Fitness tips
You've probably heard about how fitness can help you live longer and prevent diseases like heart disease in your future. But what can physical fitness do for you right now? A whole lot!
GET DOWN!
Did you know that music is the best motivator? If you want to get inspired and
get in shape, crank up the tunes, this will help you forget about daily stress,
focus on your workout and get the body rockin! Try it next time you need to "pump
it up" and watch how much better you feel as you workout to your favorite
tunes! CRANK IT UP!
SLEEP
TO GROW!
With all the work you do, training and exercising, the only
real change to your body happens when you sleep. During sleep your body secretes
growth hormone, to repair and build the muscles that you exercised during the
day. So if you are not getting at least 8 hours of sleep every night, then you
are not allowing enough time to GROW. Sleep is as important as EXERCISE! Now go
to sleep.
FORGET
THE FIZZY!
Some kids drink more than 5 cans of fizzy drink a day!
Each can of soft drink contains 10 teaspoons of sugar plus caffeine! Eliminating
soft drink from your diet alone, can significantly change your diet and help you
lose weight. Try it! Drink water, iced tea, or juice. Do it.
THIRST!
Once
you have the feeling of THIRST, your body is ALREADY dehydrated. SO, make sure
to keep hydrated by drinking at least 8 glasses of water each day, and more if
you are working out harder than usual. Another tip: if your urine is clear or
pale yellow then you are drinking enough water!
Benefits of water:
- Keeps Fat Off
- Suppresses your Appetite
- Assists your body in metabolizing stored fat
- Reduces fat deposits in your body
- Relieves fluid retention problems
- Reduces sodium build-up in your body
- Helps maintain your muscle tone
- Helps relieve constipation
AEROBIC CHOICES
- Aerobic classes
- Biking (outdoors)
- Biking (indoors, also called spinning)
- Dancing (even to the radio!)
- Jogging (outside or on the treadmill)
- Stairmaster (or running up and down stairs)
- Running (outside or on the treadmill)
- Rowing (indoor or on the river)
- Skipping (jumping rope) …
...and there are many others... just be sure to start slowly and work your goal up to 20-30 minutes 3 days a week [it is necessary to keep your heart rate up, which helps burn stored fat] each day for whatever exercise you choose. In order to get the most benefit and the most fat loss, it is important to keep up the activity for at least 20-30 minutes AND keep your heart rate up...REMEMBER YOUR TARGET HEART RATE IS 220 [minus] (Your Age) = Target Heart Rate [This number is the highest rate your heart should beat per minute during intense exercise, However, you should try to keep your heart rate around 70-80% of that number during the whole workout]...
…you can do it, just give yourself some time. It does take time! Make sure you keep your diet in check too!
