How can we participate in the Second Annual Fairmont Triathlon that is coming on June 15^th?  There are several ways of getting involved.  We have the team concept, which can have 2 or 3 members.  You can choose one of the three choices available to do individually.  You can become and active volunteer.  For those that are competing, cheering support from spectators is always welcome.  Lastly, a person can challenge himself or herself, using the timeline of June 15^th, set a goal, start and strive to better his or her own activity level.

Let me share with you how I became, and you could become a multi-sport participant. I participated in my first triathlon in 1983 after being a physical education teacher for almost 20 years.

“Look at you guys…and you think you want to teach physical education.”  Those are the words that Dr. Cooper exclaimed loudly to a group of some 100 students gathered in a little theater setting for his lecture.

It was 1969, a part of a graduate course, in an exercise physiology class.  Dr. Cooper was a guest speaker at the time for our professor.  The lecture followed by a 1 hour ride home, purchasing and reading his book “Aerobics,” it gave me a lot of information to act on.  I made a choice to follow the system, because it made sense.

Speaking of choices, would it be possible to start an active program regardless of experience or present fitness level?  A very good question, since we make many choices daily, both positive and negative.  Starting a daily activity program would be very positive choice leading to positive changes.  Both choices and changes really come from within a person.

What would be the first step in starting a meaningful system?  It involves making a decision to change a mindset that says, “I’m not happy with my present status and will work for a more positive attitude toward activity, lifestyle and the quality of life.”

What is the most effective active program based on?  The question deserves more in depth information.  Dr. Cooper’s book “Aerobics” is a very valuable tool in starting, changing and maintaining an active lifestyle.  As a medical doctor, doing graduate work in the physiology of exercise, gave him an excellent background for his assignment as he entered the U.S. Air Force.  His assignment to determine the effects of exercise on the human body as it affected pilots and astronauts working with thousands of subjects during his four year scientific research, found regular activity has a profound affect both on prevention and sometimes cure.  This information led him to author the book “Aerobics,” meaning exercise with oxygen.

Little had been done, however, to measure its effect scientifically.  Just how much exercise is enough?  At what point do benefits begin?  And, as the body improves, how do you measure the improvements?  Dr. Cooper’s research found the answers to the above questions, leading to developing the test, result categories, and the system.  In starting any program, proper care must be taken to determine ones ability to do active work.  His first step was to set up an accurate test to determine the level of oxygen consumed during activity.  This test had to be vigorous and long enough to get accurate measurements resulting in a 12 minute run or walk test covering as much distance as possible.  Accurately measure the distance determining your fitness as follows:

Category                      Distance covered                     Oxygen consumed

I –Very Poor                Less than 1 mile                    28.0 ml’s or less

II – Poor                      1.0 to 1.24 miles                     28.1 to 34 ml’s

III – Fair                      1.25 to 1.49 miles                     34.1 to 42 ml’s

IV – Good                   1.5 to 1.74 miles                     42.1 to 52 ml’s

V- Excellent                 1.75 miles or more                52.1 ml’s or more

The purpose of having categories is to place a person in the proper system of exercise options.  Incidentally, Dr. Cooper found the most effective exercise in this order are running, swimming, cycling, walking, stationary running, handball, basketball, and squash.

In Dr. Cooper’s progressive system, your category is determined by test results and depending on your category, his system has you working up to and maintaining 30 points a week.  When this level is achieved, it will change your fitness level.

Point values are determined by the activity selected, duration of workout and distance covered.  Progressive charts for all activities can be found in Dr. Cooper’s book “Aerobics,” based on the amount of oxygen required to accomplish a given task.  Some examples far attaining 30 points per week would be as follows:

These examples need to be reviewed for accuracy, along with a full list of charts for category and activity selected.

What type and how much investment will be necessary?  Your investment is simple…workout clothes and shoes, time, effort, and a plan starting out with 30 minutes per day that you can carry throughout the weeks and months to follow. 

After starting a program, let your body adjust gradually increasing your time and effort to a comfortable level of 30 points per week.  The payback, or value for this work, will be one of the greatest feelings of accomplishment that you will ever receive.

This information comes from a physical education instructor, multi-sport participant, who has been and remains on a 30-point weekly program.  The personal benefits, on a continuing basis, have been and are numerous in numbers.