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August 17, 2010
In Today's Issue
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
- 10 Tips To Start And Stick With Exercise...
- Overweight? Shocking Proof that it may not be your fault
Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
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10 Tips To Start And Stick With Exercise...
Dear Reader,
Everyone knows how important it is to exercise, the thing is, most of us still aren't making activity a regular part of our daily routine, leaving experts worried about our prospects for long term health. Getting started with an exercise program can be the hardest part, so internet health and wellness resource WebMD asked two experts to offer up some specific strategies we can all use to get, and keep, motivated.
Research backs up this approach. A study published in 2008 out of the University of Missouri-Columbia found that when adults with chronic conditions were given strategies to change behavior, they increased their activity levels significantly. Information intended to change knowledge and beliefs about exercise didn't have the same effect.
It's simple, action focused strategies are the way to go according to Vicki Conn, a professor and associate dean of research at the Missouri University Sinclair School of Nursing. That means you need to write things on paper, keep track of your activity over time and you'll be more aware of your progress and stay motivated.
Some other suggestions from personal trainer Tonya Gutch of Dallas' Cooper Fitness Center are ones you've heard before, but that's because they work, especially if applied over time.
1) Set specific goals you can reach - workouts of 20 minutes, 3 times a week is fine to start. Increase your time and intensity slowly.
2) Use reminders - schedule exercise like you would anything else, and keep that appointment. Be sure to have your gym bag in the car, the shoes handy, MP3 player charged so you're ready to go.
3) No food rewards - when you reach your fitness goal, reward yourself with something that's not edible, but still enjoyable... a treat that's just for you. Things like a movie, a pedicure, a shopping trip or a massage are great choices.
4) Invest in quality workout shoes - you want ones that feel so good that you look forward to putting them on. Avoid high top styles and opt for good cushioning and arch support. Since you should replace workout shoes when they start to lose support, as soon as every 3 to 6 months, you may want to buy two pairs to start and alternate between them.
5) Find a buddy or class - when someone is depending on you, and you're working toward the same goal, that's a powerful motivator. It also makes the workout that much more fun.
6) Start slow - you can still get big benefits by breaking exercise into segments all through the day. Start with 10-15 minutes of activity, a few times a day whenever you can fit it in. This really does add up.
Continues below...
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10 Tips To Start And Stick With Exercise... Continued...
7) Walk - its one of the easiest ways for most of us to get
more exercise. By wearing a pedometer you keep track of how far you've gone toward
a daily goal. This is especially good for those who have a desk job; you might
aim for 5,000 steps a day to start, working up to 10-15,000 steps a day over
time.
8) Basics are best - you don't need fancy equipment to get a
great workout. Think instead of medicine balls, free weights, Swiss balls and
kettle bells. Enjoy nature - hike or run on the beach. And there's no better
workout than a game of basketball or baseball with the kids.
9) Work multiple muscle groups - when you work more than one
group of muscles at a time, using full body movements it takes less time to do
a thorough weight training workout and burns tons of calories too. Try squats
(lower body) with dumbbell shoulder presses for the upper body to start and see
how you feel.
10) Use technology - look to your MP3 player, iPod, books on
tape or even the television for companionship during your exercise session and
you'll be amazed at the difference this can make... distracting you from lazy
impulses, and increasing your intensity level.
Being more active does wonders for your body and your mind. It builds strength,
helps your heart, gives you more energy and even cuts stress. Best of all it
can benefit nearly everyone... so what are you waiting for? Remember, if you
haven't been active for a while or are new to exercising it's best to check with
your doctor first to ensure you get off to a good start.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
WebMD info on exercising:
http://www.webmd.com/fitness-exercise/guide/default.htm
FamilyDoctor.org info on how to get started with exercise
http://familydoctor.org/online/famdocen/home/healthy
/physical/basics/015.html
Expert Tonya Gutch, senior personal trainer, Cooper Fitness Center:
http://www.cooperaerobics.com/Company-Profile/Dallas/Cooper-Fitness-Center/Personal-Training/Tanya-Gutch.aspx
Vicki Conn, PhD, RN, FAAN, Sinclair School of Nursing, Missouri University:
http://nursing.missouri.edu/faculty/faculty-profiles/conn/index.php
Conn, V.S. Patient Education and Counseling, 2008:
http://www.pec-journal.com/article/S0738-3991(07)00390-4/abstract
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