http://www.articletrader.com/ Articles at ArticleTrader en-us http://www.articletrader.com/health/fitness/personal-trainers-what-is-your-training-philosophy.html http://www.articletrader.com/health/fitness/personal-trainers-what-is-your-training-philosophy.html Thu, 24 Jan 2008 00:00:00 -0600
Personally, I don’t believe that the ongoing disagreement about exercise methodology necessarily stems from the scientific merit of one system vs. another. From my perspective the primary sources of disagreement are either: a) the systems in question attempt to present their product as the “only way” in order to sell more books, CD’s, DVD’s, etc. Or, b) it is more a matter of perspective.

Every Personal Trainer, Coach, and Trainee has different goals in mind and unique definitions of success. Some folks combine a lack of desire to exercise with very vague goals, such as, “I’d like to feel better and lose a few pounds”. Another client may be well disciplined with a goal of reaching the NFL. Obviously, the approach to training these two individuals would be completely different. To put it more simply, it wouldn’t make much sense to train a Fitness Model in the same way that you would train an Olympic Discus thrower or High School Linebacker. Likewise, you wouldn’t train an 11 year old Linebacker the same way that you train a 20 year old, collegiate Linebacker. There are different sets of rules and objectives for each person that you come in contact with. A trainee’s goals, expectations, health history, schedule, along with many other factors should determine what training methods are deployed. That is why we call it “Personal Training”.

A professional Personal Trainer must have the ability to analyze each client’s individual situation and harmonize their training to match their lifestyle and goals. The attempt to build the perfect training “blueprint” or “template” to use on everyone who walks through the door is exactly what many of us have come to know as “cookie cutter programming”. Unless you are providing this type of service for free it is certainly not what a Personal Training client expects or deserves to get when paying for our services.
Furthermore, buying into or subscribing exclusively to a given philosophy often limits a trainer’s ability to exercise their own better judgment. One of the more recent fads in the industry has been the huge movement toward “functional” training. Personally, I find this to be a very positive trend for the most part. But, it certainly isn’t a catch all, “holy grail” system. A few weeks ago, I witnessed a young, inexperienced trainer instruct an elderly, obese woman to drag a duffle bag with a couple of 45 pound plates inside across the floor. As you may have guessed, she ended up hurting her back as a result of this insanity. The exercise that she performed would have been perfect for an 18 year old defensive tackle. But, it was undoubtedly a stupid choice for a very overweight grandma.
Note to Self: It is very difficult for clients to improve their fitness level if I cause them to be sent to the emergency room!

There are no short cuts to becoming a great trainer. You must constantly seek out new information and carefully observe what you see and here from clients and fellow trainers.
People hire Personal Trainers because they believe that we are knowledgeable, educated, free thinking experts on exercise, not a bunch of sheep who blindly follow the latest diet and exercise fads that have not yet been put through the test of time. In my opinion, fitness training is a lot like a vegetable garden; things need their own unique season and set of conditions to provide the right elements for them to grow and prosper.



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Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his site at:http://www.louisvillepersonaltraining.com E-Mail: d.galligan@Insightbb.com
http://www.Ladies-Fitness.Info

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/fitness-and-wellness-principles-part-1--weight-loss.html http://www.articletrader.com/health/fitness/fitness-and-wellness-principles-part-1--weight-loss.html Thu, 02 Mar 2006 00:00:00 -0600
Dr. Dunn’s concept of Wellness is grounded in the belief that all individuals take responsibility for their own health and well–being by properly maintaining their personal fitness, body weight, stress level, and so on (Dunn). Although there are many dimensions of Wellness, the one that will be discussed in this article is Weight Management(body composition). In parts two and three, we will address physical fitness and stress management. Weight Management

The negative health implication of leading a lifestyle that makes one become overweight has been well documented. Unfortunately, it can be difficult for many dieters to determine exactly what methodology to use with so much conflicting information and marketing hype controlling the weight loss dialog. Naturally, everyone is looking for the easy way out. Therefore, people have become “sitting ducks” for the fad diet and diet product industry. The need for honest, practical information regarding diet and exercise becomes painfully evident when analyzing the diet and weight loss industries track record. The industry is currently a multi-billion dollar business that influences the behaviors of consumers around the world (Yoke et al.). Yet, the industry as a whole has a five-year failure rate of approximately 95% (Yoke et al.). The bottom line is fad diets and weight loss gimmicks do not work over the long haul (Kosich). Although many of the commercial diet plans are effective at helping people lose weight during the first few weeks, research suggests that only about 3% of individuals who use fad diets, and/or weight loss supplements maintained their weight loss (Kosich). In fact, most of the participants actually weighed more than they did at the beginning of their program within twelve months of completing the program.

