THERE ARE MANY people who will likely only perform the bare minimum that is required for good health – or perhaps even less. But there are also significant numbers of others who really enjoy being athletes, either at competitive or recreational levels. These people want to push their bodies to near the point of diminishing returns, attempting to maximize their personal health and enjoyment.
Some of these individuals greatly appreciate the up-welling of emotion and esprit de corps associated with engaging in athletic competition. Others do not wish to compete, rather simply find great joy in the very process of exercise for its own sake. What they share in common is that they each want to do more than just the bare minimum necessary for good health; they are interested in achieving great health. And they are willing to put in the extra work that will allow them to live life more fully now, as well as in their later years.
These are the individuals who want to be able to hike in the mountains someday with their grandchildren, who want to feel fit and full of energy, becoming relatively stronger and more filled with life each year.
These motivated individuals also realize that a fit body helps to build a strong mind; and that many other facets of their lives – including mental capacity, work efficiency, and sexuality – will benefit from a regimen of daily exercise.
Before introducing more challenging workout suggestions, geared to those who wish to obtain great health, some basic concepts of exercise physiology will be discussed.
There are two major ways that our bodies provide fuel for activity, one is aerobically, and the other is anaerobically. The first utilizes oxygen, the second does not. Aerobic activities tend to utilize slow twitch muscle fibers, while anaerobic activities will recruit fast twitch fibers. Both of these functions are inherently related to our heart rate, a measure that is frequently used in exercise physiology. The peak heart rate (PHR) is the absolute maximum number of beats per minute that our heart can reach. This number decreases with age, and a rough estimate is 220 minus your age; therefore if you are 25 years old your PHR is in the neighborhood of 195 beats per minute.
Aerobic activities rely on the use of oxygen in energy production, and these mechanisms are in use for activities that require less than around 85% of PHR. Aerobic activities can be further broken down into low level and higher level activities.
At low level aerobic activity, one in which our heart rate is less than 65% of PHR, our bodies utilize fat as fuel, and we can continue this relatively low level activity virtually all day long. This is the mechanism our hunter-gatherer ancestors used while walking through the forest or plains while foraging for food, and is what we use today when taking a leisurely stroll.
At higher level aerobic activity, one in which our heart rate is between 65%-85% of PHR, our bodies switch to a different fuel, glucose, which it can utilize for relatively high level activity for periods lasting up to about 2 hours. This is the metabolic pathway that our ancestors used while they were tracking game, and what we now use when going on a mild to moderately strenuous bicycle ride or run.
When we perform low level aerobic activities, where our heart rate is less than 65% of maximal, we gain from the positive effects of gravity on our bone mass, successfully stretching our muscles and tendons as we go. Performing activities that are similar to peaceful foraging, our minds find comfort engaging in the slower rhythms of these movements; somewhat analogous to the natural pull humans have to a campfire. Mesmerized by the glowing red embers, we tap into a primeval sense of ease and well-being that is somehow stored in our DNA, passed down through countless generations. These activities soothe our soul, while keeping our muscles loose and stretched, and our bones strong.
High level aerobic activity, where our heart rate is about 65-85% of maximal, improves our cardiovascular health. Our heart muscles become stronger, our respiratory processes become more efficient, and we add new blood vessels to more tissue; allowing us to utilize oxygen more efficiently.
The other major type of energy use, anaerobic metabolism, does not require oxygen. This is the mechanism that is utilized for short bursts of intensive activity, lasting up to around a minute or so. In this zone we are operating at full throttle, our heart rates rising above 85% of PHR, near or at a maximal level. This is what our hunting ancestors used when they had already moved in to position for the kill, but then needed one last quick burst of maximal energy to overtake and subdue their prey; or possibly attempt to escape from a beast that was now chasing them.
Performing aerobic and anaerobic activities are each beneficial for good health, as are strength training activities. The more energetic athlete will do each of these activities, but unlike those performing the bare minimum, she will spend more time doing high aerobic exercise (heart rate at 65-85% of PHR) and relatively less time with low aerobic exercise (heart rate less than 65% of PHR), while also pushing herself a little harder in the weight room.
The athlete can palpate his pulse and get a pretty good idea of what level of activity he is performing; or if he is really into it he can buy a heart rate monitor. Using a heart rate monitor is fun for a lot of people, but it may be putting too fine a point on it for some of us – as it may not make too much difference if we can shave another five seconds off of our mile pace by utilizing maximal precise training. A few seconds here or there probably do not really matter all that much for our physical health.
In the weight room the motivated athlete will want to utilize full effort, but usually in an activity that he can perform for up to about 5-10 repetitions. If you can only lift a heavy weight one or two times, you are risking significant injury while only slightly increasing muscular strength. Except for very high level athletes, the possible small extra reward may not be worth the risk of an injury that could keep you out of the gym for several months. It could even cost you a visit to an orthopedic surgeon.
One possible regimen for a motivated athlete is this:
3 days per week of one hour long aerobic exercise workouts: include brief episodes of anaerobic near maximal effort at least once a week within this workout. For instance go for a run or a bike ride than includes a hill or two where near maximal effort is put forth.
3 days per week of one hour long strengthening exercises: These can be done as combined upper and lower body exercises at each session, or broken down into specific days for lower or upper body exercises.
Each session includes stretching, balance and a warm-up.
This leaves one day a week for a leisurely walk or any other physical activity that you enjoy.
The athlete who is so inclined can certainly do longer workouts, but beyond this level she will begin to realize rapidly diminishing returns on her time investment, and will also increase her risk of developing an overuse injury. You can also of course do a little less than these recommendations; or perform an entirely different workout. Invent a routine that works for you.
To help prevent damage to muscles and tendons it is imperative to stretch them each day. Performing balance exercises will also help you to avoid injuries. An injury to your ancestor often meant suffering or death to them and their family. The stakes are now not usually so high, but measures can be taken to reduce your risk of injury as well. Stretch at least 5 minutes every day. Try doing some exercises on one leg to improve your balance.
It is also very important that you very slowly build up to the more challenging exercise levels that have just been discussed, even if you are a young person. It is very easy to develop an overuse injury if you attempt to do too much, too soon. Initially, exercise far less than you think you can, and slowly increase your workout level over a period of a month or two. Definitely consider hiring a trainer to get you started.
Also, a word of caution: What starts off as a good idea may transform into a compulsion or an obsessive concern over body image. Be careful not to overdo it – exercise should always be fun. Find a balance.
Consult your physician before starting your workout regimen, particularly if you around 30 years of age or older, or plan to push yourself to near your maximum capability. If something starts to hurt, back off and try something different until it starts to feel better. An occasional bit of minor muscle aching is nothing for concern, but sore joints or tendons are telling you to slow down a little.
Lastly, try not to compare your strength and fitness with that of others. It has been said that comparison is the thief of joy. It is a competition of one – just you – and winning means to optimize the potential of the body you were given. You do not have to be a home run hitter to be a great player.
Next time: Injury prevention and healing.