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Part Five Other Aspects of Wellness
Gaining physical fi tness is a
building process. It involves three
key factors—frequency, intensity, and
duration.
• Frequency is how often you exercise.
• Intensity is how hard you exercise.
• Duration refers to how long an
exercise session lasts.
Begin your exercise program with
moderate frequency, low intensity,
and short duration. You might start by
exercising three times a week. Keep
your pulse at about 60 percent of your
maximum heart rate for 20 minutes.
As you notice improvements in your
state of fi tness, gradually increase the
frequency, intensity, and duration of
your exercise. Compete with yourself
to achieve new, higher-level goals.
Try increasing your frequency to fi ve
to seven days per week. Build your
intensity up to 70 or 80 percent of
your maximum heart rate. Extend the
duration of your workouts up to 60
minutes.
Being aware of your fi tness level
can protect you from injuries caused by
too much stress on your body. Exercise
should not be painful. You need to
learn to tune in to what your body
15-16 If any of these statements applies to you, see your doctor before starting an
exercise program.
Proceed with Caution If…
_____your doctor said you have a heart condition, such as a heart murmur.
_____your doctor said you have high blood pressure or cholesterol.
_____ you have a medical condition, such as type 1 diabetes, that might require special
attention in an exercise program.
_____ you have pain in your joints, arms, or legs that could be made worse by
physical exercise.
_____you weigh 25 or more pounds above healthy weight.
_____you often feel faint or have periods of dizziness.
_____you experience pain or shortage of breath after moderate physical activity.
If you have any chronic conditions or symptoms, seek the advice of a health-care
provider to determine the types and amounts of activity appropriate for you.
Personal Trainer
Personal trainers work one-on-one or with two or
three clients, either in a gym or in the clients’ homes.
They help clients assess their level of physical fitness.
Personal trainers also help clients set and reach fitness
goals. They demonstrate various exercises and help
clients improve their exercise techniques. Trainers may
also advise clients on lifestyle modifications outside of
the gym to improve their fitness.
Education: Although the education and training
required depends on the specific type of personal training,
employers increasingly require fitness workers to have
a bachelor’s degree. This degree is generally in a field
related to health and fitness, such as exercise science
or physical education. Some personal trainers often start
out by taking classes to become certified. Then they may
begin by working alongside an experienced trainer before
being allowed to train clients alone.
Job Outlook: Jobs for fitness workers are
expected to increase much faster than average for
all occupations. Aging baby boomers, one group that
wants to stay healthy and fit, will be the main driver of
employment growth for personal trainers. With fewer
physical education programs in schools and parents’
growing concern about childhood obesity, parents are
often hiring personal trainers for their children.