Healthy "U" January Newsletter
"Get the Maximum Benefit out of the Minimum Effort"
by Dr. Paul X. Soong, Assistant Professor of Physical Education
People like to say "No pain, no gain" when doing exercise, which is the same meaning as the overload training principle. The overload principle is one of the Three Principles of Training in sport science. The other two are the specificity principle and the reversibility principle. The overload principle states that for a training effect to occur, a system or tissue must be challenged with an intensity, duration, or frequency of exercise to which it is unaccustomed. Over time, the tissue or system adapts to this load which results in improved function.
But, we do not have to do exercise with our maximal effort because everyone has his/her own
"exercise target zone" to achieve an improvement of cardio-vascular function. The EXERCISE TARGET ZONE is a range of exercise from the minimum necessary to improve fitness to the maximum amount, beyond which exercise may be counterproductive. If you exercise above the minimum and below the maximum you are exercising in the EXERCISE TARGET ZONE.
Now, the question is how to determine your minimum necessary exercise intensity to improve cardio fitness. If you are planning to become much more physically active than you are now, start by answering the seven questions below. If you are between the ages of 15 and 69, the QUESTIONS will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor.
Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly: YES or NO.
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?
If you answered YES to one or more questions, talk to your doctor before you start becoming much more physically active.
If you answered NO to all questions, you can be reasonably sure that you can start becoming much more physically active - begin slowly and build up gradually. This is the safest and easiest way to go.
For most healthy people between the ages of 20 and 60, jogging, fast walking, riding a bicycle, and running on a treadmill are good exercises to improve cardio fitness. Here are some tips:
1. Keep your heart rate around 130 beats/minute when you are exercising.
2. Exercise 30-45 minutes/day.
3. Do enough warm-up before exercise and cool-down after exercise.
5. Drink enough water.
Attention Faculty and Staff:
If you are interested in being a part of a group that will meet monthly to explore contemplative and meditation practices for personal and professional growth, please contact Beth O'Malley.
Mindfulness Meditation and Relaxation
Mindfulness Meditation and Relaxation is held Monday and Thursday afternoons 12:15-12:45 pm in the Meditation and Prayer Room, Chapel basement.
Weekly Chapel Services
All are welcome, Wednesday afternoons, 12:30-12:55 pm.
Free yoga classes sponsored by Sol Yoga will be offered Wednesdays, 5:15-6:15 pm in the Dance Studio, Gambril Gymnasium. The last class for yoga will be Wednesday, April 27, 2016.
Happy New Year!