Everyone knows that Americans need to get moving. As a nation we are becoming more and more sedentary. Elementary school children are starting to have weight problems. Middle School and High School physical education programs aren’t addressing the problem very effectively. Even sports minded people rarely continue playing their sport after High School.
Our lives just become busier and busier as we get out of college, join the work force and have families. The results are a lot of people are suffering from health issues such as diabetes, hypertension, insomnia, heart disease & high cholesterol. These health problems can be turned around. Just a 10lb reduction in weight can make a huge difference in reducing cholesterol, lowering blood pressure, even help us sleep better.
Our bodies are designed for movement. It’s time to take matters into our own hands and take charge of our health and fitness. A few life style changes and commitment to your health is what it takes. The rewards are well worth it.
FAQ
What should I do? How much cardio? Do I need to lift weights? What about stretching? How often do I need to work out?
“Always check with your physician before beginning an exercise program. Most of us are able to begin an exercise program without restriction if we start slow. However, it is always important to check with your doctor, especially if you are an adult that hasn’t been very active.”
“American College of Sports Medicine’s guidelines for healthy aerobic activity are: Exercise 3 to 5 days each week. Warm up for 5 to 10 minutes before aerobic activity. Maintain your exercise intensity for 30 to 45 minutes. Gradually decrease the intensity of your workout, then stretch to cool down during the last 5 to 10 minutes. If weight loss is a major goal, participate in your aerobic activity for at least 30 minutes for five days each week.”
“Guidelines for strength or resistance training are to lift weights 2 to 3 times per week. Always allow 24 to 48 hours of rest before lifting the same muscle group. Lift in a slow controlled manner. Each repetition should take at least 4 – 6 seconds. Exhale on exertion. Choose a weight such that the last 1-2 repetitions are very difficult. Increase the weight when all repetitions can be performed easily and with proper technique.”
“Guidelines for maintaining flexibility are stretch 2 to 3 times per week. Hold a stretch for 10 to 20 seconds. Stretch statically, never bounce.”
Pitfalls
1) Burn out. Some people jump in and try to do too much too soon, running the risk of overtraining, which can lead to injury.
2) Inconsistency. Some people are so sporadic in their program, one week they workout every day the next week they don’t work out at all. Their results will be sporadic and inconsistent as well. They will wonder why they do not progress.
3) Diet. It doesn’t matter what you do in the gym if you aren’t eating nutritiously or if you are consuming too many calories. A healthy low fat diet, which includes plenty of fruit, vegetables, and fiber is best for maintaining a healthy weight. Cut the processed food and junk food. Cut down on dining out. Restaurant serving sizes are much larger than RDA, recommended daily allowance. Don’t forget to drink plenty of water.
4) Commitment. It takes a serious commitment to make exercise a part of your life. Think of it like brushing your teeth. Make it part of your routine. Don’t let your other commitments take precedence over your commitment to your health.
You don’t have to hire a trainer to get started on a fitness program, but there are certain benefits to working with a professional. Trainers will provide motivation through challenging, meaningful workouts that keep you focused as you progress toward your goals. Through experience and knowledge, they are able create workouts that are appropriate for you and your abilities. Time is valuable. A good trainer will ensure that you get the most out of your workout time.
Always look for a trainer who is certified. The top certifications for personal trainers come from ACSM, American College of Sports Medicine, NSCA, National Strength & Conditioning Association, & ACE American Counsel on Exercise.
Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices.
Over the next 9 years I ran 6 more marathons. I love running so much that I became a 