Getting Back to Fitness? You may be a newbie or once physically fit but you got off track, nevertheless it’s a good thing that you are thinking about getting back in shape.
You are taking one of the most important steps which is finding out what you need to do to get back in shape so you can begin to look good and feel good or better still look fit and fabulous.
First step to getting started with fitness is getting clear on your “WHY?” Why are you taking out the time at this point in your life to get back in shape and why is it important that you do it now?
It is important to know this because it will keep you going on days you want to slack off or quit. I suggest writing it out in a journal or a place you have easy access to. To make this exercise effective, keep asking yourself “why am I deciding to get back in shape now?” Write each answer down, stop asking this particular question till you get to a point when you no longer have answers. You may need to do this over a period of days.
Next step is to know your health numbers - Healthy weight, BMI, Blood Pressure, cholesterol levels, waist size. Record the numbers and the date. This would help you keep track of your progress. Take time to celebrate as you see the numbers change for good.
You are taking one of the most important steps which is finding out what you need to do to get back in shape so you can begin to look good and feel good or better still look fit and fabulous.
First step to getting started with fitness is getting clear on your “WHY?” Why are you taking out the time at this point in your life to get back in shape and why is it important that you do it now?
It is important to know this because it will keep you going on days you want to slack off or quit. I suggest writing it out in a journal or a place you have easy access to. To make this exercise effective, keep asking yourself “why am I deciding to get back in shape now?” Write each answer down, stop asking this particular question till you get to a point when you no longer have answers. You may need to do this over a period of days.
Next step is to know your health numbers - Healthy weight, BMI, Blood Pressure, cholesterol levels, waist size. Record the numbers and the date. This would help you keep track of your progress. Take time to celebrate as you see the numbers change for good.
BMI (Body Mass Index) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years. BMI can be used to indicate if you are overweight, obese, underweight or normal. A healthy BMI score is between 18.5 and 25. A score below 20 indicates that you may be underweight; a value above 25 indicates that you may be overweight. To calculate your BMI, Click Here
Your waist to hip ratio is an important tool that helps you determine your overall health risk. People with more weight around their waist are at greater risk of lifestyle related diseases such as heart disease and diabetes than those with weight around their hips. It is a simple and useful measure of fat distribution.
To calculate your waist to hip ratio, Click Here or visit http://www.healthstatus.com/calculate/waist-to-hip-ratio
To Perform The Home Body Fat Test: Click Here
Your overall goal in any type of workout you choose should be to lose fat and gain muscle.
Before you choose your exercise regimen, set a short term goal for 3 months and a long term goal for 6 months. Set a reminder on your calendar to see how you are doing at the end of each period.
As a general rule, always accompany your fitness plan with a healthy nutrition plan for best results. If you need help or struggling with your fitness or nutrition plan, schedule a complimentary discovery session with me today at www.itstimefitnessaz.com/discovery-session and let’s talk.
4 Types of Exercise
Exercise and physical activity fall into four basic categories — endurance (cardio) strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they're doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.
You can start with endurance and add strength after you established your endurance routine. Also feel free to explore balance (Heel-to-toe walk and Tai Chi) and flexibility (Yoga) type of exercises as well. This will depend on what your fitness goals are.
Endurance, or aerobic, activities increase your breathing and heart rate. It includes brisk walking or jogging, Dancing, Swimming, Biking, Climbing stairs or hills, playing tennis etc.
Strength exercises make your muscles stronger. It includes Lifting weights and using a resistance band.
Recommended Physical Activity Levels
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Decide what days of the week you can create time to workout. Also decide how you are going to spread out the 2 hours and 30 minutes Recommended Physical Activity Time. You can begin with an hour each week and build up that till you get to the Recommended Physical Activity level.
Regular cardio exercise has been shown to reduce body fat, decrease total cholesterol, boost mood, lower resting heart rate, and improve heart and lung function. It only counts as cardio when you elevate your heart rate into an aerobic zone, which is 55% to 85% of your maximum heart rate. You can calculate your target heart rate here. Simply check your pulse during any activity to find out if your activity counts as exercise.
