Page 148 - stephen covey The seven habits of highly effective people

THE SEVEN HABITS OF HIGHLY EFFECTIVE PEOPLE Brought to you by FlyHeart

The Physical Dimension

The physical dimension involves caring effectively for our physical body -- eating the right kinds of
foods, getting sufficient rest and relaxation, and exercising on a regular basis.
Exercise is one of those Quadrant II, high-leverage activities that most of us don't do consistently
because it isn't urgent. And because we don't do it, sooner or later we find ourselves in Quadrant I,
dealing with the health problems and crises that come as a natural result of our neglect.
Most of us think we don't have enough time to exercise. What a distorted paradigm! We don't have
time not to. We're talking about three to six hours a week -- or a minimum of thirty minutes a day,
every other day. That hardly seems an inordinate amount of time considering the tremendous benefits
in terms of the impact on the other 162-165 hours of the week.
And you don't need any special equipment to do it. If you want to go to a gym or a spa to use the
equipment or enjoy some skill sports such as tennis or racquetball, that's an added opportunity. But it
isn't necessary to sharpen the saw.
A good exercise program is one that you can do in your own home and one that will build your
body in three areas: endurance, flexibility, and strength.
Endurance comes from aerobic exercise, from cardiovascular efficiency -- the ability of your heart to
pump blood through your body.
Although the heart is a muscle, it cannot be exercised directly. It can only be exercised through the
large muscle groups, particularly the leg muscles. That's why exercises like rapid walking, running,
biking, swimming, cross-country skiing, and jogging are so beneficial.
You are considered minimally fit if you can increase your heart rate to at least 100 beats per minute
and keep it at that level for 30 minutes.
Ideally you should try to raise your heart rate to at least 60 percent of your maximum pulse rate, the
top speed your heart can beat and still pump blood through your body. Your maximum heart rate is
generally accepted to be 220 less your age. So, if you are 40, you should aim for an exercise heart rate
of 108 (220 - 40 = 180 x .6 = 108). The "training effect" is generally considered to be between 72 and 87
percent of your personal maximum rate.
Flexibility comes through stretching. Most experts recommend warming up before and cooling
down/stretching after aerobic exercise. Before, it helps loosen and warm the muscles to prepare for
more vigorous exercise. After, it helps to dissipate the lactic acid so that you don't feel sore and stiff.
Strength comes from muscle resistance exercises -- like simple calisthenics, push-ups, and sit-ups,
and from working with weights. How much emphasis you put on developing strength depends on
your situation. If you're involved in physical labor or athletic activities, increased strength will
improve your skill. If you have a basically sedentary job and success in your life-style does not require
a lot of strength, a little toning through calisthenics in addition to your aerobic and stretching exercises
might be sufficient.
I was in a gym one time with a friend of mine who has a Ph. D. in exercise physiology. He was
focusing on building strength. He asked me to "spot" him while he did some bench presses and told
me at a certain point he'd ask me to take the weight. "But don't take it until I tell you," he said firmly.
So I watched and waited and prepared to take the weight. The weight went up and down, up and
down. And I could see it begin to get harder. But he kept going. He would start to push it up and
I'd think, "There's no way he's going to make it." But he'd make it. Then he'd slowly bring it back
down and start back up again. Up and down, up and down.
Finally, as I looked at his face, straining with the effort, his blood vessels practically jumping out of
his skin, I thought, "This is going to fall and collapse his chest. Maybe I should take the weight.
Maybe he's lost control and he doesn't even know what he's doing." But he'd get it safely down. Then