Nolan Ryan Fitness Guide
GAIN PRESIDENTIAL
RECOGNITION FOR YOUR COMMITMENT TO FITNESS
Now, committing yourself to a more
active lifestyle has an added benefit: presidential
recognition. T h rough a new program from the Presidents
Council on Physical Fitness and Sports, anyone age six
and above can earn a Presidential Sports Award (PSA)
in 68 categories, including Family Fitness.
To earn yours, keep a log of your
participation in a sports or fitness activity over four
months. Once you forward a complete log, you'll
receive a personalized Presidential certificate, a blazer
emblem noting the sport and luggage and emergency identification
tags.
TABLE OF CONTENTS
Introduction . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . .
. . 2
Why Get Fit? . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . .
. . 4
Making Activity Easy . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . .
6
Fitness Game Plan . . . . . . . .
. . . . . . . . . . . . . . .. . . . . . . . . . . 10
Fit for Life . . . . . . . . . . .
. . . . . . . . . . . . .. . . . . . . . . . . . . .
. . 14
On Deck for Activity . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . 16
Aerobics: The Heart of the Matter
. . . . . . . . .. . . . . . . . . . . . . . 18
Weight Training: Not Just for Body
Builders . . . . . .. . . . . . . . . . 20
Stretching: Reach for Flexibility
. . . . . . . . . . . . . . . . . . . . . . . . 22
Sports Injuries: How to Stay in the
Game . . . . . . . . . . . . . . . . 24
Hitting a Grand Slam! . . .
. . . . . . . . . . . . . . . . . . . . . . . . . .
. 28
The President's Council on
Physical Fitness and Sports
Dear Friend,
The goal at the President's
Council on Physical Fitness and Sports is to Get America
Moving! While most Americans know that physical activity
is enjoyable, fewer Americans are getting active physically.
The Nolan Ryan Fitness Guide is an ideal way of reaching
without preaching vast numbers of less active Americans.
In simple, sensible terms, Nolan points out the obvious:
fitness and good health are within the reach of virtually
anyone who will make a personal commitment to become
and stay physically active.
This book, brought to you by the President's
Council on Physical Fitness and Sports and the Advil
Forum on Health Education, will make a difference! Just
as baseball legend Nolan Ryan made a difference as the
longest career player in professional baseball, The
Nolan Ryan Fitness Guide will make a profound difference
in the life of any reader who takes its simple message
to heart: Get up and get active!
And if simply feeling great isnt enough,
you can also earn a prestigious Presidential Sports
Award for the personal challenge of adopting a physically
active lifestyle.
When President Clinton addressed the
new members of the President's Council on Physical
Fitness and Sports in the White House Rose Garden, he
said that the American people need to seize control
of their own personal health care destinies and that
of their families. He was talking about the same kind
of personal responsibility that is at the core of this
countrys greatness, and at the core of this book. There
are no greater obstacles on the road to improved health
and fitness than those you put there yourself. And there
is no one in a better position to remove them than you.
So don't just sit there and
read this valuable book. Get moving! And bring someone
a friend or relative along with you to
make that first move in a new direction. Take Nolan's
sage advice and get physically active, for life. Get
Moving America!
Wishing you good health and fitness,
Florence Griffith-Joyner
Co-Chair
Tom McMillen
Co-Chair
Dear Friend,
When I was 10 years old and playing
pick-up ball with a bunch of friends, I never dreamed
Id be playing in the majors, let alone playing into
my 40's. As a kid, I had no concept of physical
conditioning; I just knew I liked to throw the ball.
But the longer I played, the more I realized how important
fitness is. I know now that if I hadn't been so
committed to fitness, I never could have stayed in the
game so long.
My wife, Ruth, and I think that staying
fit should be fun and enjoyable, and that's what
weve tried to teach our kids, Reid, Reese and Wendy.
We make it something we look forward to, rather than
dread. We walk together, play tennis, run with the dogs,
play ball with our kids being active has become such
an integral part of our lives that its never a chore.
But that doesn't mean its not
hard to devote the time to it that we'd like to.
In fact, now that Ive retired my Rangers
uniform, it seems there are more demands on our time
than ever. Like you, we find it challenging to work
fitness into our schedules. And I'm as guilty
as anyone is of putting it off until tomorrow. What's
the secret? There really is no secret to staying fit.
