When Fitness is a Lifestyle
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When Fitness is a Lifestyle |
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Are you working out, but not seeing results? Nothing is more frustrating than working out and not seeing any changes on your body. First of all, are you getting your measurements done on a regular basis? You can be decreasing body fat and adding lean tissue. However, unless you are being measured, you may not even know it. Secondly, when was the last time you changed your workout program? Remember, your body adapts to what you are doing. I strongly recommend changing your workouts at least once per month. It can be as simple as changing the weight, sets, reps or rest time. Make sure if you are doing your own thing that you do not create a muscular imbalance. Muscular imbalance is created when people do a ton of chest and abdominal work, but they neglect their back and posterior shoulder muscles. How hard are you working out? Are you someone that just likes to chat with all your friends and wonder why you are at the gym for two hours and still look the same? In order to create more lean tissue, you need to overload the muscle. If you are doing fifteen repetitions and the weight is so light that you could do twenty-five reps, its time to move up the weight. Now on that same subject, if it’s been a while since you have lifted weights do not jump in and think you are in your college prime. You need to start out slowly, and give your joints and tendons a chance to get up to speed. If not you will be spending your time on the injured list. I recommend thirty minutes of some type of physical activity daily. Doing yard work or housework is considered physical activity. Strength training is key! Lifting weights increases your metabolism, strengthens your bones, tendons and ligaments. Strength training will promote a higher quality of life and promote independence for older people. I am not talking about bodybuilding. If you do not have access to weights, you can use resistance bands or your own body weight for resistance. Strength training should be done at least two times per week. One set of each muscle group is sufficient. Use a weight that the last few repetitions are a little tough with. Of course, you can do more than one set and produce better results. Cardiovascular activity should be done in moderation. I see people that acquire bad knees, feet, ankles, and hips from doing too much cardio. Walking is fine, as long as you can keep up a good pace. Walking by itself will not create the body you have always wanted. My best piece of advice is to cross train. Ride a bike, roller blade, swim, hike or any other activity that elevates your heart rate. Cross training will help eliminate boredom and prevent overuse injuries. Cardio can be done most days for twenty to thirty minutes. Flexibility is defined as range of motion in a joint. You can and should stretch each muscle group daily. Hold each stretch for fifteen to twenty seconds, and never bounce or use force to stretch. Try yoga as another alternative. Last but not least, keep track of your food. You can exercise until the cows come home, but without proper nutrition your body will never be what you want it to be. People have a tendency to underestimate their food, and overestimate their exercise. So many times people overeat because they feel justified since they exercised that day. Moderation is the key. Have whatever you want, just keep track of it. If you have a bad day, get over it and keep moving in the right direction. If you give up, you are not giving up on me or anyone other than yourself. There is no magic pill, cream or exercise gizmo. Use common sense!! Slow and steady wins the race every time. If something sounds too good to be true, most times it is. Clients of the month
Herm and Rose were featured on 9News in February - Check out the link! http://www.9news.com/acm_news.aspx?OSGNAME=KUSA&IKOBJECTID=08eacad1-0abe-421a-01e5-ff74d1fa5f50&TEMPLATEID=0c76dce6-ac1f-02d8-0047-c589c01ca7bf Herm and Rose started in November after Herms’ doctor wanted him to lose some weight and begin an exercise program. Herms’ wife Rose thought it would be a good idea to join him in his new endeavor. Here are their excellent results: Herm
Rose Great Job!!!! |
