To earn yours, keep a log of your participation in a sports or fitness activity over four months. Once you forward a complete log, youīll receive a personalized Presidential certificate, a blazer emblem noting the sport and luggage and emergency identification tags.

TABLE OF CONTENTS

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Why Get Fit?  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Making Activity Easy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Fitness Game Plan   . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . 10

Fit for Life  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

On Deck for Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Aerobics: The Heart of the Matter  . . . . . . . . . . . . . . . . . . . . . . . . 18

Weight Training: Not Just for Body Builders   . . . . . . .. . . . . . . . . . 20

Stretching: Reach for Flexibility . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Sports Injuries: How to Stay in the Game . . . . . . . . . . . . . . . . . . . 24

Hitting a Grand Slam! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

The goal at the Presidentīs Council on Physical Fitness and Sports is to Get America Moving! While most Americans know that physical activity is enjoyable, fewer Americans are getting active physically.  The Nolan Ryan Fitness Guide is an ideal way of reaching without preaching  vast numbers of less active Americans. In simple, sensible terms, Nolan points out the obvious: fitness and good health are within the reach of virtually anyone who will make a personal commitment to become and stay physically active.

Tom McMillen
Co-Chair

Dear Friend,

When I was 10 years old and playing pick-up ball with a bunch of friends, I never dreamed Id be playing in the majors, let alone playing into my 40īs. As a kid, I had no concept of physical conditioning; I just knew I liked to throw the ball. But the longer I played, the more I realized how important fitness is. I know now that if I hadnīt been so committed to fitness, I never could have stayed in the game so long.

My wife, Ruth, and I think that staying fit should be fun and enjoyable, and thatīs what weve tried to teach our kids, Reid, Reese and Wendy. We make it something we look forward to, rather than dread. We walk together, play tennis, run with the dogs, play ball with our kids being active has become such an integral part of our lives that its never a chore.

But that doesnīt mean its not hard to devote the time to it that weīd like to.

In fact, now that Ive retired my Rangers uniform, it  seems there are more demands on our time than ever. Like you, we find it challenging to work fitness into our schedules. And Iīm as guilty as anyone is of putting it off until tomorrow. Whatīs the secret? There really is no secret to staying fit. But there are a lot of misconceptions about what it takes including that physical activity takes too much time.  Even a little is better than none. You dont need lots of time; just take advantage of the opportunities you have.

This guide is designed to help. Hopefully, it will help you realize how easy physical activity can be, and help you do it right. Its written in conjunction with my friend, noted cardiologist and exercise physiologist Dr. James Rippe, and is the latest in a series of fitness initiatives Iīve undertaken with the Advil Forum on Health Education, which has the goal of helping improve Americansī health and well-being.

Thereīs no question that being more physically active is one of the best things you can do to improve your health. I hope this guide will help you accomplish your fitness goals – whatever they may be.

Good luck!

Nolan Ryan

The health benefits of physical fitness are both physical and mental, lowering your risk for many diseases, while helping to increase longevity and improve your self-esteem and ability to manage stress. Youll be more productive and safe at work, and better equipped to hit home runs when theyre needed.

WHAT IS FITNESS?

There are several components to overall physical fitness.  The primary building blocks are cardiorespiratory endurance, muscular strength and endurance, and flexibility. Other factors include your muscle-to-fat ratio (body composition), agility, sense of balance, and reaction time (especially important for sports).

The most beneficial program for overall fitness is one that addresses each of the primary fitness components:

• aerobics for cardiorespiratory function
• strength training and conditioning for muscular strength and endurance
• stretching for improved flexibility

If that sounds like too much to handle, donīt despair.  You donīt have to do it all every day, and every bit you do, helps. Just start slowly, and build gradually. Commitment is a must, but if you think fitness requires lots of time and grueling workout sessions, you havenīt heard the good news...

Heart Health: Can cut the risk of heart disease almost in half, and also may help prevent major risk factors, such as obesity and high blood pressure.

Cholesterol Control:  Can improve blood cholesterol profiles by raising HDL levels (good cholesterol) and lowering triglycerides, another fat carried in the blood.

Muscling out Fat:  Improves the bodys muscle-to-fat ratio by building or preserving muscle mass, which, in turn, increases calorie-burning efficiency to reduce body fat.

Bone Support: Seems to slow the bone loss associated with advancing age  a major cause of fractures in later life.

Insulin Enhancement: Enables the body to use insulin more efficiently, helping to control adult-onset diabetes.

Cancer Check: By combating obesity, appears to lower the risk of certain cancers, particularly cancers of the breast, colon and uterus.

Aerobic Improvement:  Slows the decline in aerobic capacity (the maximum volume of oxygen the body can consume) that is associated with aging, helping to improve cardiorespiratory health.

Weight Control:  When combined with proper nutrition, can help control weight and prevent obesity, a major risk factor for many diseases.

Attitude Adjustment:  Reduces anxiety and depression, improves self-esteem, and helps you better manage stress.

Based on this evidence, a panel of health and fitness experts convened by the Centers for Disease Control and Prevention, the American College of Sports Medicine, and the Presidents Council on Physical Fitness and Sports, has urged Americans to lead more active lifestyles in general. The minimum goal for all Americans: to accumulate 30 minutes of moderate-intensity physical activity over the course of the day, for most days of the week.

Moderate-intensity activity includes many of the things you may already be doing during a day or week: walking the dog, raking leaves, playing with the kids, even housework (it may not be fun, but chores, such as vacuuming, can be a workout).  For many people, being more active may simply mean taking advantage of or creating opportunities for activity.

For example, walking to work  even if it means parking the car farther away than is typical  can help you accumulate active time. So can foregoing the elevator for the stairs, gardening or mowing the lawn with a push mower, or doing other things that can give you a workout.  The point is not to make physical activity an unwelcome chore, but to seize the opportunities you have and make the most of them.

Of course, if your job or sport requires a higher level of fitness for success, you will need to condition yourself appropriately. In other words, train to meet the specific demands of your lifestyle.

Thereīs really no mystery to fitness. And though there may be barriers, there are also solutions. (See sidebar.) Once you commit yourself, the barriers to fitness will be easily surmountable, and the rewards of better living will be yours.

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:

RUTH RYAN ON FITNESS GOALS

"Iīve 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.

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 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."

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.

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:

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 doesnīt 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.

• 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.

"Iīm 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."

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

"Iīm a firm believer that youre only as strong as your weakest link, so Iīm careful not to do just upper-body and leg work, but also abdominal training. I donīt 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.
• Donīt 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.

* 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.
• Donīt overdo it. If you cant perform 10 repetitions, then youīre probably trying to lift too much weight. Start with a lesser amount and work up.

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.

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;
• youīve 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
• youīre unsure about the severity of the injury.

NOLAN RYAN ON STARTING

"The most important thing to remember is this: your age or physical condition doesnt matter.  Itīs 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."