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How to get
started with exercise...the "magic pill" of your weight loss program.
By Jim
Newell
Starting and maintaining an adequate exercise
program really is the "magic pill" which will jump start your weight
loss program and make it easy to maintain your new weight after you
reach your goal.
If you are not exercising on a regular basis,
check with your Doctor first, he or she can give you guidance on what
types of exercise would be safe for you to start with. Start small, doing
just a little is far better that doing nothing.
Almost without fail, those who lose weight
without including exercise, take a lot longer to reach their goal,
they are also the ones most likely to regain all of the weight they
lost and possibly even more.
What are the excuses for not exercising?
Can't afford expensive equipment...there are
many exercises that require no equipment.
Can't afford to join health club...there are
many exercises that do not require belonging to a health club.
Don't have time...you can exercise in small
time increments, as little as 5 minutes at a time, 5 or 6 times a day,
while not the preferred method, can still be effective.
Possibly the easiest, least expensive and one
of the most effective exercise programs is simply walking. Nature gave us all of the
equipment we need, all you need to add is a good pair of walking
shoes, and the determination to improve your health. You don't have to start with a long walk or a fast
walk. If you are not walking now, no matter how much you start with
will be more than you were doing. If you are really out of shape,
maybe only 5 minutes is all you can do at once, that's okay, do 5
minutes today, 6 minutes the next day and so on.
Here are some easy ways to start walking
more, without thinking about it:
- Park at the back of the mall parking lot.
- Park a few blocks away from work, or get
off the bus a few stops early.
- Use the stairs instead of the elevator or
escalator.
You should shoot for 20-30 minutes as a minimum
and really as long as you have time for. You should try to get up to
about a mile in twenty minutes, this will be brisk enough to get you
breathing faster and start burning calories. if you can't carry on a
conversation, you are walking too fast.
Here are some of the health benefits that a
walking program can deliver:
- Walking conditions your heart and lungs,
helps your body use oxygen efficiently.
- Helps reduce weight by burning fat and
building muscle.
- Burns almost as many calories as running,
but is much lower impact, therefore it is much easier on muscles and
joints.
- Helps relieve stress, contributes to
better sleep and overall wellness.
- Boasts the lowest drop out rate of any
form of exercise, you are more likely to stick with it.
If you find that you get bored with walking,
make a game out of it...how far is it to the next city or town from
you? Keep a mileage log, when you have walked that distance mark it
off on a map, by the time you get all of the way across the your
country, you will probably have reached your weight loss goal, and be
much healthier to boot. Listen to music or the news as you walk. If the weather gets cold where you live you may
want to invest in a tread mill.
In addition to aerobic exercise, most
programs should include at least some light weight lifting. Recent
tests have shown that senior citizens who participate in some type of
strength training or weight
lifting program, have fewer broken bone, have more flexibility, are in better overall health, and
live longer, there must be a message there. If you are starting a
weight lifting program or strength training, it is very important that
you follow correct form find a coach, or invest in a book or video to
show you the proper technique.
Shop at Mega Fitness - the Exercise Equipment Superstore!
for books and videos. Or for a complete web-based program for women,
check out the very popular Denise Austin Fit Forever
site.
For
extensive information check this site:
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ACE Get You Moving
The American Council on Exercise (ACE) is a nonprofit organization
dedicated to promoting the benefits of physical activity and
protecting consumers against unsafe and ineffective fitness products
and instruction. For more information on ACE and its programs, call
(800) 825-3636, or go to
their Web site.
Which is best, aerobic exercise or weight
training? Whether you're trying to lose weight, get into shape, or
just stay healthy, both types of exercise are important for different
reasons. Aerobic, exercise conditions your heart and lungs, helps
lower cholesterol and blood pressure, and improves your endurance.
Weight, or strength training helps prevent the loss of muscle, and
helps build new lean muscle that burns more calories by improving and
keeping your metabolism going. Loss of muscle occurs naturally as you
grow older. With strength training, you'll stay strong, and maintain
good posture.
Tips for maintaining your exercise program:
- Try to get in 30 minutes of aerobic
exercise three to five times a week, and 20 minutes of weight
lifting two or three times a week.
- Set aside a convenient, consistent time.
Some people prefer early morning, an added benefit of early morning
workouts is they tend to burn more fat calories. Others find that evening works
best.
- Do exercises that you enjoy, walking,
swimming, biking, weight lifting, circuit training etc. are all
great for your weight loss program.
- Stick with it...it takes 21 days in a row
of doing something, to form a new habit.
After you've reached your weight loss goal,
keep up the exercise program, this will enable you to easily maintain
your weight loss, with the added benefit of a healthier and less
stressed you.
“To Your
Health”
Jim Newell
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