From Head to Toe

By Text by Kristina Dell

I. CLEAR YOUR MIND

HOW TO DO IT Yoga, Tai Chi, Pilates. Yoga is an ancient Indian discipline that links stretching exercises, breathing and meditation through the repetition of a series of poses, or asanas. Tai Chi is a slow-motion Chinese martial art designed to increase the chi, or life energy. Pilates is a muscle- lengthening program developed in Germany in the 1920s

BENEFITS Reduces muscular tension and relaxes the body, protecting against injuries and enhancing circulation. Regular practice can boost the immune system and may reduce the symptoms of many chronic diseases, including arthritis, diabetes and thyroid disorders

INTENSITY The more you practice, the more you can handle

FREQUENCY At least three times a week to relieve tension

NEW TRENDS Yoga vacations, retreats and cruises are popular, and yoga clothing lines are big sellers for such athletic labels as Nike and Adidas. Pilates classes continue to fill up at health clubs, and folks can even compete to be top yogi in national and international contests

II. EXERCISE YOUR HEART

HOW TO DO IT Swim, power walk, cycle, jog, kickbox, do aerobics or anything else that significantly increases your heart rate

BENEFITS Trains the heart, lungs and circulatory system to process oxygen and transport it to muscles more efficiently. Aerobic exercise also burns calories and body fat, increases metabolism and lung capacity, reduces blood pressure and the risk of heart disease, helps prevent diabetes, strengthens the immune system and lowers stress levels

INTENSITY The American College of Sports Medicine recommends exercising at 60% to 90% of your maximum heart rate. (To calculate your maximum heart rate, subtract your age from 220.) During exercise, you can monitor your heart rate manually by counting your pulses per minute. If your goal is weight loss, exercise at low or moderate intensity for longer periods, which burns more fat

FREQUENCY Three to five times per week for 20 to 60 minutes

NEW TRENDS Individualized VO2 testing (oxygen volume uptake) and heart-rate monitoring to identify your maximum workout zone; elliptical machines and dance-based classes are also catching on

III. BUILD UP YOUR MUSCLES

HOW TO DO IT Weight lift, do calisthenics or any sport that makes you flex muscles repetitively

BENEFITS Makes the body burn more calories, even while at rest. Bones become denser and less prone to osteoporosis and injury. Joints are better protected from wear and tear. Strength training reduces arthritic pain, delays muscle loss, builds muscle mass, reduces body fat, increases metabolism and improves glucose tolerance and insulin sensitivity, thus reducing the risk of diabetes

INTENSITY In weight training, start with a weight that allows you to do 8 repetitions. Once you can complete 12 reps, increase the weight 5% and try to do 8 reps. For each exercise, 8 to 12 repetitions using 70% to 80% of your maximum resistance (the heaviest weight you can properly lift one time) is recommended

FREQUENCY Once a week for strength maintenance; two to three times a week to increase strength and power

NEW TRENDS Trainers analyze your body structure and gait to develop a strength regimen

IV. AND TAKE A BREAK

BENEFITS Strength training and other strenuous exercises tear down muscle fiber. During periods of rest, muscles repair and rebuild themselves, getting thicker and stronger. Exercise enables the heart to pump with greater ease during times of rest

FREQUENCY Avoid weight training the same muscle group two days in a row; the muscles won't have enough time to recover

RECOVERY The fitter you become, the shorter your recovery time will be. If you feel pain the day after your workout, your body needs a rest. If you're not too sore, continue with your program. If you don't feel any discomfort at all, increase the intensity of your training

SIGNS OF OVERTRAINING A resting or ambient heart rate of 5 to 10 beats higher than normal; poor sleep; loss of appetite; irritability; and chronic colds

COUNTING CALORIES

Exercise burns calories, offsetting the calories you take in and helping you lose weight. Heavier people need more energy to move, using more calories per activity

[This article contains a table. Please see hardcopy of magazine or PDF.]

ACTIVITY CALORIES BURNED/MIN. 120 lb. (54-kg) person CALORIES BURNED/MIN. 180-lb. (82-kg) person CYCLING (10 m.p.h.) 5.5 8.2 DANCING (aerobic) 7.4 11.1 HIKING 4.5 6.7 JOGGING 9.3 13.9 RUNNING 11.4 17 SITTING 1.2 1.7 SWIMMING 7.8 11.6 TENNIS 6 8.9 WALKING (brisk) 6.5 9.7 WEIGHT TRAINING 6.6 9.8

Sources: Donna Rubin, yoga instructor, BikramYoga NYC Studios; Paula Tett, corporate education manager, Sports Club/LA; The Everything Total Fitness Book, by Ellen Karpay; Getting in Shape, by Carol Dannhauser and Sandra Warren