Chapter 14. Exercise Concepts, Products, and Services

Regular exercise can increase strength, endurance, flexibility, motor fitness, and cardiorespiratory efficiency. It can also lower blood pressure, improve blood cholesterol levels, help with weight control, help lower abnormal blood sugar levels, reduce stress, improve sleep, help prevent osteoporosis, and increase longevity. The risks of injury are greater for sedentary individuals and those who thrust themselves into activities that are either too strenuous or too prolonged.

Exercises can be classified as aerobic, anaerobic, isometric, isotonic, and isokinetic. The type and amount should be adapted to the age and fitness level of the individual. A minimum program to achieve cardiorespiratory fitness should be 20 to 30 minutes, 3 days a week, at 60% to 90% of one's maximum heart rate.

Exercise equipment should be selected by considering potential benefits, effects on body areas, costs, and personal suitability. Advertising claims should be regarded skeptically because many devices have little or no value.

Health clubs and fitness centers are popular because they provide equipment and the opportunity for social interaction and a structured program. Prospective members should carefully scrutinize advertisements and contracts from these centers. Fitness can be usually achieved at home with less equipment and less expense. It also is possible to maintain an exercise regimen while traveling. Children's centers have been established, although their value is questionable.

Weight loss can be achieved only through a combination of dietary changes, eating behavior changes, and regular aerobic exercise. Sports drinks and energy bars can be useful, but cool water and common carbohydrate foods can provide the same benefits at much lower cost.

The use of anabolic steroids by athletes is dangerous. Protein supplements and concoctions of vitamins, minerals, and/or low doses of amino acids convey no athletic benefits and are a waste of money for people who eat properly.