But there are a lot of misconceptions about what it
takes including that physical activity takes too much
time. Even a little is better than none. You dont need
lots of time; just take advantage of the opportunities
you have.
This guide is designed to help. Hopefully,
it will help you realize how easy physical activity
can be, and help you do it right. Its written in conjunction
with my friend, noted cardiologist and exercise physiologist
Dr. James Rippe, and is the latest in a series of fitness
initiatives I've undertaken with the Advil Forum
on Health Education, which has the goal of helping improve
Americans' health and well-being.
There's no question that being
more physically active is one of the best things you
can do to improve your health. I hope this guide will
help you accomplish your fitness goals whatever
they may be.
Good luck!
Nolan Ryan
WHY GET FIT?
NOLAN RYAN ON FITNESS BENEFITS
"Being active not only helps
you feel good physically, but it gives you time to yourself
to sort through your schedule and prepare for the pressures
of your day. The better you feel about yourself, the
more productive you can be at work and at play."
No one would argue the value of fitness
to overall health. But "being fit" means different
things to different people. To the professional athlete,
physical conditioning is the vital link to staying in
the game. To most people, its more a matter of meeting
the demands of everyday life without getting overly
tired and handling the occasional fastball thrown
your way.
The health benefits of physical fitness
are both physical and mental, lowering your risk for
many diseases, while helping to increase longevity and
improve your self-esteem and ability to manage stress.
Youll be more productive and safe at work, and better
equipped to hit home runs when theyre needed.
WHAT IS FITNESS?
There are several components to overall
physical fitness. The primary building blocks are cardiorespiratory
endurance, muscular strength and endurance, and flexibility.
Other factors include your muscle-to-fat ratio (body
composition), agility, sense of balance, and reaction
time (especially important for sports).
The most beneficial program for overall
fitness is one that addresses each of the primary fitness
components:
- aerobics for cardiorespiratory
function
- strength training and conditioning
for muscular strength and endurance
- stretching for improved flexibility
If that sounds like too much to handle,
don't despair. You don't have to do it all
every day, and every bit you do, helps. Just start slowly,
and build gradually. Commitment is a must, but if you
think fitness requires lots of time and grueling workout
sessions, you haven't heard the good news...
WHAT CAN BEING PHYSICALLY ACTIVE
DO FOR YOU?
Here are some of the specific health
benefits of regular physical activity:
Heart Health: Can cut the risk
of heart disease almost in half, and also may help prevent
major risk factors, such as obesity and high blood pressure.
Cholesterol Control: Can improve
blood cholesterol profiles by raising HDL levels (good
cholesterol) and lowering triglycerides, another fat
carried in the blood.
Muscling out Fat: Improves
the bodys muscle-to-fat ratio by building or preserving
muscle mass, which, in turn, increases calorie-burning
efficiency to reduce body fat.
Bone Support: Seems to slow
the bone loss associated with advancing age a major
cause of fractures in later life.
Insulin Enhancement: Enables
the body to use insulin more efficiently, helping to
control adult-onset diabetes.
Cancer Check: By combating
obesity, appears to lower the risk of certain cancers,
particularly cancers of the breast, colon and uterus.
Aerobic Improvement: Slows
the decline in aerobic capacity (the maximum volume
of oxygen the body can consume) that is associated with
aging, helping to improve cardiorespiratory health.
Weight Control: When combined
with proper nutrition, can help control weight and prevent
obesity, a major risk factor for many diseases.
Attitude Adjustment: Reduces
anxiety and depression, improves self-esteem, and helps
you better manage stress.
MAKING ACTIVITY EASY
Our understanding of fitness has evolved
since the fitness craze first took hold. Scientific
evidence now clearly indicates that regular moderate-intensity
physical activity offers many of the health benefits
traditionally associated with more intense exercise.
Based on this evidence, a panel of
health and fitness experts convened by the Centers for
Disease Control and Prevention, the American College
of Sports Medicine, and the Presidents Council on Physical
Fitness and Sports, has urged Americans to lead more
active lifestyles in general. The minimum goal for all
Americans: to accumulate 30 minutes of moderate-intensity
physical activity over the course of the day, for most
days of the week.
