Benefits and Strategies for Adding Activity to Your Day
By David Greenwalt
See the resources at the end of this document for at- home, beginner cardio and strength training instruction, videos and kits.
We recommend a minimum of three days of physical activity per week for all people. For those who desire weight loss we recommend at least five days of physical activity per seven days.
What counts? Any planned physical activity that causes you to sweat OR increases your breathing rate AND that is somewhat hard, hard or very hard for the purpose of improving physical fitness. You should not count warm-ups, cool-downs, stretching or the first five minutes of any resistance or cardio There are three chapters in training. The Leanness Lifestyle book
devoted specifically to Logging, tracking and viewing your activity is easy with exercise. They are Chapter the Leanness Lifestyle University (LLU) online campus 13: Benefits of Regular tools. Just select from the pull-down menu of activities Physical Activity, Chapter 14: that fit the definition above and enter the minutes you Resistance Training for spent performing it. Everyone and Chapter 15:
Aerobic Lifestyle Prescription. Make sure you own the book. You can purchase it in paperback or Kindle format directly from Amazon.com
Being physically active is important. It can help you feel better, acts as a natural anti-depressant, improves your immune system and will improve your health. There are many fun things that you can do to be active by yourself or with family or friends.
Research has shown that you'll be much healthier if you regularly accumulate 30 minutes of moderate physical activity over the course of a day. You can do
30 minutes all at once or 10 minutes at a time, three times a day. If you are not used to being active, start out slowly and work up to 30 minutes a day. Maybe you walk 10 minutes before breakfast and again at noon and again sometime after dinner. If you want Log your activity online by mousing over the ACTIVITY more benefit, go a little longer. TAB and clicking on the Activity Log link.
Soon you will see charts and reports that will make the process fun, motivational and educational.
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TIP: Maybe you continue to watch three hours of Improves functioning of immune system television, if this is your norm, but you walk around Reduces risk of becoming diabetic the house during commercials. Or you make a pact Controls body weight that you won’t watch television unless you are Helps weight loss exercising. Many people put their treadmill, elliptical or Promotes loss of body fat other cardiovascular equipment in the room where Promotes loss of dangerous abdominal fat they watch television for this purpose. This can make a Necessary for maintaining weight loss dramatic difference in your overall activity Prevents depression accomplished each day. Improve your outlook! Prevents anxiety Improves immune system No matter what your age or how inactive you have Makes heart stronger been, you can decide to be physically fit. Even if you Reduces blood clotting dislike vigorous exercise - or have tried and failed Can reduce falls in the elderly more times than you care to remember - you can Reduces risk of osteoporosis make regular physical activity part of your life. The Improves functioning in arthritis patients point is not to make physical activity an unwelcome chore, but to take advantage of every opportunity you Be Patient have to be active. Physical activity can be your solution to feeling tired, bored, and out of shape. With more Start easy and progress gradually. You may only be physical activity you may feel less stressed! able to go 5 or 10 minutes when first starting. Gradually work up to the full 30+ minutes. When you Other Benefits of Physical Activity can easily complete your 30+ minutes, then you can gradually increase intensity if you wish to develop Reduces blood sugar levels higher fitness levels. Increases metabolic rate after workout Improves mental health It may have taken you years to get out of shape. Don't Increases self-esteem and self-concept try to get back into shape overnight. Give your body Increases well-being time to adapt and strengthen. If you're under age Increases quality of life 35 and healthy, you don't need to see your health Reduces depression care provider before starting a moderate- Reduces anger intensity activity program. If you are male and Reduces anxiety over age 40 (or female and over age 50) and plan Helps cope with stress to begin a vigorous physical activity program, Improves vitality and "energy" consult your physician. Other conditions that Improves sleep indicate a need for medical guidance are: Aids relaxation Can help quit smoking and reduce customary • Diabetes weight gain • Obesity Can help stick with dietary changes • Heart problems Builds muscle tissue • High blood pressure Increases metabolism • Family history of early stroke or heart attack deaths Improves pain tolerance • Frequent dizzy spells Improves some hormonal functions • Extreme breathlessness after mild exertion Improves blood flow to the brain • Arthritis or other bone problems May enhance cognitive