Fitness Tip of the Week

YOU MUST EXERCISE! 
The human body is made to move!  So get to moving!  There is no way around the fact that you must incorporate some kind of physical activity into your life.  Here are some general guidelines to include in your well balanced physical activity program.

Strength Train
Get your heart rate up for at least 20 minutes each day

Stretch every day
Incorporate things you genuinely enjoy doing that involves moving.

Personalize your program
Strength Train:  Start with two strength training sessions each week.  Each session should incorporate at least one movement that involves the major muscle groups.  PLEASE NOTE:  It is best to error on the side of caution and use weight that is too light rather than to heavy.  Use your head and if it hurts stop and ask a professional for advice.  You may need to get additional education on this topic.  We highly recommend hiring a personal trainer for at least 3 sessions. 

Get your heart rate up:  This is a general formula you can use to figure your target heart rate zone (the rate you want your heart to beat in beats per minute for at least 20 minutes).
Step 1: 220-your age = Max Heart Rate.
Step 2: Max Heart Rate * 0.6 (or 60%) = Low end of zone.
Step 3: Max Heart Rate * .85 (or 85%) = High end of zone.
You might not be able to complete 20 minutes at first, but start now and work towards 20 daily.

Stretch:  In general it is a good idea to stretch major muscles after your cardiovascular training (getting your heart rate up).  Each stretch should be held for 30 seconds – two minutes for optimal results.  However, bare minimum at least stretch your hamstrings while you are waiting on something… like a commercial, the coffee to brew, the line to move at the grocery store.  Even better, try yoga.

Do what you like:  If you like to dance great then dance to get your heart rate up.  If you like to be outside great take a walk outside (even better adopt a dog and take him too!).  If you like to swim then make like Flounder.  If you like being social then great a group fitness class schedule is available online.  If you do not like running then don’t run.  If you feel weird about working with members of the opposite sex… get over it or find a time to workout that is not busy.  We can make that one easy for you.  Slowest times at the health club: 2pm-4pm and after 8pm.

Personalize your program:  Give your workout a personal meaning.  For example, if you have kids and want to grow closer with them… move with them!  If you are recovering from an accident or illness move because you are grateful that you can.  If you are super stressed out move because it will help you handle the stress effectively and not take it out on the people you love.  Perhaps you say that you HATE EXERCISE…. You are going to have to learn to like it or at least find enough meaning in it to go about it peacefully.  Exercise is not an option in the fit life.

 “Where there is no struggle, there is no strength.” – Oprah Winfrey