Tips on Exercising...

Walking, weight lifting, and yoga would be the most balanced exercise plan because it has three different types of exercise: aerobic/cardio (walking), strength training (weight lifting), and flexibility training (yoga).

 

All three are important. Aerobic or "cardio" (walking, jogging, cycling, swimming, tennis, basketball) boosts the strength of your heart and lungs; strength or “resistance” training (weight lifting, resistance band exercises, etc.) help to keep your muscles and bones strong, and help with balance and coordination; and flexibility exercises (yoga, stretching, tai chi) can improve your range of motion and reduce your risk for injury.

There is no "correct" order for cardio and strength-training exercises -- but it may make a difference if you have a specific goal in mind. If your primary goal is endurance, do cardio first. If it’s building strength or burning calories, do resistance training first. This gives your body the energy to focus on your main target.

 

The most important thing is to get enough of both types of exercise every week.

 

Bad news, shopaholics: You don't usually breathe harder, nor does your heart beat faster while shopping -- or doing the laundry -- so those activities don’t count as “exercise.” Something like pushing a lawnmower, though, can qualify as a moderate-intensity exercise if you do it for 10 minutes or longer.

 

What’s moderate intensity? You can talk but not sing the words of your favorite song. Vigorous intensity is when you’re breathing hard and fast and can’t speak more than a couple of words.

Recomanded level is at least 150 minutes a week of moderate-intensity cardio/aerobic activity or 75 minutes of vigorous-intensity aerobic activity, or some combination of both. It’s fine to spread out your exercise over the course of the day. Stick to a minimum of 10 minutes at a time, though.

 

Anyone with a medical condition and anyone over the age of 45 should talk to their health care provider before beginning an exercise program.

You can get the same fitness benefits in half the time with vigorous exercises. That includes jogging, swimming laps, cycling fast, playing tennis or basketball, or another sport that involves a lot of running.

 

Many people don’t warm up before exercise or cool down, but they should. A warm-up period of light aerobics -- slightly raising your breathing and heart rate -- can prepare your muscles and help prevent injury. A brisk walk or a steady bike ride for 5-10 minutes – or until you break a sweat -- should do the trick.

 

A cool-down period helps your body recover from the workout. To cool down, simply continue your exercise session but at a lower level of intensity. Include gentle stretching to loosen your muscles, tendons, and ligaments to help prevent soreness and injury.

 

Recomended level is  5-10 minutes of cool-down.

 

You’ll get the most cardiovascular benefit when you exercise at 50% to 85% of your maximum heart rate.

 

To find your maximum heart rate, subtract your age from 220. Your target heart rate is 50% to 85% of that number.

 

To measure your heart rate -- or to take your pulse: place your fingers on the artery on your wrist or side of your neck and count the number or beats in a minute. Or count the number of beats in 30 seconds and double it. That is your heart rate. 

 

It's important to stay hydrated before and during exercise. Remember, it takes a while for fluids to move through your system. Drink about 20 ounces of water two to three hours before exercise and 8 more ounces about 25 minutes before you start. Drink about 10 ounces of water every 10 to 20 minutes during your exercise.

 

Water is usually the best way to rehydrate, especially for most people doing normal, daily exercise. But if you’re exercising vigorously for more than an hour, sports drinks can be just as good -- or better. Sports drinks can provide energy in the form of carbohydrates and replace electrolytes lost through perspiration. That helps you perform steadily for a longer time.

 

Ready to start exercising? Great. Just check with your doctor first. It’s particularly important if you are over 45 (man) or 55 (woman), are taking prescription medication, or have a long-term health condition such as heart disease, diabetes, or arthritis. 

 

Also check with a doctor if you have had dizziness, shortness of breath, or pain in the chest, neck, jaw, arms, or other areas.

Working your muscles to the point of tiredness is a good way to strengthen and tone them. If you're lifting weights or using weight machines or resistance bands, start with one set of eight to 12 repetitions, then work your way up. Once you can do 12 repetitions of an exercise with good form, increase the weight slightly.

 

Be sure to lift slowly and use the right form when strength training, because bad technique can lead to injury.

Spot reducing is a myth: You can’t target specific parts of your body for weight loss. To lose fat and weight from a specific area, you have to do regular physical activity that works your entire body. Many “mind-body” exercises are known for improving flexibility, strength, and balance. Most of them, though, also can improve your fitness level. There are many types of yoga, and some of them involve vigorous exercise. Most forms of Pilates involve robust strength training. And tai chi improves agility, heart function, and overall fitness.

 

Think about adding these exercises to your warm-up or cool-down periods.

 

The best time to exercise? Whenever you can make it a part of your regular routine. Research shows that your body will adjust to whatever time of day works for you. Some studies suggest physical performance peaks in late afternoon. Other studies suggest that morning workouts may help you sleep better. The most important thing is to pick a time of day you can stick with.