9 - Exercise and Lifelong Fitness

phases of exercise

The safest workouts begin with a warm-up period and end with a cool-down period. Stretching exercises should be part of both the warm-up and cool-down periods.

sports-related injuries

Using the same joints repetitively during your workouts can lead to overuse injuries. Tendonitis, a painful swelling of a tendon, is an injury that can result from overuse. Overuse of a bone can lead to a stress fracture, or a small break within a bone. Participating in a variety of activities and allowing your body to recover between workouts can help prevent overuse injuries. Two common sports-related injuries are sprains, the tearing of ligaments, and strains, the tearing of tendons. Treatment for sprains and strains usually involves controlling the swelling with rest, ice, compression, and elevation. The initials R.I.C.E can help you remember the steps for this treatment. Rest the injured area and avoid using it. Ice the area for the first 24 hours to reduce swelling. After that, periodically apply moist heat to the area. Compress the area with an elastic wrap. Elevate the injured area to prevent or limit swelling. Allowing injuries to heal properly is very important for lifelong fitness. Reinjuring bones, tendons, ligaments, or muscles before they heal can lead to ongoing problems and limit your activity. If you have an injury, talk with a doctor about exercise while allowing the injured area to heal.

avoiding harmful substances

When developing a fitness plan, it can be easy to get caught up in the here and now. Although your immediate goals are important, you also need to think about the future. To achieve and maintain lifelong fitness, you need to avoid substances that can harm you.

cardiorespiratory endurance

- means that your heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise - People with poor cardiorespiratory endurance become short of breath and have a very high heart rate after even light exercise. - Regular exercise improves cardiorespiratory endurance. - As the heart muscles become stronger, more blood is pumped with each beat. - The lungs become more efficient at delivering oxygen to the blood and removing carbon dioxide.

dietary supplements

A dietary supplement is any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet. Many supplement products promise shortcuts to greater fitness, such as increased muscle strength or extra energy. Keep in mind that supplements do not undergo the same strict testing as medications do. Therefore, some harmful side effects might not be discovered until after the supplement has been widely used. Also, there is no guarantee that the supplement will provide the benefits it claims. In some situations, a doctor may recommend that you take a multivitamin or a similar supplement. But for most teens, a proper diet is the best way to provide your body with all the materials it needs to be healthy and physically active.

medical care

A safe fitness plan starts with a visit to your doctor. Even if you think you are perfectly healthy, it makes good sense to get a checkup before beginning an exercise program. If you have any conditions that limit your activity level, your doctor can offer advice about your fitness plan. You should also see your doctor whenever you experience any injuries or pain that doesn't go away.

warming up and stretching

A warm-up is a five- to ten-minute period of mild exercise that prepares your body for a vigorous workout. During the warm-up, your body temperature rises, your heart rate speeds up, and your muscles become more flexible. A warm-up should include some of the same motions as your planned activity, but at a slower pace. If you are planning to run, for example, start out by walking. Then gradually increase your speed until you reach your running pace. Your warm-up should also include five to ten minutes of stretching. It is very important to pay attention to your body's limits when stretching. Do not bounce when you stretch, because bouncing can tear muscle fibers. You should feel tension while you stretch, but not pain. Hold stretches for 15 seconds.

define long-term goals

An important long-term goal of any fitness program should be lifelong fitness. - Choose activities that you enjoy and can continue as you age - Vary your activities from day to day. This can lower your risk of injury, allow you to meet your schedule needs, and reduce boredom - Combine exercise with social activities whenever possible. For example, go for a hike with friends or rake leaves with your family

anabolic steroids

Anabolic steroids are artificial forms of the hormone testosterone, a hormone that is involved in muscle development. Doctors may prescribe anabolic steroids for patients with muscular disorders. However, many athletes take steroids in the hope of improving their performance or changing their appearance. People who take steroids are putting both their short- and long-term health at risk. Steroids can alter appearance, damage organs, increase the risk of cancer, and cause depression. The use of unprescribed steroids is also illegal. In addition to risking their health, steroid users risk being banned from sports or other punishments.

physical activity

Any movement that requires your large muscle groups to work (more than just sports) - 60 minutes or more each day performing some form of physical activity - most obvious changes affect your heart, lungs, and muscles - changes that occur due to physical activity are beneficial to your body, your mind, and your social interactions

exercising safely

Anyone who exercises faces the risk of injury. But there are many things you can do to stay healthy and safe while exercising. Most injuries can be avoided if you get proper medical care, wear safety equipment, and pay attention to your surroundings and the weather. Proper water and food intake is also important.

