Show Dont Don't rus rush 4 I fitness program By Dale Dalo Nelson Utah State University Too many people fail faU in their fitness programs because they hurry a proc process s that demands patience and persistence persistence A success story will illustrate some im- im important Important principles that should be observed Margaret Mitchell a lady in her late forties from Smithfield Utah came into in- in into to my Dynamics Fitness class this fall fail to continue a program she initiated about 20 months ago When she started her program she weighed pounds and her world seemed to be collapsing When we skin folded at the beginning of the class this fall fail In order to measure adiposity fat fat she weighed pounds and her fat content was found to be 15 percent of her body weight wen well below the 20 percent recommended for women A Good Program Mrs Mitchell has lost pounds roughly two pounds per week She did it slowly by adjusting her nutritional lifestyle and by adopting a lifestyle of physical activity predominately with aerobic dancing and walking The add add- added added ed activity program also relegated food to a lesser position of value in her life lICe She became a and nibbler hibbler rather than a big meal eater living only for food When I measured her skin fold with the calipers I was amazed that she did not have large wrinkles and sagging skin Her muscles were firm her abdomen was flat and she looks almost as trim as she once did in her youth Energy radiates from her body and there is no dragged out appeArance commonly observed in those who hurry the process by diet alone Muscle mass must be maintained with exercise Now we are gradually and slowly in- in increasing increasing creasing her activity to achieve higher levels of fitness A variety of aerobic and strength activities will do this over a longer period of time We have added more walking some running condition condition- conditioning conditioning ing in the water and s specialized strength exercises She will add still more varie- varie variety variety ty while away from school The Zealous Over Pay There is rarely a day goes by that I dont don't respond to people who pre are paying the price of doing too muc much o of the same thing too soon and not all are the average Dick and Jane Many are first class athletes Running mileage should be gradually increased over months not weeks Some people should not run at all but should do other less stressful activities Everyone Ev should build variety into his her activity program Dont Don't do the same thing or the same amount of exer- exer exercise exercise cise every day Listen to your body note your aches and pains then back off or change before you are unable to continue Take long periods of time to increase the amount and intensity of your exer- exer exercise cise exercise whatever it happens to be If you are area a little obese reduce your caloric in- in intake intake take by small amounts so that you only lose from one to two pounds per week Then your chances will increase for keeping it off Set short tern term and long range goals for yourself If your long term goal is a well conditioned or pound body make the goal to not only get there but to stay there Good luckl luck |