020519 Introduction to senior fitness training

This starts it all out. From this point on you will be discovering why it is important to get into good physical shape and then maintain this condition.

Everyone knows, or should know by now, the valuable benefits of a healthier lifestyle. If you believe what Mark Twain said about exercise, then you are reading the wrong book. He said; to paraphrase, that when the urge to exercise hits him he lays down until it passes. There is a time to rest but there is also a time to hit it hard in the gym or outdoors.

Consider this advice from the U.S. National Library of Medicine National Institutes of Health for a moment:

“There are 1,440 minutes in every day. Schedule 30 of them for physical activity!

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you’ve been inactive for awhile, use a sensible approach and start out slowly.”

From the Centers for Disease Control and Prevention

Back to the introduction to senior fitness training

Health note: Before going any further answer the following questionnaire and then discuss it with your health care provider.

Physical activity readiness questionnaire-(par-q).

(Courtesy of the University of Minnesota and Supertraining by Mel C. Siff).

For most people, physical activity should not pose any problem or hazard. However, for others this questionnaire may identify the small number of people, ages 15-65, for whom physical activity might be inappropriate or those who should have medical advice concerning the type of activity most suited to them.

Common sense is your best guide in answering these questions. Please read them carefully, answer them honestly, and circle yes or no opposite the question that applies to you. Follow the directions listed at the end and heed the advice contained therein.

If need be, consult with your doctor before continuing.

  1. Yes No Has your doctor ever said you have heart condition and that you should only do physical activity recommended by a doctor?
  2. Yes No Do you feel pain in your chest when you do physical activity?
  3. Yes No In the past month, have you had chest pain when you were not doing physical activity?
  4. Yes No Do you lose your balance because of dizziness or do you ever lose consciousness?
  5. Yes No Has a doctor ever said your blood pressure was too high?
  6. Yes No Is your doctor currently prescribing drugs (for example water pills) for your blood pressure
  7. Yes No Has your doctor ever told you that you have a bone or joint problem such as arthritis that has been aggravated by exercise, or that might be made worse with exercise?
  8. Yes No Is there a good physical reason not mentioned here why you should not follow an activity program even if you wanted to?
  9. Yes No Are you over age 65 and not accustomed to vigorous exercises?

Is there any good physical reason not mentioned above why you should not follow an exercise program even if you wanted to?

If you answered YES to any of the numbered questions, you must consult your doctor to obtain written medical permission before exercising.

I certify that my answers to the above questions are accurate and honest.

Name                                        Date