I know I’ve told you that you need aerobic exercise, but you may wonder what that really is. Well, aerobic exercise is when you do something at a faster rate than you normally do it. Like walking. Just strolling down the street is good for you. Doing it up and back and fast enough that your heart and lungs have to speed up to give you the needed oxygen and blood makes it aerobic.
The result of aerobic exercise is decreased cholesterol levels and blood pressure, more muscle tone and ultimately reduced body fat. It makes your whole body better, heart, lungs and even stronger bones. You’ll breathe easier and be much healthier.
TODAY: DO SOME AEROBIC EXERCISE.
You may have started an exercise program before and gone at it gangbusters on the first day. Then you were so sore that you waited to recover a day or so later and never went back to exercising. It happens all the time. I think it’s part of how the health clubs stay in business. (They need more members than people who actually use the facilities.)
There is a reason that a few years ago (sarcasm) you started with “baby steps”. An how you should start back at exercising now. With time strength, endurance, and fitness will return. Challenge your body by exercising just outside your comfort zone. When it’s no longer a challenge, do a little more or do it a little harder, faster or longer. That saying, “po pain, no gain” is not a benefit if it keeps you form staying with the exercise program.
But to borrow a famous bit of advertising… Just Do It!
TODAY: TAKE BABY STEPS, OR MORE STEPS.
No time for a workout? I’m sure you have 30 seconds. Researchers have found that a measly half minute sprint on a stationary bike 4 to 6 times a week can fire up your cells to get more energy (glucose) from food. It will help keep diabetes away. It’s not enough to really aid in your weight-loss. But it will really help your muscles, bones and even your mood.
You still need that half hour of walking a day, but these little sprints will really make you feel like you’re doing something good, and maybe inspire a few longer sessions too.
TODAY: DO A FEW HALF MINUTE SPRINTS ON AN EXERCISE BIKE, STEPPER OR JUST AN EXTRA FAST WALK.
I told you about the pedometer exercise plan where you add steps to your daily routine, but you don’t need a pedometer. You can use your watch and still have your exercise add up..
If you’re finding it hard to get motivated or it seems like you’ll never get that 30 minutes of walking in each day, start with just 5. But do it 5 minutes out of your front door and then 5 minutes back. That’s easy isn’t it? It even sounds easier. Come on… you can walk for five minutes and turn around and come back. Do that three times a day and you’ve met your daily goal. Then when you’re ready add a couple of minutes. It will just get easier and easier. It’s simple math that even a diet dummy can figure out.
TODAY: PUT ON YOUR WATCH AND WALKING SHOES.
They have now found that the benefits of any aerobic exercise lasts for an amazing 72 hours! It turns out that studies show that it helps your glucose levels and gets your metabolism revved up for three full days. Don’t get it in your mind that you can just skip a couple of days. But it means that if your schedule only gives you three days a week to ride your bike, run, fast walk, do a stepper, etc. you will be in much better shape but if you do more than that you’ll see more results. It also explains why on your day off you still feel better and feel better about yourself.
TODAY: WORK UP A SWEAT.
You probably have a pedometer in that drawer of stuff you ignore. Likely you put it on the day you got it and never again. It’s also likely that you simply didn’t see how it could be of any benefit. Well I have a plan for you to put it to work. You see we all get exercise every day without even knowing it. When you get up from the couch and walk to the refrigerator you get exercise. When you walk to the car to drive a block to the store you get some exercise. (I hope you see some of my sarchasm here.) To cut to the chase, (another pun) the average person takes about 5000 steps a day. But just like the car commercials say, “your mileage may vary.” So today dig out that pedometer and find out how many steps you are taking. Tomorrow we’ll take this plan one step further.
TODAY: DIG OUT A PEDOMETER YOU ALREADY HAVE, OR GO BUY A CHEAP ONE.
I know I nag about walking a lot. It’s really the easiest beneficial exercise to do and it takes no special equipment. But you do need to do other exercises as well. If you think about it you probably have other exercise options available as well. Maybe an exercise bike in the basement or garage. Or maybe someone you know has a rider or exercise machine they bought from one of those infomercials. If you have something like that available… USE IT.
For example:
- Do one 10 minutes session on a stationary bike for a good cardiovascular workout.
- Then do one of your ten minute sessions doing sit-ups and push-ups. (Even if you have to cheat some on them) leg lifts, crunches and some stretches. They will all add to your strength and flexibility.
- You don’t need to have a set of dumbbells to lift weights. Fill a couple of milk jugs with water and I bet you have one of those grip springs somewhere too. Do different things to different muscle groups. After a few 10 minute sessions, you’ll feel some muscles you weren’t aware of before and actually start feel healthier too.
TODAY: DO SOME DIFFERENT EXERCISES
Daily Nag, Exercise | Diet Nag | 
September 24, 2010 6:14 am | 
Comments (0) 
Subscribe