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Don’t expect to see great results if you’re a weekend warrior and the only exercise you get during the week is switching channels with the remote.
Experts recommend 30 minutes of aerobic exercise at least three times per week. For weight loss and/or long-term weight management, a daily aerobic exercise plan is recommended for 60 minutes.
Before you start an exercise program, check with your health care provider to see what kind of program is best for you. You should consider several factors when choosing an aerobic activity for your personal fi tness program.
- Some activities involve jumping or pounding that may be uncomfortable or can lead to injury. Swimming, cross country skiing, in-line skating, cycling, and rowing are easier on the joints.
- Activities that require a lot of skill may discourage you. Avoid activities that do not fit with your skill base. Don’t quit before you’ve developed the skills you need for the activity to become enjoyable.
“Just as ‘variety is the spice of life,’ altering the type and intensity of your workouts continually challenges you mentally and physically,” Shaffer says. “Your body responds only to new stresses so you see only limited benefi ts from performing the same exercise routine over and over. You need to change it up and present your body with new challenges.”
Rest is an important part of any exercise plan. During rest, your body repairs the damage done during your workouts. Sleep, nutrition, and hydration are key to enabling your body to repair itself. Getting a massage regularly is a great way to help with relaxation, circulation, and exercise recovery. Don’t feel guilty about doing it. After all, you’ve earned it.
Start NOW
Start with walking. Walking can boost your energy, make you feel good, help you relax, reduce stress, help you sleep better, tone your muscles, help control your appetite and increase the number of calories your body burns.
If you use a treadmill, put the treadmill in a place that engages your mind, like watching television or a movie, reading, or listening to a book. If you walk outside, listen to upbeat music—keep your pace moving.
Walking with a partner can help you stay focused and have fun. If something is fun, you’re more likely to continue it. Plan to increase the length and intensity of your walk periodically.
Walking is not for you? Try biking, swimming, or any other form of sustained aerobic activity.
Try Tai Chi, yoga, or Pilates. A beginner’s class can help you get started. Consider taking a friend so you won’t be the only new person in class or get a video or DVD.
Calorie Burn
“The more you exercise, the more calories you burn,” says Kim Eppen, UI physical therapist and exercise specialist. “If burning calories is your main objective, the longer you exercise, the more muscle groups you use, the more frequently you do it, and the more intense the exercise, the more calories you are going to burn.”
For general health—aerobic exercise at least three times per week for at least 30 minutes
For weight loss/ long-term weight management— daily aerobic exercise for 60 minutes.
(Aerobic exercise is a type of exercise that increases cardiovascular endurance and should not to be confused with aerobics, which are a form of aerobic exercise).
Interval training— varying exercise intensities from low to moderate to high is a great way to maximize the aerobic benefi t as well as the caloric expenditure.
Use proper form to minimize injury and maximize the exercise benefit.
Incorporate resistance training into your program two to three days a week to improve strength, endurance, and reduce the risk for osteoporosis. Be sure the resistance is heavy enough to elicit a response.
For More Information:
Listed above are Web sites that offer additional
information on this topic. University of Iowa Health Care
does not sponsor or endorse these sites, or guarantee the
accuracy of the information contained on these sites. These
links are here for general information only, and should not
be used for personal diagnosis or treatment. If you have any
questions, please contact UI
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