functioning • Severe muscular, ligament, or tendon problems May aid recovery from substance abuse • Smoking Burns calories Increases life expectancy. Active people live 2- Remember that vigorous exercise involves minimal 10 years longer. health risks for people in good health, or for those Improves overall quality of life following a doctor's advice. Far greater risks are Reduces heart attacks by about 50% associated with inactivity and obesity. Reduces strokes Reduces blood pressure Go Easy Reduces risk of becoming hypertensive (having high blood pressure) When you've chosen an activity, ease into it. Give your Reduces triglycerides (fats in blood) heart and muscles time to warm up for more vigorous Increases HDL (good cholesterol) activity to follow. The same is true for the end of the Reduces risk of colon cancer activity. Cool down gradually with easy walking, Possibly reduces risk of breast cancer stretching, or other lower intensity activity. Possibly reduces risk of prostate cancer
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Exercise at a level you can maintain for 10 to 30 Move your body! minutes without undue strain or fatigue. A moderate intensity activity should feel "fairly easy to somewhat Change your habits by adding activity to your daily hard" and make you breathe deeply but not be out of routine. Any movement you do burns calories. The breath. You will feel warm and sweat moderately. more you move, the better. Check out some of these However, you should not feel any burning sensation in simple activities to get you started today. your muscles. When first starting, choose moderate activities you enjoy and that are within your current To perk up: level of capacity. Get up 15 minutes earlier in the morning and stretch. As you get used to regular activity and want a greater Jog or step in place. challenge you can participate in more vigorous aerobic Ride your stationary bike while watching TV. activity. Aerobic activity is any extended activity that Workout along with an exercise video. makes you breathe hard while using large muscle Use the stairs instead of the elevator. groups at a regular, even pace. Examples of aerobic Walk to each end of the mall when you go activity include aerobic dancing, cross country shopping. skiing, jogging, and racquetball. It helps make your Park your car a few blocks away or in the heart stronger and more efficient, and benefits your parking stall farthest from the entrance. lungs and circulation. However, physical activity need Play your favorite dance music. Do the old not be strenuous to bring health benefits. What is steps you love--add some new moves. important is to include physical activity as part of your Jump rope or play tag with your kids or regular routine. grandkids. Use hand-held arm weights during a phone Be Safe conversation wth a friend.
Always drink lots of water - before, during, and What's the best type of physical activity for you? after your exercise session. Include rest periods in your daily exercise The best type is the one or two that you will do! Pick program, especially if you sleep fewer than 8 an activity that you enjoy doing and one that will fit hours each night. into your daily routine. Start with moderate levels of Don't overdo! If you get too tired or get sore activity and work your way up! muscles it isn't much fun any more. Then, you'll likely quit. Enjoy Yourself Take it easy, but be regular. Your body will adapt to your new activity level. Choose activities that are fun, and not Wear appropriate clothing. Exercise clothing exhausting. If you're just starting out, a stroll should be loose-fitting to permit freedom of around the block is preferable to a 10 mile movement. As a general rule, wear lighter backpacking trip! clothes than temperatures indicate because Break up the monotony. You don't eat the exercise generates heat. In very cold weather, same thing every day. Why should you do the wear several layers of light clothing. Extra same exercise daily? Variety will keep you from layers trap heat. And if you get too warm, you getting bored. can always shed one of the layers. Enlist support. Do you want a "buddy" to keep Never wear plastic or rubberized clothing. It you accountable? Maybe you need someone to interferes with the evaporation of perspiration volunteer to watch your children so you can and can cause your body to overheat. get out and walk unhindered. Decide how you Keep covered. In hot, sunny weather as well as can best be supported in your exercise plan, cold, keep your head covered. Wool caps work and then ask for the help you need. well for winter. In summer, try a tennis or If you're social, exercise with your spouse, sailor hat that provides shade and can be child, or friend. Join a health club, soccer water-soaked. league, or volleyball team. Wear appropriate shoes. Listen to music or a book on tape while you Contact your health care provider if you exercise. Or exercise while watching television. experience any dizziness, irregular heartbeat, Schedule time to exercise when there's little increased fatigue, pain, or shortness of breath. chance you'll have to cancel or interrupt them because of demands on your time.