The fact is, there are no miracle pills, shakes, or diet plans that will make people magically lose weight. Weight loss is accomplished simply by consistently creating a moderate deficit between the calories consumed vs. the calories used by the body. In other words, eat slightly fewer calories than your body uses in a day. This requires a lifestyle change. Not a “quick fix” program (Clark). The word “diet” is something to avoid. A “diet” program is typically associated with something that is going to be temporary and will restrict certain types of foods. This type of plan almost always fails over the long run (Kosich). Establishing healthier nutritional habits are the product of making the commitment to change.

Improving you food choices and controlling portion sizes are the two fundamental changes that need to be addressed. No one eats a perfect diet 100% of the time. It isn’t necessary, or desirable for you to expect that your daily meal plan will be perfect either. There should always be some flexibility to allow yourself to enjoy eating at restaurants or go to parties. With a bit of planning, it is possible to get a meal that can be both satisfying and nutritious.

Weight Loss Planning

1. Establish a realistic goal

2. Set a time frame for reaching the goal

3. Plan a sensible diet according to the Food Guide Pyramid or enlist the help of a Registered Dietician.

4. Learn to modify you food-buying habits and learn to cook and prepare healthier dishes.

5. Increase your physical activity

6. Learn to handle stress without using food as a reward

7. Avoid restrictive diets! Lowering your calories too far is not only unhealthy it is also counter productive. Ultra low calorie diets slow down your BMR (metabolic rate).

8. Change your attitudes about food. “Food is fuel” and its true purpose is to meet nutritional requirements of the body. (Klein), (Clark)

Nutrient Fundamentals

There are six essential nutrients that support our body’s energy needs and support the growth and repair of tissues: Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water. (Clark)

Failing to meet the basic nutritional requirements will ultimately have a profound impact on ones physical and mental capabilities. Inadequate nutrition also increases our risk for a variety of illnesses. All living organisms need quality nutrition to grow and function properly (Beers, et al).

Carbohydrates are the body’s primary source of energy. There are two main types of carbohydrates: Simple Sugars (Fruits, Juice, Sucrose, etc) and Complex Carbohydrates (yams, potatoes, bread, and pasta). Carbohydrates contain four calories per gram and should account for approximately 60% of your daily calories (Clark).

Protein is used by the body to promote the growth and repair of tissues. Low fat protein sources include grilled chicken, broiled white fish, egg whites, roasted turkey breast, and beans. Protein also has four calories per gram and should account for approximately 15% of your daily calories (Clark).

Fats are a necessary part of a healthy diet. Fats are responsible for energy production (especially long term energy), transportation of fat-soluble vitamins, insulation, and protection of the organs. Fats have nine calories per gram and it is recommended that 20 – 30% of your daily calories come from fats (Clark), (Beers, et al)

It is desirable to minimize fats that are high in cholesterol, such as whole eggs, bacon, and whole milk products. In addition, hydrogenated oils (Trans Fatty Acids) should be avoided (Klein). Trans Fatty Acids are found in many commercial peanut butters, baked goods, and margarine spreads.

Water does not contain any calories, but is possibly the most important nutrient in our diet. The body is composed of approximately 60% water (Baechle). A person can only survive for a short time without water. Water keeps us hydrated, cools the body, transports nutrients, and eliminates toxins (Beers, et al), (Yoke et al.). We get our supply of water from both liquids and many of the foods that we eat (primarily fruits and vegetables). The body does not store water; therefore, it needs to be replaced daily. It is recommended that a sedentary adult living in an average climate consume about 64 ounces of water each day. Obviously, if you are active and/or live in a warm climate, you will need to consume more. Furthermore, it is recommended that individuals participating in vigorous, long term exercise, such as marathon training, consume about 500ml of fluids every thirty minutes during their exercise period (Baechle).

Better Choices

In my book, the ideal first step toward making better choices would start with the following five dietary adjustments:

1. Avoid Fast Food.

2. Do Not Eat Vending Machine Food (Candy, Chips & Sodas).

3. Grill, Bake or Broil instead of frying.

4. Drink calorie free drinks instead of sodas and juices.

5. Avoid alcohol beverages.

If you can exercise these five points, you will be well on your way to making outstanding food choices. Instead of getting in to a great deal of technical information about food choices, I think it is more useful to focus on the basics. For example, here is the nutritional breakdown for a popular, large sized, fast food burger:

• 1060 Calorie

• 69 Grams of Fat

• 1540 mg. Sodium

• 27 Grams of Saturated Fat

Above statistics:(Johnson et al.)

1060 Calories is almost a whole days calories for many people! In addition, 1540 mg of sodium is approximately 65% of your daily sodium intake (Yoke et al.). Needless to say, it would be much better to make a chicken or turkey sandwich from fresh ingredients at home and pack it with you to work. That way, you can control how it is prepared and what type of condiments, salt, or oils that are added.

