HEALTH & FITNESS :: APRIL/MAY 2007
The Great Outdoors
One of the greatest gyms for cardiorespiratory training is right outside of your window. Memberships are free, access is available at all times, and you do not have to wait 30-minutes to use a machine. However, outdoor training still must follow certain guidelines to ensure safety and effectiveness. To develop a proper cardiorespiratory training program, F.I.T.T.E. factors should be established. Frequency, Intensity, Time, Type, Enjoyment.
Frequency refers to the number of training sessions for a given timeframe usually based on a week. Depending on your goals, it may be one workout, a day, a month or even a year. To maintain good health, the frequency of activity is preferably every day. To improve fitness levels, the frequency is 3 to 5 days per week.
Intensity refers to the level of demand the activity places on the body, which is usually measured most easily by your heart rate. Moderate intensity is preferred for general health requirements. This would be perceived as enough demand to increase heart your rate without causing exhaustion. To improve fitness levels, it is recommended that the intensity is 60-90% of your maximal heart rate (HR max).
Time refers to the length of time engaged in the activity, which is usually measured in minutes. Approximately 30 total minutes a day is recommended for general health requirements. Improving fitness levels requires 20-60 minutes of cardio. Again it will vary depending on your goals (weight loss, stamina).
Type refers to the activity performed. Examples for general health improvements include dancing, gardening, or simply using the stairs versus the elevator. Activites for improving fitness levels outdoors could be jump roping, jogging, or participation in a Delaware Boot Camp workout (see ‘Playground Workout’).
Enjoyment refers to the amount of pleasure derived whatever activity you participate in outdoors. This component is often overlooked because we become concerned with reaching either a health or fitness goal. However, if the cardio activity you engage in is enjoyable, you will likely remain consistent with participation.
Playground Workout
How would you like to burn 500 calories or more right at the playground in just 20-minutes? Run (drive) to a local park where there is a set of swings and monkey bars. Try the following interval cardio workout below for as many rounds as possible for 20-minutes. The ‘Primary Exercise’ is the main exercise you are to perform. If you are unable to perform the ‘Primary Exercise’ or you become tired, perform the ‘Alternate Exercise’. What are you waiting for? (Please consult with your physician before engaging in any of the exercises below.)
True or False: Extended periods of cardiorespiratory training will reduce the most body fat. False. The body uses a maximal percent of its fuel from fat when the body is at complete rest. Although this percent is maximal, the amount of energy used (calories burned) is minimal. Body fat reduction is based on how many calories are burned.
Testimonials:
“I had concerns about joining Boot Camp because of my lack of physical activity and age (actual 46 with a fitness age of 60) I knew I had to do something fast. Being overweight was not doing much for my moral or my health. Now all I can say is WOW! Val and Jay work with everyone in boot camp on their own fitness level. My energy level has soared. I don’t lay down in the floor because of a long day anymore, the steps in my home aren’t dreaded anymore and my husband is actually enjoying my determination to lose weight and get fit.” ~Belinda Jackson
Husband-and-wife tandem Val Whiting and Jay Raymond, present an empowering combination of education and experience in athletic performance. Val competed as an elite athlete in professional basketball for almost 15 years in the ABL, WNBA, Italy, Brazil, and Israel. She graduated from Stanford University with a degree in Biological Sciences. In addition, she is a member of Stanford’s Athletic Hall of Fame and was recently named one of ESPN’s Top 25 Player’s in NCAA Women’s Basketball History. Jay has a master’s degree in Human Performance and an undergraduate degree in Business Management. Val and Jay are both certified by the National Academy of Sports Medicine as Performance Enhancement Specialist. Together they have 18 years experience of training and motivating athletes between them.