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If you're results oriented, set weekly goals and then track your progress. A goal might be 30+ Physical Activity A Habit minutes of activity 5 days per week. Or, it may be walking 2 miles 4 days each week. Be Track your daily progress. This is easy with the LLU specific and write it down. Then check your online campus tools. Start out slowly. Soon you will progress weekly. reach 30 minutes or more a day! Reward yourself as you reach your personal fitness goal. Studies Document Benefits
Moderate level of activity Hundreds of studies document the health benefits of physical activity. The report, Physical Activity and Here's a good place to start. Moderate activities such Health: A Report of the Surgeon General, brings as walking and climbing stairs for 10 minutes, three together the collective results of decades of research times a day can improve your health. Pick a few things on this topic. Among the Surgeon General's findings: to try from the list below: People who are usually inactive can improve their health and well-being by becoming even Moderate Activities moderately active on a regular basis. Physical activity need not be strenuous to • walking • gardening • dancing • vacuuming achieve measurable health benefits. • raking leaves • climbing stairs • bowling Greater cardiorespiratory fitness can be • being romantic • washing the car achieved by increasing the duration, frequency, or intensity of physical activity. Vigorous level of activity Even More Good News You can increase to this higher level as you become more fit. You get additional health benefits from doing Health experts recommend you do 30 to 60 minutes of vigorous activity. If you are already at this level, keep physical activity nearly every day. The ideal for you to up the good work! do some type of aerobic activity three or more times a week, and some type of muscle strengthening and Vigorous Activities stretching at least twice a week. However, if you are unable to do this level of activity, you can gain • bicycling • jogging/running • swimming substantial health benefits by accumulating 30 minutes • marching in place • doing aerobics of moderate-intensity physical activity each day, at • playing sports (basketball, football, soccer, baseball) least five days a week. • being passionately romantic As you looked at the list of physical activities, chances Make staying physically active a lifelong habit! are you saw some you're already doing. The good news is, you can benefit by any amount of physical Make it a family thing. activity - even if it's done in short spurts. Work out with your family, friends, or neighbors. Teaming up with a partner keeps To become more active throughout the day, take you both motivated. Make it a religious thing. advantage of any chance to get up and move. Start a physical activity group at your church. Make it a work thing. Take the stairs instead of the elevator. Keep a pair of walking shoes at your job. Park a little father away from your destination Hook up with a coworker and use part of your and walk the extra distance. lunch time or breaks to be active. Stand up while you're talking on the phone. Challenge each other to better health. Play tag with your children Ride your bike to the store instead of driving. Prune your trees and shrubs. Are you ready to get active? Instead of reclining, sit up while watching TV. Better yet, walk on a treadmill or ride an You can start being physically active slowly if you do exercise bike while watching your favorite not have a health problem. If you have a health program. problem, check with your doctor before starting a Fire your housekeeper (if you have one) and vigorous exercise program. do the cleaning yourself. Review a Physical Activity Readiness Questionnaire Do stretching exercises in your office or cubicle (PAR-Q). Create a healthier you! Choose one activity several times each day. from the list of moderate or vigorous activities above Set aside time to walk during your breaks or and get started for a healthier you! lunch period.
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Recreational Activities for Your Health and The weather is too bad. Pleasure There are many activities you can do in your own home, in any weather. Walk, walk stairs, do household Another way to become more active is to pursue cleaning. hobbies or recreational activities that require you move your body. Plan events that encourage you to be more Exercise is boring. active. Listen to music while being active. Doing outside activities gives you interesting scenery. Do an activity Visit the zoo with a friend. Take a "walk and talk." Tour local museums "Power shop" at the mall I get sore when I exercise. Start a flower garden Slight muscle soreness after physical activity is Take dancing lessons, or join a dance club common when you are just starting. It should go away Walk to the corner coffee shop every Sunday in 2-3 days. You can avoid this by building up morning gradually. Go skating Hike local trails I don't know how to exercise. Join a bowling league If you can walk or move any limb on your body you can increase activity. There are a number of quality Each little bit of action has a cumulative effect. One videos to help anyone get an idea of how to formally brief activity may not burn a lot of calories. But when exercise. Hire a personal trainer. Find a friend with several activities are added together, they can result in experience and ask to join him/her for a few sessions. a sizable amount of energy used over the course of See the resources listed at the end of this each day. document for more ideas.