If you are new to exercise or have received exercise restrictions from your doctor, start with a lower heart rate range (about 55% to 65%). If you are an intermediate exerciser, try to stay within the range of 60% to 80%. Very fit individuals can work up to 85%. Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight.
Workout Tips
I would love to hear your comments, questions or feedback. Please leave me a comment below. Thanks :-)
Now do me a favor, live the good life that God has blessed you with to the full till it overflows by staying fit and fabulous
Cheers,
Ade
Your waist to hip ratio is an important tool that helps you determine your overall health risk. People with more weight around their waist are at greater risk of lifestyle related diseases such as heart disease and diabetes than those with weight around their hips. It is a simple and useful measure of fat distribution.
To calculate your waist to hip ratio, Click Here or visit http://www.healthstatus.com/calculate/waist-to-hip-ratio
To Perform The Home Body Fat Test: Click Here
Your overall goal in any type of workout you choose should be to lose fat and gain muscle.
Before you choose your exercise regimen, set a short term goal for 3 months and a long term goal for 6 months. Set a reminder on your calendar to see how you are doing at the end of each period.
As a general rule, always accompany your fitness plan with a healthy nutrition plan for best results. If you need help or struggling with your fitness or nutrition plan, schedule a complimentary discovery session with me today at www.itstimefitnessaz.com/discovery-session and let’s talk.
4 Types of Exercise
Exercise and physical activity fall into four basic categories — endurance (cardio) strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they're doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.
You can start with endurance and add strength after you established your endurance routine. Also feel free to explore balance (Heel-to-toe walk and Tai Chi) and flexibility (Yoga) type of exercises as well. This will depend on what your fitness goals are.
Endurance, or aerobic, activities increase your breathing and heart rate. It includes brisk walking or jogging, Dancing, Swimming, Biking, Climbing stairs or hills, playing tennis etc.
Strength exercises make your muscles stronger. It includes Lifting weights and using a resistance band.
Recommended Physical Activity Levels
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Decide what days of the week you can create time to workout. Also decide how you are going to spread out the 2 hours and 30 minutes Recommended Physical Activity Time. You can begin with an hour each week and build up that till you get to the Recommended Physical Activity level.
Regular cardio exercise has been shown to reduce body fat, decrease total cholesterol, boost mood, lower resting heart rate, and improve heart and lung function. It only counts as cardio when you elevate your heart rate into an aerobic zone, which is 55% to 85% of your maximum heart rate. You can calculate your target heart rate here. Simply check your pulse during any activity to find out if your activity counts as exercise.
If you are new to exercise or have received exercise restrictions from your doctor, start with a lower heart rate range (about 55% to 65%). If you are an intermediate exerciser, try to stay within the range of 60% to 80%. Very fit individuals can work up to 85%. Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight.
Workout Tips
- Mix up your workout so that you don’t get bored doing one thing. Spend more time on the workout that you enjoy and are producing the results you want to achieve.
- Target problem areas during your workout sessions – waist, hips, thighs, glutes, legs, hips, back, abdomen, chest, shoulders, and arms.
Click here to check out the Ultimate Workout for Belly Fat Loss - Cardio and Abs Workout by Fitness Blender - Choose a workout based on your body type. Click here to find out more.
- Create a workout playlist of songs that you enjoy that’s 30 - 45mins long. This is a way to help you get thru the workout by focusing on the music while you burn calories. Here’s a playlist of some of my favorite songs that will encourage you to finish your workout session. Click here
- Finally if you enjoy dancing, it’s a great cardio workout, and the intensity will determine the amount of calories you burn. Remember, the key to staying with any workout routine lies in how much you enjoy what you are doing. Here’s a playlist of some of my favorite Christian Dance Fitness Videos. Click here
I would love to hear your comments, questions or feedback. Please leave me a comment below. Thanks :-)
Now do me a favor, live the good life that God has blessed you with to the full till it overflows by staying fit and fabulous
Cheers,
Ade
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