It’s time to go back-to-school on our health & fitness knowledge. It never hurts to have a refresher course on this topic!
Recommended Exercise:
- 30-60 minutes of exercise per day, most days of the week (3-5)
- 150 minutes per week (ACSM)
- Cardio: at least 30 minutes per session 3-5 days/wk
- Flexibility: as much as possible (Stretch!)
- Strength Training: no more than 20 minutes per session with 24-48 hours between each session (at least every other day)
- Nueromuscular Training (Functional Fitness): as needed, improves balance and motor function – like Yoga
The best way to hit all three elements (cardio, flexibility, strength training) in a short amount of time is to combine the elements through classes, endurance machines like the elliptical, or through circuit training. Progression is key to exercise. Just remember to stay positive and that every bit of exercise counts (minimums don’t always work for everyone, but this doesn’t mean don’t try at all)!
Recommended Diet
(Please note I am certified in health & fitness only. Please refer to a certified dietician or your physician for specifics on diet. These are a just few tidbits I have picked up on):
- Eat Your Fruits & Vegetables!
- Limit High Fructose Corn Syrup Intake
- Limit Sodium Intake (>2300 mg/day)
- 3500 calories = 1 pound
- Reduce your daily caloric intake by 500 calories (kcals) and you will lose weight – Allow up to 20 weeks to see changes
- Weigh-in regularly to monitor your health standards & for motivation (daily, weekly, or monthly)
Measuring Standards
- BMI Calculator
- Blood Pressure (120/80 normal; 120-139/80-89 prehypertension; 140-159/90-99 stage 1 hypertension; 160+/100+ stage 2 hypertension)
- Cholesterol: LDL (bad) HDL (good)
Writing Goals & Objectives
- Goal: Measurable and Specific. Include date, time, data, and other numbers
- Objective: Steps you take to obtain a goal (usually 1-3 objectives per goal)
- Post them or keep them private for motivation
Importance of Incentives
- Incentives keep you on track and keep you motivated. These are very important in your fitness routines. They should not be skipped, avoided, or dismissed. Incentives should also align with to your goals. This should not be something that you feel guilty about later. It’s a reward!
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