As you increase your physical activity, you may even My spouse or family don't help me. find yourself wanting to take up water aerobics or This is common. Some will help. Some will not. jogging! Some will sabotage as they feel threatened by your desire to improve. Ask for their support and encourage Getting Past Roadblocks (Barriers) them to join you but it's not about them. It's about you. Even with all of the benefits listed in the previous sections and the many ways there are to become more Walking: An Exercise for All Ages active without sweating buckets in a public gym many people will still avoid increasing their daily activity. Walking is easily the most popular form of exercise. Some call them barriers and others call them Other activities generate more conversation and media roadblocks. coverage, but none of them approaches walking in number of participants. Here are a few of the most common roadblocks and what you can do to get around them. Walking is the only exercise in which the rate of participation does not decline in the middle and later I do not have time years. In a national survey, the highest percentage of We're talking about beginning with any extra activity regular walkers (39.4%) for any group was found and eventually getting to only five 30-minute sessions among men 65 years of age and older. each week. Could you back off the TV watching a bit? Could you walk or exercise during commercials? Unlike tennis, running, skiing, and other activities that have gained great popularity fairly recently, walking I do not enjoy exercise has been widely practiced as a recreational and fitness Don't exercise. Start a hobby or way of playing that activity throughout recorded history. gets you moving. Walk. Classical and early English literature seems to have been written largely by men who were prodigious I am usually too tired to exercise. walkers, and Emerson and Thoreau helped carry on the Tell yourself "This activity will give me more energy." tradition in America. Among American presidents, the This is what most people find true. most famous walkers included Jefferson, Lincoln, and Truman.
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Walking today is riding a wave of popularity that draws Like other forms of exercise walking appears to have a its strength from a rediscovery of walking's utility, substantial psychological payoff. Beginning walkers pleasures, and health-giving qualities. almost invariably report that they feel better and sleep better, and that their mental outlook improves. Walking: The Slower, Surer Way to Fitness Walking also can exert a favorable influence on People walk for many reasons: for pleasure ... to rid personal habits. For example, smokers who begin themselves of tensions ... to find solitude ... or to get walking often cut down or quit. There are two reasons from one place to another. Nearly everyone who walks for this. One, it is difficult to exercise vigorously regularly does so at least in part because of a if you smoke, and two, better physical condition conviction that it is good exercise. encourages a desire to improve other aspects of one's life. Often dismissed in the past as being "too easy" to be taken seriously, walking recently has gained new In addition to the qualities it has in common with other respect as a means of improving physical fitness. activities, walking has several unique advantages. Studies show that, when done briskly on a regular Some of these are: schedule, it can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, Almost everyone can do it. reduce blood pressure, and increase the efficiency of You don't have to take lessons to learn how to the heart and lungs. It also helps burn excess calories. walk. Since obesity and high blood pressure are among the Probably all you need to do to become a leading risk factors for heart attack and stroke, walking serious walker is step up your pace and offers protection against two of our major killers. distance and walk more often. You can do it almost anywhere. Walking burns approximately the same amount of All you have to do to find a place to walk is calories per mile as does running, a fact particularly step outside your door. Almost any sidewalk, appealing to those who find it difficult to sustain the street, road, trail, park, field, or shopping mall jarring effects of long distance jogging. Brisk walking will do. The variety of settings available is one one mile in 15 minutes burns just about the same of the things that makes walking such a number of calories as jogging an equal distance in 8 ½ practical and pleasurable activity. minutes. You can do it almost anytime. You don't have to find a partner or get a team In weight-bearing activities like walking, heavier together to walk, so you can set your own individuals will burn more calories than lighter persons. schedule. Weather doesn't pose the same For example, studies show that a 110-pound person problems and uncertainties that it does in burns about half as many calories as a 216-pound many sports. person walking at the same pace for the same Walking is not a seasonal activity. and you can distance. do it in extreme temperatures that would rule out other activities. Although increasing walking speed does not burn It doesn't cost anything. significantly more calories per mile, a more vigorous You don't have to pay fees or join a private walking pace will produce more dramatic conditioning club to become a walker. The only equipment effects. When looking at the benefits to heart/lung required is a sturdy, comfortable pair of shoes. endurance, how far one improves depends on his/her initial fitness level. Someone starting out in poor shape Walking for Physical Fitness will benefit from a slow speed of walking whereby someone in better condition would need to walk faster What makes a walk a workout? It's largely a matter of and/or father to improve. Recent studies show that pace and distance. When you're walking for exercise, there are also residual benefits to vigorous exercise. you don't saunter, stroll, or shuffle. Instead, you move out at a steady clip that is brisk enough to make your heart beat faster and cause you to breathe more For a period of time after a dynamic workout, one's deeply. metabolism remains elevated above normal which results in additional calories burned. In some weight- Here are some tips to help you develop an efficient loss and conditioning studies, walking actually has walking style: proven to be more effective than running and other more highly-touted activities. That's because it's Hold head erect and keep back straight and virtually injury-free and has the lowest dropout rate of abdomen flat. Toes should point straight ahead any form of exercise. and arms should swing loosely at sides.
