Often, the hardest part of getting into shape is taking the first step. Here are some simple steps to help begin your journey.
To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level.
- Frequency: how often you exercise. For beginners, consider starting with 2-3 sessions per week (cardiovascular + weight lifting)
- Intensity: How hard you exercise. For example, the pace you walk or run, the amount of weight you lift, or your heart rate count.
- Time: How long you perform an activity. "Time" can also refer to the number of sets or repetitions you perform in weight training.
- Exercise Component:
1-Aerobic ExerciseAerobic exercise increases the health and function of your heart, lungs, and circulatory system. For maximum effectiveness, aerobic exercise needs to be rhythmic, continuous and involve the large muscle groups (primarily located in the lower part of your body) walking, jogging, cycling, aerobic dance, and stair climbing are examples of activities that use large muscle groups. Activities combining upper and lower body movements such as cross country skiing, rowing, and swimming can lead to even higher levels of aerobic capacity.
2- Strength TrainingStrength training is the process with progressively heavier resistance to build or retain muscle. Unless you perform regular strength exercise, you will lose up to one-half pound of muscle every year of life after age 25. Muscle is a very active tissue with high-energy requirements, even when you are asleep, your muscles are responsible for over 25% of your calorie use. An increase in muscle tissue causes a corresponding increase in the number of calories your body will burn, even at rest.
3- FlexibilityFlexibility is a critical element of an exercise program but it is often overlooked. Stretching is important for a number of reasons: increases blood supply and nutrients to the joints, increases neuromuscular coordination, reduces soreness, improves balance, decreases risk of low back pain, and reduces stress in muscles.
Outdoor Activities: Outdoor activities abound during all four seasons. Sample the variety of activities available to you. For example, take a hike to enjoy the fall colors (which doesn't happen much down here in Florida), learn to cross-country ski when Old Man Winter visits (once more Floridians get taste it somewhere else), walk among the flowers in the Spring, or dive into swimming during the months of Summer (in Florida it can be practiced almost all year around).
Determining Your Starting Point: To achieve cardiovascular benefits, the American College of Sport Medicine (ASCM) recommends exercising 3-5 times per week (frequency), with a training heart rate of 60-85 percent of your maximum (intensity) for 30 to 60 minutes (time).To attain muscular fitness benefits, the ACSM recommends weight training 2-4 days peer week (frequency) performing one to three sets of 10 to 15 repetitions (time) of different exercises at approximately 70-85 percent of your one repetition maximum (intensity)
Staying Motivated: Only one-third of those who begin an exercise program are still exercising by the end of their first year. The good news is that with some strategizing and planning, you can beat the dropout odds and make a successful transition to a lifestyle that incorporates exercise. Schedule Your Workouts:Exercise must be a priority in order to establish it as a lifestyle practice. Make time for your workouts and schedule them on your daily calendar or planner.
Toss Your Scale: Ask yourself" How often has stepping on the scale in the morning ruined my day?" If you answer is "often," consider whether or not you should give that little machine such power over you. The fact is that exercise should not revolve around a number on scale. Exercise should be about making a commitment to your health and well being, weight loss is a natural side effect of that commitment.
Dress the Part: Wear comfortable clothes appropriate for exercising, they will help you feel like working out. Put your exercise wear in a bag and set it beside the door the night before, when it is time to head out the door, all you have to do is grab your bag on the way out.
Entertain Yourself: Enjoy performing the exercises, feel the muscles doing the work, ask your trainer what muscles are responsible for a specific range of motion as primaries and stabilizers.
Evaluate your Progress: It is a good idea to test your fitness level when you start and re-evaluate yourself every 5 or 6 months. Getting a body composition test is another great way to chart your progress and can be done every four to six months when on a continuous exercise program.
If you have any question related to Fitness: E-mail Us at:DavidSilva@DSFitness.com
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