Getting Fit Your Way: A Self-Paced Fitness Guide Table of Contents Introduction A Quick Checklist Stage 1 Two Weeks for Making a Winning Game Plan Exercising Your Heart Understanding 3 ZONE 20 Exercise Meeting the Guidelines Choosing Your Exercises Fitting Exercise into Your Schedule Making a Commitment Stage 2 Three Weeks for Getting a Good Start Avoiding Injury and Soreness Finding Your Heart Rate Zone Keeping a Record Rewarding Yourself Dealing with Excuses Stage 3 Nine Weeks for Building an Exercise Habit Building an Exercise Habit Handling Problems Immediately Setting Your Goals and Tracking Your Progress Rewarding Yourself Having an Answer for Your Excuses Asking Your Friends to Help Keeping Up If You Miss a Day Using Reminders Quitting Smoking and Losing Weight Making a Commitment Stage 4 A Lifetime of Exercise Enjoying a Lifetime of Exercise Handling Some Common Exercise Problems Additional Resources for Getting Fit Your Way How to Quit Smoking How to Lose Weight Beginning Your Weight Loss Program Problem Habits and Strategies Building a Healthy Diet How to Develop Strength A Letter from the Maryland Army National Guard The Maryland Army National Guard has increased its emphasis on physical fitness and weight control during recent months. The adoption of the three-part Army Physical Readiness Test (APRT) for all of our soldiers is a major change in the physical training program of the past. Each of you who participated in the APRT during your last annual training period can attest to the fact that it involves much more than the traditional four-mile march. This booklet and your unit commander can help you to develop a physical training program, but the real key is YOU. You are no longer a part of a captive audience as you were in BCT, AIT, or when stationed on active duty. You are the one who now must make the commitment to stay physically fit, to do something during the time you tare not drilling with your unit. Regular, vigorous exercise can help to improve the quality of your day-to-day life. Many people who exercise find that they wake up more rested and look forward to the day ahead. They look better and feel more mentally alert than when they did not exercise. They are more confident. These are the kind of people we want in the Guard. By participating in a minimum of 20 minutes of moderate to vigorous activity at least three times a week, you can build and maintain a level of fitness that will help you look and feel your best now. You will also be able to better survive the initial impact of combat conditions, if and when they occur. This last benefit is one of the Guard's main reasons for emphasizing fitness and weight control. In past conflicts, time was available between mobilization, deployment, and employment to train individual soldiers for the physical stress they would encounter. The next conflict, however, will be a "come-as-you-are war" with little or no time to prepare your body properly for combat. In order to survive on the battlefield, you must be physically prepared--in advance. 1Lt Kerry M. McIntyre Maryland Army National Guard Physical Readiness Officer Introduction Exercise Has a Lot to Offer Many individuals have set exercise goals, done what they intended, and have gotten results--results such as having their bodies become firmer, having more energy to do the things they enjoy, and being more mentally alert. By being successful, they feel more in command of their lives. They have proven that they can set a goal and succeed. You may be just starting regular exercise, or you may have been exercising, but need to do more. Perhaps you have tried exercising but have stopped. Exercising regularly is not easy. This booklet will show you how to prepare for a strong start. It will help you to avoid the pitfalls along the way and keep your exercise program going strong. It will also show you how to make exercise a part of your daily routine that you can live with. The only way to get the important benefits of exercise is to exercise at least three times a week. You may think that you are already in good shape because you played sports in school, or because you exercise on weekends, or because you are young and slim. You may not be as fit as you think. Why not check it out. Turn to page 4 of Making a Winning Game Plan to see how fit you really are. Maybe a few small changes in your current exercise will make a difference in how you feel. You may want to excuse yourself from regular, vigorous exercise because you smoke cigarettes or you are overweight. While exercise may be a little harder if you smoke or are overweight, you can still exercise and receive the benefits. In fact, for many people, exercise has been a good first step to losing weight or kicking the smoking habit. This booklet will help you plan an exercise program that is reasonable and that you can start slowly and build gradually. Also, toward the end of the booklet, there are sections to help you lose weight and quit smoking. Whoever you are, this booklet can help you build an exercise routine that you can do to help you look and feel your best. It will show you how to be successful and make your efforts really count. But the booklet can not do it for you. It Takes Effort on Your Part This booklet is about exercising your heart and building stamina. Exercising your heart will give you benefits, such as having more energy and a feeling of being in charge of your life. The emphasis of this booklet is on helping your heart to become stronger. If you are also interested in strengthening the other muscles in your body, see How To Develop Strength on page 44 for more information. Exercise and a strong heart have a lot to offer you, but you will have to do some work to get the benefits. During the first few weeks of the program, you will have to do more exercise than probably you are used to. Then, once your program is started, you will need to keep it going by exercising every week. But you do not have to be superhuman to do regular, vigorous exercise. All you have to do is give it a good, solid try. Getting Fit Your Way will show you how to make that try go a long way towards success. This Booklet Can Help You An important way this booklet can help is by letting you take charge of planning your own exercise program. You do not need to be told what to do and when. You will work less and have more success doing what you want to do when you want to do it. This is the approach used throughout the booklet. Getting Fit Your Way is divided into four stages: Stage 1 Two Weeks for Making a Winning Game Plan Building an exercise program you can live with by choosing an exercise program and fitting it into your normal schedule. Stage 2 Three Weeks for Getting a Good Start Easing into your exercise program and avoiding problems. Stage 3 Nine Weeks for Building an Exercise Habit Learning how to extend your start into an exercise habit and how to handle successfully any minor problems that might occur. Stage 4 A Lifetime of Exercise Developing ways to keep your exercise program going for a lifetime of feeling and looking your best. Some short additional chapters provide further information: A Quick Checklist, to be sure the exercise is safe for you. How to Handle Common Exercise Problems, a guide to successfully avoiding or dealing with possible difficulties. How to Quit Smoking, a guide to help you take command and break the smoking habit. How to Lose Weight, a guide to tested methods that will help you lose weight and keep if off. How to Develop Strength, a guide to building arm, stomach, and leg muscles. The experience of many exercisers, from a wide variety of sports and activities, has shown three things that are important for successful exercise. Getting Fit Your Way is based on these three factors: * Planning and Replanning Successful businessmen, coaches, and generals are successful planners. Before important meetings, games, or battles they plan what to do and how it will be done. They decide how they will deal with problems that might develop. If things do not go as expected, they change their plans. In this booklet, you will find out how to plan and to build a successful exercise program. * Getting a Good Start How you start can make or break a business meeting or a football game. The same is true for an exercise program. A good start should be slow. Easing your body into shape helps to avoid soreness that can make you feel like quitting. A good-start should also be patient and reasonable. The benefits of exercise come gradually, after eight to twelve weeks. Setting modest goals and rewarding yourself will help you to avoid frustration during these early weeks. * Making Exercise Part of Your Normal Routine You get the benefits of exercise only if you do it regularly. The easiest way to exercise regularly is to make sure that it is convenient and an expected part of your week's routine. There are two other elements of the book of which you should be aware. First, several times you will be asked to do some writing. For example, you will be asked to fill out a schedule and keep track of your progress. Not all of you will want to do this writing, but experience has shown that your chances for success are better if you do. So give yourself the benefit of a solid start and do the writing at least for Stages 1 and 2. Second, to begin an exercise program and keep it going successfully, you will need to keep your motivation high. There will be times when you do not feel like exercising, and perhaps are even tempted to drop your program. To help you, encouragement is given throughout this booklet. You will also need to add your own ways of keeping your energy and commitment to exercise strong. It is time to get started. Complete the checklist on the next page to be sure exercise will be safe for you. Then move to Stage 1. A Quick Checklist Exercise is a safe activity for most people. Some people, however, should see a doctor before starting an exercise program. To decide if you are one of those people, take a few minutes to check any of the following statements that are true for you. Do this even if you think you are healthy, and if you already exercise. It is very important. * Your doctor said you have heart trouble or a heart murmur. * You have had a heart attack. * You often have pains or pressure in the left or mid-chest area, left neck, shoulder, or arm, during or right after you exercise. * You frequently feel faint or have spells of severe dizziness. * You experience extreme breathlessness after mild exertion. * Your doctor has said your blood pressure was too high and is not under control. * You do not know whether or not your blood pressure is normal. * Your doctor has said that you have bone or joint problems, such as arthritis. * You are over 50 and not used to vigorous exercise. * You have a family history of premature coronary artery disease. * You have a medical condition, not mentioned here, which might need special attention in an exercise program (for example, insulin-dependent diabetes). If you did not check any of the above statements, go to Stage 1 and start planning your own successful exercise program. If you smoke or are overweight, you can still begin your exercise program. Exercise can be a good starting point for changing other habits. If you are interested in quitting smoking or losing weight, brief guides to help you are included at the end of this booklet. If you checked one or more of the above statements, see your doctor before starting to exercise. The chances are good that you will be able to begin exercising, but your doctor can help you get started safely. If you have not completed the above checklist... STOP. Take five minutes and do it now. It is important. Stage 1 Two Weeks for Making a Winning Game Plan After using the checklist to make sure that exercise is safe for you, begin the two weeks of Stage 1. Stage I is your chance to organize and prepare your winning game plan for exercise. After learning the three exercise guidelines, you will be making decisions about which exercises are right for you, when you want to do them, and how to fit them into your normal, daily routine. Then, after thinking it over, you will be asked to make a commitment to exercise for three weeks. You may be tempted to skip Stage 1 and start exercising right away. This is not a good idea. To get the full benefit of exercise, you have to exercise regularly. Exercising regularly is easier when it becomes an