The first in a special series of articles on physical fitness

by Michael James.

We've all heard the word and most of us have our own ideas of what fitness involves. Some look to acquire bulging biceps while others aim for the lean and mean effect. In this issue we look at a simple definition of physical fitness and examine it's most important component -Aerobic Conditioning.

Ask any group of people for their opinion on the meaning of the term "physical fitness" and you are likely to, get a wide variety of opinions. Some will opt for the strength and muscularity of movie star and former Mr. Universe, Arnold Schwarzenegger and his female counterpart Ms. Universe Cory Everson. Others will point to the speed, strength and agility of Aussie Rules stars like Dermott Brereton or Rugby League's Andrew Edinghausen. Then there are those who will choose the lung bursting endurance capacities of our marathon stars, Steve Moneghetti and Lisa Ondieki, as true role models of physical fitness.

Clearly these individuals exemplify the wide range of body types and fitness levels required for different activities. These people have been able to specialise in certain components of physical fitness which best suit their chosen career or sport. To recognise the specificity of training required let's compare Arnold Schwarzenegger to Steve Moneghetti. It would be hard to imagine Steve in the final posedoyvn for the Mr. Universe title and similarly it would be highly unlikely for Arnold to cross the line as winner of the Berlin Marathon.

What does the average person with no aspiration for movie stardom nor Olympic gold look for in a physical fitness program?

Physical Fitness

Physical fitness has 5 major components:

1. Aerobic Conditioning
2. Flexibility -range of motion of a muscle and joints
3. Body Composition percentage body fat
4. Strength
5. Muscular Endurance

Notice here that no mention is made of factors like speed, co-ordination, reflexes and a myriad of other terms. These factors may be essential for the effective execution of a sporting skill but are considered inherent or learned motor skills which function independently of the 5 fitness components. Indeed a person may have terrific reflexes and co-ordination, yet an appalling fitness level.

Sports-people will train differently for each of these fitness elements depending on the nature of their sport. Schwarzenegger and Everson will place a greater emphasis on training for body composition, strength and muscular endurance via weight training, whereas Moneghetti and Ondieki will spend the majority of time looking to improve their aerobic capacity via running.

The average person should look to attain good levels in all these aspects of fitness, but by far the most important for our day to day life is aerobic conditioning.

What is Aerobic Fitness?

Mention the word "aerobic" and most people conjure up images of leotards, sweat bands and bodies huffing and puffing in an exercise to music class. The term aerobic literally means "with air". Aerobic conditioning is the ability of the heart and lungs to transport oxygen to the working muscles during exercise. Put simply it means stamina, endurance or plain old staying power. The greater a person's aerobic conditioning, the longer he is able to perform a task like running a distance, riding a bike, swimming or playing tennis without suffering undue stress or strain.

A person's aerobic capacity can be measured or predicted accurately by a series of graduated exercise tests on a treadmill or bicycle ergometer. Depending on the technical sophistication of the testing apparatus, heart rate and respiratory responses to graduated increases in exercise intensity are recorded. We then obtain a measure known as "maximum oxygen uptake" (MVO 2). These tests are at present the single best indicators of one's aerobic capacity. The higher the MVO 2 the higher a person's level of aerobic conditioning. MVO 2 is measured in terms of a person's body weight -(millilitres per kg of body weight). Athletes who score the highest in these tests are usually cross country skiers, marathon runners, rowers, squash players, triathletes and anyone involved in exercise requiring high levels of endurance. Obviously, the average person will be unable to devote the time required to reach the level of fitness of elite sports-people. How then do we increase our aerobic fitness?

Aerobic Exercise Guidelines

To achieve a good level of aerobic fitness one should adopt the following guidelines as to the frequency, intensity and type of exercise:

Frequency

Research indicates that to achieve a training effect from exercise, the minimum requirement is 3 times per week. Any less than this and you are probably not achieving a training effect.

Intensity

The exercise should be hard enough to make you perspire and ensure your heart rate is elevated to between 60 -80 per cent of your maximum. It is a good idea to learn how to monitor your pulse. First, determine your maximum heart rate: -(220 beats per minute minus your age). For a forty year old 220 minus 40 equals 180 bpm. To achieve a training effect, this 40 year old should endeavour to raise his/her heart rate to within 60 - 80 percent of 180 beats per minute -ie. between 108 and 145 beats per minute.

During and after exercise, count your pulse for 10 seconds, then multiply by 6. If this 40 year old's heart rate is between 108 and 145 beats per minute, the exercise intensity is O.K. Alternatively, if it is above 145 bpm the exercise is probably too strenuous and needs to be decreased in intensity. If the heart rate is below 108, the person can probably afford to increase the pace. The talk test is a good indicator of exercise intensity. If you can't talk comfortably during exercise, you're probably pushing a little too hard.

Time

Each session should be of about 30 minutes duration. This includes time for a warm up prior to activity and a cool down after the activity. The warm up allows the body to prepare itself for exercise. Ideally this should consist of some light walking ,(stationary bike riding is good if available) to get the blood flowing in the legs, followed by some light stretching and calisthenics.

The cool down phase is also very important. Never come to a complete stop after exercise. Make sure you walk around and stretch the leg muscles to avoid blood pooling in the extremities which can lead to muscle aches and stiffness. Note how athletes even after an exhausting marathon run always do at least one lap for cool down purposes.

Type of Activity

Activities which illicit this training effect are those of an endurance nature which involve large muscle groups over an extended 20 minute period of time. These include brisk walking, jogging, running, swimming, aerobics, circuit training and bike riding. Remember though, walk before you jog and jog before you run to avoid shocking the ankles, knees and back. Sports like tennis and squash can also satisfy these guidelines. However, remember that you should achieve a basic level of fitness first before tackling them. The intensity of these sports and people's competitive nature can often lead to more problems than benefits for the beginning exerciser.

Precautions Prior to Exercise

If you are over 30 years of age and/or haven't exercised regularly for a long time, it is wise to speak to your doctor first before undergoing any exercise program. Once you have been given a medical clearance it may also be advantageous to confer with a qualified physical educator prior to commencing a program. The physical educator will be able to set some aims and objectives which may help motivate you to make the exercise a regular part of your lifestyle. Also, if you have any existing injuries or ailments ego arthritis, such a person will be able to suggest the best type of exercise.

So, all that is required to increase aerobic fitness is 3 sessions of exercise per week of 30 minutes duration, at approximately 60 to 80 per cent of your maximum heart rate. Aerobic fitness is the most important component of fitness for the average person. The heart and lungs are our engine room. They keep us going throughout the day. The heart in particular is our most important muscle. It needs to be exercised more regularly than our shoulder, biceps and pectorals. As the old saying goes -"No-one ever died of a small bicep". If you keep in good aerobic condition, you will exercise to your heart's content.

In the next issue, Mike James will examine another ,important aspect of physical fitness -flexibility.