Exercise is an excellent way to improve oxygen delivery and metabolic processes, build strength and endurance, decrease body fat, and improve movement in joints and muscles. All of these benefits are essential to good health, and everyone should try to incorporate an exercise routine into their daily lives.
Benefits of Working Out
~ Have More Energy
~ Lose Weight
~ Build Lean Tissue
~ Improve Your Posture
~ Increase Self-Esteem
~ Have Fun!
1) 220-(your age) = Your Maximum Heart Rate (MHR)
2) MHR X 60% = Your lowest target heart rate
3) MHR X 90% = Your highest heart rate
Example: If you are 30 years old:
1) 220-30 = 190
2) 190 X 60% = 114
3) 190 X 90% = 152
Your target heart rangeshould be between 114-152 heartbeats per minute during exercise.
Identify what they are and write them down.
Think of an alternative to each bad habit.
Take it gradually when changing habits. Too much of a change too soon can be overwhelming. BREAKING BAD HABITS TAKES TIME AND DISCIPLINE, OR IN OTHER WORDS: PRACTICE !
~ Workout with a friend
~ Vary your weights and reps.
~ Go hiking or swimming
~ Take a rock-climbing class
~ Plan a workout
~ Reward yourself with a massage
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The Basics
Spend 5 minutes warming up and stretching muscles by walking, stairclimbing, biking, or jogging.
Go Light
Start with a weight less than you think.
Do 10-12 repetitions with the final 2 to 3 repetitions being challenging.
Increase weights slightly after 2 weeks-only if last few repetitions are not challenging.
At the end of your workout remember to stretch each muscle group holding for at least 20 seconds.
Weight Workout
(Do 2-3 sets of 15 reps. for each exercise)
~Hamstring curl Pec Fly
~ Weighted lunge One-arm dumbbell row
~ Step ups
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Lateral raise (Deltoids)
~Calf raise ~Overhead tricep extension
~Bench press
~ Biceps curl
~Pull over Crunches Note - If you are going to strength train daily, exercise different muscle groups each day so you don't tear or strain your muscles.
Warm-Up (5 minutes)
Engage in simple light movements to improve blood circulation and warm up your cold muscles.
Stretching (3-5 minutes)
Stretch to loosen muscles and prevent injury.
The Workout (20-30 minutes)
Exercise at your target heart and drink plenty of water.
Cool-down & Stretch (5-10 minutes)
It will prevent muscle soreness.
D rinking water during the day suppresses your appetite. Easiest thing to do to lose excess fat. Water helps your liver convert fat into usable energy. If you feel fatigue, you may not be getting enough water.
Water Drinking Schedule
Get a 32 oz. plastic cup. One big cup seems easier than lots of little ones. Sip one big cupful in the morning as you're getting dressed. Have one cupful during the late morning/early afternoon.
Drink one cupful gradually in the late afternoon/early evening.
Remember
If you exercise, add 2 more cups, and if you're overweight, drink 1 to 2 extra cups. Overweight people have higher metabolic requirements, more waste products to flush out, and it helps keep extra skin from sagging after the fat is gone. Increasing the amount
of water you drink will cause your fat cells to shrink.
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