Develop an Intentional Exercise Plan

Written by Branda Polk

Wouldn’t life be easier if those late night exercise equipment infomercials really were true? If “only 15-minutes, three times a week” of this exercise or “8 minutes a day” of that exercise really produced those bodies on TV, then why aren’t we all jumping on board and sporting trim, fit, strong bodies? Well, too many people do wishfully purchase that equipment or plan without ever reading the very small print at the bottom of the screen that says something like “this plan works when combined with a low calorie diet, a one-hour daily power walk, and consistent strength training.” 

Don’t be fooled into spending your money on those hyped up plans or equipment. You can develop and work an effective intentional exercise plan that includes three main parts – aerobic conditioning, strength training, and flexibility exercise – that really will help you get and stay fit no matter what your current fitness level, age or fitness goals.

The first part of an intentional exercise plan is aerobic or cardio-respiratory conditioning. To have a stronger heart and lungs, these organs must be challenged with activities that are harder than normal life activities. These activities must be continuous and also must require an increase in breathing and heart rate. When breathing is increased, so is the intake of oxygen. Activity that forces the body to increase its intake of oxygen is called aerobic activity. Aerobic means with oxygen. To receive the heart/lung training benefits, your heart rate should be in a target training zone. The American Heart Association recommends your target heart rate training zone is 60% to 85% of your age adjusted maximum heart rate. Calculate your target heart rate zone on the calculator at www.mayoclinic.com. For optimal training benefit, keep your heart rate in the training zone for 30-60 minutes at least 3 days a week. Activity options include walking, running, swimming, and biking. For a balanced workout, begin with a warm-up, gradually increase heart rate for the aerobic phase, and finish with a cool-down.

The second part of an intentional exercise plan is muscular strength and endurance training. God created our bodies with over 620 different muscles, each with a specific purpose and function. Muscle is active tissue that contracts and stretches to move joints. When a muscle is not used regularly, it will atrophy or deteriorate. At the age of 35, most people begin losing ½ to 1 pound of muscle tissue a year. Muscle atrophy is not a conscious decision, but it occurs when we choose not to stay strong through exercise. Strength training stimulates muscles to stay strong and slows the loss of muscle tissue. Each time you move a muscle against a resistance, you ask the muscle to respond. Resistance can take the form of weights, elastic tubing or bands, or your own body weight. The type of resistance training you do depends on your fitness level, the availability of equipment, and your current limitations. You can begin at home with 5-10 pound hand weights and perform a variety of strength exercises  . Other forms of strength exercise include Pilates, that strengthens core muscles, toning and body sculpting fitness videos or classes at your local fitness facility, and circuit training on weight resistance machines. Strive to strength train at least two times a week working all the major muscle groups. Complete 8-15 slow, controlled repetitions in two to three sets of each exercise. Increase the weight or resistance when the exercise is not as challenging to continue getting stronger.

The third component of an intentional exercise plan is flexibility exercises. Flexibility is defined as full range of motion in and around a joint. Stiff muscles are not simply a product of age. Activity level directly influences flexibility. Limited activity leads to stiffer, shorter muscles and decreased range of motion. Flexibility training helps muscles and the connecting tendons to lengthen and create a greater range of motion. Flexibility training or stretching can be performed everyday and can be as simple as bending, reaching, and stretching at home, or even a stretching class at a fitness center. Remember to stretch safely and avoid bouncing as your stretch. Breathe deeply and hold each stretch for 15 – 30 seconds.

Remember, before beginning any exercise routine consult your medical professional for a complete physical check-up and clearance. Beginners should start slowly and progress with time, speed, weight and distance as fitness level improves. Consult a fitness professional like a personal trainer or fitness coach for help to get started on the right track.

Branda Polk, B.S. Exercise Science, is a certified Fitness Instructor, personal trainer, and wellness coach in Memphis, Tennessee.

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