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Staying Fit
The 30-Minute Workout: Myth vs. Reality
A good 30-minute workout is what Beatrice Rodriguez gets at FlashFit, where participants move through a variety of stations. Here, she “walks on air” with a BOSU apparatus to boost her heart rate. And, she does abdominal crunches on a ball, strengthening her body core while supporting her back. 
Building muscles, below, Rodriguez works her arms and legs with a combination of bicep curls and lunges. She tones her thighs by doing squats with a weighted bar.
You can, if you use your 30-minute time frame wisely, says Kelly Shak, physical therapist and certified strength and conditioning specialist with Lehigh Valley Hospital and Health Network. “An exercise program is good for you if it’s safe, meets your individual goals, and is enjoyable enough to perform regularly,” she says. “To prevent injuries, include time for warm-up and cool-down stretching. And while 30 minutes is adequate, you may need more time if you want to integrate aerobics, flexibility and strengthening in one session.” The “new” 30-minute workout is based on an old concept, circuit training. Circuit training moves you quickly through aerobic and muscle-strengthening stations. Done properly, it’s a good mix of the kinds of activities you should be doing every day, says Greg Salem, director of Healthy You programs at Lehigh Valley Hospital and Health Network. “The most important thing with any fitness program is to base it on your individual goals, needs and health condition,” he says. “Choose a program that works with you to improve your health and not worsen a chronic condition.” Whatever the length and style of your fitness routine, Salem and Shak offer these guidelines for getting started: Talk to your doctor if you have a medical condition. Then, consider seeking the advice of a trained professional (such as an exercise physiologist) to help you set up and monitor your program. He or she will make sure you’re doing the exercises safely and properly. To find the right exercise program, know your medical history and health status — mind, body and spirit. Think about your goals. Do you want to lose weight? Reduce stress? Improve your general well-being? Consider a variety of programs and find one that fits your lifestyle, budget and social needs. It should be something you enjoy doing. Make sure your workout has the three key elements — aerobic conditioning, strength training and flexibility. Try to exercise at least 30 minutes a day every day, more if you can. Plan it into your daily routine. Warm up and stretchbefore and after your aerobic and strength training. Measure the intensity of your workout.(For example, know what your target heart rate should be and how to take your pulse.) Build variety into your workoutso you’ll stay motivated and avoid injury. Ask yourself periodically if your workout is meeting your goals. Time Flies When You’re Having FunBeatrice Rodriguez of Allentown is in pretty good health, and she wants to stay that way as she nears age 50. A veteran of aerobics classes (too hard on the knees), walking programs (too many obstacles) and home gyms (too isolated), she’s finally found the right combination. It’s a circuit-training program called FlashFit, from Lehigh Valley Hospital and Health Network.Eight stations provide a blend of aerobic activity and strength training. The program lasts 30 minutes, plus 15 minutes of before-and-after stretching. FlashFit is customized for each individual, and the stations change with every new six-week session. Rodriguez alternates FlashFit with another longer class called PUMP. She’s motivated by being part of a group and likes being able to work her entire body at her own pace. Like many others in the Latino community, her family has a history of diabetes, high cholesterol and high blood pressure. Staying fit reduces her risk for heart disease and stroke, and also helps her cope with the stress of working as an HIV case manager. “I want to stay healthy and out of the statistics as I enter my senior years,” she says. “Sometimes I feel tired, but I tell myself I have to go, and I feel so much better. Then I wish the class went longer!” This page last updated 2/12/08 04:08 PM
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