What's The Best Exercise For You? - Brief Article

Ebony, Oct, 2000

Experts say walking, weightlifting are good workouts for women

EVERYONE knows there's a difference between men and women, and that difference often extends to how the sexes approach fitness and health.

Fitness experts say that because male and female bodies are different, the best exercises for men may not be the best exercises for women. And when it comes to overall health and fitness, women--particularly African-American women --simply view fitness differently. They need a different motivation to get moving.

"For [Black] women, usually they don't want to do anything that hurts; no pain," says Victoria Johnson, a fitness expert from Portland, Ore. "We're starting at a heavier weight usually; we're not conditioned to exercise, and exercise hasn't been a traditional part of our culture. So we need to start someplace that's enjoyable, easy and simple."

How much simpler can you get than walking? For getting the heart pumping and the calories burning, specialists say walking is a great way to stay fit. The key is to make sure you're setting a brisk and challenging pace. That's the No. 1 exercise for women, Johnson says, and probably the easiest way to get started on an exercise plan.

While running may get the blood moving faster, it can be dangerous if you're carrying too much weight or have joint problems. The pain or injury associated with running can turn you off exercise completely.

"A lot of times when women start running, they hurt so badly they never go back," says Johnson, whose Web site, www.victoriajohnson.com, outlines in-depth several ways to get in shape. "The main thing that we want to do is start somewhere, a place where we can see results, improve our energy, improve our health, and not destroy our bodies in the process."

Another good aerobic workout for women is swimming. Although you don't burn as many calories, a few good strokes in the pool are especially good for women who have joint problems and have a difficult time standing for long periods of time. It's good exercise for women who have diabetes, arthritis or those who are carrying a lot of weight.

But one key to staying in shape and looking and feeling young is weighlifting, according to fitness specialists. Research suggests that people who want to maintain maximum health and muscular fitness should add weight-training to their cardiovascular routine.

In fact, the popularity of women-only gyms only adds to the idea that weights are an acceptable form of exercise. Just ask Consuela Moore of Chicago. The 18-year-old competes as a sophomore on the track and field team at Penn State University. As a sprinter, Moore says that strength training is important.

That's why, in addition to a weight-training program at school, Moore lifts weights during the summer and during breaks at Women's Workout World in Chicago's Hyde Park neighborhood. Her training schedule consists of concentrating on her arms one day, then resting a day, then focusing on her legs. The bonus of working out at a women-only gym is equipment tailored to women's bodies and weight-lifting philosophy--less weight, more repetitions.

"It's nice," Moore, a psychology major, says of the women-only gym. "Some machines are built just for women."

Moving your body is the greatest and easiest path to greater health and fitness. And once you get started, you will begin to see and feel the results.

"The greatest benefit we're seeing from exercising is that it reduces stress. It definitely improves longevity, increases your energy, and improves your health. Exercise can prevent diabetes and cancer, which are two of our biggest problems," says Johnson. "Our bodies were born to move; they were not born to sit."

Workout Tips For Women

1. Always start with a thorough physical examination. Make sure your body is fit enough to handle the exercises you want to do. Consider consulting a personal trainer or aerobics professional to help get you started. He or she can introduce you to the weight room and safety features. A certified fitness professional can also show you the correct way to exercise to avoid injury.

2. Realize the importance of strength training by lifting weights. Weightlifting helps burn fat and shape the body. Women build muscle quickly, says fitness expert Victoria Johnson of Portland, Ore., so weight-training should include lighter weights and more repetitions.

3. Always stretch before and after any physical activity to increase your flexibility. Studies have shown that increased flexibility leads to increased strength. Flexibility improves your range of motion and can help stimulate the growth of muscles. Stretching can also decrease soreness.

4. Work on your endurance with aerobic activity at least three to four times a week. Anything that benefits your body's cardiovascular system is aerobic activity, such as walking, swimming or bicycling.

5. Start slowly. Experts say that if you do too much too soon, you could be at risk for permanent injury. Also, the slower you go, the more likely you are to continue to exercise.