Sugar is the most over consumed nutrient in the American diet. Although the body does require small amounts of simple sugar for “quick” energy, it has developed a deserved reputation as one of the “bad for you” foods. This is due to the massive consumption of sodas, candies, desserts, and juice drinks, the average American gets far more sugar than they need (Klein). In fact, many people could reach their ideal weight simply by decreasing the amount of sodas that they consume. The average 20oz soda has a whopping 304 calories, in addition to varying amounts of caffeine (Johnson et al.).

Serving Size

Ones ability to successfully modify their past eating habits is the single greatest predictor of success in a weight loss/weight management program (Kosich). Among the most important changes that can be made is the proper control of your portion sizes. Since the 1950’s the typical fast food meal has more than doubled in calories (Johnson et al.). This is mainly due to the larger portion sizes that are being served today. Unfortunately, this has led people to adopt the restaurant’s examples of serving size at their dinner table at home. This combination is more than likely the most significant factor in the “obesity epidemic” that we are experiencing in our country. I find it humorous to see so many people in the media questioning the source of obesity, as though it is such a mystery. I don’t think that it is difficult to see the pattern that has developed in our society. People have become progressively less active over the past 100 years, while continuing to increase the average daily calorie intake. That is definitely a formula for becoming overweight.

Below is a simple guideline for serving sizes:

Breads & Grains: 1 slice of bread, ½ bagel(about the size of a hockey puck), ½ cup of rice(about the size of a cupcake), ½ cup pasta

Fruits and Vegetables: ½ cup (about the size of a light bulb)

Meat, Poultry: 3 ounces (about the size of a deck of cards)

Dairy:1 oz. of cheese (about the size of 4 dice)

Fats,Oils, Sweets: Use Sparingly (One serving is about the size of the tip of your thumb)

NHLBI 2006 (Food Serving Size Card)

Another source of confusion regarding serving size is our current food labeling system. Food labels can be confusing and misleading. But, it is in your best interest to make sure that you understand how much is in a serving of the foods that you buy. Many products, especially snack foods, come in packages that appear to be a single serving. However, when you analyze the label, you may be surprised to find that some small bags of chips contain up to three servings. So make sure to read labels. Food labels contain so much information. How do we know what they really mean? Below are some common label terms. Keep in mind that all values given are “per serving”.

Calorie Free: fewer than 5 calories

Low Calorie: 40 or fewer calories

Fat Free: less than ½ gram of fat/serving

Low Fat: 3 grams or less

Reduced Fat: at least 25% less fat than the regular item

Sodium Free: fewer than 5 mg of sodium

Low Sodium: fewer than 140 mg of sodium

High Fiber: 5 or more grams of fiber NHLBI (Read the Food Label), (Klein)

Remember, safe and effective weight loss amounts to about ½ - 2 pounds per week for most individuals. If you are losing more than that, chances are you are also losing a significant amount of water and muscle as well (Kosich).

Using a scale as your primary measure of success can be very deceiving. This is especially true if you are including resistance exercise in your program, which will cause a gain in lean muscular weight. Exercise and Strength training will more than likely influence the number that you see on your scale. Perhaps the best measure of your success is the way you look in the mirror, or the way that your cloths fit (Kosich). As a rule of thumb, you should weigh on the scale no more than once per week. Your scale can’t tell muscle mass from fat free mass and BMI charts are not very useful at determining changes in body composition. So, keep in mind that “inches lost” will usually exceed “pounds lost” (Kosich).

When you do check your weight every 1 –2 weeks make sure to weigh on the same scale, with the same amount of clothing, and at the same time of day. This will ensure a more accurate comparison. It may also be useful to keep a journal that contains more detailed information, such as how you feel, how your clothes are fitting, physical activity, and how you look. As mentioned earlier, your ability to modify your past habits will be the greatest predictor of your potential for success in a weight loss program. Planning menus, shopping lists, and keeping a written record of your food intake are a few of the most valuable behavior changes that you can learn. Research has shown that people who keep written records of their diets are much more likely to continue to manage their diets successfully (Kosich). Always remain mindful that the formula for weight loss is simple: All calories consumed in excess of the body’s daily needs are stored as fat. Weight Loss is all about consistently creating a modest calorie deficit, where you burn more calories than you consume (Clark). The ultimate goal is FAT LOSS, not just weight loss. So take the steady, methodical approach instead of the diet fads and schemes and you will reap lifelong benefits.

Always consult your doctor before beginning any exercise or diet program. The information presented here is in no way intended to substitute for medical advice.