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Land on the heel of the foot and roll forward to condition is. If at first you have difficulty in meeting drive off the ball of the foot. Walking only on the standards suggested here, don't be discouraged. the ball of the foot, or in a flat-footed style, may cause fatigue and soreness. You can systematically build your stamina and Take long, easy strides, but don't strain for strength back to acceptable levels. Patience is the key distance. When walking up or down hills, or at to success. Some experts say that it takes a month of a very rapid pace, lean forward slightly. reconditioning to make up for each year of physical Breathe deeply (with mouth open, if that is inactivity. No one can tell you exactly how far or how more comfortable). fast to walk at the start, but you can determine the proper pace and distance by experimenting. What to Wear When Walking We recommend that you begin by walking for 20 A good pair of shoes is the only "special equipment" minutes at least four or five times a week at a pace required by the walker. Any shoes that are that feels comfortable to you. If that proves to be too comfortable, provide good support, and don't cause tiring, or too easy, reduce or lengthen your time blisters or calluses will do, but here are some accordingly. Some very old people and some people suggestions to help you make your selection: who are ill begin by walking for one or two minutes, resting a minute, and repeating this cycle until they Good running shoes (the training models with begin to be fatigued. Where you have to start heavy soles) are good walking shoes, as are isn't important; it's where you're going that counts. some of the lighter trail and hiking boots and casual shoes with heavy rubber or crepe As your condition improves, you should gradually rubber soles. increase your time and pace. After you have been Whatever kind of shoe you select, it should walking for 20 minutes several days a week for one have arch supports and should elevate the heel month, start walking 30 minutes per outing. one-half to three-quarters of an inch above the Eventually, your goal should be to get to the place sole of the foot. where you can comfortably walk three miles in 45 Choose a shoe with uppers made of materials minutes, but there is no hurry about getting there. that "breathe," such as leather or nylon mesh. Weather will dictate the rest of your attire. As The speed at which you walk is less important than the a general rule, you will want to wear lighter time you devote to it, although we recommend that clothing than temperatures seem to indicate. you walk as briskly as your condition permits. It takes Walking generates lots of body heat. about 20 minutes for your body to begin realizing the In cold weather, it's better to wear several "training effects" of sustained exercise. layers of light clothing than one or two heavy layers. The extra layers help trap heat, and The "talk test" can help you find the right pace. You they are easy to shed if you get too warm. A should be able to carry on a conversation while wool watch cap or ski cap also will help trap walking. If you're too breathless to talk, you' re going body heat and provide protection for the head too fast. in very cold temperatures. The more often you walk, the faster you will improve. Walking Poses Few Health Risks Three workouts a week are considered to be a "maintenance level" of exercise. More frequent If you are free of serious health problems, you can workouts are required for swift improvement. start walking with confidence. Walking is not as strenuous as running, bicycling, or swimming and Listen to Your Body consequently involves almost no risk to health. Of course, this statement assumes that you will Listen to your body when you walk. If you develop exercise good judgment and not try to exceed the dizziness, pain, nausea, or any other unusual limits of your condition. Most physicians recommend symptom, slow down or stop. If the problem persists, annual physical examinations for persons over 40 or see your physician before walking again. 45 years of age. Also, if you have high blood pressure or other cardiovascular problems, you should consult Don't try to compete with others when walking. Even your physician before beginning any kind of exercise individuals of similar age and build vary widely in their program. capacity for exercise. Your objective should be to steadily improve your own performance, not to walk How Far?. . . How Fast?. . . How Soon? farther or faster than someone else.
