serious injury or health condition such as STROKE
or HEART ATTACK. Conditioning is also an important
component of the lifestyle changes necessary for
effective WEIGHT LOSS AND WEIGHT MANAGEMENT.
Building a Conditioning PlanIt is important to build a conditioning plan that
starts at the current fitness level and moves in
progressive increments toward the target fitness
level. There are numerous methods for assessing a
person’s existing fitness level. Health experts
advise a ROUTINE MEDICAL EXAMINATIONbefore begin-
ning a new physical conditioning effort when any
of the following circumstances apply
- physically inactive for longer than a year
- over age 50
- BODY MASS INDEX(BMI) over 32
- existing health conditions such as heart disease,
DIABETES, OSTEOARTHRITIS, OBESITY, lung disease,
or other chronic disorders - physical limitations or disabilities
The most effective conditioning results occur
with an approach that is structured and system-
atic, with planned activities intended specifically
for exercise such as walking, bicycling, light
weightlifting, and YOGA. Many people are able to
also integrate activities of conditioning into their
daily routines, such as walking to work or school
and taking the stairs instead of the elevator. Peo-
ple whose jobs are physically active often have the
strength and flexibility to accommodate the
demands of their job tasks though may lack an
overall state of physical fitness. A qualified fitness
instructor can conduct a baseline assessment of
the person’s fitness status and help develop a con-
ditioning plan that integrates work activities with
fitness activities. The appropriate clothing, equip-
ment, and technique for specific physical activities
help ensure maximum benefit from the activities
as well as minimize the risk for injury.
Maintaining a Conditioning PlanConditioning is successful when it becomes an ele-
ment of lifestyle and an aspect of daily routine
that incorporates a variety of daily activities that
not only improve strength, flexibility, and aerobic
capacity but also are activities a person enjoys.
These activities, in combination, maintain the fit-
ness of the entire body. RESISTANCE EXERCISEhelps
maintain BONE DENSITYand BONEstrength, which is
particularly important for women who are past
MENOPAUSE. Regular physical activity also benefits
emotional and psychological well-being. Many
people find the commitment to planned exercise
allows them time for themselves that provides a
calming break from the stresses and pressures of
work and family. Many activities also provide
opportunities for recreation and social interaction,
such as walking clubs, yoga groups, organized
bicycling rides, group hikes, volksmarch and other
volkssports, and structured classes at a gym or fit-
ness facility.CALISTHENICS FALLEN FROM FAVOR
Health and fitness experts no longer recommend
old-fashioned calisthenics—situps, pullups, and
pushups—once the staple of physical fitness pro-
grams because the resistance involved is that of
body weight, which allows no FLEXIBILITY for
either building up to a competence level or
increasing the challenge to the body after reach-
ing a level of competence with the exercises. As
well, these exercises as taught in the middle
decades of the 20th century place undue and
potentially harmful strain on the joints and the
lower back.When circumstances interrupt conditioning it is
important to get back on track as soon as possible,
approaching it as any other integral component of
lifestyle. It helps to maintain a modified condition-
ing effort when possible, such as alternative activi-
ties when traveling on business or recreation.
Fitness level begins to slip after a week without
any exercise at all, though is quickly recoverable
with return to the regular physical activities. It is
important to reenter the conditioning plan at the
current fitness level and work back to the target
fitness level.
See also ATHLETIC INJURIES; EXERCISE AND HEALTH;
PHYSICAL ACTIVITY RECOMMENDATIONS; TRAINING; WALK-
ING FOR FITNESS; WEEKEND WARRIOR.cross training The practice of alternating differ-
ent kinds of exercise to provide a well-rounded218 Fitness: Exercise and Health