Moderate-intensity activity includes
many of the things you may already be doing during a
day or week: walking the dog, raking leaves, playing
with the kids, even housework (it may not be fun, but
chores, such as vacuuming, can be a workout). For many
people, being more active may simply mean taking advantage
of or creating opportunities for activity.
For example, walking to work even
if it means parking the car farther away than is typical
can help you accumulate active time. So can foregoing
the elevator for the stairs, gardening or mowing the
lawn with a push mower, or doing other things that can
give you a workout. The point is not to make physical
activity an unwelcome chore, but to seize the opportunities
you have and make the most of them.
Of course, if your job or sport requires
a higher level of fitness for success, you will need
to condition yourself appropriately. In other words,
train to meet the specific demands of your lifestyle.
There's really no mystery to
fitness. And though there may be barriers, there are
also solutions. (See sidebar.) Once you commit yourself,
the barriers to fitness will be easily surmountable,
and the rewards of better living will be yours.
THE GOAL
"The minimum goal for all Americans:
accumulate 30 minutes of moderate-intensity physical
activity over the course of the day, for most days of
the week."
NOLAN RYAN ON GETTING ACTIVE
"You never reach a point where
it's too late to start getting active.
No matter what you've done previously, you can
improve the chance
for longevity and quality of life by getting into the
habit of
regular physical activity."
NOLAN RYAN ON FINDING TIME FOR
FITNESS
Now that my career doesnt depend on
physical conditioning, I find it challenging to find
the time to exercise. My strategy is to write it into
my calendar, and not book anything to interfere with
those times.
Barrier
|
Solutions
|
No time
|
Work it into your day:
- Get up a little earlier for a fun physical
activity.
- Walk to work and at work.
- Use the stairs.
- Throw the ball with the dogs/play with pets.
- Walk during your lunch break.
- Write physical activity into your calendar,
and dont book conflicting appointments.
- Ride a stationary bike while watching television
or reading.
- Walk home.
|
Can't get motivated
|
Fitness will never be a priority until you
make a commitment to it. Some things that can
help:
- Read books and/or magazines on fitness to
inspire you.
- Identify people you look up to who are fit,
and use them as role models.
- Set specific, short-term goals, and reward
yourself when you achieve them.
- Do it for yourself.
- Associate with friends who believe in fitness
for mutual support.
|
Boredom
|
- Vary your activities so you dont tire of one.
- Enlist a friend or family member as an exercise
partner.
- Use different jogging, walking, or biking
paths for scenic variety.
- Choose activities you really enjoy, that are
fun and offer a reward, such as hiking for a
great view, or walking to a friends house.
- Make activities into social occasions, such
as tennis tournaments among friends.
- Earn one or more Presidential Sports Awards.
|
Don't know where to start
|
- Start by making the most of the activities
you do already: increase their frequency, duration,
or intensity.
- Ask a friend someone who has the experience
and is willing to help you.
- Go to health fairs, sports expositions, clinics;
learn from the variety of offerings presented.
- If you've been inactive for a long time, start
off slowly. Walk for 10 minutes, or just around
the block.
- Match your activity to your fitness level.
- Don't concern yourself with fancy equipment
or health club memberships. Just ACTIVATE.
|
RUTH RYAN ON FINDING TIME
FOR FITNESS
"When I had two babies and a
toddler and no one to watch them, I just didnt seem
to have the time to be out walking or running. I had
to learn to adapt. I would go to the high school track,
where I would let them play in the center while I jogged,
so I could watch them while I worked out. Or I worked
in `active time' while doing chores around the
house."
FITNESS GAME PLAN QUESTION ANSWER
Now that youre convinced that being
more active is within reach, there are some things you
should know before jumping into fitness:
1. USE CAUTION
Physical activity should not be hazardous
to your health; consequently, its sometimes advisable
to consult a physician first. Refer to the Preparticipation
Checklist to see if you should.
Answer the following questions before
beginning an exercise program:
Has a doctor ever said you have heart trouble?
|
Yes
|
No
|
Do you suffer frequently from chest pains?
|
Yes
|
No
|
Do you often feel faint or have spells of severe
dizziness?
|
Yes
|
No
|
Has a doctor ever said your blood pressure was
too high?
|
Yes
|
No
|
Has a doctor ever told you that you have a bone
or joint problem, such as arthritis, that has
been or could be aggravated by exercise?
|
Yes
|
No
|
Are you over the age of 65 and not accustomed
to exercise?
|
Yes
|
No
|
Are you taking prescription medications, such
as those for high blood pressure?
|
Yes
|
No
|
Is there a good medical reason, not mentioned
here, why you should not follow an activity program?
|
Yes
|
No
|
If you answer "yes" to any
question, you should consult with your doctor before
beginning an exercise program.
