An over abundance of fat imposes upon the individual physical limitations, discomfort and the penalty of unattractiveness. The extra weight acts as a mechanical burden to efficient physical performance, and there is considerable evidence that obese individuals are more subject to heart, blood vessel and kidney deterioration than people of normal weight.

 

Extract derived from the booklet prepared by the Special Committee of the Canadian Medical Association and the Canadian Association for Health, Physical and Recreation on co-operation with the Fitness and Amateur Sport Directorate, Department of National Health and Welfare.

 

Before starting an exercise program -- seek qualified medical advice on your needs and limitations.

The standards height-weight tables were derived from the measurements of a great number of people. The weights of people of similar heights were averaged and tabulated. You can use these tables of average weight as a guide to determine how much you vary in weight from the average man or woman of your age and height. However, what you actually weigh is not very important. What you really want to know is whether you are too fat. The height-weight tables cannot answer this question for you.

Your gross weight includes the non-fat part of your body such as, your bones, muscles, organs and fluids and that portion which is fat. The non-fat part will not change very much after you have fully grown, but the amount of fat you have at any one time can change a great deal. Since you cannot alter the weight of the fat-free part of your body the question is to decide how much fat you should have to look and feel your best, to provide the needed storage of energy and to insulate your body.

The amount of fat you have can be measured with special calipers designed for this purpose. The thickness of the pinch folds of path around the abdomen can tell whether you have too much fat. A quick and easy measurement that you can make yourself is to take a double  pinch fold of skin and fat between your thumb and fore-finger at your navel. If the thickness is over an inch, you are too fat.

A simple yet effective guide to what you did weigh in your early twenties. Changes in your weight today from your ‘best’ weight at that time, more than likely is an accumulation of fat. You should weigh what you did then, as nearly as possible.

The ‘exercise’ needs of the adult are somewhat different than those of youth. Adults show a progressive deterioration in the efficiency of the heart-lung-blood vessels (the cardio-vascular system). This is partly due to physical inactivity, for few occupations nowadays make any great demand on the cardio-vascular system. There is some evidence that the heart and blood vessels, which are largely composed of muscle tissue, require exercise as well as other muscles in the body.

A ‘good’ exercise, then, would be one which exercises the cardio-vascular system. Walking, jogging – a hike or a run – skating, skiing, bicycling, swimming are all exercises which do just that. If you have enjoyed playing tennis, or squash or have rowed in your younger days, these could be taken up again. All these activities use the larger muscle groups.

The calisthenics uses smaller muscle groups and exercises involving the abdominal muscles, such as ‘sit-ups’ or ‘leg lifts’ which are generally the most effective to decrease the girth of the waist.

A good ‘workout’ then would include exercises to warm-up and stretch the muscles. All the major joints should be carried through their full range of movement repeatedly for a period of time sufficiently long for perspiration to begin. Muscular endurance exercises (calisthenics) such as sit-ups, leg lifts, push-ups, back lifts, and side leg raises follow the warm-up and are selected so that all major muscle groups are called upon to perform work, using some part of the body as the resistance or load. The workout should terminate some form of walking, jogging, running, chair-stepping, or swimming. The period of time devoted to this last phase should be graded in intensity to suit the individual. The period of activity should gradually be increased in time and intensity. Some form of activity should be performed at least  times a week. A ‘workout’ every day is even better. Consistency and regularity are essential.

Greater enjoyment and benefit can be gained from activity which is performed anywhere – at any time. The basic forms of exercise that are beneficial to you are always available.

Physical activity contributes to good appearance and posture. Strength training exercises improve muscular tone. When abdominal muscles are tightened, you stand more erect. Physical activity helps to maintain desirable body weight by using up calories which otherwise might be stored as body fat.

Physical activity also improves the cardio-vascular system. Endurance training improves the efficiency of the heart and decreases the pulse rate.

Engaging in the sports and games is fun for anyone of any age. The pleasure and the enjoyment of physical effort contributes in an important measure, to ‘joie de vivre’, and zest for living.

Relief of mental and emotional tensions and the social pleasures associated with games, sports, or other forms of physical activity are well recognized for their effect on general well-being.

The ‘fit’ individual can live a more productive life. He can work for greater periods of time without undue fatigue. In addition, he is likely to respond more effectively to emergency situations which maybe encountered in everyday life.

The healthy human heart is not damaged by strenuous exercise. The heart, free from disease, can adequately perform the tasks demanded of it. Progressive endurance activities can improve heart function. The application of this principle makes the heart stronger, and usually lowers the heart rate.

Medically prescribed graduated exercises are being used by some patients recovering from heart attacks.