accepted part of your regular schedule. That way, you do not have to make a decision each time. It becomes a habit, like brushing your teeth. So do not take a chance on wasting your valuable time and energy by starting off on the wrong foot. Just as a good carpenter measures before he cuts, be sure you plan before you start your exercise program. Exercising Your Heart Your heart is a muscle just like an arm or a leg muscle. And, just like arm and leg muscles, your heart needs to exercise to be strong and work at its best. When you exercise your arm and leg muscles, they get stronger and, perhaps, bigger. When you exercise your heart, its new strength pumps more blood through your body with less effort. A stronger heart can help you wake up rested, looking forward to your day. It can also give you more energy. Exercising your heart is simple. All it takes is moving your body until your heart beats faster than it does normally. But there is a little more to helping your heart get stronger and do its best than just that. There are three guidelines that your exercise must meet to give your heart enough and the right kind of exercise: 3 You reed to exercise (get your heart to beat faster) a minimum of three times a week with no more than two days of rest between exercise sessions. ZONE You need to have your heart rate in your ZONE. 20 You need to have your heart rate in your ZONE a minimum of twenty minutes straight. Together, these three guidelines for exercising your heart are called 3 ZONE 20: exercising three times a week with your heart rate in your ZONE for at least twenty minutes. These guidelines represent the minimum. You have to do at least this much to exercise your heart and to look and feel your best. You do not have to do any more than this. 3 ZONE 20: exercise will give you a good level of fitness. You do not have to swim across an ocean or run a marathon to get the full benefits from your exercise. Each of these guidelines will be explained more fully later. In one minute a heart, strengthened by exercise, can pump the same amount of blood in 45 to 50 beats that it takes an average heart 70 to 75 beats to pump. That adds up to 36,000 more times per day, 13.1 million more times per year. Exercise your heart and save a heart beat. What Happens to Your Body When You Exercise * The lungs expand and can take in more oxygen. * The number of tiny blood vessels or capillaries that deliver blood throughout the body increases. * The total amount of blood increases. * The ability of the blood to carry oxygen increases. * As a result of the above, the heart has to work less, and the resting heart rate and recovery rate after exercise decrease. How You Feel When You Exercise * More alert. * More self-confident. * More relaxed. * More alive and energetic. How You Look When You Exercise * Slimmer. * Stronger. * More attractive. Understanding 3 ZONE 20 Exercise Scientific studies show that when more than two days go by without the heart getting exercise, it begins to become less conditioned. This means that if you exercise on Monday, you will need to exercise again by at least Thursday. By Friday you will have begun to lose the good effect of the work you have done. So, at least three exercise sessions a week are needed to get your heart fit and to keep it that way. To get enough exercise, your heart has to beat somewhat faster than it usually beats during your normal day. But it should not beat too much faster because that can be unsafe. The area between "not fast enough" and "too fast" is called your heart rate zone or ZONE for short. For example, a man 30 years old might have a resting heart rate of 70 beats a minute, and his ZONE would be from 115 beats to 160 beats a minute. To exercise his heart he would need to get his heart beating somewhere between 115 and 160 beats a minute, as shown below. The most accurate way to tell if you are in your ZONE is to take your pulse. But, there are other ways to tell. When you are in your ZONE, you will breathe more quickly and more deeply. You will sweat. For the most part, you will feel comfortable and be able to keep going for twenty minutes without stopping. If you are moving too slowly to have your heart rate in your ZONE, you will not breathe hard or sweat much. You will not feel as though you are putting out much effort. If your heart rate is higher than your ZONE, you will be so tired and winded that you will have to stop to catch your breath. Think of a stroll, a brisk walk or jog, and a 40-yard wind sprint to catch the bus. Later in Stage 2, you will learn how to find your personal ZONE. Many exercises will raise your heart rate. But some are better than others at keeping it high enough to be in your ZONE for twenty straight minutes. These exercises tend to call for constant, rhythmic movement. Running is a good example of. this. So is swimming. They both keep your body constantly moving and are such that you can get a good "rhythm," or pace, going. Although not as rhythmic as swimming, basketball does call for constant movement. It is a good exercise for keeping your heart rate in your ZONE for twenty minutes straight. The exercises that meet these guidelines are discussed below. Meeting the Guidelines You may have noticed that the "3" of 3 ZONE 20 deals with only how often you exercise a week. The ZONE 20 deals with the type of exercise that will make your heart stronger. So as you decide which exercises you want to do, ask yourself two questions: Will the exercise raise your heart rate high enough, but not too high? Will you be able to do the exercise for twenty minutes without stopping? If you can answer "yes" to both of these questions, the exercises you are considering are probably good ones for your heart. Almost all activities that move your body exercise both your heart and your body's other muscles. But some exercises are better than others . for making your heart strong. Using ZONE 20, these are some examples to see if an activity is a good exercise for your heart: * Running Sprints Heart rate high enough but not too high? "No. My heart rate will be too high. I will definitely have to stop and catch my breath." Twenty minutes without stopping? "No. I cannot run sprints for 20 straight minutes." Probably not good exercise for your heart. * Bowling Heart rate high enough, but not too high? "No. My heart rate will not be high enough. I will not breathe that hard or sweat very much. I usually share a lane and spend time waiting anyway." Twenty minutes without stopping? "Yes. Given the chance, I can certainly bowl for 20 minutes without a rest." Probably not a good exercise for your heart. * Walking Heart rate high enough, but not too high? "Maybe. Whether I breathe hard and break into a sweat depends on how hard I walk or if I am going up a hill. If I am taking a pleasant evening stroll, my heart rate does not get high enough to be in my ZONE. But if I am walking to work, I think it does get high enough." Twenty minutes without slopping? "Yes. I can certainly walk for 20 minutes without a rest." May be good exercise for your heart. * Basketball Heart rate high enough, but not too high? "Maybe. If I play a lazy halfcourt game, I do not breathe that hard, so sometimes my heart rate might not get high enough. On the other hand, if we play a tough full-court game, I will have to stop to catch my breath. So sometimes my heart rate might be too high. But certainly sometimes I can play with my heart rate in my ZONE." Twenty minutes without stopping? "Maybe. Whether I can move constantly for 20 straight minutes depends on how hard I play. If I go all out, I have. to stop and rest. But if I take it a little easy, I can go the whole 20 minutes." May be a good exercise for your heart. An exercise can be too hard (sprints) or too easy (bowling) to give your heart the solid but safe exercise it needs to give you the full benefits of your efforts. The effects of other exercises, such as walking and jogging, depend on how you do them. In some cases, your level of fitness Will also affect whether or not an activity is good exercise for your heart. For example, when you first start exercising, jogging two and a half miles in 20 minutes might be too hard. Your heart rate might go too high to remain in your ZONE. But after several months of 3 ZONE 20 exercise, your heart would be stronger, more fit, and you might well be able to jog the two and a half miles in 20 minutes with your heart rate comfortably within your ZONE. Look at the following chart to see whether the exercises listed will help to condition your heart. The chart is based on the exercises being done by average individuals, not professional athletes. For example, a pickup football game is not going to be good exercise for your heart because there are too many breaks, time-outs, and not enough constant, vigorous movement. The professionals who play football, however, are certainly in good shape, and their playing football may be good exercise for their hearts. Meet ZONE 20 guidelines Cross-country skiing Hiking (uphill) Ice hockey Jogging Jumping rope Running in place May meet ZONE 20 guidelines Bicycling Downhill skiing Basketball Calisthenics Handball Racquetball Soccer Swimming Tennis (singles) Walking Stationary cycling Do not meet ZONE 20 guidelines Baseball Bowling Football Golf (on foot or by cart) Softball Volleyball As mentioned earlier, most activities exercise both your heart and your body's other muscles. If you swim to make your heart strong and to get the benefits that type of exercise can give, your arms, chest, back, and legs will also get stronger. But if you are also interested in exercises that build muscles other than the heart, see How to Develop Strength on page 44. Choosing Your Exercises Look at the list of exercises in the previous section. Think about the sports you play and the exercises you do now. Think about the exercises your friends do, that you have seen done, or that you always wanted to try. Then, choose at least three exercises that meet the 3 ZONE 20 guidelines so that you can have fallback exercises and some variety. As you choose, consider these two issues: * Is it fun? Will you really enjoy doing this activity? If you like to exercise alone, do not pick a team sport. If you do like to exercise with other people, choose activities that people do in groups, or clubs, or exercises that friends or family will do with you. * Is it convenient? Does the exercise require equipment? If it does, can you afford the equipment cost? Make sure there is a shower available. If traveling is involved, do not underestimate the extra time and effort involved. Make exercise as convenient and reasonable for yourself as possible. If you have chosen three exercises that are fun, convenient, and meet the guidelines, great! These are your foundation. You are on your way to building a solid and successful exercise program. Go to the next section. If you have not picked out your three exercises... STOP. Do it now. It is important. Fitting Exercise into Your Schedule How you fit exercise into your normal daily schedule can make or break your program. It is that important. The goal is to find times in your daily life where exercise can fit easily and become an accepted part of your everyday routine. That way, you make the best possible use of the time, discipline, and work you are putting in. Exercise that does not fit your schedule is likely to take two or three times the amount of work. You can find times in your life when exercise will take a reasonable effort, not a superhuman one. Just be honest with yourself and do not try to change your basic nature. Decide where exercise fits for you. By using the Activity Chart in this section: Block out the time that is already taken by work, chores, favorite TV programs, etc. Plan for at least three exercise sessions a week with no more than two days between any of the sessions. Look also for backup times. A session, including time to change clothes and shower, will take about an hour. Consider the following issues to be sure you chose the best times for you: * Does your exercise plan fit you? Think about what kind of person you are, what you like and do not like, how you feel during different times of the day. If you are a night person, maybe exercising after work will help to relieve stress from your job. If you are an early riser, perhaps exercise will help you to get a good start on your day. * Does the plan fit your family and friends? If