Before You Start an Exercise Program
physician or health professional prior to starting an exercise program.
According to American College of Sports Medicine (ACSM), apparently healthy men
and women do not require a medical evaluation by a physician before embarking on
a program of moderate exercise intensity. Exercise is safe for most individuals.
However, it is prudent to take precautions to optimize your exercise benefits.
If you or your family has a history of medical problems, or if you experience
shortness of breath or chest pains while exercising, it is recommended that you
consult a physician and/or have a health appraisal done.
of Recreation Services can help assess your risk and current physical fitness
level. So if you need help in starting an exercise program or just determining
what intensity is right for you contact Dr. Takeshi Fujii at 651-2367 or
firstname.lastname@example.org and let our certified
personal trainers get you started in the right direction.
One of the
first steps in starting an exercise program is determining how active or at what
exercise intensity is appropriate. Exercise intensities are commonly described
This is an
intensity that can be sustained relatively comfortably for a long period of time
(about 60 minutes). This type of exercise typically begins slowly, progresses
gradually and usually is not competitive in nature.
This is an
intensity that is high enough to significantly raise both your heart and
breathing rates, and is usually performed for about 20 minutes before fatigue
planning to participate in vigorous activities and are a man over 40 or woman
over 50? Then the Department of Recreation Services recommends that you receive
a medical examination first. The same can be said for individuals of any age who
have coronary artery disease risk factors. If you are unsure if a risk factor
applies to you, check with your physician.
An easy method
for measuring exercise intensity is the Talk Test. The Talk Test is a subjective
test that allows the exerciser to determine the intensity of their exercise.
Moderate exercise is at a level where the exerciser can carry on a comfortable
conversation and should be able to breathe comfortably during exercise. In
simple terms, the exerciser would be working out too hard if they have to take a
breath between every word they say. On the flip side, they would be exercising
at too easy of an intensity if they could sing several phrases of a song without
DISEASE RISK FACTORS
Age (men>45, women>55)
Family history of heart attack or sudden death
Current cigarette smoker
High blood pressure