Doug Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his site at: http://www.Retroworkouts.com E-Mail:Retroworkouts@Insightbb.com

References – Wellness part I

Dunn, Halbert. High Level Wellness. 3rd ed. : R. W. Beatty, Ltd, 1967. (Dunn)

Clark, Nancy. Sports Nutrition Guidebook. 2nd ed. Brookline: Human Kinetics, 1997. (Clark)

Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness Training. 3rd ed. Sherman Oaks: AFAA, 2003. (Yoke et al.)

Klein, Keith,. Weight Control For A Young America. 1st ed. Wilsonville: Book Partners, 1999. (Klein)

"Wellness (alternative medicine)." Wikipedia, The Free Encyclopedia. Internet Resource 2006. Wellness (alternative medicine))

Townes, Dwight. "Wellness: The Emerging Concept and Its Components." Individual Psychology: The Journal of Adlerian Theory 40.4 (1988): . (Townes)

Kosich, Daniel. Get Real: A Personal Guide to Real Life Weight Management. 1st ed. San Diego: IDEA, 1997. (Kosich)

Sol, Neil, and Laura Gladwin. An Emerging Profession: The Fitness Practitioner. Sherman Oaks: AFAA, 1996. (Sol et al.)

Baechle, Thomas, ed. Essentials of Strength Training and Conditioning. 1st ed. Champaign: Human Kinetics, 1994. (Baechle)

Beers, MD, Mark, and Thomas Jones, MD, ed. Merk Manual of Health and Aging. Whitehouse Station: Merk and Co, Inc., 2004. (Beers, et al)

Johnson, Sharon, and Ruth Litchfield. "Soft Drink Portions Make a Difference." Iowa State University Extension May 2004. Dec 2005 . (Johnson et al.)

"Food Serving Size Card.", “Read The Food Label” 2006. National Heart, Lung, and Blood Institute 2006. 29 Jan. 2006 .

By Douglas Galligan

Doug Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his site at: http://www.Retroworkouts.com E-Mail:Retroworkouts@Insightbb.com



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By Douglas Galligan

Douglas Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his Fitness and
Personal Training site at:
www.Louisvillepersonaltraining.com
E-Mail: d.galligan@Insightbb.com


Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/fitness-and-wellness-principles-part-2-%96-exercise-and-fitness.html http://www.articletrader.com/health/fitness/fitness-and-wellness-principles-part-2-%96-exercise-and-fitness.html Thu, 02 Mar 2006 00:00:00 -0600
Practically speaking, it has more to do with your ability to easily and effectively carry out common activities like shoveling snow, back packing, mowing grass, or playing with your children.

What can exercise do for me?

Regular physical activity has been associated with decreased risk for many illnesses. According to the American Heart Association, regular, moderate exercise has been shown to provide the following benefits:

• Decreased risk of heart disease
• Decreased risk of heart attack
• Lower total cholesterol
• Lower blood pressure
• Decreased risk of being overweight or obese
• Decreased risk of stroke
• Lower stress levels
• Improved sleep
• Improved physical appearance
• Increased energy and strength
• Stronger heart, lungs, bones, and muscles
(Why Should I be Physically Active, AHA)

As with other components of wellness, the transition to becoming more physically fit requires lifestyle changes. In order to reap the benefits of regular physical activity you must be able to make a lifelong commitment to your program (Fitness Fundamentals). It isn't necessary to have any special equipment, or to join a health club or gym. It only requires that you participate consistently in some type of moderate - vigorous physical activity. Again, this does not need to be limited to traditional health club style exercises. Use your imagination, and select activities that you can enjoy. For example, rock climbing, hiking, rowing, or dancing would be excellent alternatives to the typical exercise program.

Physical Assessment

Regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any exercise or nutrition program. This is especially true if you are over the age of 35 and have been inactive for several years (Fitness Fundamentals). There are several other indications that would also suggest the need to consult with your physician before starting:

• High blood pressure
• History of heart disease
• Dizzy spells
• Difficulty breathing after mild exertion
• Arthritis or other bone ailment
• Muscle, ligament, or tendon problems
• Known or suspected disease
• If you smoke
(Fitness Fundamentals)

Although there are some small risks that go along with exercise, it has been well documented that the risks associated with inactivity, and/or being overweight are much, much greater (Fitness Fundamentals).

A properly designed fitness program should always focus on balance. In other words, a program should address each component of fitness. According to The Aerobics Fitness Association of America, there are five components of fitness (Yoke, et al).