you want to exercise with a friend, you will have to find a time that is good for both of you. The same goes for team sports. Your family may have feelings about when you exercise. Your spouse may not want the alarm clock going off an hour earlier in the morning. On the other hand, your spouse may like to exercise with you but can do that only in the evening. * How hungry are you? Exercising right after eating can be uncomfortable. But, if you have not eaten for hours, you may not have much energy for your exercises. Wait at least one hour after a meal to exercise. Try eating a little fruit or a snack one to two hours before exercising. * What are you going to do when you miss a day? You cannot always keep to a schedule. Most people cannot. There are always interruptions and unexpected happenings. A friend may drop in. It may rain or snow. To become a part of your routine, exercise needs to adapt to such changes. One common way to make an exercise program adaptable is to schedule exercise for every other day. If you miss a day, just do the exercises the next day and there will still be no more than two days between sessions. If, after completing the-Activity Chart, you have decided where at least three exercise sessions will fit into your regular schedule, good! By deciding what is going to work for you, you have made great strides toward a successful exercise program. Go to the next section. If you have not yet fit exercise into your life... STOP. Do not risk wasting your hard work. Go back and plan your exercise program. Making a Commitment Since you have read this far, you have probably thought about the pro's and con's of exercise. But before making a commitment, look closely at your reasons for exercising. Use the Pro and Con Chart below: Pro and Con Chart If I exercise to make my heart stronger and gain the benefits that exercise can give me, these are the things that will happen for me. Good things for me Negative things for me ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ Good things for others Negative things for close to me others close to me ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ If there are more con's than pro's and you still want to exercise, try to change some of the negative things and to strengthen positive aspects. If your chart confirms your desire to exercise, make a commitment to "test drive" your exercise program for three weeks. Fill out the Commitment Form below. This three-week period will give you a chance to see how your scheduling works out. Not all of you will want to fill out the Commitment Form, even if you are committed to giving exercise a try. However, experience has shown that the chance to succeed will be better if you fill out a commitment Form, even if you are committed to giving exercise a try. However, experience has shown that the chance to succeed will be better if you fill out a commitment form. Your chances are even better if you complete the form and post it on your refrigerator (or somewhere else where you can see it) to remind you of your firm decision to exercise. Go ahead. You can do it. Take the first step toward a lifetime of feeling and looking your best. Give exercise a try for three weeks. Commitment Form I will exercise on Monday _____________________________________________________ Tuesday _____________________________________________________ Wednesday _____________________________________________________ Thursday _____________________________________________________ Friday _____________________________________________________ Saturday _____________________________________________________ Sunday _____________________________________________________ for 3 weeks with my heart rate in my ZONE, which is between ______ and ______, for at least 20 minutes straight. My starting date is______. Remind yourself of your commitment to 3 ZONE 20 exercise; complete the pullout form in the center of the booklet and post it where you will see it every day. Stage 2 Three Weeks for Getting a Good Start The three weeks of Stage 2 will give you a chance to "test drive" exercise. Stage 2 will show you: * How to get off to a gentle and reasonable start; * How to warm up and cool down; * How to avoid getting stiff, sore, and uncomfortable; * How to tell if you are exercising hard enough, or too hard; and * How to reward yourself for completing the three weeks of Stage 2. Regular, vigorous exercises can help you to feel great, but usually you do not feel all that great right away. Stage 2 will help you make a strong and comfortable start that will launch you well into a lifetime of exercise. Avoiding Injury and Soreness Being injured or even stiff, sore, and uncomfortable is not a fun or helpful way to start your exercise program. Below are explained four ways you can make sure your first three weeks are as pleasant as they can be. These include starting slow and easy, warming up and cooling down, stretching, and gradually changing the speed at which you do your exercises. Start Slow and Easy The single most important thought for the short three weeks of Stage 2 is this, GO SLOWLY. This is not a crash program. There is no hurry. You are trying gradually to make exercise a part of your daily routine. In time you will get fit. Going slow and easy may be difficult for some of you. You may have the mistaken idea that you have to always go harder and faster. You may remember those old sayings: "No pain, no gain," and "You have to work until it hurts." When it comes to 3 ZONE 20 exercise, these sayings are not only wrong, they can be harmful. They are partly true for strength building exercises, such as pushups, sit-ups, and weight lifting, but even here there are limits. The three main reasons that the "No pain, no gain" approach is wrong are listed below: * Your muscles get fit slowly. If you push too hard or try to go too fast, your muscles will let you know--you will be stiff and sore the next day. * A painful program is usually a short program. Most people tend to give up exercise and the benefits it offers in order to avoid the pain. * Exercise does not have to hurt to make your heart and body stronger. Pain is unnecessary. In fact, if you are in a lot of pain, your heart rate may be too high and you should slow down. So, increase your activity levels slowly to give your muscles the time they need to get into shape. You want to get fit, not sore. Build your exercise program a little at a time so that it can help you feel and look your best for a lifetime. Do your 3 ZONE 20 exercise slow and easy. To help you keep it slow and gentle during the three weeks of Stage 2, try the following: * Keep your heart rate in the lower haft of your ZONE. That way, you will be working hard enough to make your heart stronger, but not pushing yourself. * Measure your exercise by time only. If you measure your exercise by both time and distance, it encourages hurrying. While you might start with something reasonable, each day you would be tempted to push to go further or faster. So try just going out to exercise for 20 minutes and do not worry about how far you go. Just watch your heart rate and put in your time. * Slow down or rest if you need to. Some of you will find that you cannot keep going the entire 20 minutes. That is fine. The idea is to get stronger, and you will get stronger if you simply keep your body moving the entire 20 minutes. For example, if you get tired after 10 minutes of bicycling, walk for a while. Build up to the 20 minutes. If you swim, float for a while to rest and then try swimming again. Do not worry if you are not up to 20 minutes at the beginning. The important thing is to keep going. If you stick with it, your heart will soon get stronger and you will be able to go the whole 20 minutes. * Listen to your body. Occasional minor stiffness the morning after exercise is to be expected. It is a sign that you are getting into shape. Soreness, however, tells you that you overdid it. You need to cut back a little, to go slow and easy. Listen to your body and you will get into shape in time. Warm-up and cool-down Like an engine on a cold morning, your body needs a chance to warm up. A warm-up gradually prepares your muscles for exercise. Warming-up is especially important for exercise that requires quick bursts of effort, such as basketball or racquet sports. Rather than plunging into exercise, take five minutes to gradually get your heart and breathing going faster. Start your normal exercise slowly and pick up the pace gradually until you are in your ZONE. Also, before exercising, some people like to stretch. Some think it is better to stretch at other times. Some do both. Do what feels best to you. Stretching exercises are provided below. When you finish your 3 ZONE 20 workout, your body needs a chance to cool down slowly. This means you should slow your heart rate down gently. Do not stop abruptly by standing still, sitting, lying down, or bending over with your hands on your knees. Your heart needs to come gradually back to the resting rate. Keep moving but at a slower pace to cool down. Stretch Your Muscles You need to stretch your muscles at each major joint in your body at least three times per week. This will keep them flexible so you are likely to avoid strains. The main reasons for stretching your muscles are to avoid "pulled muscles" and to increase your range of motion. Exercise makes you stretch your muscles beyond the usual length they.are used to when not exercising. If the muscle cannot easily meet the demand for more length or for more force, there is a danger of strain. Routinely stretching your muscles and building your muscle fitness slowly decreases your chances of straining them. Below are suggested stretches for each major muscle group. Feel free to add your own. Schedule time to do these stretches at least three times a week (before and/or after exercise, at another time, both). Do what feels best for you. All stretching should be done in the following manner: * Stretch until you feel tension in your muscles, not pain or discomfort. * Hold your stretch for 30 seconds or so. * Do not bounce. Bouncing rends to overextend the muscles and increase the likelihood of strain. * Go gently and slowly. * Gluteus Maximus (Buttocks) Stretch Lie on your back. If you can, keep your head on the floor and pull your right leg toward your chest. Hold for 30 seconds and then switch legs. Stretch gently and steadily. * Hamstring Stretch Stand with your feet at shoulders width apart and pointed straight ahead. Bend slowly forward. With your knees slightly bent, stretch gently, steadily and do not bounce. Relax your neck and arms. Hold for 30 seconds. * Thigh Stretch Hold your fight foot in your left hand. Slowly pull the heel of your left foot toward your buttocks. Use your right hand to keep your balance. Stretch gently, steadily and do not bounce. Hold for 30 seconds and then switch legs. * Side and Arm Stretch Stand with your knees slightly bent. Gently pull your elbow behind your head as you bend to the side. Hold for 10 seconds and then switch sides. Stretch gently, * Calf Stretch Face a wall. Rest your forearms on the wall with your forehead on the back of your hands. Bend one knee and move it toward the wall. The back leg should be straight with the foot flat and pointed straight ahead. Move your hips forward until you feel the stretch. Stretch gently and steadily. Do not bounce. Hold for 30 seconds and then switch legs. * Shoulder Stretch Put your hands together behind your back. Lift your arms up. Hold for 30 seconds. Stretch gently. Just as an added tip: try a few stretches on breaks if you work in an office. Especially try stretching your hamstrings, back, and shoulders (by bending). This feels good and gives you energy. For more ideas for office stretches, send for a free poster listed in the Additional Resources section on page 27. Make Any Changes in Your Excercise Speed Gradually If you try doing some activity harder or faster than normal so that you increase the usual range of motion or force demanded of your muscles, your muscles will get sore. For example, if you run sprints or run a lot faster than your normal 3 ZONE 20 pace, your leg muscles will be sore in the morning. Muscles are very specialized. If you train them to run in a certain range of motion and exert a certain level of force, when you go beyond that range, you are likely to get sore. How sore? It depends on how large an increase in the range of