A better workout for walking or jogging - When walking or jogging outside, but sure to keep you eyes on the horizon ahead for a better workout.  (looking down occasionally for safety)  Studies have shown that you will push yourself faster and harder than if you were to look 5 feet ahead of you on the ground.  Also, you tend to have a larger stride when watching the horizon, which can make your workout go by quicker.  This leaves you will more time to walk/jog longer!

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The talk test is simply that:  a test of your intensity level by talking - You should be able to breath comfortably and rhythmically during your entire workout.  This will ensure a safe level of exercise, especially for the beginner. So how do you know if you are in the right zone?  Well here are some good rules of thumb: You want to be ABLE to talk, but you would rather not......because it is easier not to.  You want to be breathing deeply, but not panting or gasping for breath. You should be able to hold an interrupted conversation with your neighbor.  You are fairly sure that you can finish your entire workout at the pace you are working at, but you still have some slight doubts.

If you can sing the first verse of the Star Spangled Banner, then you are not working hard enough!

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The way to purposely increase your endurance level is through INTERVAL TRAINING - Interval training not only helps you get through the day with more energy, it burns calories like crazy, and continually stresses the body, causing it to improve in ways it wouldn't with continuous training.

Interval training is alternating short bursts of higher intensity exercise with equal amounts of lower intensity exercise.  There are 2 types of interval training:  aerobic interval training, and anaerobic interval training.   Aerobic interval training is working at a comfortable pace during the down-times, and the up-times consist of a higher intensity, but one that is still in the aerobic zone.   Likewise, anaerobic interval training is working aerobically during the down-times, and the up-times are performed above the anaerobic threshold. 

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Eat and exercise to be healthy... not to achieve a certain weight -  If you focus on eating foods that will fuel your muscles and your body it can sometimes help, rather than worrying about how much fat will appear on your thighs if you eat.  Stop focusing on how many calories you are burning off during your workouts, and think of how this workout is changing your underlying metabolism, and how it is making your muscle mass more dense and your bones stronger.  Think about how good a workout makes you feel physically and emotionally.  Realize that workouts change you at the cellular level, not on the outside.  It is only when your body heals itself from the inside-out that you will see physical changes in the shape and size of your body.

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Seeing pictures of yourself when you were in better shape is very motivating - Take a few of these pictures and place them where you can easily get to them. Then, visualize yourself at that weight again, and be confident that you can get that body back with some hard work and dedication.

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The best time to exercise - While many exercise physiologists recommend that you exercise in the morning, I say exercise when you can!! The reason many suggest mornings is because when we wake up our metabolism is very low, and slowly rises as the day goes on. It peaks at around 6pm, and then declines so that we may sleep. So by exercising in the morning, we get an early boost of our metabolism, therefore, it remains high all day and we burn more calories.

Also, things tend to come up during the day making it easier for us to NOT exercise at night. But like I said, whatever time is best for you is the perfect time! You will still burn fat during and after your exercise session (as long as you are in the target heart rate zone for 15-45 minutes, depending on which exercise you do) whether you work out in the morning, afternoon, or at night.

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Avoiding snack attacks - Pre-bagged snack foods are a great way to stay on track when the hungries hit while you are on the road.  Be sure to keep some pre-measured snacks with your in your car in case you get stuck in traffic.  This strategy could help you to avoid any last minute golden arches runs out of weakness.  Stick with snacks that will fill you up like little baggies of whole grain cereals, trail mixes and granola bars.  But watch that calorie and fat intake....some are better than others.

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The favorite part of a workout for most clients:  STRETCHING!

-At least stretch before and after activity, but it is agreed that daily stretching can produce the best results.
-For longer lasting results, stretch at a low intensity, for a longer duration.   In other words, hold your stretches to just to where you feel a "pull" but not pain, and hold it for 15-60 seconds.
-The more warm your muscles are, the greater your potential range of motion, so warm up before you stretch by walking briskly for a few minutes, as well as doing the majority of your deep stretching after your cardiovascular
workout.
-Flexibility is specific to each joint, so it is important to take the time to stretch each major muscle group/ joint. 
-Proper body positioning is critical for an effective stretch.  Be sure to follow instructions for each stretch. 

