Savoring success: a three-phase exercise model for weight control

American Fitness, March-April, 1994 by Timothy K. Smith

When a prudent eating plan is combined with a prudent exercise plan, permanent weight control can be achieved. Just as the nutritional management of a client must be individualized, realistic and progressive to be successful, so should the exercise program.

Designing a weight loss program differs from traditional cardiovascular training because a calorie is not just a calorie. For weight loss, one must consider the source of the calorie and structure workouts to utilize fat calories. Doing so will reduce body weight and, more importantly, percent body fat. In the process, the percentage of lean body weight--and thus metabolism--will increase making weight management easier.

The three-phase approach to exercising for weight loss provides a safe and educational training environment. A variety of training modes is advised, based on likes, needs, limitations and equipment availability. Wise manipulation of training frequency, duration and intensity will create a successful exercise program.

PHASE 1: PROGRAM INITIATION

The initiation phase should gradually and progressively introduce an individual to aerobic exercise. Objectives of this phase include education regarding aerobic training principles, recognition of normal versus abnormal exercise responses, proper equipment use and record keeping. This phase eases participants into a program if they have never exercised before or have not exercised recently. Starting slowly and progressively increasing intensity reduces the risk of injury and unnecessary musde soreness. Injury and muscle soreness are major deterrents for the continuation of an exercise regimen.

A pre-exercise screening helps Fitness instructors structure a prudent program. The process should assess aerobic capacity and orthopedic concerns as they relate to the participant's ability to partake in weight bearing activities as well as review the participant's exercise and medical history in order to set realistic, meaningful goals.

Intensity

Participants with low to fair pre-screening results in aerobic capacity should start at an exercise intensity of 40-50% of their predicted or measured heart rate. Beginning at this level allows for the adaptation to exercise in local muscle groups, thus avoiding undue soreness and fatigue. As supporting muscle groups adapt to exercise, they will better tolerate increased workloads. An increase of 5% every two workouts is not unrealistic, bringing the participant to a level of 60% in approximately two weeks.

However, individuals adapt to training at different rates. Tolerance to training inteno sity should be the key to making decisions regarding progression. Monitoring training heart rates, exercise tolerance/intolerance and rate of perceived exertion will help educate the participant. Keeping record of these components ensures a safe, systematic approach to progressive overload.

Duration

As with training intensity, duration should also follow a systematic progression. If exercise is tolerated well for two sessions at a level of 40% of maximum heart rate, increase the target level to 45%. Accompany each 5% increase in heart rate with an increase of five minutes duration. This progression should be continued until the participant can endure 30 minutes of exercise at 60% of their maximum heart rate.

Selecting an appropriate training mode (cycle, treadmill, tower, etc.) is important during this phase, particularly in cases where weight-supportive activities are warranted from an orthopedic perspective. While weight-supportive exercises help prevent unnecessary musculoskeletal trauma, certain types may restrict the participant's ability to perform lengthyworkouts. Often, this is due to local muscle fatigue caused in part by the smaller muscle group recruitment of certain activities. It may be necessary to utilize interval training concepts, manipulating both exercise duration and frequency to achieve fitness goals. Cross training helps offset local muscle fatigue as well as encourage participant interest.

Frequency

Training frequency is critical if the focus of a participant's exercise prescription centers around caloric expenditure to achieve weight loss. Caloric expenditure for each session is minimal when training at low aerobic capacity for short durations. Training five to six days a week will compensate for lower daily expenditures. Training more frequently also helps participants establish consistent exercise as a habit.

PHASE II: TRAINING

Once participants become acquainted with safe exercise habits, they can be introduced to the training phase. Weight loss becomes more aggressively promoted, and aerobic capacity improves. Although there are differences between training for weight loss versus aerobic power, both approaches enhance cardiovascular efficiency.

The American College of Sports Medicine (ACSM) recommends exercising at an intensity of 55 to 85% of aerobic capacity, for 20 to 60 minutes per session (continuous aerobic activity), three to five days a week. In addition to aerobic training, ACSM recommends resistance training two times per week (one set of eight to 12 repetitions for eight to 10 exercises). Phase II increases frequency, intensity and duration of exercise, with a focus on the participant's goal (either weight loss or maintenance).