We know that in order to be healthy and stay fit we need to eat well and exercise, it’s hard to get started sometimes due to lack of motivation or even knowing where to begin plays a big factor. How do we even get motivated?
- Find some type of exercise that you enjoy doing. It could be a sport of some sort (indoor/outdoor tennis, basketball, soccer, swimming, maybe a Zumba class). Figure out what type of person you are, for example, are you the type of person that can workout at home watching you-tube videos or do you need to go to a gym to be surrounded by like- minded individuals and try a group fitness class?
- Ask a friend or coworker to join you for a walk at lunch. It helps to be accountable to someone, this is why many people hire personal trainers.
- Perhaps all it takes is a good playlist that you can create yourself to get you moving.
Along with developing good exercise habits, we need to eat well. What does that mean to eat well? I personally don’t believe in diets. If you tell me I can’t have chocolate then what is the first thing I am going to want to eat? CHOCOLATE! Here are some tips to eating “well.”
- Concentrate more on eating foods that fuel your body rather focusing on weight loss.
- Eat foods that have nutritional value and not empty calories that do nothing for your health.
- Eat the things you enjoy in moderation and watch your portion sizes.
- Consider getting a blood analysis done to learn what your blood sugar, cholesterol , and iron levels are to see if you need to be adding anything into your diet or cutting back on certain foods and drinks you’re already consuming.
- Consider having a nutritional consult with a dietician after you get your blood work done so you know what to do.
In order to keep your body, fit and healthy as a personal trainer let me discuss the “F.I.T.T” (Frequency, Intensity, Time & Type) principle with you. There are many components of fitness and they consist of Cardiovascular health, Strength training and Flexibility and recently core balance has become a component of fitness because as we age we are definitely more prone to falling. Here is a breakdown of the components of fitness and some general guidelines on how often should you be doing these things to stay “Fit.”
|F (Frequency) 3-5x week or 30 minutes daily.||2-3x a week||Everyday!|
I (intensity) moderate to vigorous (70-85% of your target heart rate)
|2-3 sets, 12-15 repetitions (resting between sets or “Super setting” (exercising one muscle group and then another immediately after)||Holding stretches until the tension in the muscle releases|
|T (Time) = 20-60 minutes||30-45 minutes (sometimes 15 minutes daily is all you need)||10-90 seconds|
|T (Type) – bike, walking, treadmill, elliptical, sports, Zumba||Tubing bands, machines, free weights||Stretches that increase flexibility in your legs, back, arms, shoulders, calves…|
Core Balance is something that we can work on everyday as well, for tips on this and the other fitness components listed above please view the following sources.
Julie McPetrie, CFC, BA Kinesiology
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