As we celebrate America’s 250th birthday, it is important to reflect on all the freedoms we have. Rules, policies, and laws to keep order are of course part of the system. One aspect of life that is almost unaffected by policies is our fitness choices. That’s right, it is time to discuss the politics, or rather the refreshing absence of politics, in our fitness freedoms. No matter your personal preferences and choices, there are nearly no restrictions on how you choose to be active.

We are in the age of information overload, particularly in the health and wellness industry. All of the diet recommendations, exercise methods and supplements are designed to promote their need and why they are the best or only way to find success in health. Watch one congressional session and you can see the parallels of this “my way or the highway” ideology and sales pitch. The great thing about fitness is that there is no wrong choice. Like rules and laws, however, there are better ways to implement those choices.

Cardio or aerobic workouts are commonly thought of when we hear the word, exercise. Walking, running, swimming, riding a bike, hiking, rowing......the choices are plentiful. Increasing heart rate to a training level and maintaining that for an extended period of time is the goal. Using large muscle groups in a rhythmic motion to increase heart rate and respiration rate to deliver oxygen to those muscles is a simple definition. Your aerobic exercise choices are numerous, but to get the most out of it, there are guidelines. Performing 150 to 300 minutes per week of moderate to vigorous aerobic activity is recommended to get the most benefit. Moderate and vigorous are definitely relative to each individual’s ability and fitness level. The generic method to make sure you are working at a beneficial heart rate is by keeping it between 60% and 80% of maximum heart rate........

220 - Age = Estimated Maximum Heart Rate

Estimated Maximum Heart Rate x .60 and .80 = Beneficial Aerobic Training Heart Rate Range

For many of us, this calculation is only a guide. Working at the lower end of the range is generally for those not as aerobically fit as others. No matter where your heart rate falls in the range, it is ideal to maintain it for at least 20 minutes continuously.

Strength workouts offer even more choices. A whole book can be written on the different methods to muscle strengthening. Assuming a simple routine, it is important to include exercises using large muscle groups and compound movements that work multiple muscle groups. The most important rule to follow with strength training is using an appropriate resistance or intensity. This is the rule that is broken the most. Assuming there are no injuries or other joint related limitations, the chosen resistance/weight should not be able to be performed more than 15-20 repetitions without taking a break. The resistance is too light if you can perform more than 15-20. On the flip side, depending on the goals of the routine, if 8-10 repetitions are not able to be performed, the resistance may be too heavy. Choosing an appropriate resistance is the only way to improve and maintain strength.

Your fitness freedom provides endless choices. As in society, there are rules that will help you keep order to your fitness goals. The rules also help you benefit the most from your choices. Exercise your fitness freedom and take advantage of your inalienable right to health benefits.