Source: British Columbia Dept.
of Health
RUTH RYAN ON FITNESS GOALS
"I've always been concerned
with being fit and feeling good, and I do sometimes
feel pressure to try to keep up with Nolan physically.
But my goals have always been different from his; I
work out for myself only, and concentrate on achieving
what I want to do."
2. DETERMINE YOUR CURRENT LEVEL
OF FITNESS
Knowing where you stand will help
you design a program that isnt so difficult that it
causes injury or frustration, or so easy that it fails
to meet your needs. Completing the Activity Assessment
will give you a good sense of where you are now and
how to begin.
PHYSICAL ACTIVITY ASSESSMENT
|
Use the number (0-7) that best describes your
general activity level for the previous month.
I do not participate regularly in programmed recreation,
sport or heavy physical activity.
0 Avoid walking or exertion, e.g., always use
elevator, drive whenever possible instead of walking.
1 Walk for pleasure, routinely use stairs, occasionally
exercise sufficiently to cause heavy breathing
or perspiration.
I participate regularly in recreation or work
requiring modest physical activity, such as golf,
horseback riding, calisthenics, gymnastics, table
tennis, bowling, weight lifting, and yard work.
2 10-60 minutes per week.
3 More than one hour per week.
I participate regularly in heavy physical
exercise, such as running or jogging, swimming,
cycling, rowing, skipping rope, running in place
or engaging in vigorous aerobic activity type
exercise, such as tennis, basketball or handball.
4 Run less than one mile per week or spend less
than 30 minutes per week in comparable physical
activity.
5 Run 1-5 miles per week or spend 30-60 minutes
per week in comparable physical activity.
6 Run 5-10 miles per week or spend 1-3 hours
per week in comparable physical activity.
7 Run more than 10 miles per week or spend 3
hours per week in comparable physical activity.
Assessment
If you rated 0-3, start your exercise program
with about 10 minutes of continuous activity each
session. If you rated 4 or above, try to exercise
for 30 minutes or more each session.
|
NOLAN RYAN ON BUILDING A
FITNESS PROGRAM
"Being successful at fitness
requires the ability to adapt. You shouldnt outline
a program and then etch it in stone; make modifications
to enhance it. Thats always been my approach."
(from Nolan Ryans Pitchers Bible)
3. DEFINE YOUR GOALS
Decide what you want out of a fitness
program and set goals. Doing so will keep you on track
and help you motivate yourself to achieve the goals
you set.
4. DESIGN A PROGRAM
Build a fitness program based on your
needs and abilities (as defined by your fitness assessment),
and on your desires (as defined by your personal goals).
Take into consideration the time you have available
and the activities you enjoy.
5. TRACK YOUR PROGRESS
Keeping track of your progress will
not only keep you focused on your goal, but can help
keep you motivated, as you witness how far youve come.
Then you can reward yourself for a job well done!
FIT FOR LIFE
IT'S NEVER TOO LATE (OR TOO EARLY
) TO START...
Fitness has no age limits. The more
we learn, the clearer it is: physical activity is vital
to every stage of life.
FIT KIDS: IN A LEAGUE OF THEIR
OWN
Though young children seem to have
boundless energy that makes them the envy of many adults,
children of the 1990s may be less fit than at any other
time in history. One study showed that some 40 percent
of U.S. children have at least one major risk factor
for heart disease by the age of 12. Obesity and physical
inactivity in children are linked to a host of health
problems in later life.
Children benefit immensely from fitness
activity, and there is evidence that habits formed early
in life are likely to last throughout. Perhaps the best
way to teach children the value of fitness is by example:
kids who grow up in households with inactive adults
are likely to be the same, and one of the biggest fitness
motivators for any age is having physically active role
models. Parents take note: by staying active you're
not only keeping yourself fit and healthy, you're helping
your kids live healthier, too.
