WHY GET FIT?
NOLAN RYAN ON FITNESS BENEFITS
"Being active not only helps you feel good physically, but it gives you time to yourself to sort through your schedule and prepare for the pressures of your day. The better you feel about yourself, the more productive you can be — at work and at play."
No one would argue the value of fitness to overall health. But "being fit" means different things to different people. To the professional athlete, physical conditioning is the vital link to staying in the game. To most people, its more a matter of meeting the demands of everyday life without getting overly tired — and handling the occasional fastball thrown your way.
The health benefits of physical fitness are both physical and mental, lowering your risk for many diseases, while helping to increase longevity and improve your self-esteem and ability to manage stress. Youll be more productive and safe at work, and better equipped to hit home runs when theyre needed.
WHAT IS FITNESS?
There are several components to overall physical fitness. The primary building blocks are cardiorespiratory endurance, muscular strength and endurance, and flexibility. Other factors include your muscle-to-fat ratio (body composition), agility, sense of balance, and reaction time (especially important for sports).
The most beneficial program for overall fitness is one that addresses each of the primary fitness components:
- aerobics for cardiorespiratory function
- strength training and conditioning for muscular strength and endurance
- stretching for improved flexibility
If that sounds like too much to handle, don't despair. You don't have to do it all every day, and every bit you do, helps. Just start slowly, and build gradually. Commitment is a must, but if you think fitness requires lots of time and grueling workout sessions, you haven't heard the good news...
WHAT CAN BEING PHYSICALLY ACTIVE DO FOR YOU?
Here are some of the specific health benefits of regular physical activity:
Heart Health: Can cut the risk of heart disease almost in half, and also may help prevent major risk factors, such as obesity and high blood pressure.
Cholesterol Control: Can improve blood cholesterol profiles by raising HDL levels (good cholesterol) and lowering triglycerides, another fat carried in the blood.
Muscling out Fat: Improves the bodys muscle-to-fat ratio by building or preserving muscle mass, which, in turn, increases calorie-burning efficiency to reduce body fat.
Bone Support: Seems to slow the bone loss associated with advancing age a major cause of fractures in later life.
Insulin Enhancement: Enables the body to use insulin more efficiently, helping to control adult-onset diabetes.
Cancer Check: By combating obesity, appears to lower the risk of certain cancers, particularly cancers of the breast, colon and uterus.
Aerobic Improvement: Slows the decline in aerobic capacity (the maximum volume of oxygen the body can consume) that is associated with aging, helping to improve cardiorespiratory health.
Weight Control: When combined with proper nutrition, can help control weight and prevent obesity, a major risk factor for many diseases.
Attitude Adjustment: Reduces anxiety and depression, improves self-esteem, and helps you better manage stress.
MAKING ACTIVITY EASY
Our understanding of fitness has evolved since the fitness craze first took hold. Scientific evidence now clearly indicates that regular moderate-intensity physical activity offers many of the health benefits traditionally associated with more intense exercise.
Based on this evidence, a panel of health and fitness experts convened by the Centers for Disease Control and Prevention, the American College of Sports Medicine, and the Presidents Council on Physical Fitness and Sports, has urged Americans to lead more active lifestyles in general. The minimum goal for all Americans: to accumulate 30 minutes of moderate-intensity physical activity over the course of the day, for most days of the week.
Moderate-intensity activity includes many of the things you may already be doing during a day or week: walking the dog, raking leaves, playing with the kids, even housework (it may not be fun, but chores, such as vacuuming, can be a workout). For many people, being more active may simply mean taking advantage of or creating opportunities for activity.
For example, walking to work even if it means parking the car farther away than is typical can help you accumulate active time. So can foregoing the elevator for the stairs, gardening or mowing the lawn with a push mower, or doing other things that can give you a workout. The point is not to make physical activity an unwelcome chore, but to seize the opportunities you have and make the most of them.
Of course, if your job or sport requires a higher level of fitness for success, you will need to condition yourself appropriately. In other words, train to meet the specific demands of your lifestyle.
There's really no mystery to fitness. And though there may be barriers, there are also solutions. (See sidebar.) Once you commit yourself, the barriers to fitness will be easily surmountable, and the rewards of better living will be yours.
THE GOAL
"The minimum goal for all Americans: accumulate 30 minutes of moderate-intensity physical activity over the course of the day, for most days of the week."
NOLAN RYAN ON GETTING ACTIVE
"You never reach a point where it's too late to start getting active.
No matter what you've done previously, you can improve the chance
for longevity and quality of life by getting into the habit of
regular physical activity."
NOLAN RYAN ON FINDING TIME FOR FITNESS
Now that my career doesnt depend on physical conditioning, I find it challenging to find the time to exercise. My strategy is to write it into my calendar, and not book anything to interfere with those times.
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Barrier
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Solutions
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No time
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Work it into your day:
- Get up a little earlier for a fun physical activity.
- Walk to work and at work.
- Use the stairs.
- Throw the ball with the dogs/play with pets.
- Walk during your lunch break.
- Write physical activity into your calendar, and dont book conflicting appointments.
- Ride a stationary bike while watching television or reading.
- Walk home.