alter your fitness plan

As your fitness improves, your workouts may become too easy. You may become frustrated because you do not notice any further progress. This may be a sign that your body has adjusted to your fitness routine. By slightly increasing the intensity or time of your workout, you should continue to see positive results. Remember that, no matter what your fitness goals are, you need to combine your exercise program with healthy eating habits. You can find suggestions for what to eat and how much to eat when you are physically active in another module.

social benefits

Exercise is also an opportunity to have fun. Whether you play on a sports team or join an aerobics class, physical activity can be a way to bond with family and friends or build new relationships.

overtraining

If you exercise too intensely or for too long without allowing enough time for rest, you may be overtraining. The first sign of overtraining is fatigue during exercise or a few hours after a workout. Fatigue is a signal that you are overworking your body. Other signs of overtraining include nausea or vomiting during or after a workout, loss of appetite, and irritability. If you experience any of these symptoms, reduce the intensity and length of your workout. If the symptoms do not subside, seek medical care. You can avoid overtraining by sticking to a consistent exercise schedule that includes days of rest. In addition, always exercise within your comfort level. Pushing yourself to achieve fitness goals too quickly can lead to injuries.

isokinetic exercise

In isokinetic exercise muscles contract at a constant rate. Isokinetic exercises require fitness machines that provide resistance to muscle movement. These exercises are often used as therapy to rebuild muscle strength after an injury.

define short-term goals

In planning a fitness program, you also need to know your more immediate, or short-term goals. For example, do you want to increase your cardiorespiratory endurance? If so, your exercise program could include basketball, brisk walking, or other aerobic activities. If you want to gain more muscle mass, your program should include anaerobic exercises such as lifting weights. Or, you may have a combination of goals in mind. Your goals should be specific to help you measure your progress. For example, "I want to be able to run an eight-minute mile" is more specific than "I want to run faster." Your time frame for reaching your goals also needs to be realistic. Otherwise, you may become discouraged and give up.

your surroundings

In planning your exercise program take into account where you live and where it is safe for you to exercise. For example, if walking to school would involve traveling along busy roads with no sidewalks, this is not a safe plan. Other safety issues to consider include whether an area is well-lit and whether there are other people around. If you listen to music while exercising, keep the earphone volumes low enough so that you can hear what is happening around you.

anaerobic exercise

Intense physical activity that lasts for a few seconds to a few minutes is called anaerobic exercise. Because anaerobic exercise is so intense and quick, your cardiovascular system cannot supply muscles with enough oxygen to produce energy. Unlike your other body cells, muscle cells do not need oxygen to meet this rapid demand for energy. Lifting weights, doing push-ups, and sprinting are examples of anaerobic activities. Most anaerobic exercises develop muscular strength, muscular endurance, or flexibility.

isotonic exercise

Isotonic exercise involves contracting and relaxing your muscles through the full range of a joint's motion. Pull-ups are an example of isotonic exercise. Exercises with free weights, such as barbells, are also isotonic. Through repetition of isotonic exercises, you can develop muscular strength and endurance.

weather considerations

Make sure your clothing is appropriate for the weather. Regardless of the air temperature, you should feel slightly cool at the beginning of your workout. When you exercise outdoors on warm, sunny days, wear light-colored clothing to reflect the sun's rays, and dress lightly to prevent overheating. Always wear sunscreen to protect your skin from the sun. In cold weather, wear gloves or mittens and a hat to prevent heat loss. If you wear layers of clothing, you can regulate your temperature by taking off layers as you warm up.

muscular endurance

Muscular endurance is the ability of your muscles to work for an extended time. How long you can hold a barbell—or how many times you can lift it—is a measure of your muscular endurance. Developing muscular endurance requires repeated actions over an extended period of time, such as raking leaves, rowing, or walking.

types of physical activity

No single activity can improve or maintain all five components of fitness. Instead, it is important to participate in a variety of physical activities. Physical activities can be classified as aerobic exercise or anaerobic exercise. Strengthening and endurance activities can be further classified as isometric exercise, isotonic exercise, or isokinetic exercise.

