Page 24 - Harnett Life Fall 2021

Fall Exercise Goals

By Dr. Ryan N. Beck,
DC, QNCP

We have all heard people talking about making exercise a part ming, cycling, walking, and using an elliptical trainer while
of their New Year resolution. And then if that didn’t work higher impact activities include running and jumping rope.
out, they started the spring off by saying they would get their
summer body right. But here we are quickly approaching the High intensity interval training or HIIT is a very popular type
fall, and many have not yet begun a regular workout routine or of aerobic exercise that can be very effective and only takes a
reached the fitness goals they have set for themselves. If you short amount of time to achieve. Most HIIT workouts are de-
are a part of this group, that’s okay because fall is a great time signed to last for up to 20 seconds of intense output with only a
for exercising. The weather gets cooler making it the perfect 10 second rest/recovery period. There are lots of local classes
time to get outside and enjoy an evening walk or bike ride. And inside and/or outside with these types of workouts.
most gyms aren’t as crowded right now because it’s not Janu-
ary 1st or the start of bathing suit season. Resistance training can be any type of exercise that causes
the muscles to contract against an external resistance with the
There are two major types of exercise, aerobic and resistance expectation of increases in strength, tone, mass, and/or en-
and a consistent routine of a combination of both has many durance. Resistance training works by causing microscopic
benefits for the body and mind. damage or tears to the muscle cells, which in turn are quickly
repaired by the body to help the muscle regenerate and grow
Aerobic or “with oxygen” exercises provide cardiovascular stronger. The external resistance can be dumbbells, barbells,
conditioning. This type of exercise means breathing controls rubber exercise tubing, your own body weight, or any other ob-
the amount of oxygen that can make it to the muscles to help ject that causes the muscles to contract. Locally, there are many
them burn fuel and move. The American Heart Association different places you can do this type of training. A few options
recommends a minimum of 30 minutes of cardiovascular exer- would include fitness centers, gyms, and CrossFit locations.
cises 5-7 days per week. Low impact examples include swim- Another option I enjoy is to use bodyweight as the resistance

Page 24 Harnett Life ~ Fall 2021