Time Change, Season Change, Routine Change

You’ve probably got all the clocks changed to Standard Time by now. You might feel like you’re getting up too early. So it’s a good time to change up your exercise routine. It’s the best way to prevent a weight loss plateau. You ought to change it every 4 to 6 weeks. It will also reduce your boredom and keep you going. Since the weather is changing too, it will give you another reason to look for an alternative. So decide on new exercises, a new route to walk, new places to go and a new attitude. Just get out there!

TODAY: PICK A NEW EXERCISE ROUTINE FOR THE NEXT FEW WEEKS.

It All Counts

If you don’t get time to do a full workout, don’t give up. You only need 30 minutes a day, and it doesn’t have to all be at once. It only takes a mere 10 minutes at a time. Start with 10 when you wake up. 10 at lunch. And the last 10 in the evening,  while watching TV is fine, or take a walk after dinner with your spouse or ride your bike with the kids. You may even have a basketball hoop at your house that has been ignored for a while. Take a few shots and dribble away some calories.

You get the idea. Now get motivated for a few minutes.

TODAY: GET 30 MINUTES OF EXERCISE.

What’s Aerobic Exercise Anyway?

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.

So What’s Anaerobic Exercise?

I told you about aerobic exercise the other day. You also hear about anaerobic exercise. Anaerobic exercise might actually be a goal for your health if you are so inclined or physically fit.

Anaerobic exercise is exercise at a more difficult pace. You’re going all-out. Races are a good example, but it can also include weight lifting, jumping rope, and sports. All the things that would leave you really winded when you finish. If you get really fit it can be a real reward. You get that “runners high”. But if you’re not fit you get aches, pains and maybe worse. Don’t do it without a doctor saying you can. I’m just nagging you to exercise for general health and fitness and to burn calories to reach your goal, not to go for the gold.

Here’s a quick way to tell if you’re doing too much, too fast. You should be able to talk when you’re exercising. Just don’t talk about eating.

TODAY: TAKE A GOOD LONG AEROBIC WALK.

Walking Slow Is Good Too

Researchers have found out that walking slow can actually burn slightly more calories than mid-speed walking. Evidently when they looked at the motion of your body they found that you are basically stopping and starting with each step and momentum isn’t helping you along. At the other end of the spectrum, at very high walking speeds you use more muscle groups with arm motion and with a long stride. That burns extra calories. Running has lots of up and down motion that may burn more calories lifting your weight up off the ground and moving forward. Of course the aerobic exercise of a quicker pace has many benefits as well.

The big thing is that all walking will benefit your diet. Just do it! (Hey that’s catchy.)

TODAY: TAKE A WALK

Get Started Slowly

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.

5 + 5 = 10

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.