The American College of Sports Medicine recommends a minimum of 150 minutes of cardiovascular exercise per week and at least 2 to 3 days of resistance, flexibility and neuromotor exercise. Remember this is the minimum recommended.

The frequency and duration of your workouts each week should be tailored around your specific goals and your individualized needs. Every person is unique and will respond differently to the physical demands placed on him or her.

It’s important to progressively overload the body so don’t make drastic changes from week to week.

Pay attention to how you are feeling. It’s ok to feel tired from workouts on occasion. This is what will make you stronger. Fatigue that doesn’t go away could be a sign of overdoing it. Pick activities that you most enjoy doing if you are concerned about follow through.

The most important thing is to keep your body in motion.

Use heart rate initially to monitor intensity level. I recommend a heart rate monitor and when you have developed a skill for knowing how hard your heart is working, you can incorporate Rate of Perceived Exertion (RPE).

The heart rate zone percentages are of your estimated maximal heart rate. Use 220-age for an estimated maximal heart rate and multiply it by the percentage of effort for a rough estimate.

For endurance/general aerobic training follow the guidelines recommended by the American College of Sports Medicine: Beginner=50 to 65 percent effort, Intermediate=60 to 75 percent effort and Established=70 to 85 percent effort.

Incorporating intervals of short bursts at 80 to 85 percent followed by lower intensity of 50 to 65 percent effort is a great way to promote extra weight loss. Ask me about the Karvonen Method for estimating your target heart rate zone which incorporates your resting heart rate for more reliable results.

No one is ever too old to move their bodies. The key is structure-knowing what you should be doing, how to do it, and how to slowly progress as you get stronger and healthier. Exercise incorporating overall strengthening, functional movement, increasing mobility and balance training are key ingredients to feeling better and enjoying a longer life. There is an ideal workout plan for everyone and at every age.

If you are feeling too out of shape to work out, there is no better time than right now. The question is to identify what you are really concerned about. Call your doctor if you have any medical concerns and schedule a consultation with a personal trainer. Are you concerned about follow-through or not being capable of doing certain things? A fitness expert can help you find the best way to a healthier you.

When are you most energetic? When can you make a true commitment without other life activities getting in the way? Are you more of a morning or evening person? Regardless of what time of day you choose to work out, it will always be beneficial.

It does work better however to be consistent with time of day throughout the week. This will promote exercise retention and improve overall follow through from week to week.

What is most significant to you right now in regard to your fitness goals? The important thing to remember is whatever you begin your work out with is what you will have the most energy for. For example, if you want to focus on a quality strength workout, start with about a 10 minute low intensity cardio warm-up, then move into the strength portion of your workout and invest majority of your energy here. You may then add some cardio work at the end along with your stretching routine. The cardio is your warm-up and cool down. You may have other days of the week that your primary investment is cardiorespiratory work.

Core strengthening such as abdominal exercises will not make your mid-section smaller. Simple formula to remember: cardio = weight (fat) loss and strength/resistance training = muscle gain. If you want to lose body fat regardless of wherever it is at, you need do cardiorespiratory work; walking, biking, running, indoor cardio machines. Core work will build muscle but you won’t see it unless you shed the fat.
Several minutes of dynamic stretching is a great way to begin a workout. However, majority of your stretching should be at the end of your routine when all of your muscles have warmed up and you have completed the cardio/strength portion of your workout. Post workout stretching should be primarily static stretching of all major muscles groups (lower and upper) and stretches should be held for 20 to 30 seconds. Using a foam roller is an added bonus for any workout and will aid in muscle recovery.
Let’s start with the age of your shoes. If you can’t remember when you purchased them, the first step would be to buy new ones. Finding the best shoe for you can be easy with expert advice. The shoe should be appropriate for your particular foot and also for what you will be using it for. Take the time and have your gait analyzed and foot fitted with the best shoe for you and your activity of choice.
This is a frequent concern with females who fear becoming bigger if they add resistance training to their exercise routine. Yes, some individuals do have a genetic propensity to building muscle mass at a greater rate, but it’s not common for women to bulk up if their workouts are designed appropriately. It is also very important that along with strength building, an individual is focusing on burning excess fat. Females may feel bigger with exercise if percentage of muscle mass increases but percentage of body fat does not change.



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