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Looking for a change of pace in the strength training department -  Drop the weights for a day and join in on a strength training class.  Most all gyms offer some sort of "muscle conditioning" class that will have you pushing and pulling all kinds of different fitness equipment bands, tubes, balls, weights, plus....you will do many exercises simultaneously with partners (something you won't see in a weight room).  A fitness class typically lasts an hour and will work your full body.  There is usually a flexibility component during the last 10 minutes of class.

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Eating an adequate amount of calories each day helps keep your metabolism high - Digestion burns a large amount of calories. If you don't  feed your body, it reacts by slowing down your metabolism to conserve energy. Your body starts to prepare for a famine, and slows the calorie burning process down to a bare minimum. That is why after you haven't eaten for a long time you feel tired and sluggish. Energy is the body's number one priority, so the body will do anything to get it. If you go long enough without eating, the muscle tissue (protein) must then be converted to glucose to sustain body functions. You will burn off some fat during a starvation or low calorie diet. But since fat is the most abundant source of energy the body will "hold on" to your fat cells tightly before they release them for energy use.

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The facts on alcohol - Unfortunately, alcohol isn't so great for those wishing to lose weight, or even maintain for that matter.  Alcohol has too many calories per gram, just like fat.   Fat has 9 calories per gram, carbs have 4 calories per gram and protein has 4 calories per gram.  But alcohol has 7 calories per gram, so you can see how adding these nutritional zero calories to your daily diet can really hurt your weight loss plan. Alcohol is absorbed into the bloodstream almost immediately rather than staying in the stomach like food, so you certainly aren't going to feel full after drinking any.   Add alcohol to a night out with dinner and your calorie consumption is through the roof.  The worst part about alcohol is that it is a depressant, which means it will slow down your metabolism.  A high metabolism is the key to weight loss and maintenance!

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Whether you exercise or not, water is of the utmost importance - If you are a regular exerciser, water is critical, since dehydration causes fatigue, and can dramatically affect your performance.  The recommended intake of water is:  8-10  8oz glasses of water each and every day, 9-13  8oz glasses of water each day if you exercise.  Our body is made up of more than 75% water!  Believe it or not, water is by far the most important element of your weight loss program.  If you want to lose weight permanently drink up.

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Resting heart rate is a wonderful way to measure improvements in your fitness level -  By taking your resting heart rate before you start your lifestyle change you will have a wonderful tool to measure how much healthier your heart will become with regular exercise, since resting heart rate typically decreases as fitness level improves.

To take your resting heart rate, place your index and middle fingers together on the opposite wrist, about 1/2 inch on the inside of the joint, in line with the index finger.  Feel for a pulse.  When you find a pulse, count the number of beats you feel within a one minute period. 

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How to get your body trained to BURN fat instead of store it - AEROBIC EXERCISE.  As an unfit person begins to exercise, their body continues to hold on to the fat, because it is not trained to release it very easily.  But over time, as you exercise regularly, your fat cells begin breaking down more readily, and your muscles actually recruit more fat burning enzymes to make their job easier.  You essentially become more efficient.  As you become more fit, your fat STORING enzymes start to disappear, and you become a fat burning machine!

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Increase your metabolism - Exercise in general increases your metabolism, because not only do you require tons of energy to get through your workout, but once you stop exercising your muscles work like crazy to replace all the glucose you just burned up! This "post exercise" calorie burn continues after your session is over.  If this does not convince you to integrate exercise into your daily life, then I don't know what will. Now you know why fit people can eat so much. They have a high metabolism, and naturally burn a large amount of calories during exercise and at rest.

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A pound of fat at rest burns only 2 calories. A pound of muscle at rest burns 50 calories! - By adding muscle tissue to your body you have increased your BMR because it requires so much more energy to "maintain" muscle mass. Adding more lean muscle tissue, and decreasing your fat tissue produces a calorie-burning machine, even at rest!

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More Tips:

Warming Up

No Pain No Gain

 

 

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