1. Muscular Strength
2. Muscular Endurance
3. Cardio-respiratory endurance
4. Flexibility
5. Body Composition

In addition to including balance in your routine, you should always begin the program development process by establishing a set of realistic goals. It is unfortunate that the majority of information about cardio and strength training that people hold as true are nothing more than "urban legend". I have listed below several of my favorite fitness and exercise myths:

Popular Exercise Myths

1. “If you stop weight training the muscle that you have built will turn to fat.” As bodybuilding legend, Franco Colombu once said, “That would be like saying that an apple can turn to an orange.” Muscle and fat are two completely unique types of tissue. Therefore, it is impossible for fat to “turn into” muscle. Likewise, it is not possible for muscle to “turn into” fat.

2. “Weight training makes women have a masculine appearance.” Proper weight training will help almost anyone to look healthier by improving body composition and making the body look more tight and firm. The huge muscles that are seen in the professional women’s bodybuilding ranks are produced by very large quantities of anabolic/androgenic steroids, not simply by strength training alone.

3. “You need to spend a great deal of money on dietary supplements to be successful.” The foundation of any exercise program is built upon the combination of a balanced diet, plenty of rest, and a well designed exercise regimen. Supplements are definitely not necessary for strength trainers or endurance trainers regardless of their fitness level.

4. “It takes expensive machines and workout equipment to build a quality physique.” Although it is desirable to have a few basic pieces of equipment at your disposal, it is very possible to design an effective workout routine with no equipment at all. There is a great deal of research that has demonstrated a number of advantages to “low tech” functional strength training programs. This doesn’t mean that you should avoid the fancy weight machines. But, you should keep in mind that some of the greatest physiques in history were developed with little or no exercise equipment at all.

5. “Weight training will make you muscle bound and stiff.” Actually, research has demonstrated that when resistance exercises are performed through their full range of motion, flexibility increases. Weight training stretches opposing muscle groups.

Designing Your Program

As you begin putting together your program, it is helpful to use what is known as the FITT formula.

F.I.T.T. =

F = Frequency (how often you exercise)
I = Intensity (how hard you are working when exercising)
T = Type (what type of exercise is being done?)
T = Time (how much time is spent exercising)

The American College of Sports Medicine has established specific guidelines concerning the FITT formulas for both cardio-respiratory training and strength training. The guidelines for Cardio training are as follows:

Cardio Guidelines:

• Frequency = three – five times per week

• Intensity = 55 – 90% of max heart rate

• Time (or duration) = from 20 – 60 minutes

• Type = Common forms of cardio training: walking, cycling, jogging, swimming, stair climbing, and dancing

• Beginners = Start by working at approximately 55 – 70% of max heart rate

• Hydration = be certain that your body is adequately hydrated before and after exercise Approximately ½ - 1 cup of fluids per 15 minutes of vigorous activity

• Warm Up = an exercise session should always begin with a brief warm up period of about five minutes. Warming up consists of light activity such as walking or cycling

• Cool Down = Always slow down your pace during the last several minutes of your exercise session in order to allow your heart rate and core body temperature to gradually return to normal

• Over exertion can be hazardous to your health. Be certain that you are training at an intensity that is appropriate relative to your age, fitness level, and personal health condition.

Intensity Level

It is extremely important that you are exercising at an appropriate level of intensity. There are several methods that can be used to measure how hard you are working. The method that you choose will depend on what type of equipment that you have at your disposal. The two most common measures of intensity are heart rate, and the talk test.

As mentioned earlier, your training heart rate should be from 55 – 90% of maximum heart rate, depending on your current fitness level and goals. (Consult with your physician to determine if this range is appropriate for your personal condition). You can use the following formula to approximate your target heart rate.

220 – Age = Max Heart Rate

Max Heart Rate x .55 = beginners level training heart rate

Max Heart Rate x .70 = Intermediate level training heart rate

Max heart rate x .90 = advanced level training heart rate

The most common measure of intensity, however, is “The Talk Test”.

Basically, if you can speak conversationally (but not get enough air to sing), while performing your aerobic exercise you are probably somewhere between the desired range of 55 – 90 % of MHR. If speech becomes broken, you are exceeding the desired range.

Next we will discuss strength training. There are many health benefits associated with strength training that are often overlooked by recreational exercisers. A few of the benefits include:

• Increased motor performance
• Increased bone density
• Decreased risk of injury
• Increased metabolic rate
• Increased capacity to perform work

Strength Training guidelines

• Frequency = Two – Three non-consecutive days for beginners

• Intensity = Perform each movement to muscular fatigue or near muscular failure

• Type = The most common forms of resistance training include weight lifting, pushups, pull-ups, crunches, resistance bands.

• Time (or volume) = Beginners perform one – three sets of eight – fifteen repetitions per exercise.

• Progression = Increase weight by approximately 5% when you are able to reach your repetition target on two consecutive training sessions.

• Exercise Order = It is most desirable to work from largest muscle group to smallest muscle group.

• For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches

• Breathing = Always exhale on the positive (concentric) portion of the movement. In other words, exhale when you exert force. NEVER hold your breath when strength training.

