160 SECTION II. WHAT TO DO WITH THE INFORMATION lighter resistance, more repetti ons and sets (groups of repetitions) of each Program component, and less time between sets to keep the heart rate in the training range. Some health clubs feature"circuit training " utilizing a set of machines and stations offering different muscle resistance levels. Aerobic exercises are performed by participants in a series, following a timed schedule established by a prerecorded set of instructions broadcast in the circuit training room over the loudspeaker. The choice of sports and activities for regular exercise is therefore very broad. No one sport is"better"than any other sport for regular exercise The"best"sport or other physical activity is the one that gets the exerciser into a long-term regular schedule while hopefully achieving some level of enjoyment. The heart and muscles do not"know"what sport the exerciser is performing. If the activity increases heart rate and muscle oxygen uptake to a given level, the benefit will be the same, regardless of the sport. For example pace walking-fast walking with a strong arm swing(see Fig 6.1)i equivalent to running if each is done to the same level of aerobic intensity Pace walking with a strong arm swing at a rate of 11-12 minutes per mile is usually as demanding on the cardiovascular system as running 8-9 minutes Per mile After learning the"regular"part by engaging in ordinary walking, it is then time for the patient to choose a sport or other physical activity that he or she will enjoy. In fact, the likelihood of remaining a regular exerciser will be increased if the patient chooses two different sports or activities(e. g, going to the health club once or twice a week for low-impact aerobic dance, and pace walking once or twice a week). Once the exerciser is in a routine, the activities can be varied over the course of the year in order to further decrease the chance of boredom Making Exercise“fFun When contemplating regular exercise, many patients will say, Well, I know I should exercise, but I know it just isn't going to be fun. " In fact, some people find to their surprise that exercise is enjoyable, in and ofitself For those exercisers whose enjoyment from exercise lie in between, there are some techniques for making exercise more fun. Over the long run, the following techniques may also help all exercisers maintain the fun level: Let it be fun: positive anticipation is very important Set appropriate goals, and avoid doing too much, too soon, as discussed previously For the distance sports, train by minutes, not miles(see later in this chapter). Recognize that, in those distance sports in which concentration on technique is not required, exercise time is uniquely private and great