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Show v Patience and Persistence Fitness Is Not To Be Hwried J By DALE NELSON j, Utah State University I Too many people fail in their fitness programs be-, be-, ause hey hurry a process that demands patience and Persistence. A success story will illustrate some impor-I impor-I i ant principles that should be observed. MARGARET Mitchell, a lady in her late forties, from I sniithfield, Utah, came into my Dynamic Fitness class this fall to continue a program she initiated about 20 months ago. When she first started her program, she neighed 298 pounds and her world seemed to be collapsing. col-lapsing. When we skin-folded at the beginning of the class this fall in order to measure adiposity (fat), she neighed 139 pounds and her fat content was found to be 15 percent of her body weight, well below the 20 percent recommended for women. Mrs. Mitchell has lost 159 pounds, roughly two I ! pounds per week. She did it slowly by adjusting her jj nutritional lifestyle and by adopting a lifestyle of physical phy-sical activity, predominately with aerobic dancing and i walking. The added activity program also relegated 1 food to a lesser position of value in her life . She became I asriackerand nibbler 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 increasing 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, conditioning in the water, and specialized strength exercises. She will add still more variety while away from school. THERE IS rarely a day goes by that I don't respond to people who are paying the price of doing too much 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 should build variety into his-her activity program. Don't do the same thing or the same amount of exercise 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 exercise, whatever it happens to be. If you are a little obese, reduce your caloric intake 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 term and long range goals for yourself. If your long term goal is a well conditioned, 120 or 175 pound body, make the goal to not only get there, but to stay there. Good luck! |