall. Pack a healthy lunch that you can eat at your desk afterwards.
- Organize a group of mothers who will take turns watching the kids while the others go out to run or walk.
- Join a Y or health club that offers child care. Better yet, look for one that offers an activity program for your children while you're exercising.
X. ChoicesEvery day, the search for balance continues. Appointment books get filled and lists get checked off. We say "yes" when we mean "no". We try to find time, but there is none available.
It all comes down to choices and adhering to a new sense of priorities. If you add something to one part of your life, sooner or later you'll have to take something away
from another. By choosing a healthy lifestyle, you are eliminating negative stress and distractions from your life. By enjoying sports and fitness as a family, everyone is benefiting. By being fit, you will have the stamina to stay in the game, better able to handle the fast balls that life constantly throws at you.
Take care of yourself. Enjoy your family and friends. Listen to your body and soul, and feed both of them well. Take a mental break when needed. Learn the best way to rest and energize. Work hard. Sleep soundly. Your life depends upon the choices you make. Choose well.
XI. Log (Page Spread sample of log)See Quaker Rice Cakes Book
XII. Sports and Fitness Organizations and Resources --- add email and web
American Running and Fitness Association
20001 S Street N.W. Suite 540
Washington, D.C. 20009
(202) 667-4150
Bicycle Federation of America
1506 21st Street N.W. Suite 200
Washington, D.C. 20036
(202) 463-6622
International Center for Sports Nutrition
502 S. 44th St., Suite 3012
Omaha, NE 68105
(402) 559-5505
Melpomene Institute for Women's Health
1010 University Ave.
St. Paul, MN 55104
(612) 642-1951
National Black Women's Health Project
1237 Ralph David Abernathy Blvd., S.W.
Atlanta, GA 30310
(404) 758-9590
(800) ASK-BWHP
National Women's Health Resource Center
514 10th Street, N.W. Suite 400
Washington, DC 20004
(202) 628-7814
Women's Sports Foundation
Eisenhower Park
East Meadow, NY 11554
(800) 227-3988
e-mail: Wosport@aol.com
YWCA of the USA
726 Broadway
New York, NY 10003
(212) 614-2700