Moderate exercise is good start

      Many times, we catch ourselves saying that "if it is not high in intensity, it is not worth the effort." But this is not the case.
      People of all fitness levels can benefit from low to moderate intensity workouts. In fact, if you are used to doing only high intensity cardiovascular exercises, a cycle of lower intensity might be just the thing your body needs.
      The myth that low intensity exercise is only for weight loss is still around today. We first started to see this equation when heart rate monitoring became a popular method for judging the level of your exercise.
      In order to break down the percentage range for novice exercisers, 60-70 percent of maximum heart rate was designated as the "fat burning zone." Therefore, 70-85 percent was considered the "cardiovascular zone." Millions of people have been sticking to only one intensity in order to meet those specific goals. The reality is that both benefits are inherent in each of the levels of activity.
      Obviously, the best way to exercise is to add variety. Remember the FIT principle: Frequency, Intensity, and Time (duration); by changing some or all of these modes, you will vary your exercise program. Fat loss and calorie expenditure does occur in all types of cardiovascular activities.
      So, is low or high intensity best for your fitness goals?
      It really comes down to your own fitness level and the amount of time you have to devote to exercise each day. If you can take a leisurely walk for an hour working at 65 percent of your heart rate, go for it. Then again, on a time-cramped day, a run at 75 percent or your Max Heart Rate for 20 minutes might be just what you need. The lower the intensity you are working at, the longer you need to exercise to get the caloric expenditure needed to stay fit.
      Another reason a lower intensity program might be a good change for you is to give your body a break. High intensity, whether it is cardiovascular or weight training, is very demanding on the body. The joints take on more impact and the cardiovascular system is constantly tasked. A lower intensity program will give your body a break and will add a new type of variety to your program.
      So how do you go about changing the intensity of your program when you are a die-hard workout nut?
      Simple, start with interval training. Interval training involves performing intervals of your current exercise at different levels of intensity. Switching from a jog to a brisk walk or changing the levels on the stair machine are all ways to add in intervals.
      The same can also be done with strength training. Experiment with different durations of rest between sets or the number of repetitions performed. Many times, weight lifters get caught up doing the same routine for years. The body thrives on change and that is also how we can make gains.
      Moderate exercise is really the best place to start if you are a novice exerciser. Many people start off trying to accomplish too much and then set themselves up for failure.
      New clients who start training with me are surprised at how simple exercise can be. First, I believe that the best way to keep someone coming back is to make them enjoy exercise.
      Second, if they are too sore to walk the next day, then we have not really made any progress. Finally, after the initial introduction of cardiovascular and strength training exercise, then we can work on increasing the intensity. Remember, that consistency is the key to a lifetime of exercise and good health.
     
     Mike Springer and his wife, Kim, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442, by fax at 233-9446 or by e-mail at springtrain@prodigy.net.