Cape Cod Recreation - Fitness Guide

Are You Fit?

• Do you have a hard time touching your toes?
• Does lifting a heavy bag of groceries take too much effort?
• Do you want to fit into the clothes that you once wore?

Why Exercise Is Important

People who exercise and are physically fit:

• Are more alert and productive.
• Have more stamina, mentally and physically.
• Handle stress better.
• Have less trouble sleeping.

Inactive people are more prone to general fatigue, heart attacks, strokes, diabetes, excessive stress, bad back, obesity, low productivity and depression.

If you have a chronic condition contact your doctor before starting any exercise program.

Components of Fitness

• Aerobic Conditioning

  Aerobic exercises such as walking, jogging, biking and swimming use large muscle groups and get the heart pumping oxygen to all parts of the body.

  To get the maximum benefit from these exercises:

  Be active every day or almost every day to be healthy.
  It is best to start out slow and increase intensity and duration over time, try to work your way up to 30 to 60 minutes of moderate activity every or almost every day.

• Flexibility

  Stretching exercises help keep your body limber and decrease the risk of injury. They also help you look and feel younger. While aging can decrease flexibility, it does not have to be that way. You can increase your flexibility no matter how old you are.

• Strength

  Strong, well-toned muscles look and function better than flabby ones. Muscular strength is important for proper posture, good lifting techniques and injury prevention. Toned muscles burn more calories at work or rest.

Do You Need To Check With Your Doctor

If you answer yes to any of the following questions you should check with you doctor before starting an exercise program.

• Are you over 40 and do not exercise?
• Have you ever had a heart attack?
• Have you ever been told you have high blood pressure, a heart murmur, heart or lung disease?
• Is your heartbeat ever irregular, or do you have spells where it suddenly beats fast?
• Do you ever have chest, neck, shoulder or arm pain or pressure during or after exercise?
• Are you taking digitalis, quinidine, nitroglycerine or any other drug for your heart?
• If you walk on flat ground for 1 mile at an average pace, do you get out of breath, have pain in your chest or legs, or feel overly tired?
• Do you have bone or joint problems such as arthritis?
• Is your cholesterol level over 240?
• Do you have diabetes?
• Are you pregnant and did not exercise before becoming pregnant?

Aerobic Conditioning and Target Heart Rate

For Aerobic fitness, exercise 20-30 minutes, 3-4 times a week. The intensity depends on your level of fitness. To strengthen your heart, you need to exercise within your "target heart rate range". The target heart rate range is 60%-80% of your maximum heart rate.

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