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LIVE
WELL FERGUSON
May
2010
How
fit are you???
Evaluating
your fitness level is not a one size fits all. Differences
in lifestyle, muscle tissue, genetic makeup, and overall
health all help determine your personal fitness level.
Measuring fitness is multi-dimensional and includes exercises
and activities that specifically measure your ability
to participate in aerobic or cardiovascular exercises
as well as your muscular strength, endurance, and joint
flexibility. Working to optimize the five components of
fitness is important overall. Taking into consideration
the following 5 fitness components prepares you to develop
an action plan for health.
- Aerobic
or cardiovascular endurance
- Muscular
strength
- Muscular
endurance
-
Flexibility
-
Body composition
First
follow the U.S. guidelines for minimum exercise a week
(approx. 30 min a day for at least 5 days a week, two
of which should be weight bearing activities to target
all major muscles). Remember some exercise is better
then none while building endurance.
Walking
is the easiest way to get started and the best for all
body types. Thinking about walking in three parts can
help; begin with 5 min warm-up, followed by a fast walk
(or jog if you want to get your calorie count up quicker),
ending with a 5 min cool-down. The middle is where you
can build as your endurance increases. Compete only against
yourself, set your own goals, and start slow or where
you feel comfortable, don't worry you'll build up.
Avoid
overexertion, and by checking your resting heart rate
before getting out of bed and charting it then noticing
a gradual decrease over the time you increase your activity
level helps keep a check on how much is too much. If your
resting heart rate begins to increase you may be overdoing
it. Also
watch for muscle soreness that doesn't go away after a
couple days. Pushing yourself too hard too fast will only
set you back.
With
this information it's a good time to encourage all to
get out in this beautiful weather soak up some vitamin
D and get WALKING so you are ready for the Twilight
Live Well Ferguson 5k and 1 mile fun walk May
15 starting at "The Plaza at 501". Dedication ceremonies
for the plaza will be at 4:00pm followed by the 1 mike
walk at 5:00 and the 3k beginning at 6:00. Stick around
after crossing the finish line for a concert and fun evening
celebrating Ferguson, a great city to Live Well in. For
more information go to LiveWellFerguson.com
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