Congratulations on your interest in starting or maintaining an active lifestyle. Nearly every day more research is released showing the tremendous benefits of regular exercise. Unfortunately, millions of people worldwide die prematurely each year of causes related to inactivity.
Helping you get and stay active is what Sommet Fitness is all about. As the source for quality, credible health and fitness information, our mission is to help people live longer, healthier and happier lives through regular activity and healthy lifestyle habits.
Some people assume they are too old, or too frail, or too out of shape to begin exercising. Not true! In fact, research shows you will derive benefits from a fitness program whether you're nine or 90. It really doesn't matter what kind of activity you do to start with. When you are just beginning, anything is better than nothing!
What is important is choosing activities you enjoy—walking, dancing, yoga, working out to exercise videos, tennis, cycling . . . the list is endless. The ideal program should include a combination of aerobic exercise, strength training and flexibility (stretching) routines. However, you may not be able to add all of that at once. To begin making active living a habit, your emphasis should be on thinking about and planning your activity, making sure it fits you, enjoying it and rewarding yourself for meeting your goals.
Aerobic Training. This occurs when you achieve and maintain a heart rate of 65-85% of your maximum for at least 20 minutes or more. Also known as cardiovascular training. Examples: walking, cycling, group fitness classes, swimming, cross-country skiing.
Strength Training. This occurs when you apply force or resistance to a muscle or set of muscles. The resistance can be in the form of gravity (using weights), bands or tubing, or machines that employ weights attached to cables. Examples: bench press, biceps curl, sit-ups.
Flexibility Training. Otherwise known as stretching, flexibility training prevents strains and pulls and helps you stay loose and limber. Examples: toe touches, neck rotations.
You already know that regular exercise is good for you. How much is enough and how can you find time in your busy schedule for fitting fitness in?
The good news is, experts recommend that you accumulate as little as 30 minutes of activity a day most days of the week in order to achieve health benefits such as reduced risk of cardiovascular disease. These can be split up into two or even three separate sessions—a 15-minute walk to and from the bus station or subway is as good as 30 minutes of continuous exercise! Of course, you can increase the health benefits by working out for a longer time, at a higher intensity, or both.
As for time, it has been estimated that the average American spends four hours watching television every day. Substitute just 30 minutes of walking for TV watching four times a week, and you'll see positive benefits. Good habits take time and effort to form, but by following the steps below, you will be on your way to an active lifestyle in no time.
Once you plan fitness into your day and make it a priority, you will have a much easier time sticking with it. Find a day planner or calendar that lists the hours of the day, make appointments to exercise, and keep those appointments religiously.
You'll be much more likely to stick with exercise if you have support from two different groups: people who will work out with you regularly or from time to time, and people who will support you even though they don't exercise with you. Those who exercise regularly will probably be happy to help you get started. Those who don't can help you through roadblocks.
Are you trying to lose weight? Get stronger? Improve your quality of life? By writing down specific, measurable goals, you will be able to identify which direction to go in and chart your progress. Create both short-term and long-term goals, and make sure they are realistic. Do not expect to lose 30 pounds in 30 days!