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trial and error may be necessary in determining the amount of
time needed for exercising. At first, repetitions should be
in short series, after which the principle of overload dictates
a gradual set-up. Particularly at the beginning, those who have
not exercised much for years should consider cowardice the better
part of fitness valor.
Instead
of starting with 45-minute sessions that include a mile run,
a 3-minute session including a run of a block or two may be
adequate. Once it has been established that such minimal achievement
levels do not cause overstrain, the program’s general shape
should be maintained until the specific short-term goals have
been reached.
For
those on better condition, a faster start is more appropriate.
Again, the rule requiring regularity in all the basic phases
of the program should be observed.
Mealtimes
should be carefully considered in scheduling the daily exercise
round. Most authorities believe that engaging in vigorous exercise
within an hour before or after a meal may interfere with the
digestive processes. That suggests that the exercise time should
start at least an hour to an hour and one-half after eating.
Conversely, one should allow at least an hour between an exercise
session and the next meal.
Some
other factors are important. Exercises taken immediately before
bedtime may interfere with relaxation, and sleep, through stimulation
of the adrenalin flow. Late-evening exercises should, in fact,
be followed by an hour or so period of winding down. At other
times of the day, the winding down period may be somewhat shortened,
and may often be dispensed with altogether.
A
psychological element appears to enter into the choice of time
during the day. Many persons feel that by scheduling the fitness
session in the early morning, they can “get it over with” and
thus avoid having other responsibilities of the day interfere
with exercising. Others prefer the noon hour. Some like the
later afternoon, when the exercise round provides a break in
the day’s routine. The late afternoon session acts as a kind
of afterwork, before-dinner tonic for many persons.
An
orderly, systematic approach to exercising calls for establishing
a special time during the day for working on fitness. The principle
of repetitiveness and its corollary—overload—are also founded
on the idea of system and regularity.
Most
fitness authorities even suggest that system ought to govern
the order in which exercises are taken. One version of an exercise
circuit for ten different parts of the body is illustrated here.
Each person has options here: depending on personal fitness
goals, other exercises may be more appropriate for the same
circuit.
The
systematic approach should also govern decisions on the numbers
of repetitions for each exercise.
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