motion or force demanded and for how long. To increase your speed or your ability for quick action, go slowly. Stretching will not prevent soreness here. Muscles change condition slowly. Play your first game of basketball or racquet sports at less than full force. Volley for fun, not to win. Gradually change and you will avoid unnecessary pain. Finding Your Heart Rate Zone Use the ZONE chart to find your ZONE. The area between not fast enough and too fast is your heart rate ZONE for giving your heart the good exercise it needs. Your heart beats at a certain speed, or rate, during a normal day. To exercise your heart, you have to make it beat faster than its normal rate, but not so much faster that it is unsafe. Complete the next sentence. My heart rate ZONE is between ______ beats a minute to ______ beats a minute. Find a way to help yourself remember your ZONE. Perhaps the numbers will remind you of something else. You could also write your ZONE on a piece of paper to take with you during your first few weeks of exercise. For example, for a thirty-year-old man the ZONE is 115 heart beats a minute to 160 heart beats a minute. In other words, for a thirty-year-old man to get the full benefit of his exercise, his heart needs to beat at least 115 times a minute, but no more than 160 times a minute. Find your own heart rate ZONE on the ZONE chart. There are two ways to tell whether or not you are in your ZONE. You should learn to use both of them: The first way is to take your pulse. To take your pulse: * Use a watch with a second hand. * Stop exercising. * Immediately after stopping your exercise, place one or more fingers just to either side of your Adam's apple or inside your wrist at the base of your thumb. Find your heart beat. * Count your heart beats for six seconds. Add a zero to that number to get your heart rate. (Thirteen beats in six seconds would be 130 beats a minute.) Take your pulse often during the three weeks of Stage 2, perhaps once in the middle of your exercise session and again immediately afterwards. As you exercise and take your pulse, you will gradually learn the second way to tell if your heart rate is in your ZONE--by experience. After a while, you will know if you are in your ZONE by how your body feels. When you are in your ZONE, you will be breathing hard, breaking into a sweat, but feeling good and be able to go for 20 minutes. If your heart rate is too low to be in your ZONE, you will not feel as if you are working very hard. If it is too high to be in your ZONE, you will have to stop to catch your breath and rest your muscles. When you have a good sense of how it feels to be in your ZONE, you probably will not need to take your pulse more than once or twice a week. If you follow the guidelines, exercise will help you to look and feel your best. Keeping a Record Keeping a record of when and how much you have actually exercised is important. You will feel good looking back and seeing all the exercise that you have done and how successfully you have followed through on your program. If you should have any problems, the record will show you where they were and help you decide what you might do about them. Each time you return from an exercise session, fill out the record chart below. Try not to wait. If you are like most people, it will be hard to remember what you did if you do not fill out the record right away. You may wish to continue filling out your record for a long time, but try using it at least for the first three weeks of your program in Stage 2. It will help you to become a successful exerciser. In addition to the more complete record above, in the center of this booklet there is a pullout poster. If you put this poster up and then put in a check each time you do 3 ZONE 20 exercise, you will remind yourself of your commitment and be able to watch your steady progress. Rewarding Yourself Exercise can make you feel great, but probably not in the first three weeks of the program. The rewards of exercise come a little later. So, for now, provide your own rewards. You are giving the new program your best for three weeks. If you meet your commitment, you will deserve a reward. Think about what it could be. Make it immediate and real. "A vacation next year" is too far away. "Something nice" is too vague. How about new jogging shoes, a dinner out, a tune-up for your bicycle, or a weekend away. Give yourself the reward you deserve and be successful. Dealing with Excuses Now and then everybody uses excuses to miss a session. ("I'm too tired.", "I need the sleep.", "I have a tough day tomorrow.", "I do not have the time.") What are your excuses likely to be? When will you want to use them? Think about these. questions ahead of time and do not let excuses get the better of you. Be in charge of your program and yourself. Stage 3 Nine Weeks for Building an Exercise Habit You have finished three full weeks of exercise. Before going on to Stage 3, find out how you did starting your exercise program in Stage 2. Review your exercise record, and answer these questions: * Did you exercise at least nine times in the three weeks? * For all nine times, did you keep your heart rate in your ZONE for at least 20 minutes? * Did you start slowly by keeping your pulse in the lower part of your ZONE, measuring your exercise by time alone, and by avoiding pain? * Did you warm up and cool down at each session? * Did you stretch at least three times a week? If you answered "yes" to all five questions above, you should feel good about yourself. You have started on the road to success. Stage 3 will show you how to stay on that road. If you answered the first two questions "yes" but one or more of the last three .questions "no," you were able to get a good start on your 3 ZONE 20-exercise program. But why make it harder than it needs to be? Starting fast and pushing yourself further and faster may look good now, but in the long run it can hurt you. All that effort will not matter much if you burn yourself out. Start slowly and increase your activity gradually. Build an exercise program that can last a lifetime. Neglecting your warm-up, cool-down, and stretching may not have caused problems yet, but exercise is a lifetime program. Warming up helps prepare the body for exercise. Cooling down lets your heart rate slow down gradually. And stretching keeps you flexible. So take care of your body and warm up before and cool down after each session. Stretch at least three times a week. If you answered "no" to either of the first two questions, do not feel too bad about it. You probably gave it your best shot, but you had a few problems. Do not worry. It happens to everyone. If you keep trying, you will succeed. The important thing now is to figure out your problems. Did you schedule exercise for inconvenient times? Was the place for exercise too far away? Turn to Handling Some Common Exercise Problems on page 24, for some suggestions to help you get started again. When you think you have your problems worked out and are ready to go on, return to Stage 2 and make a new commitment to exercise for three weeks within the guidelines. Good luck. If you keep trying, you can do it. Building an Exercise Habit Now that you have made your start, in the nine weeks of Stage 3, you will learn how to keep your program going so that you can build it into a normal part of your everyday routine. Usually, it is during this stage that you will slowly begin to feel stronger and more eager to exercise. Your exercise will become easier to do. You will begin to feel a sense of pride in what you have done and are going to do. You may also run into a few minor problems. Stage 3 is a time when excuses start to sound a little better. Small problems seem larger. A single missed session Can mean the end of an entire program, the loss of weeks of effort and discipline. Stage 3 will show you how to deal with your excuses and with missing a day. You will see how to · use goals, reminders, a record of your exercise, and your friends and family to help you keep your program going strong for a commitment of nine more weeks. The challenge of Stage 3 is to keep your exercise program going until it becomes a self-sustaining habit and an enjoyable part of your everyday routine. Handling Problems Immediately Most exercise problems are minor and easily fixed. But, sometimes people try to put up with them, or they think they can tough it out. Why not make it easy for yourself. See what the problem is and fix it. Do not let yourself get stuck with something that does not feel right for you. You made the decisions about your program in the first place. You can change them until you find the exercises and the times to exercise that make exercising easy for you. Setting Your Goals and Tracking Your Progress Working toward a goal can help keep your motivation high. Make your goals specific and reasonable. ("I will be able to run for 25 minutes without stopping on an outdoor track by September 30.", "By June is, I will be able to bicycle Cliff Street hill without stopping or walking.") When you do reach a goal, be sure to enjoy your success. Celebrate. Reward yourself. Another way to feel successful is to watch your progress. As your heart becomes stronger, it will be able to push more blood through your body with fewer beats. So, as your heart works better, your heart rate will go down. You will be able to see this change by keeping a record of your resting heart rate. Each week take your pulse in the morning when you wake up. You may not see a change from week to week, but your pulse will gradually get slower. You can also watch how far you go in your 20 minutes. As you become stronger and more fit, you will need to swim or pedal faster,run or walk more quickly to reach your ZONE. It will not feel as if you are working harder. Being in your ZONE will usually feel about the same. But you will have to move more quickly to get your pulse up and into your ZONE. As your pace goes up, so will your distance. If, when you started you could swim 15 laps in 20 minutes, after six weeks you may find yourself going 20 laps. You do not have to push yourself to go further. Just notice improvements that come naturally from your regular 3 ZONE 20 exercise. Rewarding Yourself Just as in Stage 2, rewards are important. Exercise itself is probably not a powerful enough reward yet. Until it becomes one, you need to reward yourself. Do not wait the entire nine weeks to do it. Do something special to celebrate six straight weeks of exercise, a goal reached, or progress made. Having an Answer for Your Excuses You are going to have excuses. Figure out what your excuses are likely to be or catch them as they happen. Then find an answer to them. For example: Excuses Answers "It's too cold." "I can run in place in the living room." "I'm too tired." "I really feel good after exercise." "I can do it "3 ZONE 20... If I don't exercise today tomorrow." I'll be wasting some of the work I did before." Asking Your Friends to Help Ask the people close to you (spouse, family, friends) to help you. Ask them to celebrate with you when you reach a goal, to exercise with you, or to help you realistically plan your schedule. Tell them it is important to you and ask them to be interested and encouraging. Perhaps they would like to join you. It is easier to jump rope if other people are doing it too. It is easier to keep going when other people are rooting for you. Keeping Up If You Miss a Day Everyone misses a day once in a while. Do not waste time feeling that your program is over or that it will be too hard to exercise if a day has been missed. Just get restarted. A perfect record is not important. Just keep trying and you will do it. Using Reminders To remind yourself to exercise, put reminders out where you will see them in your home and at work. For example, put up a picture of a winning runner, breaking the tape and holding his hands high. Use the exercise poster to watch your progress or the commitment pullout form (both in the middle of this booklet). Anything that reminds you of your commitment to being stronger and more fit will help to keep your motivation high until exercise becomes a habit. Quitting Smoking and Losing Weight Success breeds success. After three weeks of exercise, you have taken command. Now is a good time to think about taking charge of your smoking or excess weight. Quitting smoking will help with your exercise routine, and your exercise routine will actually