NOLAN RYAN ON FINDING TIME FOR FITNESS

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Now that my career doesnt depend on physical conditioning, I find it challenging to find the time to exercise. My strategy is to write it into my calendar, and not book anything to interfere with those times.

Barrier Solutions No time Work it into your day: Get up a little earlier for a fun physical activity. Walk to work and at work. Use the stairs. Throw the ball with the dogs/play with pets. Walk during your lunch break. Write physical activity into your calendar, and dont book conflicting appointments. Ride a stationary bike while watching television or reading. Walk home. Can´t get motivated Fitness will never be a priority until you make a commitment to it. Some things that can help: Read books and/or magazines on fitness to inspire you. Identify people you look up to who are fit, and use them as role models. Set specific, short-term goals, and reward yourself when you achieve them. Do it for yourself. Associate with friends who believe in fitness for mutual support. Boredom Vary your activities so you dont tire of one. Enlist a friend or family member as an exercise partner. Use different jogging, walking, or biking paths for scenic variety. Choose activities you really enjoy, that are fun and offer a reward, such as hiking for a great view, or walking to a friends house. Make activities into social occasions, such as tennis tournaments among friends. Earn one or more Presidential Sports Awards. Don´t know where to start Start by making the most of the activities you do already: increase their frequency, duration, or intensity. Ask a friend someone who has the experience and is willing to help you. Go to health fairs, sports expositions, clinics; learn from the variety of offerings presented. If you´ve been inactive for a long time, start off slowly. Walk for 10 minutes, or just around the block. Match your activity to your fitness level. Don´t concern yourself with fancy equipment or health club memberships. Just ACTIVATE.

RUTH RYAN ON FINDING TIME FOR FITNESS

"When I had two babies and a toddler and no one to watch them, I just didnt seem to have the time to be out walking or running. I had to learn to adapt. I would go to the high school track, where I would let them play in the center while I jogged, so I could watch them while I worked out. Or I worked in `active time´ while doing chores around the house."

FITNESS GAME PLAN QUESTION ANSWER

Now that youre convinced that being more active is within reach, there are some things you should know before jumping into fitness:

1. USE CAUTION

Physical activity should not be hazardous to your health; consequently, its sometimes advisable to consult a physician first. Refer to the Preparticipation Checklist to see if you should.

Answer the following questions before beginning an exercise program:

Has a doctor ever said you have heart trouble? Yes No Do you suffer frequently from chest pains? Yes No Do you often feel faint or have spells of severe dizziness? Yes No Has a doctor ever said your blood pressure was too high? Yes No Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has been or could be aggravated by exercise? Yes No Are you over the age of 65 and not accustomed to exercise? Yes No Are you taking prescription medications, such as those for high blood pressure? Yes No Is there a good medical reason, not mentioned here, why you should not follow an activity program? Yes No

If you answer "yes" to any question, you should consult with your doctor before beginning an exercise program.

Source: British Columbia Dept. of Health

RUTH RYAN ON FITNESS GOALS

"I´ve always been concerned with being fit and feeling good, and I do sometimes feel pressure to try to keep up with Nolan physically. But my goals have always been different from his; I work out for myself only, and concentrate on achieving what I want to do."

2. DETERMINE YOUR CURRENT LEVEL OF FITNESS

Knowing where you stand will help you design a program that isnt so difficult that it causes injury or frustration, or so easy that it fails to meet your needs. Completing the Activity Assessment will give you a good sense of where you are now and how to begin.

PHYSICAL ACTIVITY ASSESSMENT Use the number (0-7) that best describes your general activity level for the previous month. I do not participate regularly in programmed recreation, sport or heavy physical activity. 0 Avoid walking or exertion, e.g., always use elevator, drive whenever possible instead of walking. 1 Walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration. I participate regularly in recreation or work requiring modest physical activity, such as golf, horseback riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, and yard work. 2 10-60 minutes per week. 3 More than one hour per week. I participate regularly in heavy physical exercise, such as running or jogging, swimming, cycling, rowing, skipping rope, running in place or engaging in vigorous aerobic activity type exercise, such as tennis, basketball or handball. 4 Run less than one mile per week or spend less than 30 minutes per week in comparable physical activity. 5 Run 1-5 miles per week or spend 30-60 minutes per week in comparable physical activity. 6 Run 5-10 miles per week or spend 1-3 hours per week in comparable physical activity. 7 Run more than 10 miles per week or spend 3 hours per week in comparable physical activity. Assessment If you rated 0-3, start your exercise program with about 10 minutes of continuous activity each session. If you rated 4 or above, try to exercise for 30 minutes or more each session.

