FITNESS CLUB

I have been bombarded with questions about Tanny's (Health's weight-management challenger) prescription based on her remarkable progress over the past few weeks. The prescription was developed using guidelines established in the initial stage of the programme, followed by the improvement stage and the maintenance stage. Based on feedback on her progress, Tanny is still in the improvement stage.

The initial stage

The initial stage of the prescription included light muscular endurance exercises and low-level aerobic activities at 40 to 60 per cent of her maximum heart rate or the equivalent oxygen uptake. These exercises were quite risk free with negligible chance of muscle soreness, discomfort or exercise injury. Such incident-free experience encouraged adherence to the exercise programme and ongoing participation. If the prescription was too stressful, Tanny could have lost interest and quit.

The initial stage of the programme usually goes on for about four to six weeks but is more so dependent on individual differences the participant's rate of adaptation. For the best result, the duration of the initial exercise session should in the early stages last 12 to 15 minutes and progress to about 20 minutes of continuous activity. People who are just beginning an exercise programme are advised to start by exercising three times each week on non-consecutive days. These people should establish goals that are practical and realistic. This should be complemented with a reward system to build motivation.

The improvement stage

Plummer - Lose the weight and keep it off!

This stage differed from the initial stage because Tanny progressed rapidly. This stage should last four to five months. Within this time, the intensity of the exercise programme increased progressively so that she was maintaining the activity at a higher heart rate and oxygen consumption or maintaining the activities at a higher level of her target heart-rate zone.

The duration was increased consistently every two weeks (this could be done over three weeks as well based on her progress) until she was able to exercise for 20 to 30 minutes continuously. Her rate of improvements then determined how often and how much increment was added.

People in poorer physical shape will need more time to improve and move from one stage to the next. The age of the individual will also impact the rate of adaptation and thus how fast he or she progresses from one level to the next. Generally, adaptation takes a longer time in older individuals.

The maintenance stage

The maintenance stage of the exercise programme usually begins after the first six months of the programme. At this stage, all the goals may have been accomplished. Additional improvements could be minimal. However, a continuation of the prescription enables the individual to maintain her level of fitness and weight control. At this time, the goals of prescription should be reviewed and new goals established. To continue enjoying the new status, a new prescription needs to be designed to maintain a similar energy cost which is compatible with her satisfaction, needs and interests over the long term. Most important, the prescription should reflect those activities and exercises that Tanny enjoys most.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.