make it easier for you to quit smoking. See page 28 for help in breaking the habit. Losing weight and keeping it off is also aided by exercise. Combining exercise with changes in your eating routine will help you successfully lose your excess weight. See page 34 for help in changing your eating routine to lose weight. Making a Commitment You have tried exercising for three weeks and made a good, solid start. You were a success. Now you are ready for the challenge of the nine weeks of Stage 3--keeping your exercise program going until it can build into a habit. Review your reasons for exercising and then take the next step. You can do it. Sign up below. Commitment Form I will exercise on Type of Exercise Time Monday _____________________________________________________ Tuesday _____________________________________________________ Wednesday _____________________________________________________ Thursday _____________________________________________________ Friday _____________________________________________________ Saturday _____________________________________________________ Sunday _____________________________________________________ for 9 weeks with my heart rate in my ZONE, which is between ______ and ______, for at least 20 minutes straight. My starting date is______ . You are now on your way to a successful nine weeks of exercise. If during the nine weeks of Stage 3 you have any problems, return to this book and read Handling Some Common Exercise Problems. Good luck and enjoy yourself. Stage 4 A Lifetime of Exercise How did you do in Stage 37 Review your exercise record and answer these questions: * Did you exercise at least 27 times in the nine weeks (three times a week for nine weeks)? * During each of the 27 sessions, did you keep your pulse in your ZONE for at least 20 minutes? * Do you know what your ZONE is? * Do you know the three guidelines for exercise? If you answered "yes" to all of these questions, you now have 12 weeks of good, solid exercise behind you. You should be feeling good, confident. You are probably getting stronger, moving faster, and going longer. Exercise is probably becoming more enjoyable. It is starting to become a habit. You are ready to go on to Stage 4 and have exercise as a normal part of your everyday life. If you answered "no" to any of the questions, see what you can do to get back on the road to successful exercise. You had a few problems. That does not mean that you should give up. Keeping exercise going can be difficult at first. Read the section on problem-solving on page 24. Work to make your exercise more reasonable and easier for you to do. Then go back to Stage 3 and make another nine week commitment. You can do it. Enjoying a Lifetime of Exercise Keeping your exercise going for a lifetime presents some new challenges. In Stage 4 you will learn how to handle missing a day, or even several. You will learn how to deal with "off days" when you go ahead and exercise, but just can't seem to do anything. You will discover ways of keeping the fun in your exercise. Being Reasonable and Having Fun Sometimes, as people begin to feel stronger and are able to go faster or longer, they go back to old exercise patterns. They start pushing too hard, instead of judging their exercise by the total time spent in their ZONE. No matter what exercise you do, this exercise program is not a marathon. The goal is to feel good and be fit. If you always exercise in the lower part of your ZONE, you will still reach this goal. Do not push yourself. Be reasonable. Try to vary your exercise, and let it be fun. Change your exercise patterns; swim at a different pool once in a while, run a new route. Try different exercises for variety. Exercise alone or with friends for a change of pace. Do not make exercise a job. Have fun. Restarting Slowly After a Break There will always be times when you cannot exercise (when you are ill, for example). Your body is used to exercise and will want to get back to it soon. Be sure to wait until you are really ready to start again. When you do restart, go slowly. Even though you will want to get back to running or swimming or bicycling as fast or as far as you were before, don't. Take your time. Let gentle 3 ZONE 20 exercise gradually get you back to your former pace. Accepting Your Occasional Off Days Every once in a while you will have a day when you just are not into it. Sometimes it will get better as you exercise. Sometimes it will not. When it does not, just relax and do what you can. Then call it a day. Accept your off days as a sign that your body is tired and needs rest more than exercise. Making a Commitment You have done 12 weeks of exercise. You should be entering Stage 4 where exercise becomes a normal, enjoyable part of your daily routine. Stage 4 lasts for the rest of your life--a long life of thinking and feeling better, of feeling strong and confident. But it is easier to make commitments for a shorter period of time than a lifetime. You decide. Do you want to sign up for six months of exercise? a year? Make your decision and complete the form below. Commitment Form I will exercise on Type of Exercise Time Monday _____________________________________________________ Tuesday _____________________________________________________ Wednesday _____________________________________________________ Thursday _____________________________________________________ Friday _____________________________________________________ Saturday _____________________________________________________ Sunday _____________________________________________________ for ______ weeks with my heart rate in my ZONE, which is between ______ and ______ , for at least 20 minutes straight. My starting date is ______. You are now on your way to a successful lifetime of exercise. Remember to continue to use this book when: * You have a problem. * You have missed exercising for a while and need to get restarted. * You want to try another sport or exercise and you do not know whether or not it fits the guidelines. * You cannot remember your ZONE. Good luck! Handling Some Common Exercise Problems Problems are a normal part of life. You should expect to run into a few as you build your 3 ZONE 20 exercise habit. Most people do. But many of these common problems can be avoided. Those that cannot be avoided can often be minimized or overcome. Do not let an occasional problem get you down or make you feel like a failure. You are in charge, and you can handle whatever comes up. Use your own common sense, your friends' ideas. and the suggestions below to successfully deal with any difficulties and keep your exercise program going strong. Problem: "It takes too much time." Suggestions: A workout should take about an hour. This includes a five minute warm-up, at least 20 minutes with your heart rate in your ZONE, a five minute cool-down, and time to change and shower. * If your workouts are taking longer than an hour, then... Make your workout shorter by figuring out which part of the workout is using extra time. If it takes 20 minutes just to get to your place of .exercise. try to find something to do closer to home. If your warm-up takes 20 minutes. consider cutting back. * If your workouts are taking about an hour, but they seem to keep you from doing other things, then... Consider making some changes in your exercise schedule. If you cannot get the shopping done or you are missing your favorite TV program because you are exercising, then exercise could easily seem to be taking up too much of your time. Do not stop your efforts. Try some different times until you find the time that fits you and your schedule. (See page 8 of Making a Winning Game Plan.) Perhaps your enthusiasm is getting a little low and you need to raise it back up again. (See the suggestions below under, "I do not have enough motivation or discipline.") Combine exercise with other activities. Spend time exercising with your friends and family. Walk to work. Bicycle to the store. * If your workouts are taking about an hour. but you are feeling that three hours a week is too much time to give to exercise now, then... You may need to reexamine your commitment to exercise. Try redoing the Pro and Con Chart on page 10 of Making a Winning Game Plan. If your chart comes out on the negative side, maybe this is a poor time for you to be starting an exercise program. Perhaps you are changing jobs or moving. If so, wait and begin your program later. If your chart is on the positive side, review your reasons for exercising and make a new and firm commitment to 3 ZONE 20 exercise. (See the Introduction and page 10 of Making a Winning Game Plan.) Problem: "Exercise is boring." Suggestions: * If you are in Stages 2 or 3 (0-9 weeks of exercise) then... Try giving exercise a little more time. As you become stronger, you may find that exercise in general and the specific exercise that you are doing will become more fun and less boring. * If you are in Stage 3 (10 weeks or more of exercise) then... Add variety to your exercise schedule. Try different exercises that meet the 3 ZONE 20 guidelines. Try exercising with family or friends some of the time and alone some of the time. Exercise in new places or at a different time once a week. Problem: "I do not seem to have enough motivation or discipline." Suggestions: * If you are in either Stage 2 or early Stage 3 exercise, then... You may wish to consider starting your program later. Perhaps there are other important things going on in your life now. If you are starting a new job, moving, or have some other change occurring in your life, you may not have enough energy left to start a 3 ZONE 20 program. Wait until the crisis is over and then start again when you can give exercise your full attention. You may be pushing yourself harder than you need to. Always trying to go faster and further can make exercise painful and unpleasant. This can cause you to rapidly use up your motivation and discipline. Remember, you have to do only 3 ZONE 20 to get the full benefit of your exercise. (See page 12 in Getting a Good Start.) Be sure to do your warm-up and cool-down. It is normal for your body to be a little uncomfortable and sore when you start a new exercise program. Warming up before and cooling down after exercise can help keep the discomfort down and your motivation up. (See page 13 in Getting a Good Start.) * If you are in Stage 4 or late Stage 3 exercise and you are not absolutely sure you have made exercise as easy as it can be, then... Be sure that your choice of exercises, and of time to do those exercises, make your exercising easy. Nothing will sap your motivation like trying to do an exercise you do not like or exercising at the wrong time. (See Making a Winning Game Plan.) Be careful not to push yourself too hard. As you get stronger, you may be tempted to push yourself to go further and faster than needed. This only saps your motivation and discipline. Your body will naturally get stronger, go further and faster just by doing your 3 ZONE 20 exercise. Progress is natural. Enjoy it. Do not force it. (See page 22 in A Lifetime of Exercise.) * If you are in Stage 4 or late Stage 3 exercise, and you are absolutely sure that you have made your exercise as easy as it can be, then give one or more of the following a try... * Setting personal goals. * Keeping a record of your exercise. * Tracking your progress. * Rewarding yourself for reaching goals or making progress. * Reminding yourself of your commitment to exercise. * Taking charge of your excuses. * Seeking help from your friends. (See page 17 in Getting a Good Start and pages 20-21 in Building an Exercise Habit.) Problem: "I am uncomfortable when I exercise and sore afterwards." Suggestions: * If you are in Stage 2, the first three weeks of exercise, then... You may be pushing for too much, too soon. Relax and do 3 ZONE 20 exercise. Progress will come naturally. You should expect some discomfort and soreness. Your body is adapting to a new level of activity. You are doing more than you usually do. Some discomfort and soreness is normal. Sometimes feelings and sensations that now seem rather intense may later become an accepted. part of exercising. For example, during the first few days of exercising the feelings in your legs might seem to say "I'm hurt--maybe even crippled." Later, the same feelings in your legs will just mean that your legs are working hard and working well. (See page 13 .in Getting a Good Start.) * If you