Military Officer - December 2007 - (Page 61) calves. Ideally, the circuit should target the big muscles first (the legs, chest, and back) and then isolate the smaller muscles of the arms and shoulders. Most gyms offer orientation sessions to new members showing them how to use each machine properly for a thorough workout. You also can hire a personal trainer for a few sessions (average costs range from $20 to $70 a session) to help you devise your own circuit. However, if there are no gyms nearby, you always can improvise with exercises that use little to no equipment, according to Ballantyne. All you really need are a flat, supportive surface (like an exercise mat) and a big exercise ball. “Bodyweight exercises are great because they can be done at home, with no equipment, and they move the body through a variety of motions to keep you limber and strong. There are even a lot of tough bodyweight exercises that can be done lying on the floor,” Ballantyne says. Bodyweight exercises might include squats or lunges, push-ups (from the knees or toes), and crunches (either lying on the floor or using an exercise ball). Interval training can give you the benefits of a cardiovascular workout in less time. Using different intensity levels helps keep your routine interesting and your body challenged. their metabolic rate by 7 percent, and they can lose between 5 and 10 pounds,” he says. The proof? He has data tracking 3,000 participants, all in their 50s, who followed a similar workout program. Other plans Even if you hate gym workouts, don’t give up yet, Ballantyne says. “Not everyone is mentally prepared for structured gym workouts. [If that’s the case,] dance, sports, [or] whatever they like to do — and have been cleared to do by their [doctor] — should be the first choice,” he says. “Whatever interests a person and meets the recommended intensity can be used.” In addition, the health aspects of socializing through exercise can’t be discounted, Ballantyne says. “This is also a key for people of all ages to stay in great mental health.” If your goal is merely to maintain your current level of fitness, keeping active in moderation is key. “Don’t overdo things if you are sick or if you are just starting out in a program. If in doubt, do less than you intend. This will at least ensure you maintain your fitness without causing injury,” Ballantyne says. Meanwhile, if you have a larger goal of improving your fitness level, work with an expert, at least at first. “You really need to meet with someone in person,” Ballantyne says. “A group session with a trainer or fitness coach is economical and social and practical. That way, you can get a plan that will get you where you want to go with the [fewest] detours.” MO DECEMBER 2007 Heart health Remember when experts advocated spending 30 to 45 minutes on aerobic activity? That advice is passé. On days you don’t do strength training, you can whip out a cardiovascular workout in 20 to 30 minutes, according to Westcott. “You can do what’s called interval training whether you’re a beginner or a seasoned athlete,” he says. “Interval training is beneficial physiologically and also psychologically, because you’re changing the activity’s intensity.” A sample interval workout goes like this: Warm up for three minutes, go harder at a higher level of effort for another two to three minutes, and then go more slowly for two to three minutes. Repeat this sequence for 20 minutes, and then cool down by continuing the activity at a low intensity for another five minutes. “Each day you go to the gym, use a different piece of cardio equipment: the bike, the elliptical trainer, the stepper. Try something new,” says Westcott. Westcott’s ideal week of workouts would include cardiovascular training on Monday, Wednesday, and Friday (all done on different cardio machines), coupled with weight training circuits on Tuesday and Thursday. “If [someone does] that type of program, in 10 weeks they can add 3 pounds of muscle, increasing PHOTOS: LEFT, MITARART/SHUTTERSTOCK; ABOVE, KIM ERIKSEN/ZEFA/CORBIS MILITARY OFFICER 61
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