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How much exercise do I really need and how often do I have to do it?
An ideal pattern would be to do the more strenuous exercises earlier in the day. These exercises don't have to involve high-intensity aerobics or marathon-type runs. If you are a jogger, great. But, even a brisk walk is beneficial. As bedtime approaches, slow your body down with milder exercise, such as an evening stroll. This type of exercise can be done on a daily basis. To achieve faster results, higher intensity programs are beneficial as little as 2-3 times per week.
Look, I know it is difficult to see past our busy hectic lives and put our health first. A usual day can consist of working full time, then picking up the kids, taking them to baseball practice, cooking and cleaning, lets face it, today we’re all busy people. BUT at some point we have to stop and say hey, what about me? When we are young we don’t think about the consequences of the health choices we make. We think “well I’ll exercise tomorrow or I’ll start that diet next week.” Then 3 months pass and we say, “oh well I was too busy.” Poor lifestyle choices slowly catch up to us later in life and we say, “If I knew then what I know now, maybe I wouldn’t have had that extra donut and spend 5 more minutes on the treadmill.” Put aside the “I’m too busy” or “I’m too tired” and get moving!
You can either make time now to improve and maintain your overall health for the long term, or when your health fails, you’ll be forced to find the time to fix it or the consequences could be catastrophic.
(At least 1•1 billion adults and 10% of children are now overweight or obese, leading to decreased life expectancy due to cardiovascular disease, type 2 diabetes, or some types of cancer. The main causes of the obesity epidemic are clear: overeating, especially of foods rich in fats, extracted sugars, or refined starches; and a progressive decline in physical activity.)
We can all spare a minimum of 45 mins-1 hour, 3 times per week of intense exercise if it means living a longer healthier life.
Some tips to incorporate healthy lifestyle choices into every day activities:
1. Instead of taking the elevator to the second floor, walk the stairs.
2. Take a walk around the building on your breaks.
3. Bring a healthy lunch and a few snacks to work to avoid fast food.
Start today!
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What to eat before a workout and after a work out?
There is a lot of information out there regarding what to eat before and after a work out to obtain the best results. Think about it, when we exercise we use energy, ATP from glucose and glycogen storage. Carbohydrates are digested at a faster rate than proteins and fats. In order to use/burn old stores of glucose to energy, proteins should be consumed at least an hour before your workout. Since they take longer to process, they will be there to replenish long after your workout has ended. Follow your workout with complex carbohydrates high in fiber for to replenish energy.
How important is HR during exercise?
“Health professionals know the importance of proper pacing during exercise. To receive the benefits of physical activity, it's important not to tire too quickly. Pacing yourself is especially important if you've been inactive. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard” – The American Heart Association
Heart rate is one of the simplest and most informative of the cardiovascular parameters. When one begins to exercise, heart rate increases rapidly in proportion to the exercise intensity. When you start training, your heart rate increases rapidly in proportion to the intensity of the training. The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles. As you get fit, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels.
WORK THROUGH IT AND STICK TO IT!!!!
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LIVE WELL FOR LIFE, LLC 2008-2009, All Rights Reserved |
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Proper Chiropractic Care combined with Personal Fitness Training allows you to LIVE WELL FOR LIFE. Realize your optimal health, get in shape and feel great with proper chiropractic wellness care and personal fitness training with Chiropractic Physician and Certified Fitness Trainer Dr. Nicki Anzalone. Dr. Anzalones practice covers Jacksonville, Ponte Vedra, St. Augustine, Orange Park, Green Cove Springs Fleming Island, Middleburg, Mandarin, and San Jose. Reduce Stress, Live a Healthy Life - Move Well, Eat Well, Think Well, Live Well. |
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