Regardless of the time of year, fitness and wellness goals remain the same. These goals are to achieve cardiorespiratory (heart and lungs) fitness; to increase muscular strength, endurance, and flexibility; and to maintain optimal body composition. Getting fit can also help you reduce your blood pressure; increase your HDL (good cholesterol); control diabetes; and kick unhealthy habits, such as cigarette smoking.

Burn, baby, burn
You can achieve cardiorespiratory fitness by participating in aerobic activities that exercise large muscle groups. For example, you can walk, jog, swim, hike, or participate in aerobic dance. These activities must be done for a 20- to 60-minute period at 65% to 75% of your maximum heart rate. (TO calculate your maximum heart rate, subtract your age from 220.) The longer you participate in an aerobic activity, the more chance you have of losing weight.

The intensity at which you exercise dictates whether your body uses fat or uses carbohydrates or protein for energy. Fats are used as a source of energy when you exercise at 65% to 75% of your maximum heart rate. However, when you exercise at a higher heart rate, fats cannot be converted into energy quickly enough so the body must convert carbohydrates or protein.

Building muscle strength
Many basic exercises, such as calisthenics, can help you strengthen your muscles. If you are just starting a muscle-strengthening program, try exercises, such as push ups, sit ups, and activities that strengthen the quadriceps (muscles in the front of the thigh). Remember, there is no such thing as spot reducing; overexercising in one area will not reduce the fat in that area. Therefore, doing more than 25 repetitions of a certain exercise is probably a waste of time. Fitness is a total body program.

Stretch
You can increase your flexibility through a daily program of stretching. A good warmup is necessary for any form of exercise because it prepares the muscles (including the heart) for more strenuous work. The warmup should consist of 3 to 6 minutes of low intensity exercise. When deciding the type of stretching exercises to do during your warmup, consider your activity. In addition to doing general stretching exercises, you should concentrate on the muscles used the most in your activity. If you walk, stretch hamstrings (muscles in the back of the thigh), Achilles tendons, quadriceps, hip flexor muscles, and low back muscles. If you swim, stretch your shoulder muscles.

Ideal body composition is a by-product of a good exercise program. Men of any age should maintain a body fat between 12% and 16%. Women should maintain a body fat between 22% and 26%. Your body fat must be reduced if it exceeds 22% (in men) or 30% (in women). Reducing your percent body fat is even more important if you have a family history of high cholesterol and cardiovascular disease. Following a diet low in saturated fat helps reduce fat and cholesterol in most people; however, some people may need to take a cholesterol-lowering medication. When dieting, you need to remember to eat balanced meals. Include food from all of the food groups, concentrating on lean meats, vegetables, fruits, and whole wheat products. Learning to read labels is very important. Remember, 1 gram of fat equals 9 kilocalories, and 1 gram of carbohydrate or protein equals only 4 kilocalories. People who have hypertension problems should also avoid a diet high in salt.

All fitness and wellness programs require behavior modification. You have to decide that this is something that you want to do, not what a spouse or friend wants you to do. Without full commitment, no wellness, fitness, or weight loss program will ever be effective. Before you start an exercise and wellness program, you should discuss your plans with your doctor.

William Etchison, M.S.
Columbus, Georgia