Conditioning

Conditioning can feel like play. The way to get active and stay active is to enjoy what you do. Your body needs exercise for 4 reasons: (1) fat loss (body composition or weight control), (2) cardiovascular conditioning, (3) strength development and (4) flexibility. Fat loss and strengthening your heart are accomplished with aerobic conditioning. Muscle (strength) development is achieved with weight training and flexibility results from exercises which extend your muscles to their full range of motion.

While your own goals may be to look or feel younger, to lose weight, or develop a shapelier body, the end result of most exercise is to enhance your ability to breathe (Law #1). Oxygen is necessary in every cell of your body. It is transported there by your blood. The more developed your circulatory system, the stronger your heart and the deeper you breathe, the healthier, sharper/smarter, leaner, more relaxed and more energetic you will be.

Your conditioning program should address all 4 goals. Fat loss and cardiovascular conditioning are best accomplished with aerobic conditioning. Aerobic means “with air”. These are exercises using upper and lower body muscles that are repeated for at least 30 minutes at least 3 times a week. By using more of your body more often, for longer periods of time, you are asking your body to grow to meet the demand. Your heart and lungs and circulatory system will become more efficient at reaching every cell with oxygen. Because fat is burned as fuel only when oxygen is present, as your body gets in better cardiovascular condition, it will also be a better fat burning machine. Cross-country skiing is thought to be the best aerobic exercise because it uses the total body, is not jarring to the joints and skeletal system and can be maintained for long periods of time. Heavy Hands walking approximates this exercise without the need for snow. Aerobics, dance and step classes, along with swimming, soccer and cycling also provide the continuous stress necessary for aerobic conditioning. Aerobic exercise programs will result in some muscle growth, but weight training is required to shape and build significant muscle mass and strength. Rest between work-outs becomes important to maximize results. Flexibility is developed through stretching exercises as with pre and post Yoga workouts.