REACHING YOUR GOALS USING THE SCPR PRINCIPLE

©2001 ROGERPARAS, LTD.

The question I am most often asked is, "How can I get in shape and feel good about myself?" For example, one of my new students asked how she could reduce the size of her hips and thighs in time to attend a family reunion...next month! I told her it did not take a month to gain her weight and that it was an unrealistic goal. She needed to continue with her exercise program by following what I call the Systematic Challenge of Progressive Resistance principle.

A Systematic Challenge of Progressive Resistance (SCPR) is necessary for the super fit, the not-so-fit and others in-between to achieve fitness goals. An overweight 50-year-old, afflicted with symptoms of heart disease, wants to start an exercise program. He or she must follow the SCPR principle.

The SCPR training principle is defined by two rules:

Rule #1-THE COMMON SENSE RULE
 
The challenge placed on a joint or muscle must not surpass the strength of that joint or muscle. You must crawl before you can walk. You walk if you cannot jog. You jog if you cannot run. If a five-minute casual walk induces the challenge of a working heart rate, then that is where you start. As you persevere and your strength and endurance increase, you then move on to SCPR Rule #2.
Rule #2-THE PROGRESSIVE RULE
 
The strength of the body will increase proportionately to the challenge placed on it. You now increase the duration and intensity of your walk. You are starting to feel better and look better. You have more energy and endurance. You are now capable of doing a 90-minute step aerobics class with vim and vitality. Your heart is stronger. Your immune system is healthier. You are starting to reap the rewards of your labor. Hello, next family reunion!

SCPR is not what you do, but how you do it. There are four factors: Respiration, Exertion, Control and Feel that are used to determine how to do it.

1. RESPIRATION
 
Your breathing should always be full, steady and smooth. A non-exercise, regular breathing rate is short, steady and smooth (matter-of-fact). A moderate intensity exercise breathing rate is full (not short), steady and smooth and recommended for all. A high intensity exercise breathing rate is still full, steady and smooth, but quicker. This is recommended only after several months of regular, moderate intensity exercise. A danger-intensity exercise breathing rate is difficult, labored. If this is happening, Slow Down.


2. EXERTION

You know you are working but you are not straining. You are feeling a little fatigued but are nowhere near exhaustion. The key is recognizing your fitness level and understanding when to slow down. Pace Yourself and Use Common Sense.
3. CONTROL
 
You have total command and balance of your movements. This comes from moderation and concentration.
4. FEEL
 
You finish with enough stamina to continue. You still have energy for the rest of the day's activities. If not, then you failed to follow factors 1, 2 or 3.
 

Wanting to get in shape is the first step to adopting a fitness lifestyle. It will take time to move from one level to the next. The key is to start somewhere and follow the SCPR Training Principle.

HEALTH and HAPPINESS!
Roger

fitness@stargate.net
©2001 ROGERPARAS, LTD.
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