NOLAN RYAN ON BUILDING A FITNESS PROGRAM

"Being successful at fitness requires the ability to adapt. You shouldnt outline a program and then etch it in stone; make modifications to enhance it. Thats always been my approach."

(from Nolan Ryans Pitchers Bible)

3. DEFINE YOUR GOALS

Decide what you want out of a fitness program and set goals. Doing so will keep you on track and help you motivate yourself to achieve the goals you set.

4. DESIGN A PROGRAM

Build a fitness program based on your needs and abilities (as defined by your fitness assessment), and on your desires (as defined by your personal goals). Take into consideration the time you have available and the activities you enjoy.

5. TRACK YOUR PROGRESS

Keeping track of your progress will not only keep you focused on your goal, but can help keep you motivated, as you witness how far youve come. Then you can reward yourself for a job well done!

FIT FOR LIFE

IT'S NEVER TOO LAT E (OR TOO EARLY ) TO STA RT...

Fitness has no age limits. The more we learn, the clearer it is: physical activity is vital to every stage of life.

FIT KIDS: IN A LEAGUE OF THEIR OWN

Though young children seem to have boundless energy that makes them the envy of many adults, children of the 1990s may be less fit than at any other time in history. One study showed that some 40 percent of U.S. children have at least one major risk factor for heart disease by the age of 12. Obesity and physical inactivity in children are linked to a host of health problems in later life.

Children benefit immensely from fitness activity, and there is evidence that habits formed early in life are likely to last throughout. Perhaps the best way to teach children the value of fitness is by example: kids who grow up in households with inactive adults are likely to be the same, and one of the biggest fitness motivators for any age is having physically active role models. Parents take note: by staying active you're not only keeping yourself fit and healthy, you're helping your kids live healthier, too.

EXTRA INNINGS: ACTIVITY AND AGING DO MIX

It's now clear that regular physical activity can help you live longer and improve your quality of life as you age. And it doesn't need to be strenuous to improve health; moderate-intensity physical activity performed over the course of the day can offer significant health benefits for people of all ages. Activities like walking may be the safest types of exercise for older or previously inactive people, because they put less stress on muscles and joints.

RUTH RYAN ON GETTING KIDS TO BE ACTIVE

"Though we never pushed our children into sports, we've been lucky to have three healthy kids who have always been interested in fitness. I'm sure the fact that Nolan and I try to stay active has influenced them somewhat."

NOLAN RYAN ON AGING

"The aging process is affecting me the way it does a lot of people, with aches and pains and stiffness. Though I found that I couldn't stop the process through physical activity, I did find that I could compensate for it by maintaining my level of fitness."

POST-40 FITNESS: FOUNTAIN OF YOUTH?? As our bodies age, we experience a number of physiological changes. These so-called effects of aging include: reduced aerobic capacity; weakened bones, through bone loss or osteoporosis, which can make one more prone to fractures; diminished muscular strength and endurance; decreased sense of balance; slowed reaction times; and increased body fat, typically a result of slower metabolism the bodys calorie-burning mechanism. The good news is that a wealth of data indicate that such effects may be more a factor of inactivity than of aging per se, and, in fact, may be attenuated by regular physical activity. So, while activity may not hold the miracles of the elusive fountain of youth, it can certainly go a long way toward increasing longevity and improving day-to-day function as you age.

ON DECK FOR ACTIVITY

Remember, fitness can be defined in many ways, depending on your goals, your current level of activity, and how much time you have available. A program that includes aerobics, resistance training and stretching will give you the greatest overall health benefits. But, if you cant do it all, dont sweat it! Remember the latest health advice: accumulating 30 minutes of moderate-intensity physical activity over the course of a day can add up to significant health benefits. The important thing is to do something, as opposed to nothing.

