Summary Answer to the FAQ on Activity for Physical Fitness

This answer is brought to you by many of the Australian nutrition professionals who regularly contribute to a nutrition email discussion group.

This summary FAQ is applicable to the recreational athlete or competition (but not elite) sportsperson, or to someone interested in fitness as an end in itself. Other FAQs in this series address activity for general health, and activity for weight control.

There are many different ways of being 'fit'. For example, someone who is fit for long distance running isn't necessarily fit for rowing, playing squash or swimming. This FAQ addresses training that will promote 'general' or 'all-round' fitness, rather than fitness for a specific activity.

For all-round fitness, a training program that involves 20-60 minutes of training five or six days per week, with one or two days of rest and recovery, is suitable.

There are many components of fitness; for all-round fitness three types of activity are of the greatest importance:

1. AEROBIC ACTIVITY

Aerobic exercise includes fast walking, jogging, cycling, swimming, rowing, machine-based stair climbing (among many other activities). To improve aerobic fitness it is appropriate to exercise vigorously (eg moderately fast jogging or swimming, fast cycling) for 20-30 minutes continuously, three to five times per week. Alternatively, you might prefer to engage in lower-paced activity (eg, fast walking, slow swimming, moderate cycling) for
40-60 minutes, three to five times per week. Also, a variety of activities is better than just using the same type of activity each time. But remember to start slowly, and gradually increase both the duration and intensity of your aerobic exercise as your fitness level improves.

2. STRENGTH EXERCISES

Strength and muscular endurance can be improved through weight training, or by using your body weight as the source of resistance (exercises such as pushups, situps, dips, squats and crunches are appropriate). As with aerobic training, a combination of different resistant training exercises is better than relying on just the one type.

Initially, a program of 6-8 different strength-training exercises--targeting the major muscle groups of the body--is appropriate. There is some evidence that repeating each exercise two or three times ('2-3 sets') may be better than doing it just once. A suitable load is one that can be lifted between 10 and 15 times ('10-15 repetitions') within each set.

It is appropriate to include two or three bouts of resistance training in your weekly program. Always allow one or more days for recovery between resistance training sessions (but it is appropriate to do aerobic training on the day of recovery from strength training). This recovery period is necessary because the actual strengthening process occurs during the recovery phase.

3. FLEXIBILITY TRAINING

Stretching for flexibility is best done after you have completed your
endurance or resistance training, because the muscles are warm; as a result they will be able to be fully stretched. Long, slow stretches are recommended (hold for 20-30 seconds), with each stretch being taken to the point where a slight discomfort is experienced. Each stretch should be followed by a short rest, and then repeated several times. All the major muscle/tendon groups (legs, abdomen, arms, shoulders, wrists and so on) should be stretched. Stretching should be conducted several times per week, preferably after conducting aerobic or strength training.

In addition, you might consider including in your training program
non-strenuous activities that improve--or help maintain--balance (eg, tai chi, yoga).

DANGERS

Although aerobic, strength and flexibility exercises (of appropriate
intensities) are suitable for everyone from about age 4 to 104, it is
advisable to realise that the intensity of your training should be tailored to suit your age, recent level of physical activity, and your state of health.

Good technique during strength training is important to avoid muscle strains or back problems. Suitable techniques are described in the reference books listed in the full answer to this FAQ.

Also, don't engage in very vigorous exercise soon after eating, and NEVER mix vigorous activity with drinking alcohol.

Unless you are familiar with, and confident in your knowledge of safe and effective training methods, you might consider joining a fitness club, or your local gym. Most such facilities can provide you with a personalised fitness training program. Your local community health service may also offer strength-training or other suitable exercise classes.

Above all make exercise a part of your day, and use a variety of aerobic, strength and flexibility activities to achieve, and maintain, all-round fitness.

For a more complete discussion of activity for fitness see the detailed answer to this FAQ.

Back to Frequently Asked Questions Index

[Date Issued: January 2001]

Disclaimer: This material is provided on the basis that it constitutes advice of a general nature only. It is not intended to replace the advice of a physician or a dietitian.