Lesson 3 focused on energy intake by means of our diet. Now that you have some idea of what to do in the dietary department we will move on to activity or energy expenditure.
Exercise
You obviously consider your health as a priority or you would not be here reading this. It is important that you listen to your body. If you cannot follow the advice given here, do not force yourself to do it. It's that simple. There are other exercises you can do, that may have less impact on your body. Be willing to work around these issues.
Do not let minor injuries stop you. You can start out with low impact routines and if you feel prepared to step it up, gradually work your way up to more complicated moves.
Personal trainers are great for this purpose, as they know how to customize an exercise routine to your needs. Expect to pay for their experience though as it will not be cheap. You will find that consistent and regular personal exercise will have the same effects for less money. Consider your situation and move forward.
Workout Sessions
Commonly, there are three types of exercise suggested.
- Strength training - Often referred to as weight lifting, which should be done 2-3 times per week
- Stretching - Many people do Pilates, yoga or plyometrics. Incorporate your stretching 1-2 times per week.
- Cardiovascular - Strongly recommended to occur 3-5 times a week if not every day for a minimum of 30 minutes.
As it is the most diverse and easy to do, cardiovascular exercise will be discussed in the greatest detail. This category includes walking, running, aerobics and any other exercise that has the following two characteristics: repetitive motion and keeps your heart rate up. Now this does not mean you have to wake up and run a marathon every morning, but do something that will accomplish the two objectives above, repetitive movements and increased heart rate.
Power Half-Hour
Working out half an hour or more will have incredible effects when your diet is controlled and your exercise is performed regularly.
Why half an hour or more? Studies have shown that the first 20 minutes will burn predominantly carbohydrates, the simple sugars. Interested in burning fat? After the first 20 minutes, our bodies use lipids or fats to provide energy for our activities.
In order to produce healthy habits and a good body composition, exercise sessions should last at least 30-60 minutes. Remember, this is to be done at a minimum of 3 times each week.
Summary
- Start your workouts with low impact exercise before getting into complicated routines
- Plan your workout sessions one week at a time incorporating all three techniques if possible and at minimum focusing on cardiovascular exercises
- Exercise at least 30 minutes most days of the week
Lesson 5 will provide ideas for safe exercises and options that may be used to accomplish your session goals.