If you can do more, terrific! The formula above is the minimum. The following sections will help you select activities to build a well-rounded, efficient and safe routine. Before you jump into any fitness activity, though, check out The Basics for some crucial points that will help you get the gain without the pain.

THE BASICS: PRINCIPLES FOR PAIN-FREE FITNESS

Perhaps the two most important things to remember are: WARM UP FIRST, COOL DOWN LAST. These two crucial steps, with stretching as an integral element in both, will help you improve your health through fitness without suffering unnecessary pain or injury.

THE HEART OF THE MATTER

Aerobic activity should be the cornerstone of any fitness program, with other activities added to this core. The key function of aerobic exercise is to make the heart muscle stronger and more efficient, helping you achieve the first component of the fitness formula: cardiorespiratory endurance.

Exercise scientists have devised specific formulas for realizing the full potential of aerobic exercise, specifying how much, at what intensity, for how long, and at what heart rate activity should be performed. Though these criteria are important, many people may view them as asking too much, and they can overwhelm or frustrate the beginner.

TAKE THE FIRST STEP TOWARD FITNESS

Most of us need to take a simpler approach: do something. The first step is just being more active even if its only a little. Start by walking; it can always be worked into your day. Anyone can do it any time, in almost any place, without any special equipment. The opportunities are plentiful: go for a walk after dinner instead of watching television; walk to work; walk to the store rather than driving; or take the dog or the kids for a long walk. A moderately brisk pace is preferable, but build up to it gradually.

Of course, there are lots of other activities besides walking that will give you the benefits of an aerobic workout, and you should pursue as many as you can and want to. Choose the ones you enjoy most, and have a great time while you get in shape. Here are some other suggestions:

Jogging Swimming Rowing Walking Tennis Cycling Dancing

RUTH RYAN ON STARTING AN AEROBIC ACTIVITY

When I first started jogging, I was out of breath almost immediately, and my legs were weak. I knew I was out of shape and my cardiorespiratory ability was very low. But, within 6 or 8 weeks I could run a mile, and I felt so much better, I knew I had to keep it up.

The greatest long-term benefits of aerobic activity can be realized by sticking closely to the criteria below:

F = Frequency: three to five times per week

I = Intensity: strenuous enough to raise the heart rate to the target zone, or between 60% and 85% of your maximum heart rate (see below, Finding Your Target)

T = Time: 20 to 60 minutes per session

These are good goals to work toward, but remember, its better to do a little bit — even if it doesn´t meet these standards — than to do nothing at all.

• First determine your maximum heart rate (MHR) by subtracting your age from 220.
• Multiply your MHR by .65 (65%) to determine the minimum aerobic training rate. Next, multiply your MHR by .8 (80%) for your maximum aerobic training rate.
• The numbers in between are your target rate, expressed in beats per minute.

For example, a 42-year-old would subtract 42 from 220 to get 178; then multiply 178 by .65 to determine the lower threshold of the target zone, or 116. Then he/she would multiply 178 by .8 for the upper threshold, or 142. The target heart rate of a 42-year-old, then, is between 116 and 142 beats per minute.

To see if you´re on target during exercise:

• Count the number of pulse beats at wrist or neck for 15 seconds, then multiply by four to get your beats per minute.
• Compare to your target zone. If your heart beat is faster than the maximum, youre probably overdoing it. Slow down.

NOLAN RYAN ON AEROBICS

A lot of people were amazed to see me on an exercise bicycle immediately after a game, while my arm was being iced... I did it to cleanse my muscles of lactic acid and get an aerobic benefit that pitching cant give me, and to stay on course with my training.

WEIGHT TRAINING Not Just for Body Builders

RUTH RYAN ON WEIGHT TRAINING

"I´m not interested in building up bulky muscles, but weight training is an integral part of my routine. If you combine weight training with flexibility and aerobics, and your program is balanced enough, you dont have to be concerned about developing over exaggerated muscles."

If you think lifting weights is just for pumped-up hard-bodies who flex their pecs in public, think again. Building muscle benefits everyone man or woman, at any age. In fact, older people may have the most to gain from weight or resistance training, because strength is so crucial to functioning independently.

