Posts Tagged ‘program’
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How to Begin a Safe Exercise Program
by Ann Blanton
There are hundreds of reasons why people refuse to workout. They’re too busy, too tired, don’t have time, don’t feel like it, can’t make the commitment or they just plain old hate to exercise.
Some people want to start an exercise regime, but don’t know where to begin. How many times have you made a resolution to get in shape? How many times have you actually kept that promise? You might have even convinced yourself that exercise programs don’t work anyway, so why bother.
Current studies show that individuals are living well into their eighties and nineties. Thus, maybe getting in shape so you can make the best of your golden years isn’t such a bad idea after all.
As you probably already know, getting fit has many health benefits. It gives you more energy, helps you sleep better, makes you look and feel better, boosts your self-esteem and even improves your sex drive. When you feel confident about yourself, you naturally feel more attractive. Plus, exercise also helps to fight the signs of aging and most diseases such as cardiovascular disease, high blood pressure, diabetes and even some types of cancer.
If you want to start a regime, but don’t know how or where to begin, this article will help you learn the fundamentals and get on the right track to fitness. Even if you’re busy, you’ll be able to fit this plan into your lifestyle. There’s no time like the present, to put those goals into action; so let’s get started.
Consult a Physician
If you’re new to fitness or have a medical condition that might worsen during physical activity, it’s a good idea to seek the advice from a physician you can trust.
Make a Commitment
Making a commitment might sound simple to some, but dedicating yourself to stick to an exercise routine on a daily basis is entirely different. First, it’s important for you to decide what time of day works best for you and then stick with it. For many, mornings can be effective because that’s when most people have their highest level of energy. Morning exercisers find that working out early helps them to get their day off on the right track. If mornings don’t work for you, then schedule a time that does and commit to that time every day.
Set Realistic Goals
If you set expectations that are too high, you’ll only sabotage yourself before putting your plan into action. Remember, changing bad habits doesn’t come easy. It’s always best to make small changes weekly, but most importantly, be reasonable.
Be Optimistic
A positive attitude is usually contagious. If you have a negative attitude, you’re probably setting yourself up for failure even before you begin. Furthermore, a good attitude will change your entire outlook on life.
Motivation
Staying motivated is probably one of the biggest challenges you’ll face when beginning an exercise program. The same routine is bound to get boring over time. To prevent exercise “burnout”, try to plan an activity that you enjoy, something exciting and fun, so you can keep your workouts fresh and enjoyable. Approximately one-third of all exercisers quit within the first year because of boredom.
Exercise with a friend
If you exercise with a friend or family member, you’re more likely to be consistent. Plus, it’s also a good way to stay accountable.
Start a Journal
Keeping an exercise log is a good way to keep track of all your accomplishments. If you become discouraged or frustrated, rereading all your victories is a good way to keep you motivated.
Toss out the scale
How many times have you stepped on that little contraption, only to have it ruin your day? If you’re answer is “many”, then you might want to hide it, toss it and forget all about it. As you become leaner and start to build muscle, the numbers on the scale will probably go up. Don’t get discouraged. It’s more important to focus on your well-being and less on what the numbers say.
Begin Slowly
If you try and do too much too quickly, you’re only setting yourself up for sore muscles, fatigue and possibly even injury. Some exercise programs can be intimidating, so it’s best to take things at your own pace. As your body becomes stronger, you can gradually increase the duration and intensity.
Include Variety
Diversity can be just as important as the exercise itself. Over time, your body adapts to the same routine; so if your goal is to lose weight, you might want to “shake” things up, so it doesn’t slow down the process.
Rest and Recover
Some people might dive full force into working out and then feel guilty taking a day off. It’s important to always listen to your body. You might want to allow yourself a day off in between workouts so you can come back and feel stronger than ever.
Reward yourself
Some people like to reward themselves for their accomplishments by splurging on sweet treats. Instead, and only if you can afford it, why not treat yourself to small inexpensive gifts such as a manicure, pedicure or maybe a new exercise outfit.
Never give up
Like many people, there will always be days that will be discouraging or maybe you won’t be satisfied with your progress. Don’t use this as an excuse to throw in the towel.
Remember, Rome wasn’t built in a day and neither is a healthy body.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/
Let’s take a walk
Posted on: July 18, 2012
Let’s take a walk
by Ann Blanton
Walking is the easiest and least expensive way to get where you’re going, especially with the price of fuel on the rise. The biggest challenge is to make a commitment and stick with it, so let’s put those hard earned dollars back in our pocket, tie up those sneakers and let’s get moving.
Sedentary Lifestyle
It doesn’t matter how much you weigh, if you live a sedentary lifestyle and have no physical movement, you’re at a higher risk for cancer. This is because inactivity or sitting for long periods of time are linked to increased inflammation and other statistics for chronic diseases like cancer, diabetes and heart disease. Some studies show that walking daily can decrease the risks of developing cancer significantly.
Benefits
The benefits of walking are endless. Not only does it lower the risk of most diseases, it also gives you more energy, lifts your mood and boosts your immune system.
Let’s take a look at other advantages that walking provides.
- Reduces the risk of coronary disease and stroke
- Lowers blood pressure and reduces cholesterol
- Increases bone density and prevents osteoporosis
- Improves physical and mental well-being
Walking for fitness can vary according to an individual’s age and level of activity. Typically, a brisk walk is best. A simple way to learn to walk briskly is by taking the “talk test”. This means to walk as fast as you can while carrying on a conversation without becoming out of breath. Depending on your fitness level, this might take a few weeks to achieve.
General Health and Longevity
Because walking helps to strengthen your bones, joints have a better range of movement and muscles are more flexible.
Weight Control
It’s recommended to walk briskly at least three times a week for a minimum of thirty minutes if you want to lose weight. For more experienced walkers, a maximum of five days a week for sixty minutes is advisable. Maintaining your weight and fitness level can be accomplished by walking three to four days a week for forty-five minutes.
Tip:
To burn even more calories, don’t forget to swing your arms.
Mental Health
Walking is man’s best medicine! If you’re feeling down, walking can ease the burden and lift your mood. When endorphins are released into the body during activity, it alleviates pain and creates a sense of well-being.
If the shoe fits, wear it!
If walking is something you’re serious about, it’s important to invest in a good pair of walking shoes. If you neglect your feet, you’ll feel discomfort and make it more difficult to walk.
Begin slowly
When beginning a walking program, don’t set unreasonable expectations. Beginners should start slowly and walk every other day. When you begin to feel stronger, than add an extra day or two into your routine. If you can’t walk for long periods of time, don’t get discouraged. As you become more advanced, your distance will gradually increase.
Pick a time and place
Decide what time works best for you. Some people find it enjoyable to walk early in the morning, while others find it a way to relax at the end of a long day. What works best for you?
Choose a familiar place
It could be something as simple as a walk around the block, a nearby park or a walking path. It’s important to “shake” things up a bit once you’ve become comfortable with your routine. To prevent boredom, you might vary your routine by choosing different places or directions to walk.
Have a back- up plan
What do you do when the weather doesn’t permit you to walk outdoors? If it isn’t life threatening, you beat the bad weather, dress accordingly and brave the elements. What’s your back-up plan?
Stretch before and after
This is important to prevent injury and soreness. It also helps to tone your muscles. Plus, it limbers and conditions the muscles to be long, lean and strong. Conditioned muscles helps you to handle exercise better.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I’ve just had my first creative story published as an anthology in a book titled, “Heartscapes”.
Ann Blanton Let's talk health, fitness, nutrition and everything in between 