Cardio, Strength and Flexibility

Yesterday I went to the gym and did a self-assessment for both cardiovascular and strength components. I used a treadmill and heart monitor for the cardiovascular evaluation and then used the gym equipment and stop-watch for the strength assessments. Based on the results, my cardiovascular rating as expressed by an estimated oxygen capacity is superior for my age. My strength was measured by doing a maximum repetition on the leg press (lower body) and bench press, timed repetitions on the bench press and push-ups (upper body), and timed half-sit-up for abdominals. All of these resulted in excellent or superior status (95 percentile for my age group). A number of flexibility measures indicate that I have good truck flexion, adequate hamstring and hip flexor flexibility but poor shoulder flexibility. Based on this data, I should continue maintaining my current cardiovascular, strength and flexibility training (while monitoring my knee; I had major surgery in 1978) with emphasis on improving my shoulder flexibility and also increasing the strength of my small rotator muscles in my shoulder. In addition, I should focus on improving my posture and balance (as with most things, it may deteriorate as you age). All of these considerations need to be weighed to create an efficient yet comprehensive exercise program. The next phase is to review my exercise history, activity preferences, and time constraints so I can craft a routine that will work with my daily schedule, maintain my interest, and be pleasurable.

Optimum Fitness

According to the American Council on Exercise, optimum fitness is a condition resulting from a lifestyle that develops cardiovascular endurance, muscular strength, flexibility, as well as the maintenance of appropriate body weight. So at this stage I am going to measure some of these components to identify my baseline. Since I don't have sophisticated equipment (skin-fold, hydrostatic weighing, bio-electrical impediment) to test body composition, I am going to use the tools I have at home--the scale and a measuring tape. As a general measurement I am going to use a height/weight table as well as a body mass index (BMI). If I use the standard height/weight table I am in the normal range for a woman of my height and build (5'2" 120 lbs). According to the BMI, again I am within normal weight. Since I have my hip (36") and waist measurements (27"), I can do a ratio (WHR) that will estimate the risk associated with abdominal obesity (diabetes, hypertension, cholesterol); that measurement indicates I am not at risk. So, overall my weight doesn't appear to be a health issue at this time. However, weight maintenance is key as I grow older and I should establish a range that keeps me healthy. This needs to be kept in mind when I go to design my fitness program and my nutritional strategy. The next stage will be to evaluate my cardiovascular fitness--see you on the treadmill!

Assessing Your Health History

Now that I know I am ready and capable of maintaining an exercise routine, I need to have a better idea of what my physical limitations may be based on my health history. Most personal trainers and physicians use a health history questionnaire or a PAR-Q (Physical Activity Readiness-Questionnaire). This helps determine whether you need medical clearance to start an exercise program. Based on my answers, there is nothing to prevent me from participating in a moderate to vigorous exercise program. There are family health issues to consider and monitor--my father died from a heart attack at age 64 and both my brother and sister are overweight and have high blood pressure. I have an annual physical and my numbers (cholesterol, blood pressure, resting heart rate, weight, etc.) are all within normal range. I do have a thyroid condition which is being treated with medication but this has no effect on my ability to exercise nor does it impact my heart rate. I had major knee surgery back in 1978, so this will dictate some of the exercises I can do and at what intensity. Overall, my physical assessment indicates I can continue my current program without problems. My next step will be to determine my fitness level. I will do this by evaluating each component of "fitness" and then establish a baseline. This will help me in determining goals and how to measure my progress and will also give me guidance on designing my program for optimal results.

Fitness for 2009

I decided to change up my emphasis on my blog entries. Not only will I provide general fitness information but I will chronicle my fitness programming for 2009. I will be teaching a wellness class in the spring and will use the tools and strategies from that class to guide me through 2009. With that in mind, I started off by evaluating my readiness for a fitness lifestyle. I answered three different surveys to identify my current psychological status. The first assessment identifies where I am in behavior change related to fitness. I am currently in the maintenance stage; I have incorporated my new fitness behaviors and my goals are to 1) Sustain and strengthen my new behaviors, 2) Overcome feelings of being deprived, 3) Keep a commitment to my new lifestyle, and 4) Help someone else. The other two assessments helped me identify obstacles to maintaining a fitness lifestyle and the couple of areas I need to be aware of are 1) how injuries may affect my fitness and 2) travel/vacations. These two areas could cause a lapse in my routine and need to be addressed when they occur. With all of this information, I am ready psychologically to move ahead to the next step in my evaluation, an assessment of my physical status to address any risk factors and to determine the limits and/or direction of my training.

Stick To It Tip #1

As a way to start off the New Year, I decided to list ways to help you stick with your workouts. Over the next two months, I will add a weekly tip to keep you on track while you make exercise a habit. Additionally, I will be doing more "journal-type" entries as I attempt to reach some of my personal fitness goals throughout 2009. If you have set some goals (which I hope you have done already), write an agreement with yourself and list all your goals (both short-term and long-term) and their deadlines. Sign it and keep it somewhere visible (bathroom mirror, refrigerator) as a daily reminder of the pledge you have made with yourself.