Weight training will give you the strength and endurance to perform daily tasks more efficiently and safely during work, errands and recreation. It can also: n improve your bodys muscle-to-fat ratio, helping you burn calories more efficiently and lose weight;

• help prevent injuries, especially to the arms, legs, and back;
• balance aerobic exercise; and
• promote a smooth, toned appearance.

If youre just beginning, talk with a professional who can help you test your strength and recommend the best exercises for your ability and objectives. Improper lifting or lifting too much at one time can cause injury. (See Strengthening Strategies for key considerations to keep in mind.)

NOLAN RYAN ON STRENGTH TRAINING

"I´m a firm believer that youre only as strong as your weakest link, so I´m careful not to do just upper-body and leg work, but also abdominal training. I don´t want to break down in any area." (from Miracle Man)

SAMPLE WEIGHT-TRAINING PROGRAM FOR BEGINNERS (adapted from Dr. James M. Rippes "Fit for Success")

Beginners should start under the guidance of a professional, and should attempt one set of each exercise using a weight appropriate to their abilities. Those at an intermediate or expert level should increase the number of sets to two and three, respectively.

WEIGHT TRAINING: NOT JUST FOR BODY BUILDERS

• First, get proper instruction on the best type, weight, and number of repetitions you should perform.
• Try to include at least one exercise for each of the major muscle groups.
• Work the larger muscle groups first (e.g., chest, back, quadriceps), then work the smaller groups.
• Alternate among upper-body, lower-body, and trunk (abdominal) exercises.
• Allow at least one day between weight-training sessions to enable muscle fibers to rejuvenate, but try to train at least twice a week.
• Don´t overdo it. If you cant perform 10 repetitions, then youre probably trying to lift too much weight. Start with a lesser amount and work up.

Exercise Muscles Used Repititions Bench Press Chest 10 Bent-Over Rows Back 10 Quadriceps Extension Quadriceps 10 Upright Row Shoulders 10 Hamstring Curls Hamstrings * Abdominal Crunches Abdominals 10 Biceps Curl Biceps 10 Toe Raises Calves 10 Triceps Extension Triceps 10 Wrist Curls Forearms 10

* Start with 70 percent of the maximum number you can perform in one minute (for example, if the most abdominal crunches you can do in one minute is 10, start by doing seven.)

STRENGTHENING STRATEGIES

• First, get proper instruction on the best type, weight, and number of repetitions you should perform.
• Try to include at least one exercise for each of the major muscle groups.
• Work the larger muscle groups first (e.g., chest, back, quadriceps), then work the smaller groups.
• Alternate among upper-body, lower-body, and trunk (abdominal) exercises.
• Allow at least one day between weight-training sessions to enable muscle fibers to rejuvenate, but try to train at least twice a week.
• Don´t overdo it. If you cant perform 10 repetitions, then you´re probably trying to lift too much weight. Start with a lesser amount and work up.

STRETCHING REACH FOR FLEXIBILITY

Stretching, though often overlooked, plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. Thats why its such an important part of warming up before physical activity and cooling down after.

Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively giving you a chance to momentarily shut off outside stressors, and focus, physically and mentally, on your activity.

Books and articles describing specific stretches abound. A good routine should work each of the major muscle groups, and neednt take long. Five to 10 minutes is all you need. Be sure to scan the Rules to Stretch By before you begin.

RULES TO STRETCH BY

• Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
• Stretches should always be gradual and gentle.
• Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
• Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
• Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
• Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

SPORTS INJURIES HOW TO STAY IN THE GAME

Nothing is more frustrating than finally getting involved in an activity you enjoy, only to hurt yourself and be forced into a prolonged rehabilitation period. Although some injuries may be unavoidable, proper conditioning and attention to the details of warm-ups, cool-downs, and stretching will help keep you off the disabled list.

AN OUNCE OF PREVENTION...

Preventing injuries requires both common sense and careful preparation. By following a few basic principles, you can help ensure that your activity wont put you out of commission.

