CHaPTER6. REGULAR EXERCISE 161 for thinking.(For safety considerations, road bicycling should not be viewed this way.) Listen to music, the news, or radio talk shows through a headset (Appropriate safety measures must be taken, however. Outdoor use of in-the-ear headphones can block out the sounds of traffic, animals, and other individuals approaching. Rather, sponge phones mounted on the temple in front of the auditory canal should be used. Outdoor cyclists hould never use headsets.) Set nonexercise-related goals like getting an errand or two completed in the course of a workout Periodically, reward oneself with a new piece of clothing or a long-denied snack treat Enjoy the rhythm, being outdoors, and the seasonal variation that is part of many of the sports done for aerobic exercise Many regular exercisers find that a very useful way to stay on a program and enjoy it is to engage occasionally in racing, not for speed but for participation and feelings of personal achievement in terms of distance covered or time spent Be sure to take a week or two off when needed. at least one to two times Generic Training program Tables 6.1-6.4 present a generic training program from the beginning phase through regular maintenance, at all levels up to the training level required for racing on a regular basis. Note that the workouts are measured in minutes instead of miles. Time rather than distance is a better way to define the workout because, in the end, what counts is the duration and not the speed the mental and physical stressor of speed is not a factor for distance sports Psychologically, it is much easier to pace walk regularly for 40 minutes at a stretch than it is to cover 3 or 4 measured miles. If the person is feeling good and the weather is nice, he or she will go faster and cover more ground. a bit of stiffness on a given day will lead to a slower workout and therefore less distance covered. The benefit of focusing on time is that the workouts can be used for any sport or activity the patient decides to undertake. The minutes formula allows the person to easily mix and match sports or activities in a single program. The periodicity and duration of the sessions comprising the program recommended in these tables are based on the assumption that the person will be engaging in a regule r exercise program at a level of intensity eventuall le aerobic ran ge. The obj ective is to help patients become regular exercisers at a comfort level that works for them conThe Introductory Program(Table 6.1)starts with ordinary walking and ludes with pace walking (see page 163 for a brief description of the