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Health and Fitness



The physically fit person performs better, participates more fully in life, and lives longer. When exercise becomes habitual, the risk of heart disease is reduced. The psychological benefits of exercise include a decrease in stress or tension and improved outlook on life.

Still, exercise is not the only component to a totally healthy lifestyle. You need to monitor your blood pressure, cholesterol, body weight, muscular strength, nutritional habits, and other lifestyle habits to ensure a total fitness program.

Begin your exercise program now. Your work capacity will increase, you will feel less tired at the end of the day, and you will find a new spring in your step. Those who do not participate in a regular exercise program can never understand comments like, "I have twice as much energy as I had before."

What Is A Good Exercise Session? remember to warm up

Only when your lungs, muscles and heart are continually strengthened, can an exercise program maintain and improve the quality and capacity of the cardiovascular system and your work capacity in general.

The American College of Sports Medicine makes the following recommendations for developing and maintaining cardiorespiratory fitness in healthy adults:

  1. An activity that uses large muscle groups, maintained continuously, and is rhythmical and aerobic in nature.
  2. Duration of training should be 20 to 60 minutes of continuous aerobic activity.
  3. Exercise should be regular, three to five days a week.
  4. Intensity of training should raise the heart rate to 60 to 85 % of maximum heart rate reserve (target heart rate).
  5. In addition to aerobic exercise, you need to add strength training of moderate intensity twice a week to your program.

Determine Your Target Zone:

pick an exercise you enjoyTarget heart rate, the intensity needed to improve cardiovascular fitness, is dependent on age and not on state of fitness. During your training sessions, your heart rate should be between 60 and 85 % of your maximum heart rate, estimated as 220 minus your age.