EXTRA INNINGS: ACTIVITY AND AGING
DO MIX
It's now clear that regular physical
activity can help you live longer and improve your quality
of life as you age. And it doesn't need to be strenuous
to improve health; moderate-intensity physical activity
performed over the course of the day can offer significant
health benefits for people of all ages. Activities like
walking may be the safest types of exercise for older
or previously inactive people, because they put less
stress on muscles and joints.
RUTH RYAN ON GETTING KIDS TO BE
ACTIVE
"Though we never pushed our children
into sports, we've been lucky to have three healthy
kids who have always been interested in fitness. I'm
sure the fact that Nolan and I try to stay active has
influenced them somewhat."
NOLAN RYAN ON AGING
"The aging process is affecting
me the way it does a lot of people, with aches and pains
and stiffness. Though I found that I couldn't stop the
process through physical activity, I did find that I
could compensate for it by maintaining my level of fitness."
POST-40 FITNESS: FOUNTAIN OF YOUTH??
|
As our bodies age, we experience a number of physiological
changes. These so-called effects of aging include:
- reduced aerobic capacity;
- weakened bones, through bone loss or osteoporosis,
which can make one more prone to fractures;
- diminished muscular strength and endurance;
- decreased sense of balance;
- slowed reaction times; and
- increased body fat, typically a result of
slower metabolism the bodys calorie-burning
mechanism.
The good news is that a wealth of data indicate
that such effects may be more a factor of inactivity
than of aging per se, and, in fact, may be attenuated
by regular physical activity. So, while activity
may not hold the miracles of the elusive fountain
of youth, it can certainly go a long way toward
increasing longevity and improving day-to-day
function as you age.
|
ON DECK FOR ACTIVITY
Remember, fitness can
be defined in many ways, depending on your goals, your
current level of activity, and how much time you have
available. A program that includes aerobics, resistance
training and stretching will give you the greatest overall
health benefits. But, if you cant do it all, dont sweat
it! Remember the latest health advice: accumulating
30 minutes of moderate-intensity physical activity
over the course of a day can add up to significant
health benefits. The important thing is to do something,
as opposed to nothing.
If you can do more, terrific! The
formula above is the minimum. The following sections
will help you select activities to build a well-rounded,
efficient and safe routine. Before you jump into any
fitness activity, though, check out The Basics for some
crucial points that will help you get the gain without
the pain.
THE BASICS: PRINCIPLES FOR PAIN-FREE
FITNESS
Perhaps the two most important things
to remember are: WARM UP FIRST, COOL DOWN LAST. These
two crucial steps, with stretching as an integral element
in both, will help you improve your health through fitness
without suffering unnecessary pain or injury.
Warm
Up |
What?
|
- Two to five minutes of low-level aerobic activity
prior to your workout, starting slowly
and gradually increasing in intensity.
- Gentle, static stretching exercises that work
the major muscle groups. (For more stretching
guidelines, see page 22.)
|
Why?
|
- Increases your body temperature to literally
warm up muscle fibers.
- Warm muscles, tendons and ligaments are more
fluid, so they stretch and contract more easily,
which help make them stronger and decrease the
risk of injury.
- Gets the heart pumping faster, which helps
increase blood flow to muscles.
|
Cool
Down |
What? |
- Two to five minutes of continued mild activity
after exercise, gradually decreasing in intensity.
- Slow stretching exercises to restretch the
muscles.
|
Why? |
- Gradually slows down the hearts pumping action
to prevent blood from pooling in lower muscles,
which reduces blood flow to the heart and brain,
and can cause faintness, or worse.
- Cool-down stretching can also prevent muscle
stiffness and soreness by restretching muscles
that are shortened during exercise.
|
THE HEART OF THE MATTER
Aerobic activity should be the cornerstone
of any fitness program, with other activities added
to this core. The key function of aerobic exercise is
to make the heart muscle stronger and more efficient,
helping you achieve the first component of the fitness
formula: cardiorespiratory endurance.
Exercise scientists have devised specific
formulas for realizing the full potential of aerobic
exercise, specifying how much, at what intensity, for
how long, and at what heart rate activity should be
performed. Though these criteria are important, many
people may view them as asking too much, and they can
overwhelm or frustrate the beginner.
