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t is normal to be confused when it comes to Iexercise, Although there is much confusion and even more opinions, your exercise pro- gram does not need to be confusing or complicat- Professional programs can show you how to develop a plan that you enjoy and - enable you to stick to it with confi- dence. Too often exercise trainers com- plicate exercise in an effort to be perceived as the expert or to create the impression that their services are needed on a daily or weekly basis. Unless you are considering a career as a professional football player, high injury risk exercises requiring costly equipment just aren't necessary. So, how does the average person come up with a personalized plan? First and foremost, your pre- scription depends on you. An easy-to-manage exercise plan w-.. . WWW... " So, how does the average person 'llIlll.ll+ You can achieve the prescription come up with a personalized plan? DREW by performing multiple shorter First and foremost, your pre- HARVEY exercise bouts or by mixing bouts of scription depends on you. moderate and vigorous intensity Specifically, how active you cur- exercise; but they recommend a renlly are, how old you are, whether you are over- minimum duration of 10 minutes for each exer- weight, whether you have physical limitations cise bout; and how much time you can commit to physical activity. Muscle strengthening The simplest advice is to be active most if not With respect tO strength-building activities, ' every day of the week, the ACSM recommends that adults perform activ.. All physical activity is good - from gardening ides that maintain or increase muscular strength to brisk walking -.r. and more is almost always and endurance at least two days each week This better. Adding some higher intensity exercise, can be accomplished by performing eight-10 such as jogging or stair climbing, is great if you exercises on two or more non-consecutive days are readv for it. each week. All physical activity is good - from gardening to brisk walking - and more is almost always better. Adding some higher intensity exercise, such as jogging or stair climbing, is great if you are ready for it. The (most important concept is that some activity {getter than none, so avoid an "all or nothing" approach to, exeTist. -- . _ If yo-u piisier specifics, the following outlines the 2007 guidelines for aerobic and muscle strengthening activity from the American College g:- iiF..rrGiu" l 'ii:ciiFtF- --_ "iir2ieuubi-" I """"'" . _...._.._....__..__..I Li::.',':..-,.-.,"-'.',".':,'..',.".':'-",....,,..,,.; 535:..- s""”'”" of Sports Medicine (ACSM). The ACSM recommends moderate intensity aerobic physical activity for a minimum of 30 minutes five days each week or vigorous intensity aerobic activity for a minimum of -lll 20 minutes three days each week The recommended intensity is that which allows eight; 12 repetitions of each_exerpisg. If more than 12 repetitions can be obtained without compromising exercise form, the mist- ance (weight) should be increased accordingty. You can combine moderate and vigorous Intensity activities to meet this recommendation. Moderate intensity includes activities such as brisk walking that increase your heart at: and breathing rate yet still enable you to any on a conversa- Vigorous intensity activity such as jogging or stair climbing causes rapid breathing and a substantial incmse in heart rate. Windonpcgezo 425 Univeristy Ave E., Waterloo (University Downs Shopping Centre) Opposite Dogerloo , -iij'ist'iii/dji - Bechtel Park at)1gp1 - tea" (”10-0/104 e I We Garry W ghe, gyeattit . Canidac . Orilen . lnnova Nutro Go Natural FREE FOOD ... 'tslk II: Howl CWIEariEIriE] CALI. TODAY 519-660-2226 or tit1Ftt66-3400 Fax: 51mm . Now - Grain Free .CtmhtelFetirtephts Nature’s Menu California Natural 519-579-9494 NOUJ OPEN [IKE .Trial sizebagof dog food ' . 'i"Ciii"flaU7i"tiiiTa-rai-s-l. ix .m,tvariasaeroass.ExpiresAkyMs" alliiy "stttttmitettr.trtit-oi, 'Ug.bagofNowGrain wATTittu9oc+Cu__Mmdst9,20ti" Oven Baked Thdition Royal Canin Natural Balance Nature‘s Harvest ya?” tc,,,, v.5} . r“ A. "E f --_--1 We!” yet' _l its ' I I