develop your fitness plan

Once you have decided on your goals, think about your current schedule and fitness level. Then develop a fitness plan by marking a calendar with your typical weekly schedule. Decide what days and times are best for you to exercise. Each week, plan what activities you will do and when you will do them. Besides your interests and goals, there are several other things to consider when forming your plan. - Your Health: If you have health concerns, such as diabetes or asthma, work with your doctor to devise an appropriate fitness plan - Your Budget: Do the activities require special equipment or fees? - Where You Live: What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change?

monitor your progress

One of the most gratifying aspects of sticking with a fitness program is noticing progress. It is a good idea to track your overall progress using a chart like the one shown. With most exercise programs, you will begin to notice significant changes within 12 weeks. You may find that you look better, sleep better, and feel more alert. You might also notice that you have gained muscle strength or lost weight. As you track your progress, keep in mind that monitoring your weight alone is not a good idea. Because muscle tissue is heavier than fat tissue, you may actually gain some weight as you become more fit. One good indicator of improved fitness is a drop in your resting heart rate. Your resting heart rate is the number of times your heart beats each minute when you are at rest. A resting heart rate that is below 72 beats per minute usually indicates a good level of fitness. To find your resting heart rate, take your pulse for one minute when you first wake up in the morning.

planning a fitness program

One of the most important things you can do for your health is to start exercising now. If you get into the habit of exercising, it will help you maintain lifelong fitness—the ability to stay healthy and fit as you age. To plan a successful fitness program you should define your goals, develop your program, and monitor your progress.

aerobic exercises

Ongoing physical activity that raises your breathing rate and heart rate is called aerobic exercise. Aerobic exercises increase the amount of oxygen that your body takes in and uses. Swimming, running, brisk walking, and cross-country skiing are all forms of aerobic exercise. By performing aerobic exercise for at least 20 minutes at a time on a regular basis, you can improve your cardiorespiratory endurance. Many aerobic activities also improve muscular endurance.

the components of fitness

Physical fitness means that you have the energy and strength to participate in a variety of activities. There are five components of fitness: cardio respiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

isometric exercise

Place your palms together and push them against each other. This is an isometric exercise, an exercise in which muscles contract but very little body movement takes place. If you do isometric exercises on a regular basis, the muscles you use will become stronger.

preventing sports-related injuries

Practice is important in order to improve at any sport or activity. However, sometimes teens feel pressure to be too competitive. Pushing your body too hard can lead to injury. An important part of achieving lifelong fitness is avoiding overtraining and preventing injuries.

proper water and food intake

Proper hydration, or fluid intake, is important while exercising. You should drink about 16 ounces of water one to two hours before you exercise. Replacing the water you lose in sweat will prevent dehydration, or excessive water loss. Dehydration can lead to a dangerous rise in body temperature, muscle cramps, and unnecessary strain on your heart. You have probably seen many sports drinks and foods advertised for athletes. How do you know if these products are necessary? Sports drinks replace sodium and other important substances you lose in sweat. But they also contain calories and sugar, whereas water does not. Unless you exercise for more than an hour, you only need to drink water. Products such as sports-nutrition bars and gels also may have the most benefits for athletes who exercise for long periods of time. Your body needs nutrients for energy, maintenance, and repair, but nutritionists agree that fruits, vegetables, and whole-grain products provide the best nutrients. You can find examples of good foods for physical activity in another module.

muscular strength

The ability of a muscle to produce force is called muscular strength. The amount of weight you can lift is one measure of your muscular strength. Developing muscular strength requires exerting your muscles for short periods of time, such as doing push-ups.

flexibility

The ability to move a joint through its entire range of motion is called flexibility. This means that you can bend, stretch, and twist your body easily. Flexibility can vary in different joints. For example, some people can't lean over and touch their toes. But their shoulders are flexible enough to help them throw a javelin a great distance. Stretching exercises, if done correctly, can increase flexibility and may reduce the risk of injury during exercise.

cooling down and stretching

The cool-down is a period of mild exercise, such as walking, performed after a workout. Your cool-down should be at least as long as your warm-up. During the cool-down period, your body and your heart rate return slowly to their resting states. If you were to stop exercising abruptly, blood could collect in your muscles and not return quickly enough to your heart and brain. As a result, you could become dizzy and faint. Stretching after your cool-down loosens muscles that may have tightened during exercise. Stretching can prevent muscle and joint soreness. Spend at least five minutes repeating the stretches you did during your warm-up period.