Now that you have decided to begin walking for exercise, you may be shocked at how poor your
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The most important thing is simply to set aside part of each day and walk. No matter what your age or Getting to 10,000 Steps Per Day condition, it's a practice that can make you healthier and happier. After recording your steps for a week determine your average steps per day. If you average 3,000 steps per Move More By Using a Step Counter (Pedometer) day then a good goal is 3,500 per day. Wherever you start, set each new goal at 500 more steps on average One incredibly handy tool to encourage your per day. Once you have reached each new goal set the awareness of current activity and to motivate you to goal higher by 500 until you have reached 10,000 strive for more is a pedometer. steps.
A pedometer is a little device that you can attach to a Many leading scientists and researchers agree that if belt, underwear or pantyhose. Equipped with a you did nothing else, getting in 10,000 steps per day is mechanical pendulum, they record every step you a great way to improve fitness, health and to control take. You can find a good pedometer at a local sports weight! store. There are several versions. The one I recommend simply counts steps and doesn't keep How to increase your steps track of anything else (i.e., calories, miles etc.). It is easy to find ways to get more steps throughout There are several brands. Two I recommend are: the day. Small changes add up to big differences. At Work - Digiwalker Take several 10-minute walks during the day - Accusplit Choose the farthest entrance to your building Host "walking meetings." Here are a few more things to look for when choosing Walk to a restroom, soda machine or copy a pedometer: machine on a different floor Covered reset button so it is not accidentally Take the long way when walking to meetings pushed during the day; very upsetting when Walk a few laps on your floor during breaks this happens. Walk during your lunch break Doesn't reset or break when dropped from Walk to a colleague's office rather than sending waist high – the David drop test. an email Buy safety leashes/straps. They are worth the Take 5 minute walking breaks from your extra money, without they will end up on the computer floor and toilet. Park farther away Take the stairs rather than the elevator or the Establish Your Base Steps escalator Start a walking club with your co-workers First determine how many steps per day you are Walk while using a speaker or cordless phone taking now. Do so by attaching the pedometer to your Get up and move at least once every 30 waist as directed in the instructions as soon as you are minutes dressed for the day. Keep it on until you are ready for bed. Reset your step counter at the beginning When Out and About of each new day. Wear it everyday for a week and keep track of your steps. Park farther away in store parking lots Always return your grocery cart to the You can directly enter your steps into the LLU online designated storage area campus activity log. Most inactive people tally between Avoid elevators and escalators--take the stairs 2,000 and 4,000 steps just going about their everyday Walk--don't drive--for trips less than one mile business. Talk at the airport while waiting for your plane Take several trips to unload your groceries How do your steps compare? from the car Avoid drive-thrus--get out of your car and walk Very inactive: 2,500 steps or less per day inside Inactive: 2,501-5,000 steps per day Moderately active: 5,001-7,500 steps per day Active: 7,501-10,000 steps per day Very active: Greater than 10,000
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With Friends and Family Resistance Training for Everyone Plan active vacations Hike beautiful trails in your town or community Walking is my preferred beginner's activity, however, Make a family walk a habit resistance training (RT) is also important and can also Take a "walk and talk" with your spouse or be done at home and by virtually everyone. partner Kids can take their parents for a walk As a student at LLU make sure you have Kids can volunteer to walk their dog or the reviewed available RT programs with weights by neighbor's dog using the Muscle Professor which you will find Do a family challenge to see who can get the under the ACTIVITY Tab. most steps Reward kids/family members for meeting step The importance of eventually incorporating some RT goals into your active lifestyle cannot be overstated. This is Take an after-dinner walk with family not to say you have to become The Incredible Hulk for Walk while talking on a cordless phone your RT program to be effective. At a minimum, the Walk during commercials on television goal of the LLU RT program is to maintain the muscle Take a walk while your kids are playing sports you currently have. Walk to your neighbor/friend's house instead of calling Did you know there is a natural loss of lean body mass Move at least once every 30 minutes (muscle) as you age? It's true. After the age of 30, Occasionally walk to the TV to change the unless RT is a regular part of your physical activity, channel you will lose roughly seven percent of your lean body Turn off the TV and participate in a family mass per decade. Not only does this slow your resting activity metabolic rate (metabolism), it creates a different Get up and get it yourself--give the kids a (softer, more saggy) body even if your body weight break stays the same your entire life.
