Usually research has proven
that any exercise is better than none. That doing mild intensity workouts
are beneficial. But, when it comes to your bones, that may not be the
case. A study showed that lower intensity aerobic exercise did not help
make your bones stronger. What made bones strong? Building muscles. That
is the best way to keep your bones healthy....
Include some type of strength
training in your weekly exercise regimen no matter what your fitness goals
are. Resistance training provides many health benefits. Read articles
that discuss the benefits further.
Don't take the all or nothing
approach. It's better to do a little training than none at all. So, even if
you can only fit one strength training routine in a week, you'll still
benefit from it.
If you're a woman, don't be
afraid of strength training. You won't bulk up (unless you are really trying
to). And, resistance training is easy to start. With professional guidance
and direction, you can quickly learn how to train properly.
Be sure you are training with
the proper resistance size. Ideally, you should choose a size that fatigues
you after 10-12 reps.
Focus on correct form. If you
are unable to use proper, safe form when performing an exercise then you
probably are using weights that are too heavy. Choose a size that allows you
to train with correct form.
Concentrate on the muscle(s) you
are working during a specific exercise and don't allow your other muscle
groups to assist with the exercise.
How long you rest between sets
is important. For building muscles and getting bulkier the rest time should
be longer. For more muscle endurance and leaner, sculpted muscles the rest
time should be shorter.
The frequency of your strength
training depends on whether your goals are to get bigger and stronger (less
often) or whether you want to get leaner and more defined muscles (more
often).
Try the periodization technique
which progress you every week over a 4-week timeframe. Try a plan of
starting with lighter weights and more reps, and each week increasing the
weight size appropriately and decreasing the number of reps.
For a personalized training
program with comprehensive guidance & directions enroll
in a WFY program today!
Replace your sneakers often. At least after
every 250 - 500 miles of walking/running.
Stair climbing is a low-impact alternative to
running.
Choose exercises that you enjoy doing. You'll
be more inclined to stick with a fitness regimen when it includes things you
like to do.
Change your fitness routine every 4-6 weeks to
prevent a workout plateau.
Strive to include total body workouts. These
include: cardiovascular exercises, strength training (both upper and lower
body), core training and stretching/flexibility.
Measure your exercise intensity. There are
several methods: heart rate, rating of perceived exertion, talk test.
Whenever possible, take the stairs instead of
an elevator.
Stretching
and flexiblity are very important aspects of good physical fitness, so don't
overlook them. Ideally, you should stretch before each workout (both cardio
and resistance exercises) and after each workout. If you can't do both, then
make the after stretching a priority.
When
stretching before a workout, it's best to stretch after you've gotten
warmed-up for about 5 minutes (your muscles will be looser).
When working
out on cardio equipment (e.g. elliptical trainers), don't lean heavily on
the handrails. This will reduce the amount of calories you burn.
For weekly fit tips and a
personalized cardio & strength training program, enroll
in a WFY program today!
Exercise is not enough. You must also include
healthy eating habits.
Make a list of all the benefits regular
exercise provides you. Everything from feeling healthier, sleeping better,
preventing depression, feeling stronger, etc. Post this list somewhere that
you will easily see it everyday so that it can serve as a reminder why you
should workout.
Eat breakfast every day. People who eat
breakfast consume fewer total calories during the day then those that don't.
Don't waste your calories on drinks. Drink
low-calorie or no calorie drinks instead (preferably water).
Try to take at least 20 minutes to complete a
meal. This is how long it takes for your brain to recognize that your
stomach is full.
Use a lot of spices and seasonings when
cooking low-fat/low-calorie meals. They can make your meal taste so much
better and therefore make you feel more satisfied.
Decrease your caffeine intake. Too much
caffeine can decrease the burning of stored fat.
Consume at least 64 ounces of water per day,
plus an additional 16 ounces for every hour of moderate-intensity exercise.
Each day fill a container(s) with your daily
water supply so you'll always know how much you've drank and ensure you
drink the required daily amount.
For more nutrition tips plus
personalized sample meal plans and caloric consumption recommendations, enroll
in our Extras For You program!
If you are new to running be
sure that you have been walking for 30 minutes at least 3 days a week about
3 months before you try to transition to running.
Do not bounce or overstride.
Don't let your foot get ahead of your knee. Run from the hips down with the
upper body straight up and used only for balance.
Breath in through your nose and
out through pursed lips.
Choose shoes appropriate for
running and that fit well -- they don't cause any discomfort or blisters.
When running in colder weather
be sure to wear a hat. A large amount of heat can be lost through your head.
Replace your running shoes at
least every 400-500 miles.
Create a plan ahead of time. Before the
holidays sneak up on you, create a plan for incorporating fitness and good
nutrition into your daily routine. Evaluate your holiday and then determine
how much time you will realistically have available to devote to working out
and/or eating healthy meals.