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Can't get motivated
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Fitness will never be a priority until you make a commitment to it. Some things that can help:
- Read books and/or magazines on fitness to inspire you.
- Identify people you look up to who are fit, and use them as role models.
- Set specific, short-term goals, and reward yourself when you achieve them.
- Do it for yourself.
- Associate with friends who believe in fitness for mutual support.
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Boredom
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- Vary your activities so you dont tire of one.
- Enlist a friend or family member as an exercise partner.
- Use different jogging, walking, or biking paths for scenic variety.
- Choose activities you really enjoy, that are fun and offer a reward, such as hiking for a great view, or walking to a friends house.
- Make activities into social occasions, such as tennis tournaments among friends.
- Earn one or more Presidential Sports Awards.
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Don't know where to start
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- Start by making the most of the activities you do already: increase their frequency, duration, or intensity.
- Ask a friend someone who has the experience and is willing to help you.
- Go to health fairs, sports expositions, clinics; learn from the variety of offerings presented.
- If you've been inactive for a long time, start off slowly. Walk for 10 minutes, or just around the block.
- Match your activity to your fitness level.
- Don't concern yourself with fancy equipment or health club memberships. Just ACTIVATE.
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RUTH RYAN ON FINDING TIME FOR FITNESS
"When I had two babies and a toddler and no one to watch them, I just didnt seem to have the time to be out walking or running. I had to learn to adapt. I would go to the high school track, where I would let them play in the center while I jogged, so I could watch them while I worked out. Or I worked in `active time' while doing chores around the house."
FITNESS GAME PLAN QUESTION ANSWER
Now that youre convinced that being more active is within reach, there are some things you should know before jumping into fitness:
1. USE CAUTION
Physical activity should not be hazardous to your health; consequently, its sometimes advisable to consult a physician first. Refer to the Preparticipation Checklist to see if you should.
Answer the following questions before beginning an exercise program:
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Has a doctor ever said you have heart trouble?
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Yes
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No
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Do you suffer frequently from chest pains?
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Yes
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No
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Do you often feel faint or have spells of severe dizziness?
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Yes
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No
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Has a doctor ever said your blood pressure was too high?
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Yes
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No
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Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has been or could be aggravated by exercise?
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Yes
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No
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Are you over the age of 65 and not accustomed to exercise?
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Yes
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No
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Are you taking prescription medications, such as those for high blood pressure?
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Yes
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No
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Is there a good medical reason, not mentioned here, why you should not follow an activity program?
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Yes
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No
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If you answer "yes" to any question, you should consult with your doctor before beginning an exercise program.
Source: British Columbia Dept. of Health
RUTH RYAN ON FITNESS GOALS
"I've always been concerned with being fit and feeling good, and I do sometimes feel pressure to try to keep up with Nolan physically. But my goals have always been different from his; I work out for myself only, and concentrate on achieving what I want to do."
2. DETERMINE YOUR CURRENT LEVEL OF FITNESS
Knowing where you stand will help you design a program that isnt so difficult that it causes injury or frustration, or so easy that it fails to meet your needs. Completing the Activity Assessment will give you a good sense of where you are now and how to begin.
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PHYSICAL ACTIVITY ASSESSMENT
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Use the number (0-7) that best describes your general activity level for the previous month. I do not participate regularly in programmed recreation, sport or heavy physical activity.
0 Avoid walking or exertion, e.g., always use elevator, drive whenever possible instead of walking.
1 Walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration.
I participate regularly in recreation or work requiring modest physical activity, such as golf, horseback riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, and yard work.
2 10-60 minutes per week.
3 More than one hour per week.
I participate regularly in heavy physical exercise, such as running or jogging, swimming, cycling, rowing, skipping rope, running in place or engaging in vigorous aerobic activity type exercise, such as tennis, basketball or handball.
4 Run less than one mile per week or spend less than 30 minutes per week in comparable physical activity.
5 Run 1-5 miles per week or spend 30-60 minutes per week in comparable physical activity.
6 Run 5-10 miles per week or spend 1-3 hours per week in comparable physical activity.
7 Run more than 10 miles per week or spend 3 hours per week in comparable physical activity.
AssessmentIf you rated 0-3, start your exercise program with about 10 minutes of continuous activity each session. If you rated 4 or above, try to exercise for 30 minutes or more each session.
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NOLAN RYAN ON BUILDING A FITNESS PROGRAM
"Being successful at fitness requires the ability to adapt. You shouldnt outline a program and then etch it in stone; make modifications to enhance it. Thats always been my approach." (from Nolan Ryans Pitchers Bible)
3. DEFINE YOUR GOALS
Decide what you want out of a fitness program and set goals. Doing so will keep you on track and help you motivate yourself to achieve the goals you set.
4. DESIGN A PROGRAM
Build a fitness program based on your needs and abilities (as defined by your fitness assessment), and on your desires (as defined by your personal goals). Take into consideration the time you have available and the activities you enjoy.
5. TRACK YOUR PROGRESS
Keeping track of your progress will not only keep you focused on your goal, but can help keep you motivated, as you witness how far youve come. Then you can reward yourself for a job well done!
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