• Tempo = Move the weight in a slow and controlled manner. Many popular methods recommend two seconds for the positive phase, followed by four seconds for the negative phase of the lift.

• In my opinion, it isn’t necessary to count your tempo. Just embrace the concept of slow and controlled movement.

• Overload = You must challenge you body to work at increasingly higher levels to bring about ongoing improvement

• Regularity = you must work out consistently to benefit from strength training. At least two non-consecutive sessions per week are required on a consistent basis.

As with cardio training, it is necessary to begin all strength-training sessions with a brief, five minute warm up period. At the conclusion of your strength routine, you should conclude with a short cool down, followed by static (non-bouncing) stretching of the major muscle groups.

Tips for finding time

1. Wake up an extra 30 – 60 minutes early to exercise before your workday starts.

2. Take a brisk walk on your lunch break.

3. Begin your workout immediately upon arriving home from work.

4. Incorporate exercise into family time. Take everyone out for a 30-minute walk after dinner, or go to the park for a game of basketball or soccer.

5. Split your exercise into two separate sessions, fifteen minutes in the morning and fifteen minutes in the evening.

6. Schedule your exercise just like you would any other appointment. Put it in your Palm Pilot, Day Planner, or Outlook Calendar.

Developing a realistic plan of action before adding exercise to your schedule is necessary to ensure your long-term success. Making any change to your lifestyle requires commitment to change. Identifying potential roadblocks to your success will help you to make more realistic plans. The number one reason that people site for failing to exercise is “lack of time”.

Therefore, you should examine your daily work and activity schedule thoroughly to determine where you can fit exercise in to the mix. For more detailed information about developing an effective training routine it may be helpful to consult with a professional personal trainer. There are also a number of qualified personal trainers that offer online coaching for those who don’t have the time to work with a trainer in person.

As mentioned earlier, regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any physical exercise or nutrition program.

References:

YMCA of the USA. YMCA Personal Trainer Instructor Manual. Champaign: Human Kinetics Publishers, Inc, 2000. (YMCA of the USA)

Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness. Sherman Oaks: Aerobics and Fitness Association of America, 2003. (Yoke et al.)

"Fitness Fundamentals." Guidelines to Personal Exercise Programs. President's Council on Physical Fitness and Sports. Sept 2005 . (Fitness Fundamentals)

YMCA of the USA. Principles of Health and Fitness. 3rd ed. Champaign: Human Kinetics Publishers, Inc., 1999. (YMCA of the USA)

“Why Should I be Physically Active”. American Heart Association., 2004 http://www.americanheart.org/presenter.jhtml?identifier=3009620 (Why Should I be Physically Active)

American Council on Exercise. Personal Trainer Manual 2nd ed. San Diego: ACE Publications, 1996



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by: Douglas Galligan

Douglas Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his Fitness and
Personal Training site at:
www.Louisvillepersonaltraining.com
E-Mail: d.galligan@Insightbb.com


Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/psychosocial-factors-that-promote-successful-aging.html http://www.articletrader.com/health/psychosocial-factors-that-promote-successful-aging.html Thu, 02 Mar 2006 00:00:00 -0600
Warnick (1995) believes that adjusting to the changes that accompany late adulthood and old age requires that an individual is able to be flexible and develop new coping skills to adapt to the changes that are common to this time in their lives. Aging research has demonstrated a positive correlation between someone’s religious beliefs, social relationships, perceived health, self-efficacy, socioeconomic status, and coping skills among others to their ability to age more successfully. The term successful aging has been defined by three main components: “low probability of disease and disease related disability, high cognitive and physical functional capacity, and active engagement with life” (Rowe & Kahn, 1997).

Baltes and Baltes (1990) suggested that the term successful aging appears paradoxical, as aging traditionally brings to mind images of loss, decline, and ultimate death, whereas success is represented by achievement. However, the application of the term, successful aging, they argue forces a reexamination of the nature of old age as it presently exists. “An inclusive definition of successful aging requires a value based, systemic, and ecological perspective, considering both subjective and objective indicators within a cultural context” (Baltes & Baltes, 1990).

With medical advancements and improvements in living conditions people can now expect to live longer lives than ever before. But, the prospect of merely living longer presents many problems. This fact has led researchers to investigate the psychological aspects of aging, with a goal of making the additional years more worth living. There is a great deal of information that leads us to be hopeful about the prospective quality of life in late adulthood and old age.

Religious beliefs, spirituality, and church participation have been the focus of numerous studies involving older adults. Various studies have associated religiousness with well-being, life satisfaction or happiness (VanNess & Larson, 2002). Although it will be necessary for future research to more clearly specify which dimensions of religious participation are beneficial to which outcomes (Levin & Chatters, 1998), it appears that certain aspects of religious participation enables elderly people to cope with and overcome emotional and physical problems more effectively, leading to a heightened sense of well being in late adulthood.