TAKE THE FIRST STEP TOWARD FITNESS
Most of us need to take a simpler
approach: do something. The first step is just being
more active even if its only a little. Start by walking;
it can always be worked into your day. Anyone can do
it any time, in almost any place, without any special
equipment. The opportunities are plentiful: go for a
walk after dinner instead of watching television; walk
to work; walk to the store rather than driving; or take
the dog or the kids for a long walk. A moderately brisk
pace is preferable, but build up to it gradually.
Of course, there are lots of other
activities besides walking that will give you the benefits
of an aerobic workout, and you should pursue as many
as you can and want to. Choose the ones you enjoy most,
and have a great time while you get in shape. Here are
some other suggestions:
- Jogging
- Swimming
- Rowing
- Walking
- Tennis
- Cycling
- Dancing
ON STARTING AN AEROBIC ACTIVITY
When I first started jogging, I was
out of breath almost immediately, and my legs were weak.
I knew I was out of shape and my cardiorespiratory ability
was very low. But, within 6 or 8 weeks I could run a
mile, and I felt so much better, I knew I had to keep
it up.
The greatest long-term benefits of
aerobic activity can be realized by sticking closely
to the criteria below:
F = Frequency: three to five
times per week
I = Intensity: strenuous enough
to raise the heart rate to the target zone, or between
60% and 85% of your maximum heart rate (see below, Finding
Your Target)
T = Time: 20 to 60 minutes
per session
These are good goals to work toward,
but remember, its better to do a little bit even
if it doesn't meet these standards than
to do nothing at all.
To find your target heart rate the
zone in which aerobic exercise will be most beneficial:
- First determine your maximum
heart rate (MHR) by subtracting your age from
220.
- Multiply your MHR by .65 (65%)
to determine the minimum aerobic training rate. Next,
multiply your MHR by .8 (80%) for your maximum aerobic
training rate.
- The numbers in between are your
target rate, expressed in beats per minute.
For example, a 42-year-old would
subtract 42 from 220 to get 178; then multiply 178 by
.65 to determine the lower threshold of the target zone,
or 116. Then he/she would multiply 178 by .8 for the
upper threshold, or 142. The target heart rate of a
42-year-old, then, is between 116 and 142 beats per
minute.
To see if you're on target during
exercise:
- Count the number of pulse beats
at wrist or neck for 15 seconds, then multiply by
four to get your beats per minute.
- Compare to your target zone. If
your heart beat is faster than the maximum, youre
probably overdoing it. Slow down.
NOLAN RYAN ON AEROBICS
A lot of people were amazed to see
me on an exercise bicycle immediately after a game,
while my arm was being iced... I did it to cleanse my
muscles of lactic acid and get an aerobic benefit that
pitching cant give me, and to stay on course with my
training.
WEIGHT TRAINING
Not Just for Body Builders
RUTH RYAN ON WEIGHT TRAINING
"I'm not interested in
building up bulky muscles, but weight training is an
integral part of my routine. If you combine weight training
with flexibility and aerobics, and your program is balanced
enough, you dont have to be concerned about developing
over exaggerated muscles."
If you think lifting weights is just
for pumped-up hard-bodies who flex their pecs in public,
think again. Building muscle benefits everyone man or
woman, at any age. In fact, older people may have the
most to gain from weight or resistance training, because
strength is so crucial to functioning independently.
Weight training will give you the
strength and endurance to perform daily tasks more efficiently
and safely during work, errands and recreation. It can
also: n improve your bodys muscle-to-fat ratio, helping
you burn calories more efficiently and lose weight;
help prevent injuries, especially
to the arms, legs, and back;
balance aerobic exercise; and
promote a smooth, toned appearance.
If youre just beginning, talk with a professional who
can help you test your strength and recommend the best
exercises for your ability and objectives. Improper
lifting or lifting too much at one time can cause injury.
(See Strengthening Strategies for key considerations
to keep in mind.)
NOLAN RYAN ON STRENGTH TRAINING
"I'm a firm believer that
youre only as strong as your weakest link, so I'm
careful not to do just upper-body and leg work, but
also abdominal training. I don't want to break
down in any area." (from Miracle Man)
SAMPLE WEIGHT-TRAINING PROGRAM
FOR BEGINNERS
(adapted from Dr. James M. Rippes "Fit for Success")
Beginners should start under the guidance
of a professional, and should attempt one set of each
exercise using a weight appropriate to their abilities.
