Fitness Basics

• ACE - Starting an Exercise Program (PDF)
• ACE - Making Time for Exercise (PDF)
• ACE - Three Things a Program Should Have (PDF)
• Katy Mills Mall Walkers (PDF)

Everyone knows that exercise is an important part of living a healthy lifestyle, but knowing exactly what to do can be challenging. Whether you’re looking to simply improve your general health status or want to improve your fitness level, there is important information here that is sure to benefit you.

The Surgeon General reports that inactivity is responsible for about one-third of all coronary heart disease, colon cancer, and diabetes deaths each year. While numerous lifestyle factors influence health outcomes, the literature seems to show that physical activity has a more significant impact on health by itself than BMI, weight, or body fatness have by themselves. Any amount of physical activity that can be added to daily life appears to positively affect health, and if combined with abdominal fat reduction and other healthy lifestyle choices, the risk for many diseases and chronic health problems could be greatly reduced.

The American College of Sports Medicine (ACSM) provides guidelines for maintaining overall health. These are less strenuous and require an accumulation of activity rather than continuous activity.

• Accumulate 30 minutes or more of moderate-intensity activity on a daily basis. This means you can do 10 minutes here, and 10 minutes there; the key is that it needs to be at a brisk enough pace to elevate your heart rate. Leisurely strolls are great for the muscles and for burning calories, but your heart needs to be somewhat challenged to reap the health benefits of exercise.
• Beginners should start with a few minutes of activity and gradually build up to 30 minutes. Remember, anything is better than nothing!
• Your choice of activities is vast and can include, walking, walking up stairs, gardening, raking leaves, dancing, etc

For improving your aerobic capacity, the American College of Sports Medicine (ACSM) recommends the following:

• Exercise 3 to 5 days per week with no more than 2 days between workouts
• Warm up for 5 to 10 minutes before each aerobic activity
• Exercise at 55 to 90% of your maximum heart rate
• Maintain your intensity level for 20-60 minutes of continuous activity (aiming for approximately 30-45 minutes)
• Gradually decrease the intensity of your workout, then stretch to cool down during the last 5 to 10 minutes
• *If weight loss is a major goal, participate in your aerobic activity at least 30 minutes for five days each week.