In-Home Walking If weight loss is your goal you want to make sure the majority of the weight you lose is fat and not muscle. In-home walking is simply walking in your home. You If you lose weight without RT, you are likely to lose 50 never have to go outside. You can walk in your percent fat and 50 percent muscle! This means that if bedroom, living room, anywhere you want. All you you lose 10 pounds and you are not resistance training need is a pair of sneakers and a TV and you are ready you may lose five pounds of fat and five pounds of to go. With the exception of the scenery and fresh muscle. air in-home walking offers the same benefits as walking outside. Each pound of muscle you have or add burns about 5-10 calories per day regardless of your activity There are likely many programs available if you go throughout the day. You can easily avoid losing 50 looking. One program I recommend is by Leslie percent of your weight as muscle by incorporating an Sansone and it's called Walk Away the Pounds®. The intelligent, RT program into your activity mix. specific program by her that I recommend you begin with is Walk Away the Pounds Express Basic. It Benefits of resistance training include: includes two DVDs but a total of three walking programs; Easy - 1 mile, Brisk - 2 miles, and Improvements in cardiovascular fitness Advanced 3 - miles. Reductions in blood pressure in those who have high blood pressure or borderline high Step Facts blood pressure. HDL (good cholesterol) goes up and bad 1 mile - 2,000-2,500 steps cholesterol and total cholesterol go down. 4-5 miles - 10,000 steps Your body becomes more efficient at delivering One city block is about 200 steps carbohydrates to muscle and other tissues and Nine holes of golf (no cart) = 8,000 steps insulin functions better. The risk of diabetes Most people will get about 1,200 steps in 10 and subsequent cardiovascular disease is minutes (time yourself to find your value) reduced. Reductions in obesity! Improves functional strength (the type of strength you need to do stuff around the house) and reduces bone loss (osteoporosis) in women. It may even reverse osteoporosis.
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Only known activity that can truly reshape Get proper instruction. Hire a personal trainer for six to your body with or without weight loss. ten sessions. Check with your local fitness center for Ladies - RT can remove that huge flap of skin availability of personal help and pricing. Curves® is for hanging off the back of your arm. women only but offers a good beginner level program Burns calories during the exercise session and that is supervised, takes 30 minutes or less, uses increased calories burned for up to 48 hours machines only, and is safe. post-exercise. Only activity that can facilitate the addition of Hook up with an experienced mentor/friend. If you muscle while losing weight. Running, jogging, have a friend or family member or coworker you know step aerobics, the Stairmaster or treadmill has experience with RT and you've seen them cannot prevent you from losing muscle while experience some success with their program then they losing weight. Only resistance training can. would be a valuable resource to help show you the ropes. If you can talk them into letting you tag along Myth - Resistance training will turn a woman into a as their workout partner it would be worth a dinner man. Women who train with weights need to fear and a movie and much more for their experience and looking like the professional body builder with all that immediate feedback to you as they watch you perform muscle sticking out all over the place. each exercise.
Truth - NO! It cannot happen. It will not happen. Your View a video(s) from a trusted source. There are fear should not be adding new muscle because it is the videos that are created purely to demonstrate proper muscle that will give you the sleek, sexy look you form and there are videos you can workout along with. want. You do want to add muscle! You have to have it. Muscle burns fat. You need it. Muscle reshapes your A decent bodyweight only program you can view online body. Muscle narrows the hips. Muscle shapes the or with a smart-phone APP is called Max Capacity thighs. Muscle is not bulky. Muscle is slimming. Muscle Training. is not grotesque. Muscle is sleek and feminine. You cannot naturally add too much muscle. It is not My favorite tube/band product is from Bodylastics. possible. If you are not using steroids, you cannot add Their kit includes quality tubing that allows for too much muscle. You will not get too big. Your muscle increasing resistance as you get stronger and it development is not what is keeping you from getting includes a DVD that is easy to follow along to. into pants sizes two sizes smaller than your current size. Fat is to blame. Your legs will not grow larger Another popular program you can follow along to at than they currently are with muscle. They will get home if you have a computer monitor in your workout smaller through fat reduction. Muscle is good. Muscle area is Fitness Blender. I recommend their YouTube is sleek. Muscle is sexy. Muscle is what you want. channel for lots of home-workout ideas.