Those at an intermediate or expert level should increase
the number of sets to two and three, respectively.
WEIGHT TRAINING: NOT JUST FOR BODY
BUILDERS
- First, get proper instruction on
the best type, weight, and number of repetitions you
should perform.
- Try to include at least one exercise
for each of the major muscle groups.
- Work the larger muscle groups first
(e.g., chest, back, quadriceps), then work the smaller
groups.
- Alternate among upper-body, lower-body,
and trunk (abdominal) exercises.
- Allow at least one day between
weight-training sessions to enable muscle fibers to
rejuvenate, but try to train at least twice a week.
- Don't overdo it. If you cant
perform 10 repetitions, then youre probably trying
to lift too much weight. Start with a lesser amount
and work up.
Exercise
|
Muscles
Used
|
Repititions
|
Bench Press
|
Chest
|
10
|
Bent-Over Rows
|
Back
|
10
|
Quadriceps Extension
|
Quadriceps
|
10
|
Upright Row
|
Shoulders
|
10
|
Hamstring Curls
|
Hamstrings
|
*
|
Abdominal Crunches
|
Abdominals
|
10
|
Biceps Curl
|
Biceps
|
10
|
Toe Raises
|
Calves
|
10
|
Triceps Extension
|
Triceps
|
10
|
Wrist Curls
|
Forearms
|
10
|
* Start with 70 percent of
the maximum number you can perform in one minute (for
example, if the most abdominal crunches you can do in
one minute is 10, start by doing seven.)
STRENGTHENING STRATEGIES
- First, get proper instruction on
the best type, weight, and number of repetitions you
should perform.
- Try to include at least one exercise
for each of the major muscle groups.
- Work the larger muscle groups first
(e.g., chest, back, quadriceps), then work the smaller
groups.
- Alternate among upper-body, lower-body,
and trunk (abdominal) exercises.
- Allow at least one day between
weight-training sessions to enable muscle fibers to
rejuvenate, but try to train at least twice a week.
- Don't overdo it. If you cant
perform 10 repetitions, then you're probably
trying to lift too much weight. Start with a lesser
amount and work up.
STRETCHING - REACH FOR FLEXIBILITY
Stretching, though often overlooked,
plays a vital role in keeping muscles and joints strong
and pliable so they are less susceptible to injury.
Thats why its such an important part of warming up before
physical activity and cooling down after.
Spending a few minutes a day doing
slow, deliberate stretches can also help you manage
stress more effectively giving you a chance to momentarily
shut off outside stressors, and focus, physically and
mentally, on your activity.
Books and articles describing specific
stretches abound. A good routine should work each of
the major muscle groups, and neednt take long. Five
to 10 minutes is all you need. Be sure to scan the Rules
to Stretch By before you begin.
RULES TO STRETCH BY
- Warm up first: warm muscles, tendons,
and ligaments are more flexible and stretch more easily;
stretching cold muscles can cause tears.
- Stretches should always be gradual
and gentle.
- Hold each stretch in a static position
for 10 to 20 seconds, allowing the muscle to lengthen
slowly.
- Do not bounce; bouncing actually
causes muscle fibers to shorten, not lengthen.
- Stretch only to the point of resistance;
if the stretch hurts, you're pushing too hard.
- Don't rush through the stretching
routine; use it to prepare yourself mentally and physically
for activity.
SPORTS INJURIES - HOW TO STAY IN
THE GAME
Nothing is more frustrating than finally
getting involved in an activity you enjoy, only to hurt
yourself and be forced into a prolonged rehabilitation
period. Although some injuries may be unavoidable, proper
conditioning and attention to the details of warm-ups,
cool-downs, and stretching will help keep you off the
disabled list.
AN OUNCE OF PREVENTION...
Preventing injuries requires both
common sense and careful preparation. By following a
few basic principles, you can help ensure that your
activity wont put you out of commission.
- Warm Up: This is the number
one tenet of injury prevention, consisting of three
to five minutes of low-level activity followed by
a few minutes of stretching. (See page 17.)
- Stay Flexible: Stretching
during the warm-up and cooldown phases will help prevent
muscle pulls and strains, as well as the general aches
and pains that can occur after exercising.