It is commonly known that suicide rates are higher among elderly people, and there is evidence that persons who engage in religious activity are more than four times less likely to commit suicide (Nisbet, Duberstein, Conwell, et al: 2000). The inverse association between religiousness and suicide rate in elderly individuals may be due to the fact that religious beliefs help elderly people cope with or prevent depression and hopelessness, which are established risk factors for suicide (Abramson, Alloy, Hogan, et al: 2000). The relationship between religiousness and successful aging is an extremely complex one. This makes it difficult to pinpoint which factors of participation in a religious organization lead to the increased sense of well-being, satisfaction, and happiness. It is possible that religiousness exerts its beneficial effects by creating positive emotions that stimulate the immune system. Or, it may provide access to social and psychological resources that buffer the impact of stress and aid ones ability to effectively cope (Ellison, 1995).

Membership in religious organizations also provides older individuals with a social network from which to draw emotional support and encouragement, while enhancing one`s ability to adapt to change and buffer stress (Levin, Markides, Ray, 1996). Research has shown that social networks, such as those commonly found in religious organizations are associated with positive health outcomes in older adults, including lower risk of mortality, cardiovascular disease, cancer, and functional decline (Seeman, 1996). The relationships that are fostered within the church or religious group serve for many as a replacement for the social groups that they engaged in at work before retirement. In addition, the attitudes that are learned from religiously committed peers may benefit ones health through encouragement of healthy behaviors and lifestyle lowering the risk of disease (Levin & Chatters, 1998).

One of the common threads that has been found to correlate with successful aging is the individual’s socioeconomic status, particularly education and income levels (Meeks & Murrell, 2001). The relationship between education level and subjective well-being has been demonstrated consistently. Meeks and Murrell (2001) found that education did have direct effects on negative affect, trait health and life satisfaction. Their research concluded that higher educational attainment is associated with lower levels of negative affect, which is related to better health and increased life satisfaction (Meeks & Murrell, 2001). This may be due to the fact that “individuals with higher education levels benefit from the opportunities and resources related to educational attainment that produce accumulated success experiences and contribute to superior functioning in later life” (Meeks & Murrell, 2001). It is also possible that more educated people develop superior methods for problem solving and coping with change. Higher education levels have been shown to provide individuals with better occupational opportunities and social status through adulthood and greater financial stability during the transition to retirement. This establishes education level as ones foundation for successful aging (Meeks & Murrell, 2001).

Material wealth and income have been shown to have a direct relationship to subjective well-being (Andrews, 1986). For many, the sense of well-being is especially effected by their feelings of income adequacy as they move into retirement. Many individuals face retirement with great anxiety due to the lack of sufficient savings to replace their income. The reality of living on a small fixed income limits the lifestyle and ability to adapt to the changes of late adult medical needs for many elderly people. People with greater resources at retirement have access to greater variety of opportunities and activities (Jurgmeen, & Moen, 2002). In addition, the access to surplus income allows for more recreation and less stress from financial concerns. This notion that wealth and well-being are related is also supported by a microeconomics theory that states that an increase in the income level of a society would lead, other things being constant, to greater well being (Easterlin & Christine, 1999).

However, it is important to keep in mind that increases in individual income levels are relative to the changes in one’s reference group (Lian & Fairchild, 1979). Increases in income are considered to be relative. In other words, if an individual’s gains in economic status outpace the gains of the reference group then the individual will likely experience a greater sense of satisfaction. On the other hand, if their gains are equal to the average in their reference group, there will likely be no change. If the increases are less than the reference group than the result will be less satisfaction. Therefore, it may be important for many older adults transitioning to retirement to have adequate savings or other income in order to maintain or exceed their previous financial status.

The relationship between education and income to successful aging is a complex one that involves numerous external variables. But it seems that there is conclusive evidence that both education and income levels help to prepare an individual for the changes that they will face in old age and “influence on their ability to view aging as an opportunity for continued growth as opposed to an experience of social loss” (Steveink, Westerhof, Bode, et al, 2001).

One of the most important aspects of how well individuals age is related to their ability to develop and maintain strong relationships and social support systems (Rowe & Kahn, 1998). It is also important to mention that solitude, or a lack of social interaction, is considered a major health risk factor (Unger, McAvay, Bruce, et al, 1999). Recent studies suggest that the effects of social ties on the risk of physical decline in elderly are greater in men than women. These studies also report that there is a strong relationship between social support or social networks to the probability to cardiovascular and all cause mortality for men (Berkman, Seeman, Albert, et al,1993).

