The Shape of Things to Come

IMPROVING YOUR FITNESS TO IMPROVE YOUR LIFE.

By Jenn Diamond

(...continued)

Regular aerobic activity can help to control weight, prevent heart disease and stroke, maintain strong bones and improve your mental outlook.

As you become more fit, slowly increase your pace, the length of time you are active, and how often you are active. Before starting a vigorous physical activity program, check with your health care provider, particularly if you are a male over the age of 40 or a female over the age of 50, or have chronic health problems.

GETTING STARTED
Once you’ve made the commitment to yourself, it’s time to decide where you’ll be doing all of this exercising. If you’re not one to work out at home on a regular basis, it’s critical that you find a health club or gym that’s convenient for you.

“Make sure the facility is 10 to 15 minutes from home or office, not out of your way,”
Hager says. At The Community YMCA it’s a family affair. “We offer childcare, after school programs, and even a teen center which offers homework help.” The Community YMCA is also open from 5 a.m. until 10 p.m., providing no room for the excuse, “I just don’t know when I could possibly fit it in.”

Now you know what you need to do, so where do you begin? “People think going [to
the gym] more often means they’ll get more results,” Stapleton said. “Less is more. Put an hour in, but put more intensity in your training.” Stapleton uses a number of compound exercises and circuits where each exercise builds on the last. “You can train the entire body in 30 minutes this way.”

Put simply, if you’re efficient with your time and have fun while you’re doing it, you’ll be more likely to incorporate exercise into your daily life, making it easy to get in shape – and stay that way.

ROUND OUT YOUR WORKOUT
For a well-rounded workout plan, combine aerobic activity, muscle-strengthening exercises and stretching. Experts recommend at least 30 minutes a day of moderate physical activity on most or all days of the week –but you can split this into three 10-minute sessions and reap the same benefits. Add muscle-strengthening activities to your aerobic workout two to three times a week.

Like any activity, if you’re bored, you won’t stick with it. Choose activities that you enjoy. Finding an active partner or buddy can also help. “Choose activities that are fun, not exhausting,” according to the AHA. “Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.”

If you have young kids, grab the stroller and another “mom” and head outside. If no one is around, grab your hands-free phone and call your sister or best friend. You’d be surprised at how much further and faster you’ll go if you’re busy catching up on the latest gossip. Experts also agree that maintaining a conversation while you exercise
is one of the best ways to ensure you’re not overdoing it. According to William R. Sukala, MS, CS on weightwatchers.com, “Each person’s physiology differs a little bit…exercise at a “moderate” to “somewhat hard” level on the perceived exertion scale. –Or be able to maintain a comfortable pace while you’re talking to your exercise buddy.”

Strengthening activities include lifting weights, using resistance bands, and doing pushups or sit-ups. Besides building stronger muscles, strengthening activities may help you to burn more calories, reduce injury and maintain strong bones.

PREVIOUS | 1 | 2 | 3 | NEXT