- Build Gradually: Start out
slowly and build up gradually in intensity and duration
of activity. Weekend athletes are famous for trying
to do too much, too soon. Dont fall into this trap.
- Be Prepared: Use the right
equipment for your sport, whether its a good pair
of running shoes, or knee pads for roller-blading.
Be sure its in good condition and is appropriate for
your skill level (e.g., skis for beginners vs. experts).
- Rehydrate: Water is the
best sports drink and you should drink plenty of it
before, during and after exercise especially in warm
weather. Keep drinking it throughout the day.
- Avoid Extremes: Try not
to exercise outdoors in extreme hot or cold weather,
but, if you do, be sure to dress properly. Use caution
against heat exhaustion or, at the other extreme,
frostbite.
- Cool Down: Gradually decrease
the intensity of your activity to restore a normal
heart rate. Postexercise stretching should not be
overlooked. (See page 17. )
RUTH RYAN ON USING CAUTION
"Listen to your body. The older
you get, the more important these words are. Take the
time you need to warm up and cool down, and dont rush
into things. If I have less time than usual to exercise,
I adjust my routine accordingly, so that Im not trying
to do too much."
INJURY IDENTIFICATION
Being physically active shouldnt be
painful, but occasionally, injuries do occur. The most
common ones are often what sports physicians call overuse
injuries usually a result of trying to do too much,
too soon.
General muscle aches and pains are
normal when you start a new activity or increase the
intensity or duration of exercise, although proper stretching
during the cool-down phase can help prevent much of
the day-after muscle soreness. Pain in joints or ligaments,
on the other hand, is typically cause for concern. (Refer
to When to See a Doctor, page 27.)
The most common types of injuries
are:
- Muscle pulls and strains:
Tears in tendon and muscle fiber, due most frequently
to improper stretching.
- Sprains: Tears in
the ligaments that connect bones. These tears typically
occur when joints are suddenly turned in an awkward
manner with some force.
- Tendonitis: Inflammation
of the tendons that can impair joint movement, usually
caused by overuse or improper technique.
- Stress fractures: Cracks
in the bones surface, indicating trauma just short
of a break.
- Broken bones: Fractures
to the skeletal structure, usually obvious due to
severe pain, and always requiring medical attention.
SELF-TREATMENT GUIDELINES
Fortunately, many of the most common
injuries can be treated at home, after youve assessed
the severity of the injury and have determined that
medical advice is not required. (Refer to When to See
a Doctor, page 27.) For strains and sprains, the most
commonly recommended guidelines are easily remembered
by the acronym R - I - C - E, for Rest, Ice,
Compression, Elevation:
- Rest the injured area immediately
to cut down on blood circulation to that part of the
body;
- Apply ice immediately, which
shrinks blood vessels and reduces swelling;
- Compress the injured area
with an elastic bandage or cloth to also help reduce
swelling; and
- Elevate the damaged part
to a level higher than the heart.
WHEN TO SEE A DOCTOR
Let common sense guide your decision
about whether to seek medical attention, using the degree
of pain and the circumstances of the injury as guidelines.
Generally, see a doctor if:
- pain is extreme or persistent;
- you've suffered trauma to
any joint, possibly affecting underlying connective
tissue;
- an injury does not heal in a reasonable
time;
- you develop an infection or fever;
or
- you're unsure about the severity
of the injury.
HITTING A GRAND SLAM!
Now that you know just how easy being
more physically active can be, the only thing left is
to DO IT. Just think about all the great things being
physically fit will do for you and your health and well-being,
and ACTIVATE YOURSELF. Involve your spouse, your family,
your friends anyone and everyone that you can. Start
incorporating more active pursuits into your lifestyle,
and before you know it, activity will be the most natural
and enjoyable part of your day. Every single day you
do something physically active even if its just walking
home from work is one day closer to realizing the mental
and physical benefits of fitness. And that can make
you feel like you hit a grand slam in the World Series!
Good Luck.
NOLAN RYAN ON STARTING
"The most important thing to
remember is this: your age or physical condition doesnt
matter. It's not too late to start. Start by doing
even the least little bit. You shouldnt expect to get
fit in a week or 10 days. Its not a temporary thing;
its got to be a part of your lifestyle, a life-long
commitment. And it will be, if you just get started."
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