My Favorite Fitness Tips...Connie Jo York, Aerobic Spot
Consult
with your physician prior to beginning an exercise program. Maybe a
telephone call to your doctor will be all that is necessary.
Consistent exercise is the "key" to improving your physical fitness!
Don't be afraid to walk through the door. Remember, we all had to
attend that very first class.
Do strength training! Keep this thought in mind as you do your
strength training exercises: "The more muscle tissue I have, the more fat
I burn! And I am burning this fat even when I am resting."
Every session at the Aerobic Spot includes strength training.
Drink 2 or 3 cups of water a couple of hours prior to exercising.
Then, drink additional sips of water every 10 to 20 minutes during your workout.
Take a bottle of water with you to class. Stick with water (no sugar, no
calories).
Keep your area free of all clutter while doing aerobics. Don't leave
your weights, balls, tubing, gliders, water, towels, keys or anything else where you might trip over
them.
Take a friend to exercise class with you. You are much more apt to
stick with your program if you recruit a partner.
Women are more apt to be active if they were raised in an active family.
So, think about the future. If you are raising a family, set a good
example for those kids! Be active!
Don't over do it! I know you've heard it a hundred times. And
it's true. You definitely should "work at your own pace." And you
should not allow yourself to be intimidated by others. You are exercising
for yourself, not the instructor or other participants. This is your
workout. The others are too busy to be watching you anyway!
During your exercise session, if you feel as though you are not working hard
enough, you can help to raise your heart rate by traveling. When you "move
through space" (cover some ground) as opposed to exercising "in place" you will
increase your level of intensity.
When exercising, keep your knees and elbows soft (slightly bent).
When you are doing upper body strength training exercises, ask yourself,
"How would I react if someone dropped a piece of ice down the back of my shirt?"
That is how your posture should be while doing upper body strength training
exercises.
While doing abdominal exercises, hold your abs tight. Keep your pelvic
floor "engaged." Think about this, "Hold your abs the way you would if
you are trying to zip up a pair of jeans that are a size or two too tight."
Stretch at least these following four areas after every exercise session:
the calves, hamstrings, shoulders and the back.
To help ensure that your knees stay healthy, strengthen your hamstrings!
Another way to help promote healthy knees, when landing from jumping jacks,
make sure your knees are "soft" (slightly bent).
A weight loss tip: Be patient. Don't try to lose weight too
quickly. Make gradual reductions in your daily calorie intake. And
of course, expend some energy! Exercise consistently.
A pound is equal to 3500 calories. Decrease your calorie intake 500
per day to lose one pound per week. (7 X 500 = 3500 calories)
Some people ask if they should be exercising every day or if they need to
take days off between sessions. You need to find your own "balance point"
between "on" and "off" days, between "exercise" and "rest." Find out what
schedule works for you. You can work out every day but it is not mandatory
to reap the rewards of exercise. The important thing is to do what works
best for you.
Make sure you enjoy your exercise routine. If you don't enjoy it, you
won't do it!