are in Stages 3 or 4 and often feel this way, then... Chances are good that you are either pushing yourself too hard or not doing the same exercise three times a week. If so, go easier and more routinely. If you are not pushing and are stretching regularly but continue to have pain and soreness, you may have strained a muscle and need to rest for a while until it feels better. If rest does not help, check with your doctor to see what is wrong. (See page 16 in Getting a Good Start.) * If you are in Stage 3 or 4 and you only occasionally feel sore days after exercising, then... You may be trying to do an exercise that you are not used to. Muscles stay in condition only for what they routinely do. So do your 3 ZONE 20 exercise routinely. When you do plan to do something different, or your routine exercise faster, build up to it gradually. In special events or races, do not overexert yourself and do expect some soreness for the few days afterward. If you occasionally feel uncomfortable when exercising, then you may just be having an off day. It happens to all of us. Do what you can and then call it a day. (See page 23 in A Lifetime of Exercise.) Problem: "I'm not making any progress." Suggestions: * If you are in the early stages of your exercise program (Stages 2 and 3), then... Relax. If you keep doing 3 ZONE 20 exercise, your heart will get stronger and progress will come. Concentrate on making exercise easy and on letting it become a habit. Do not get caught up in pushing for progress. Progress will come on its own. * If you are in Stage 4 exercise, then... Many exercisers find that they have plateaus or periods during which they make little progress. You might, for example, be able to swim faster and faster for the first six months of your exercise program. Suddenly, however, you are not making any progress. Then, after a period of time, you begin to make progress again. This is normal. After your first improvements, progress often comes in fits and starts. The important thing is to do your 3 ZONE 20 exercise, strengthen your heart, and look and feel your best. You cannot always make progress. Everyone has his limits. The point of 3 ZONE 20 exercise is not to become an Olympic medal winner or a professional athlete. The point is to be confident, alert, energetic. (See page 20 in Building an Exercise Habit.) Problem: "I do not know what to do when the weather is bad or I am traveling." Suggestions: Try out several exercises that you can do indoors with a minimum of equipment. For example, try jumping rope, running in place, or moving athletically to music. Find an exercise that fits your needs and have it ready when the plane leaves or the snows come. Additional Resources for Getting Fit Your Way 1. Anderson, Robert A. Stretching. Bolinas, CA: Shelter Publications, 1980. 2. Maryland Commission on Physical Fitness. Employee Office Exercise Program. Baltimore, Maryland A poster describing and demonstrating exercise that can be done in the office. A free copy may be obtained from: Maryland Commission on Physical Fitness 201 W. Preston Street Baltimore, Maryland 21201 (301) 383-4040 3. Cooper, Kenneth H. The Aerobics Way. New York, NY: Bantam Books, 1977. 4. National Heart, Lung and Blood Institute. Exercise and Your Heart Bethesda, Maryland: NIH, NHLBI, May 1981. 5. Maryland Department of Health and Mental Hygiene, Health Education Center, Healthy People Project. Look Better, Feel Better, and Enjoy Life Longer: 9 Ways to Help You. Baltimore, Maryland: MDHMH, September 1982. Items (4) and (5) may be obtained free from: Health Education Center Maryland Department of Health and Mental Hygiene 300 W. Preston Street, Room 410 Baltimore, Maryland 21201 (301) 383-4077 How to Quit Smoking Take Command and Break the Smoking Habit Over 30 million Americans have kicked the habit and you can too. This chapter will help you join those Americans. You will start by writing down your reasons for quitting and picking a quit date. Then you will learn how to make a winning game plan to break your smoking habit. Before starting this chapter, you should have been exercising for at least three weeks. Exercising will help you feel more confident and ready to quit smoking. Besides, it is easier to take one thing at a time. Quitting smoking is a challenge and takes energy. You should try to quit when you feel ready. It should be a time when you do not have more demands than is normal. If you are ready and want to try to quit on your own, this brief chapter will help you. If you would like a more detailed guide or would like the name of a group program to attend, check the resources listed at the end of this chapter. This chapter is planned so that you will quit smoking at the end of three weeks. What you will be doing for the next three weeks to help yourself stop smoking is outlined on the chart below. Read through it so you can begin thinking about how you will break your habit. Your first step is to choose the three weeks you are going to dedicate to quitting smoking. On the chart, write in the dates and the first days of each of the three weeks. At the beginning of each week, read and prepare for the activities that you will be doing that week. Post the chart where you will see it and write the dates in on your home and business calendars. Starting Date Your Schedule for Quitting Smoking and Day for Each Week Week I Getting Prepared to Quit * Write down your reasons for quitting. * Set a quit date for when you will stop smoking. * Start keeping a smoking record. Week II Making and Using Your Plan of Attack * List what triggers you to smoke. * List ways to avoid the triggers or do something else. * Plan rewards for succeeding at breaking triggers. * Include your family and friends. Week III Becoming and Staying a Nonsmoker * Prepare for your first day of not smoking * Stay a nonsmoker. * If you start smoking again, what then? Week I Getting Prepared to Quit * Write down your reasons for quitting. There are many good reasons for quitting (protecting your health, setting a good example for your children, obtaining a sense of being in charge of yourself improving your "wind" for exercise, etc.). Whatever your reasons, keeping them in mind will help you quit smoking. Some people find it helpful to read their reasons every morning when they get up. Put your list near your alarm clock or carry it with you. Add to the list as more reasons come to mind. * Set a quit date for when you will stop smoking. The day you quit smoking should be in the middle or at the end of week three of this program. Write your date on your schedule and on your business and home calendars. If you do not feel ready to set a quit date so soon, wait until you are more ready. Then, set your quit date for three weeks after you begin this chapter. The activities will help you to actually quit on the date you have chosen. If you do not want to set a quit date, these activities may help you feel more ready so that you can set a quit date later. Smokers who have established a specific quit date are more likely to succeed at breaking their smoking habit. Also, it is sometimes helpful for smokers to tell some close friends or relatives that they will be trying to quit smoking in the next three weeks. These people can often be helpful and encouraging. * Start keeping a smoking record. Keeping a smoking record will help you find out what makes you smoke. Smoking is a habit that you have built over many years. You smoke at certain times, in certain places, situations, or with certain people, or when you feel certain ways. These things are called "triggers" for smoking. For example, you might light up when you get up in the morning, when you drink coffee, when you drink with friends, or when you are bored or under stress. Sometimes, you probably smoke automatically, without even noticing. Keeping the smoking record for the next week will show you your pattern so you can make a plan of attack to break that pattern. Here's how to keep your smoking records: * Take the record sheet from the middle of the booklet. Cut it into three sections. Using a rubber band, wrap one of these around your cigarette pack so that you can carry it with you all day. By using both sides of each record, you will have enough for six packs of cigarettes. * Mark down the cigarettes you smoke during the next week. * Write down the time and the situation in which you smoke each cigarette. * Rate your urge on a scale of 1 to 5 ("1" for a small need; "5" for a very large need.) An example is given below: Smoking Record Cigarette Number Time Situation Rating 1 5:15 p.m. Deadline approaching 5 17 7:45 p.m. Drinking with friends 4 Keep a record of your smoking for the first week. During Week 2 you will have a chance to look at your records, find your trigger situations, and see how you can change them. Week 2 Making and Using Your Plan of Attack * List what triggers you to smoke. Review your records for the past week. In which situations did you have the cigarettes you wanted the least (rated 1 or 2). For these, list the triggers in the left hand column of the table below, describing the times, places. and situations that are repeated. Then, do this for your middle rated cigarettes (rated 3), and the cigarettes you wanted the most (rated 4 or 5). * List the ways to avoid the triggers or do something else. There are two ways you can break the hold that triggers have to encourage you to smoke: * Avoid them. For example, do not go to places where you are likely to smoke. * Do something else. Here are some suggestions: -- Relax and take three breaths. -- Sip water or juice. -- Take a walk. -- Talk to someone. -- Munch on carrot sticks. -- Repeat to yourself your reasons and desires to not smoke. -- Count to ten. Delay. Go back to the chart. Starting with the triggers of the cigarettes you wanted the most, list ways to "AVOID THEM" and/or "DO SOMETHING ELSE." Plan to do these things for the next few days and start to break your smoking pattern. Then move on to the triggers of the cigarettes you need less. Take one step at a time. By breaking triggers one by one, you can break your pattern. This is not to say, however, that you should stop smoking cigarettes one by one until you reach zero cigarettes. Breaking off the habit on your quit date is the most successful and actually the easiest way to quit. Reducing some of the cigarettes you smoke before that day may be helpful. * Plan rewards for succeeding at breaking triggers. Every time you succeed in not smoking in situations where you usually smoke. reward yourself. Rewards should be things you enjoy and that are easy to obtain. You may buy something for yourself, go to a movie, or just pat yourself on the back for a job well done. Cigarette Number Triggers Avoid Them Do Something Else 1 ____________________________________________________________ 2 ____________________________________________________________ 3 ____________________________________________________________ 4 ____________________________________________________________ 5 ____________________________________________________________ 6 ____________________________________________________________ 7 ____________________________________________________________ List the rewards you will give yourself each day that you break a trigger: Triggers Rewards ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ If your plan of attack does not work, review what happened and make a new plan of attack for that situation. Every time you smoke, when you are trying to break a trigger, see it as a time to learn. Ask yourself: "What's going on that makes me want to smoke?" "What's going on that keeps me from not smoking?" "What would help me not smoke in this situation next time?" You can break the hold that cigarettes have on you if you just keep trying. * Include your family and friends. Some of your friends and family can help you succeed in your plan to quit smoking. Below, write down the names of those people that you would like to have help you break the habit: Then write down how they can help you while you are preparing to become or are still becoming used to being a nonsmoker. Be specific. You could ask them to review your smoking record with you. You could make a date to go out with them on your quit day. You could ask them to give you pep talks when you feel doubts. ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________ Discuss with them how you would like to be assisted. Get their agreement to do these things with you. You may also want to tell them things that you would like them not to do. You might tell them you do not want them to make fun of you or nag you when you are not successful. Some smokers find it helpful to quit with a friend who also smokes. Both of you would go through the same program and meet or talk at least once a day. You should discuss what type of help you want from each other. You could set up your reward systems with each other. But, do not let the fact that you cannot find another smoker to quit with stop you from trying to quit. If you have your plan of attack and have talked with your family and friends, you are ready for your next week on the way to breaking the smoking habit. Keep using your smoking record. And, include times you 'wanted to smoke but did not; times you broke a trigger. Keep score each day and reward yourself or make a new plan of attack each evening. Week 3 Becoming and Staying a Nonsmoker * Prepare for your first day of not smoking. The key to quitting smoking for good is to know what to expect and how you will deal with it, Anticipate those triggers that will be toughest to overcome. Write down the many ways you will overcome your triggers and how you will use them. Have backup ideas. Prepare for the first week of not smoking, especially the first few days. For many, the first three days (when the nicotine is leaving the body) are the hardest. Make a serious plan of attack. Do as many of the following as you can: * Drink plenty of water or juices. * Avoid smoking friends or places during this week. * Exercise on your quit day. * Plan enjoyable things to do where you will not smoke, such as going to a movie. * Tell a close friend and ask for support and encouragement for each day of the net week. * Avoid very stressful situations. Postpone your quit date one week if you have a big push at work or you are having problems at home. * Avoid rationalizing. Do not tell yourself, "I will have just one." Remember how much work you have done. If you start rationalizing, review your reasons for quitting to stop yourself. * Do not test yourself. Remove all your ashtrays, matches, and cigarettes from work and home. Stay clear of cigarettes. If you smoke one cigarette, it is only one. Think about how it happened and what you could do to avoid the situation next time. DO NOT GIVE UP! Some smokers feel defeated, but a few cigarettes cannot beat you unless you let them. You have a lot going for you. Sign the contract below: Commitment Form I, _______________, promise to stop smoking as of ______ on (time) ______ and to practice my coping techniques. (date) Every day I will be saving $ ______ (amount) by not smoking and I will put this money toward ____________ ____________________________________________________________ (personal reward for the first week) which I will get after the first week without cigarettes and toward _____________________________________________________ (personal reward for the first month) which I will get after the first month without cigarettes. * Stay a nonsmoker. After the first week, you still need to stay on your toes and use your game plan to avoid smoking. The urges and situations where you want to smoke decrease. As they do, you will know you are breaking free of your smoking habit. Keep practicing your ways to not smoke. Do not let your guard down. But if you have a cigarette, counterpunch the feeling of giving up. You have not failed. You just tripped. Regain your balance. Think about what triggered you to smoke and decide how to fight it next time. Be tough on those triggers, not on yourself. * If you start smoking again, what then? Plan another time when you will try to quit again (maybe a month or two from now). Do not wait too long. You have learned a lot. You were successful in breaking some of your triggers. Quitting smoking is like swimming. Some people start swimming the first time in the water. Others need more practice. Most smokers who have succeeded at quitting have tried many times. To succeed at quitting smoking, do not quit trying. Thirty million other Americans kept trying and quit. You can too. Additional Resources for Smokers Self-Help Guides American Lung Association. Freedom From Smoking in Twenty Days: A Self-help Quit Smoking Program. New York, New York: American Lung Association, 1980. 62 p. American Lung Association. A Lifetime of Freedom from Smoking: A Maintenance Program for Ex-smokers. New York, New York: American Lung Association, 1980. 28 p. Companion booklets available for a fee from: American Lung Association of Maryland 11 East Mount Royal Avenue Baltimore, Maryland 21202 In Baltimore, call 685-6484 Outside Baltimore, call toll-free 1-800-492-7527 Pomerleau, Oride F. Break the Smoking Habit: A Behavioral Program for Giving Up Cigarettes. Champaign, IL: Research Press, 1977. Order from your local bookstore or the publisher: Research Press 2612 North Mattis Avenue Champaign, IL 61820 How to Lose Weight You may have seen the title of this chapter before. It is usually followed by a quick weight loss scheme, a fad diet, and many promises. You may have even tried one of these schemes and found that you gained back the weight soon after losing it. These misleading weight loss methods usually rely on quick losses of water weight so that they seem to work at first. For the same reason, plastic sweat suits and other things are also worthless. In addition, many fad diets and sweat suits can be dangerous because your body needs the water these devices make it lose. The approach used here is different. You will lose body fat and keep it off for life. You can take charge of your weight just as you did your exercise. To assess your need to lose body fat, see the box below. Tests to See If You Have Fat to Lose * The SKIN-FOLD PINCH TEST -- Press together the flesh at the back of your upper arm (not the muscle) or at your side, at waist-level just above the hip bone. If you can grab more than one inch, you have fat to lose. * The MIRROR TEST -- Look at yourself without any clothes or with shorts in a full-length mirror. If you see bulges where bulges should not be, then you have fat to lose. You cannot change where the fat is on your body. The only way to get rid of those bulges is to lose fat overall. Beginning Your Weight Loss Program You should already be exercising for at least three weeks before beginning this program. It is best to begin one new habit at a time. You are likely to be more successful that way. Besides, your new exercise routine will be a great help in losing weight. Your eating and activity habits determine whether you gain or lose weight. They determine how many calories you take in (that is, how much you eat, how often, and what type of foods) and how many you use up. This guide will help you learn about your habits and change them so that you do lose weight. Your new habits will help you keep that weight off for life. Losing weight should not be unpleasant. There is no need to go on a specific diet that forbids certain foods or tells you what to eat each day. That is something you might stick with for a while, but when you go off the diet you go back to your old habits and gain the weight back. Instead, you should make your own choices within a normal, nutritious eating pattern that you can enjoy and continue for life. Building a Healthy Diet, at the end of this section, describes a normal nutritious eating pattern to which you may want to refer. The focus of this brief guide to weight control, however, is on the changing of eating and exercise habits. This is the most successful approach. An eight-week, four-step program enabling you change your eating habits is described here: Week One Step 1-- Strengthening Your Commitment Step 2-- Learning About Your Habits Week Two Step 3-- Building Your Winning Game Plan Weeks Two Thru Eight Step 4--- Changing Habits and Losing Weight You should complete Steps One and Two within one week. It will take about seven weeks to complete Steps Three and Four. Expect to lose between six and ten pounds in the total eight-week period, although you may not lose each week. Losing more than two pounds per week can cause a loss of muscle tissue and not just fat. Slow weight loss is safer and surer than quick weight loss. Expect gradual weight loss and expect to keep that weight off. Your habits have developed over many years and changing them requires effort. Are you ready? Is this the time you want to make the effort to lose weight? If you think it is, this guide will help you plan an individualized winning strategy so that you lose weight gradually and pleasantly and keep it off. If you keep up the effort, you will succeed! Week One Step 1 -- Strengthening Your Commitment Two things will be helpful in strengthening your commitment: * Write a list of your most important reasons for wanting to make the effort to lose weight right now: 1.__________________________________________________________ 2.__________________________________________________________ 3.__________________________________________________________ 4.__________________________________________________________ Put this in a place where you will be reminded of them. * Review the program outlined here. Then write a contract to yourself. This will be your statement of intent to do the weight control program. Tell family and friends about your plans, and perhaps even ask somebody to sign it with you. Commitment Form I, _____________________, have decided that I need to lose (name) weight. I will begin the program below to lose weight starting __________ and I will continue with it until at least (date) _____________________________ . (not more than three months) Signed ________________ Date ______________ Witness _______________ Date ______________ Week One Step 2 -- Learning About Your Habits Your problem habits or eating routine caused you to eat more than your body needed and gain unwanted weight. It is helpful to find out what your habits are in order to pinpoint where you need to make changes. The best way to become aware of habits is to keep a record of your eating. Take the record from the middle of the book. Try keeping the record for one week, or at least three days. Write down everything you eat and drink, including snacks. Do not skip days that you eat more than usual. Look at the following example: During this week, try to eat all of your meals and snacks very slowly. Do whatever will help you to eat slowly. For example, put your fork down between bites or take a break during the meal. Make your meal last for at least 20 minutes and snacks for 10 minutes. Enjoy your food. Week Two Step 3 -- Building Your Winning Game Plan Look for problem areas on your eating record. You may notice certain situations, times, or places where you tend to eat even though you are not really hungry or had not planned to eat (such as in front of the TV at bedtime). Those times, places, or events that make you think of eating are signals or triggers to eating. Many triggers occur at certain times of the day (such as when you get home from work), places, or moods. The more obvious triggers are the sight or smell of tempting food (donuts left out on the counter, etc.). And, of course, sometime you may eat without really being aware of it, such as when watching television. Use the chart below to pinpoint your problem habits and choose the best solution. Check your problem habits, which are listed in the left hand column. Then, star three problem habits which you think will be most worthwhile to change. Problem Habits and Strategies Eat Slowly: Do you ... Then ... Eat quickly? Slow down eating. Eat too much? Plan enough time to eat. Put down your fork between bites. Take a break during the meal. Enjoy your food. Control times, places and activities that trigger your eating. If you limit where and when you eat and what you are doing while you eat, then those times, places and activities that trigger you to eat will be reduced: Do you... Then... Eat high fat, high calorie Eat at set times. foods during a certain time of the day or skip meals? (Eating at set, regularly spaced times reduces hunger.) * Plan snacks as part of your day if they are important to you. But, plan what and when they will be. * Plan for occasional desserts, special occasions, and weekends. Eat high fat, high calorie Eat in one place, such as only foods in certain rooms or in the kitchen. places? Eat while doing something Only eat