Myth - Muscle weighs more than fat. Last, you can read an illustrated book and do your best to mimic the exercises. (See Resources at the end) Truth - Think about this statement a second. "Muscle weighs more than fat". Could this be any crazier? It is You may question whether it would ever be worth like the old joke "What weighs more, a pound of spending hard-earned dollars for professional feathers or a pound of gold?" Some would answer assistance, a membership or home equipment for RT. "Gold of course!" Well, they are equal. The more The answer is, without hesitation, "Yes!" By learning accurate statement is "A pound of muscle takes up 1/3 RT properly and performing it regularly you are the space in the human body as a pound of fat." This is learning a lifelong skill that is worth every minute and the reason that muscle is shapely and precisely the dollar you spend. Not only will RT improve your fitness reason that many fitness competitors or bodybuilders and health and make you more toned now, in your weigh more but also look better in and out of clothes later years you will be far more functional and than the average guy or gal on the street. independent.
Getting Started Don't think of any money that may be spent for professional services, memberships, home equipment, One hundred percent of new resistance trainers will videos or books as blowing money on learning to be a perform one or more exercises improperly--not ninety- bodybuilder. You may even say "Why would I do RT? I nine percent—but one hundred percent. This increases don't want to be a bodybuilder." What you have to the likelihood of injuries and some form of setback no realize is bodybuilders train like Olympic athletes one wants. Since this is true here are my guidelines for who win gold medals. performing RT safely and effectively and injury free for a lifetime of better health and increased strength.
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If you started ice skating tomorrow would you believe RESOURCES FOR BEGINNING RT you could win a gold medal in speed skating by going to the ice rink two to three times a week? Never, not in Find a Qualified Personal Trainer a million years. So any fears you may have that your - http://www.nsca-lift.org first touch of RT will immediately turn you into a - http://www.acsm.org muscle-bound freak should be put to rest right now. It's not going to happen. It takes incredible time, Bodylastics (uses rubber tubing) Very good for the dedication, nutrition management, supplementation, beginner--man or woman. commitment, intensity and consistency to create a http://www.bodylastics.com/ body that even begins to look muscular, let alone like a bodybuilder. Build a workout with Bodylastics that includes a stability ball, light bands and dumbbells Never fear adding too much muscle. With all of this said here are a few resources I can recommend Abs to help get you started: http://www.bodylastics.com/abs/
RESOURCES FOR BEGINNING CARDIO Arms http://www.bodylastics.com/arms/ Pedometers - Digiwalker Back - Accusplit http://www.bodylastics.com/back/
Walk-at-Home Video Chest Walk Away the Pounds® http://www.bodylastics.com/chest/
Fitness Blender on YouTube - This YouTube Legs videos program is designed to be done where you http://www.bodylastics.com/legs/ can see your computer monitor or tablet or smart- Shoulders phone or anything that will display YouTube http://www.bodylastics.com/shoulders/ videos. Bodyweight Only Cathe Friedrich: Cathe has both cardio and strength- training vidoes and she’s excellent. - Max Capacity Training – This bodyweight-only program http://www.cathe.com is designed to be used with their smart-phone APP.
Other Online Sources for Videos You Are Your Own Gym – A very good bodyweight-only - http://www.activevideos.com/ APP for your smart phone. Search your phone APP - http://www.collagevideo.com store.
Bodyweight, Dumbbells and Cardio
Fitness Blender on YouTube - See description at the left. They also have RT videos.
Cathe Friedrich Videos (uses dumbbells) Mostly women - http://www.cathe.com
Other Online Sources for Exercise Videos - http://www.activevideos.com/ - http://www.collagevideo.com
Books for RT Exercise Illustration/Instruction - Strength Training Anatomy by Delavier - Muscle Mechanics by Everett Aaberg
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