Exercise Pointers
The tips below are likely areas that we will discuss if you become a client. However, they are some of the most important aspects of maintaining weight loss and fitness. It always helps me to have frequent reminders that keep me on track!
TIP #1 - Measurements
This probably does not sound like a fun activity; however, if you truly want to track your progress you must get beginning measurements. Otherwise you have no idea what kind of success you may or may not be having. And let me tell you, when you do start to see those numbers coming down (and they will come down) there is little else that will be more empowering in your weight loss journey!
Start by measuring your waist, hips, thighs, and get your current weight. Use the same scale every time you weigh, and do NOT weigh more than once a week. The results can be skewed otherwise and you may become unnecessarily discouraged. I know it's tough, but you'll understand the reasons (and you'll thank me) later.
If you would like to evaluate your numbers or figure your BMI (Body Mass Index), visit the website www.HealthStatus.com and click on "Calculators".
TIP #2 - Exercise FrequencyStart by measuring your waist, hips, thighs, and get your current weight. Use the same scale every time you weigh, and do NOT weigh more than once a week. The results can be skewed otherwise and you may become unnecessarily discouraged. I know it's tough, but you'll understand the reasons (and you'll thank me) later.
If you would like to evaluate your numbers or figure your BMI (Body Mass Index), visit the website www.HealthStatus.com and click on "Calculators".
For healthy adults under age 65, the American College of Sports Medicine (ACSM) has some basic recommendations:
- Do moderately intense cardio, 30 minutes/day, 5 days/week
- Do vigorously intense cardio, 20 minutes/day, 3 days/week
- Do 8-10 strength training exercises (8-12 reps each), 2 days/week
"Moderately intense" means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
TIP #3 - Workout Recommendations
- Don't exercise when you are sick or sleep deprived - it increases the likelihood of injury. Get rest!
- If your goal is to lose weight, you must incorporate both cardio and strength training.
- Alternate between upper and lower body exercises when strength training. This causes your heart to shunt blood back and forth, burning more calories in the process. You may find yourself slightly out of breath, and that's okay.
- Plan ahead for exercise - for example, take your gym bag of exercise clothes with you to work, as a reminder to stop on the way home. If morning is best, have your clothes and shoes ready beside your bed.
- Have an internal "trade off" - tell yourself you can watch TV or read a book (whatever sedentary activity you prefer) after you get your workout done.