when you eat. For else? example, do not eat while watching TV or reading. Control moods, thoughts, people that trigger your eating: Do you... Then... Eat when bored, depressed, Plan in advance to do something or tired? else. Take a walk, or relax and take three deep breaths. Feel guilty when you eat a Tell yourself: high fat, high calorie or dessert and then eat more? "I'm not going to expect myself to never eat dessert." "I'll continue to work to change my habits little by little" "I will succeed eventually in losing weight if I keep trying. Eat high fat, high calorie Ask for help. foods when someone offers them to you or when someone * Ask that no one offer you eats in front of you? food. * Ask you family members not to snack around you. * Ask that people show you that they care about you in other ways than through food. Control the sight of tempting foods that trigger your eating: Do you... Then... Eat when you see tempting but Keep food out of sight. high fat, high calorie foods? * Keep serving dishes off the table at meals. * Do not buy high fat, high calorie foods and drinks. * If you do, keep them out of sight. * Shop with a list and go shopping on a full stomach. Eat more than you mean to Plan what you will eat. when you eat out or go to a party? * Limit the high fat, high calorie foods you will eat. * Eat before going to a party. * Plan on the lowest calorie drinks. * Order a la carte. * Do not eat everything on your plate; give some away. Choose lower fat, lower calorie foods: Do you... Then... Eat high fat, high calorie Choose low fat, low calorie foods or just certain high foods. fat, high calorie foods? * Eat more fruits, whole grains, and vegetables. * Eat less foods high in sugar and fewer alcoholic beverages. * Eat smaller portions of those foods you want to limit. * Substitute lower calorie foods gradually. Exercise: Do you... Then... Exercise every day? Keep moving. Any body movement burns calories, even if it is not in your target zone. Park your car further away. Use the stairs. You are now ready to plot your game plan. You have identified your most important problem habits and you have several strategies from which to choose. The biggest caution is to go slow. Do not try .to change everything at once. Remember, you did not become overweight overnight. You need to give yourself time to get used to your new habits so you can live with them. Try one small thing at a time, easy things at first. The following Game Plan form can help you plan your strategy and keep track of your progress. Write down your problem and the strategies you will use to break the habit. Review each week to see if you did what you wanted. If not, figure out what went wrong and change the habit during the next week. Keep trying; you are changing your habits for life. Weigh yourself on the same scale at the same time with the same clothes (no clothes at all is best) at the end of the week. Write down your weight in the box. Expect some weeks where you will not lose any weight or may even gain. Just keep trying and the weight will come off. An example for one week's plan is provided below. Plan what you want to do for the next four weeks. Be realistic and plan a reward for doing what you plan. Also sketch out the plan for the following four weeks. Finish the plan for the last four weeks after your first few weeks of doing your plans. Then you will be more realistic. Weeks Two Thru Eight Step 4 -- Changing Habits and Losing Weight Try this plan for the next seven weeks. You have already completed one. Just as you did to make exercise a habit, tell your friends and family what you are doing and ask for their help. Give yourself a pat on the back when you practice a strategy. Plan to give yourself a reward when you have completed four weeks and again at the end of the program. Remind yourself frequently that you can do it. Keep trying when you hit some rough times. You may want to spend more than one week working on one problem habit or strategy, or you may want to try another strategy instead. You decide. Make this program work for you. When you finish these next seven weeks, review your progress. You will probably want to lose some more weight. Set yourself another game plan for another eight weeks as you did for the first seven weeks. You have started changing your eating routine for life. Keep up the effort. Find other ways to overcome difficult times or situations. Keep working on this and gradually you will lose your weight. You will be able to live with the changes and keep your weight off. Keep yourself from sliding back into old ways. Building a Healthy Diet The food pattern provided below is a healthy diet that everyone should eat. Eating less high fat foods and more fruits, grains, and vegetables can help anyone, especially men, to reduce their risks or early heart attack. Added suggestions are given for those who want to lose weight. There are two things you should think about when deciding what to eat: * The first is that you should eat some foods from each of the four food groups. Many diets eliminate one or more groups. People who are on these diets are not getting the nutrition they need to stay healthy. They also tend to go off the diet after a while because they are bored. These are not diets with which you can live. To lose weight follow a normal nutritious pattern--just reduce how often and how much you eat. Eat foods from each of the following food groups: Meat/Poultry/Fish/Bean Group---2 servings Milk/Cheese Group--2 servings Bread/Cereal/Starchy Vegetable Group--4 servings Vegetable/Fruit Group--4 servings * The second thing you need to do is to reduce the amount of calories in the individual foods you choose. You do not have to count calories. The principles for deciding whether a food is high or low in calories are simple. In general, foods that are high in fat have more calories than foods with less fat. Meat, cheese, whole milk, cookies, and pastries are examples of high fat foods. The reason why higher fat foods have more calories is because pure fat has twice the calories an ounce of pure protein or carbohydrate. Most foods, however, do not provide pure fat, protein, or carbohydrate. Foods with protein almost always contain fat (for example, meats) or carbohydrate (for example, beans). Alcohol has more than one and a half times as many calories an ounce as pure protein or carbohydrate. To lower your calorie intake to lose weight, -- Eat more fruits, and vegetables. -- Limit the amount of high fat foods you eat. Instead, eat more bread, cereals, rice, beans, and macaroni products. -- Limit your drinking of alcoholic beverages. Remember, however, that this food pattern is not just for losing weight now but for your lifetime. Also, the low fat food pattern described here will decrease your chances of an early heart attack. So when you lose the weight you need to lose, increase the amount of bread, rice, macaroni, and cereals you eat to maintain your weight. Do not go back to high fat foods or at least eat less of them. To Choose Foods Low in Calories, Choose Foods Low in Fat Foods to Try More Often Foods to Eat Less Often (Foods low in fat) (Food high in fat) Fish, turkey, and chicken Beef, pork, hot dogs, sausage, (cooked without skin), cold cuts cooked dry beans, or peas (When you do eat red meat, choose lean cuts and trim all visible fat) Fruit and raw or cooked Cakes, cookies, pastries, pies, vegetables (Also angel donuts food cake and quick breads for desserts and snacks) Bread, cereal, rice, macaroni, spaghetti, potatoes, and other starchy foods Skim milk or lowfat dairy Whole milk, whole milk cheese, products (low fat or part and other products skim cheese) Foods flavored with Foods flavored with butter, onions, garlic, lemon margarine, bacon, salt pork, juice, herbs, spices fatback, meat drippings Sauces or spreads made with Butter, margarine, sour tomatoes, cottage cheese, cream, oily dressings, rich lowfat yogurt, or fruit gravies Foods prepared by broiling, Foods prepared by deep fat boiling, and stewing frying In addition, rarely eat eggs or organ meats (for example liver) to keep your cholesterol intake low. Although cholesterol is not a fat nor does it. have calories, limiting your intake of cholesterol along with fats will greatly reduce your risk of an early heart attack. Not smoking, keeping your blood pressure under control, and exercising are the other major things you can do to help avoid having a heart attack. Additional Resources for Losing Weight The most, if not only, successful methods for losing weight for life are those that help you change your eating routine and increase your physical activity. Look for these methods when choosing a book or group for yourself. The following books can help you lose weight safely and permanently: Jordan, Henry A. Eating is Okay: A Radical Approach to Weight Control. New York, NY: Signet, 1978. Ferguson, James M. Habits--Not Diets: The Real Way to Weight Control. Palo Alto, CA: Bull Publishing Co., 1976. Brownell, K.D. Behavior Therapy for Weight Control. Philadelphia, PA: Available only from: K.D. Brownell, Ph.D. University of Pennsylvania 133 S. 36th Street, Suite 507 Philadelphia, PA 19104 How to Develop Strength Physical fitness and weight control are two important areas that you must consider as a Guardsman not only for the performance of your mission but also for your well-being as an individual. The active Army and the National Guard are so concerned that new regulations are being put into effect. These new regulations dictate that those of you who are overweight must make satisfactory progress toward solving that problem or face the possibility of having your promotion, reenlistment, or assumption of command denied. In addition, comments could have an adverse effect on OER's and EER's for those who do not conform to the new standards. By using this booklet and making a sincere effort to develop yourself to be all that you can be physically, you can take a major step in making yourself and the Maryland Army National Guard ready for whatever may develop in the future. Use the tables on page 46 and 47 to see how you measure up: Table 1 -- Army Physical Readiness Test Standards, Table 2 -- Weight for Height Table (taken from the new (AR 600-9) Table 3 -- Maximum Allowable Percent Body Fat Standards An explanation is provided below about how push-ups and sit-ups are to be performed for the APRT, Suggestions about how you might work out to meet the APRT Standards are also provided. Getting Prepared for the APRT Suggestions for Working Out To get the maximum benefit from these exercises they should be done in sets, with a one to two minute rest between sets. Doing your exercises in sets will enable you to increase the number of repetitions you can do. For example, you might go one set of 10 push-ups, rest, and then do a second set of 10 push-ups. Another person might use sets of five push-ups. To decide how many repetitions of an exercise you should have in a set, take about one-half to three-quarters of your maximum effort. If you can do 40 sit-ups with an all-out effort, then 20 to 30 sit-ups should make a good set. As with the exercises used to strengthen your heart, start these exercises slowly and be reasonable. Use a steady effort to successfully build up your chest, shoulders, back, and stomach muscles. Push-ups Start with your feet close together and your hands in a comfortable position about a shoulder's width apart. Keep your arms straight at the elbows and your back, buttocks, and legs in a straight line. Lower your body by bending your elbows until the top of your upper arms, shoulders, and lower back are aligned and parallel to the ground. Keeping your body straight, push yourself up and lock your elbows to complete the pushup. Sit-ups Lie flat on your back with your knees bent at approximately a 90 degree angle. Keep your feet flat on the ground. Interlock your fingers behind your head with the back of your hands touching the ground. Your arms and elbows do not need to touch the ground. Raise your upper body. forward until the base of your neck reaches the vertical position. After you have reached this position, lower your upper body to the ground until the upper portion of your back has touched the ground. Maryland Department of Health and Mental Hygiene Maryland Army National Guard This edition specially prepared for the Maryland Army National Guard. Healthy People Project Baltimore, Maryland Copyright 1983