This gender difference could be explained by the fact that women devote a greater portion of their lives caretaking and developing friendships, so they are more accustomed to building and utilizing social networks. While men, in contrast, have devoted a greater portion of their lives to their careers, therefore, they have not developed the social networks or skills to utilize these networks that most women have (Unger, McAvay, Bruce, et al, 1999). In addition, social ties appear to be most important among elderly individuals with less physical ability (Unger, McAvay, Bruce, et al, 1999). It seems that people with physical disabilities have a greater need to develop friendships and support networks to assist them in coping with the limitations caused by their conditions. Friends and family provide them with a means to continue participating in social activities and complete the tasks of everyday living that they may be unable to accomplish on their own. This provides support for the belief that establishing strong social networks may increase not only quality of life, but quantity as well.

Social relationships and social support systems serve as protective factors in many ways (Bovbjerg & McCann, et al, 1995), (Krause & Borawski-Clarke, 1994). They benefit individuals by enhancing self esteem, providing encouragement, and promoting healthy behaviors. It is also possible that social networks may provide more tangible assistance such as food, clothing, and transportation. This type of assistance enables an elderly person to remain socially active even though they may not have the means to do so on their own. It is also important to distinguish the difference between receiving support and assistance from friends or relatives as opposed to agency assistance.

Possibly the most important source of social support comes from the family, which provides self-system mechanisms which increase an individual’s subjective impression of life satisfaction. In addition families provide a system of support and interaction that may not be available from outside sources for some elderly people. All of these types of networks may prevent the degree of social isolation in old age, that is associated with depression and other psychological problems (Krause, 1991).

With all of the physical and psychological changes that people face in late adulthood i.e., decreases in vision, hearing, memory, etc., the ability to adapt to life circumstances that force aging individuals to move from one living style to another is an integral part of successful aging (Warnick, 1995). Simply maintaining the ability to perform the everyday tasks of living is not necessarily considered successful aging. Successful aging requires the maintenance of competence involving cognitive, personality, material, and social resources (Baltes & Lang, 1993). Adapting to these changes requires the use of flexible strategies to optimize personal functioning (Baltes & Baltes, 1990).

The strategies that one may employ to cope with the changes that accompany the aging process may be limited not only by the individuals ability to utilize a new strategy, such as learning sign language or walking with a cane, but also by their perception of their ability to do so. Many elderly people will avoid using new tools to adapt to change if they believe that they are unprepared to make such an adjustment (Slagen-DeKort, 2001). Perceived self efficacy is defined as “peoples judgment of their capabilities to organize and execute the courses of action required to attain designated types of performance” ( Bandura, 1986). People who believe in their ability will set higher goals for themselves and expect that they will be able to achieve these goals. Self efficacy has been found to influence the adaptive strategies used by older adults (Slangen-DeKort, 1999).

There are two dispositions besides perception of self efficacy that influence individuals ability to cope, these are flexibility and tenacity (Slangen-DeKort, 1999). Tenacity is defined by an individuals persistence with which they are able to remain focused upon their goals in the face of obstacles. Flexibility refers to ones ability to readjust goals based on new information. The research of Slangen-DeKort et al (1999) concludes that self referent beliefs regarding personal competence influence adaptive behavior and the choice of adaptive strategies. “The direct effect, which is strongest, implies that even if a person appraises a certain adaptation as the most optimal one, this adaptation may not be adopted when this person perceives that the required efforts exceed his or her personal competence. In this case, a less optimal alternative strategy will be embraced.” (Maddox & Douglas, 1973).

Given the enormous number of variables that are involved in determining how well an individual will age, it is impossible to point to one factor as being the most important. But, it is safe to say that ones ability to successfully age is determined to a great extent by their attitudes toward aging and growing old. These positive and negative attitudes will be the result of how effectively an individual is able to adapt to the physical, psychological, and social changes that will take place throughout adulthood. If someone is able to accept the changes of life and look forward to the challenges that they present with hope and desire to change, then they will be better prepared to face old age. In addition, the relationships and beliefs that are developed across the life span will be relied upon in old age as a resource for support and assistance in coping. Upon examining research on successful aging, it seems that many of the concepts that are applied to earlier developmental stages are equally important in old age.

For example, change, adaptation, personal growth, and cognitive function are aspects of development that may be as important in old age as they are in childhood development. In conclusion, it seems that the present and future of aging research may be used to develop medical and psychological interventions that will provide a more positive aging experience and well-being in old age.

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by: Douglas Galligan

Douglas Galligan is a Personal Trainer and Health Club Manager with over 20 years of experience in the fitness industry. You can visit his Fitness and
Personal Training site at:
www.Louisvillepersonaltraining.com
E-Mail: d.galligan@Insightbb.com


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