• Warm Up: This is the number one tenet of injury prevention, consisting of three to five minutes of low-level activity followed by a few minutes of stretching. (See page 17.)
• Stay Flexible: Stretching during the warm-up and cooldown phases will help prevent muscle pulls and strains, as well as the general aches and pains that can occur after exercising.
• Build Gradually: Start out slowly and build up gradually in intensity and duration of activity. Weekend athletes are famous for trying to do too much, too soon. Dont fall into this trap.
• Be Prepared: Use the right equipment for your sport, whether its a good pair of running shoes, or knee pads for roller-blading. Be sure its in good condition and is appropriate for your skill level (e.g., skis for beginners vs. experts).
• Rehydrate: Water is the best sports drink and you should drink plenty of it before, during and after exercise especially in warm weather. Keep drinking it throughout the day.
• Avoid Extremes: Try not to exercise outdoors in extreme hot or cold weather, but, if you do, be sure to dress properly. Use caution against heat exhaustion or, at the other extreme, frostbite.
• Cool Down: Gradually decrease the intensity of your activity to restore a normal heart rate. Postexercise stretching should not be overlooked. (See page 17. )

RUTH RYAN ON USING CAUTION

"Listen to your body. The older you get, the more important these words are. Take the time you need to warm up and cool down, and dont rush into things. If I have less time than usual to exercise, I adjust my routine accordingly, so that Im not trying to do too much."

INJURY IDENTIFICATION

Being physically active shouldnt be painful, but occasionally, injuries do occur. The most common ones are often what sports physicians call overuse injuries usually a result of trying to do too much, too soon.

General muscle aches and pains are normal when you start a new activity or increase the intensity or duration of exercise, although proper stretching during the cool-down phase can help prevent much of the day-after muscle soreness. Pain in joints or ligaments, on the other hand, is typically cause for concern. (Refer to When to See a Doctor, page 27.)

The most common types of injuries are:

• Muscle pulls and strains: Tears in tendon and muscle fiber, due most frequently to improper stretching.
• Sprains: Tears in the ligaments that connect bones. These tears typically occur when joints are suddenly turned in an awkward manner with some force.
• Tendonitis: Inflammation of the tendons that can impair joint movement, usually caused by overuse or improper technique.
• Stress fractures: Cracks in the bones surface, indicating trauma just short of a break.
• Broken bones: Fractures to the skeletal structure, usually obvious due to severe pain, and always requiring medical attention.

SELF-TREATMENT GUIDELINES

Fortunately, many of the most common injuries can be treated at home, after youve assessed the severity of the injury and have determined that medical advice is not required. (Refer to When to See a Doctor, page 27.) For strains and sprains, the most commonly recommended guidelines are easily remembered by the acronym R - I - C - E, for Rest, Ice, Compression, Elevation:

• Rest the injured area immediately to cut down on blood circulation to that part of the body;
• Apply ice immediately, which shrinks blood vessels and reduces swelling;
• Compress the injured area with an elastic bandage or cloth to also help reduce swelling; and
• Elevate the damaged part to a level higher than the heart.

WHEN TO SEE A DOCTOR

Let common sense guide your decision about whether to seek medical attention, using the degree of pain and the circumstances of the injury as guidelines. Generally, see a doctor if:

• pain is extreme or persistent;
• you´ve suffered trauma to any joint, possibly affecting underlying connective tissue;
• an injury does not heal in a reasonable time;
• you develop an infection or fever; or
• you´re unsure about the severity of the injury.

HITTING A GRAND SLAM!

Now that you know just how easy being more physically active can be, the only thing left is to DO IT. Just think about all the great things being physically fit will do for you and your health and well-being, and ACTIVATE YOURSELF. Involve your spouse, your family, your friends anyone and everyone that you can. Start incorporating more active pursuits into your lifestyle, and before you know it, activity will be the most natural and enjoyable part of your day. Every single day you do something physically active even if its just walking home from work is one day closer to realizing the mental and physical benefits of fitness. And that can make you feel like you hit a grand slam in the World Series! Good Luck.

NOLAN RYAN ON STARTING

"The most important thing to remember is this: your age or physical condition doesnt matter. It´s not too late to start. Start by doing even the least little bit. You shouldnt expect to get fit in a week or 10 days. Its not a temporary thing; its got to be a part of your lifestyle, a life-long commitment. And it will be, if you just get started."

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