Schedule your workouts. Mark them on the
calendar and set-aside time to complete them. Consider them as important as
any other appointment or event you have marked on your calendar.
When at a party, start by eating some of the
healthy offerings. For example, vegetable sticks (without dip), fruit
pieces, plain chicken pieces, etc. Then move on to some of the less healthy
(but yummy) offerings. You will be less likely to overindulge on these foods
if you have already filled-up on some of the healthier items. Yet, you will
not feel deprived or unsatisfied.
Avoid wasting calories on alcoholic beverages.
The average alcoholic drink contains 150-200 calories per glass. Indulge in
just 2-3 drinks and you’ve drunk the equivalent calories of an entire
meal. If you partake in these beverages, choose wisely. For example, instead
of having a full glass of wine, try mixing half a glass of wine with
sparkling water or with a diet cola. This will help cut your calories in
half.
When shopping, don't search for the closest
parking space. Park far away and take advantage of the walk you get.
Don’t put your fitness goals on hold until the New Year. If you can’t
exercise as often during this time period as you normally do, adjust
appropriately. Don’t use the excuse that since you don’t have time for your
full workout you just won’t workout at all. Instead accept your limited
availability and simply reduce the frequency and/or duration of your exercise.
It’s much better to cut your fitness time in half than to completely eliminate
it.
On the day of a party, be sure to eat regularly all day long. If the
party is in the evening, eat breakfast, lunch and a snack before hand (just as
you would on any other day). Once you are at the party, go ahead and indulge in
some of the fun, delicious foods. Since you have eaten meals earlier in the day,
you probably will find that you aren’t tempted to go overboard and eat
everything in sight. However, if you starve all day long attempting to save up
all your calories for the party, you will be so famished by the time it begins
that it will be difficult not to overeat.
On days that you really lack motivation or simply do not have time for
your complete exercise routine, commit
to do just 10 minutes of exercise. You’ll probably end up doing more than
that once you get started. Even if you only end up completing 10 minutes, that
is still a lot better than zero minutes.
When presented with a large variety of food options, it’s tempting to
want to eat everything. Rather than eating one large slice of chocolate cake or
a huge plate of meatballs, select a sampling of bite size pieces of several of
the desert or appetizer offerings. This way you get the enjoyment of trying many
different foods without overeating.
Exercise at home. You’ll be more inclined to follow-through on your
exercise commitment if you don’t have to drive somewhere to do your workout.
Plus, you won’t waste any time on driving, parking, the locker room or waiting
to use equipment. Working out at home requires very little equipment (even can
be equipment-free) and is quite inexpensive.
When running errands or shopping, be sure to pack some healthy snacks to
have on-hand. Then after you work-up a big appetite, you won’t be tempted to
grab something at the mall food court or the fast food restaurant on the way
home.
One
of the most important things to remember if you are trying to lose weight is
too start early. For example, don’t try to lose 20 pounds two months
before the big day. The key is to plan ahead so that you can lose the weight
(or just firm up) gradually.
Be realistic with yourself. If you’ve never
been a size 6 in your life, then it is probably unrealistic to think you can
magically transform just because you are getting married. Set attainable
goals.
Brides typically are short on time and long on
to-do lists. This leads many to try unhealthy fitness programs or starvation
diets. Don’t be tempted by diets that promise quick, drastic results with
little effort from you.
It’s very easy for brides to say “I
don’t have time to exercise” or “I’m too tired to exercise”. But
diet and exercise should always go hand in hand. Without activity your body
can’t burn as many calories. If you are very short on time, try to
exercise in small 10-minute bursts throughout the day. And, keep in mind
that little things help too, like taking the stairs or parking at the outer
edge of the mall parking lot.
Eat
regularly -- don't skip meals. Not only is skipping meals unhealthy, it
often leads to binge eating. That often means eating very fattening foods
and/or overeating all at once. To avoid this try packing light snacks to
keep on hand throughout the day. Good examples include carrot sticks, cheese
strings, peanut butter on crackers, etc.
Track
your workouts. Keep a daily or weekly log to track all of your workouts so
that you can ensure that you are progressing in the right direction and
keeping your body challenged. Track such things as frequency, duration,
intensity, weight sizes, sets, reps and how you felt during and after your
workouts.
Have
back up plans for all of your workouts. For example, you may plan to workout
for an hour after work by doing both cardio and strength training. Then your
boss asks you to say late. Your workout time is now limited to 30 minutes.
Know ahead of time exactly what workout you'll do in that shortened time
period so that you don't waste precious workout time or worse decide to forego
it all together.
Avoid
highly processed foods whenever possible. Stick to whole foods. Complex
carbohydrates are fine, just avoid the over-processed, simply carbs.
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