Fitness Guidelines -- Let Common Sense Prevail

Fitness Guidelines

by Fitness Scientist

The following guidelines, prepared by the President's Council on Physical Fitness and Sports are adapted by the Author, Joseph Mullen for use in fitness center exercise programs, and physical therapy, and post-physical therapy exercise.

They are intended for use by the average healthy adult. As always, it is recommended that one consult with a physician prior to undertaking a fitness program.

The first several pages are basic guidelines and later in the book, they are adapted in different ways to relate to Advanced Exercise. You are free to adapt all guidelines to fit your personal psyche, goals, and interests.

However, this does not mean to throw caution and common sense aside. Safe fitness training requires lots of caution and common sense. To insure your safety, always adapt common sense to your exercise program.

These guidelines tell you what your fitness goals can be and how often you should exercise to reach and maintain those goals. The guidelines also advise how long and how hard you must exercise to achieve health rewards.

If you are just beginning a physical fitness program, keep in mind:

• Success requires intent, patience, motivation and commitment.
• Patience is essential, as is the ability to restrict the impulse to over exercise.
• Don't try to do too much, too soon. Follow a structured fitness program.
• Don't quit before you have given yourself the opportunity to experience the benefits of exercise and improved fitness levels, which typically requires six to 8 weeks.
• Stay alert of the benefits of fitness, and the health risks of unfitness.
•

Health Check

If you're under 35 years of age and in good health, you may not need to call or see a physician before beginning an exercise program. If you have, any doubt sees a physician.
If you are over 35 years of age and inactive for several years, you should consult your physician before starting an exercise program.

If you currently have -- or have ever had -- any of the following medical conditions, you should consult with a physician prior to beginning an exercise program.

1. High blood pressure.
2. Heart trouble.
3. Family history of stroke or heart attacks.
4. Frequent dizzy spells.
5. Extreme breathlessness after mild exertion.
6. Arthritis or other bone problems.
7. Severe muscular, ligament or tendon problems.
8. Other known or suspected diseases or medical
conditions, including back problems.

Vigorous exercise involves minimal health risks for persons in good health, for those interested in HIT or those following a doctor's advice. Far greater risks are presented by habitual inactivity.

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