the FITT formula

The success of your fitness plan depends on four factors: how often you exercise, how hard you exercise, how long you exercise, and the types of exercise you choose. These factors make up the FITT formula, which stands for frequency, intensity, time, and type. The figure is an example of applying the FITT formula. Frequency To become or stay physically fit, you should exercise at least 3 to 5 times a week. Spread out your exercise over the week. Being inactive during the week does not prepare your body for an intense weekend workout and can lead to injury. Intensity The only way to improve your physical fitness is to make your body do more than it normally does. To increase cardiorespiratory endurance, for example, you must exercise within your target heart rate range. Your target heart rate is the rate at which your cardiovascular system receives the most benefits from exercise without working too hard. The "talk test" is an easy way to check your exercise intensity. If you are so out of breath that you cannot talk while exercising, your exercise level is too intense. If you can sing, however, you are probably not working hard enough. Time The amount of time you spend exercising affects your level of fitness. If you are just starting an exercise program, limit your time to only about 10 or 15 minutes a day. Then increase your exercise time gradually. Once your workout program is established, you should exercise for at least 20 to 30 minutes, 3 to 5 times a week. Type The types of activities you choose are also important for your success. Make sure that your exercise choices correspond to your goals and interests. To prevent boredom and overuse injuries, you should practice cross-training by participating in a wide variety of activities. Cross-training also ensures that more areas of your body become fit. For example, people who primarily walk for exercise could benefit from biking, which works different muscle groups in the legs.

the workout

The workout is when you perform an activity at its peak level. To be effective, your workout should follow the FITT formula you just read about. Some people choose to do cardiorespiratory and muscular training during the same workout session. Others do cardiorespiratory training one day and muscular training another day. It is important that you do not do muscular training exercises with the same muscle groups two days in a row. Your muscles need an entire day of rest between strengthening workouts to repair and rebuild.

safety equipment

You do not necessarily need expensive equipment to exercise safely. The key is to choose the right equipment for your particular activity. - clothing: Clothing should be comfortable and allow unrestricted movement. Avoid any clothing that could cause you to trip or get caught on equipment. For example, do not wear loose-fitting pants when bicycling. Wear light-colored, reflective clothing if you must exercise at night. - Footwear: To protect your feet from injury, footwear must fit properly, be in good condition, and provide support and protection. Be sure to buy footwear that fits your particular needs. For example, do not buy running shoes if your main activities are walking and bicycling. - Protective Gear: Shoulder pads, helmets, mouthguards, and other protective gear are designed to prevent injuries during contact sports. Hard-shell helmets worn by football, hockey, and baseball players protect the head from a direct blow. A helmet also should be worn any time you use wheeled sports equipment such as a bicycle, a skateboard, or inline skates. Kneepads, elbow pads, and wrist guards are also important to prevent injuries while skateboarding or skating.

body composition

Your weight is not the best indicator of your fitness. In fact, when you begin an exercise program, you may gain some weight as you gain muscle. A better fitness indicator is your body composition. Body composition is the amount of fat tissue in your body compared to the amount of lean tissue, such as muscles and bones. Having too much, or too little, body fat can lead to health problems.

physical benefits

cardiovascular system - receive the most benefits from regular physical activity - heart becomes stronger, it can pump more blood with less effort - number of capillaries in your muscles increases, which may reduce blood pressure - also lowers blood cholesterol levels weight maintenance - increases your basal metabolic rate (the amount of energy your body uses when you are at rest) - active metabolism makes it easier to remain at a healthy weight - staying at a healthy weight can reduce your risk for developing diseases such as diabetes, heart disease, and certain cancers bone strength - weight-bearing exercises such as jumping rope or walking - make your bones stronger and denser - strong, dense bones may reduce your chances of developing osteoporosis later in life balance and coordination - improves your balance and coordination, which may, in turn, improve your athletic ability - good balance and coordination can also reduce your risk of injury while performing chores such as climbing ladders or carrying packages down stairs

psychological benefits

your brain releases endorphins, chemicals that block pain messages from reaching your brain cells - endorphins are also responsible for the feelings of satisfaction and pleasure you feel after a good workout - people who exercise regularly are likely to be more self-confident and focused, and have reduced stress levels - if you are upset or depressed, physical activity can help improve your mood; many health professionals consider physical activity an important part of treatment for depression