| In a previous article, I mentioned the weight loss mantra | | | | it to the next city or town from you? Keep a mileage |
| of "Eat Less... Move More" and I wrote about how to | | | | log, when you have walked that distance mark it off |
| choose the diet plan that could help you eat less. In this | | | | on a map, by the time you get all of the way across |
| article I will discuss the "move more" part of the | | | | the your country, you will probably have reached your |
| equation.Starting and maintaining an adequate exercise | | | | weight loss goal, and be much healthier to boot. Listen |
| program really is the "magic pill' which will jump start | | | | to music or the news as you walk. If the weather gets |
| your weight loss program and make it easy to | | | | cold where you live you may want to invest in a tread |
| maintain your new weight after you reach your goal.If | | | | mill.In addition to aerobic exercise, most programs |
| you are not exercising on a regular basis, check with | | | | should include at least some light weight lifting. Recent |
| your Doctor first, he or she can give you guidance on | | | | tests have shown that senior citizens who participate |
| what types of exercise would be safe for you to start | | | | in some type of strength training or weight lifting |
| with. Start small, doing just a little is far better that doing | | | | program, have fewer broken bone, have more |
| nothing.Almost without fail, those who lose weight | | | | flexibility, are in better overall health, and live longer, |
| without including exercise, take a lot longer to reach | | | | there must be a message there. If you are starting a |
| their goal, they are also the ones most likely to regain | | | | weight lifting program or strength training, it is very |
| all of the weight they lost and possibly even | | | | important that you follow correct form find a coach, or |
| more.What are the excuses for not exercising?Can't | | | | invest in a book or video to show you the proper |
| afford expensive equipment... there are many | | | | technique. Shop at Mega Fitness - the Exercise |
| exercises that require no equipment.Can't afford to join | | | | Equipment Superstore! for books and videos. Or for a |
| health club... there are many exercises that do not | | | | complete web-based program for women, check out |
| require belonging to a health club.Don't have time...y ou | | | | the very popular Denise Austin Fit Forever site.For |
| can exercise in small time increments, as little as 5 | | | | extensive information check this site:ACE Get You |
| minutes at a time, 5 or 6 times a day, while not the | | | | Moving |
| preferred method, can still be effective.Possibly the | | | | The American Council on Exercise (ACE) is a |
| easiest, least expensive and one of the most effective | | | | nonprofit organization dedicated to promoting the |
| exercise programs is simply walking. Nature gave us all | | | | benefits of physical activity and protecting consumers |
| of the equipment we need, all you need to add is a | | | | against unsafe and ineffective fitness products and |
| good pair of walking shoes, and the determination to | | | | instruction. For more information on ACE and its |
| improve your health. You don't have to start with a | | | | programs, call (800) 825-3636, or go to their Web |
| long walk or a fast walk. If you are not walking now, | | | | site.Which is best, aerobic exercise or weight training? |
| no matter how much you start with will be more than | | | | Whether you're trying to lose weight, get into shape, or |
| you were doing. If you are really out of shape, maybe | | | | just stay healthy, both types of exercise are important |
| only 5 minutes is all you can do at once, that's okay, do | | | | for different reasons. Aerobic, exercise conditions your |
| 5 minutes today, 6 minutes the next day and so | | | | heart and lungs, helps lower cholesterol and blood |
| on.Here are some easy ways to start walking more, | | | | pressure, and improves your endurance. Weight, or |
| without thinking about it:Park at the back of the mall | | | | strength, training helps prevent the loss of muscle, and |
| parking lot. | | | | helps build new lean muscle that burns more calories |
| Park a few blocks away from work, or get off the | | | | by improving and keeping your metabolism going. Loss |
| bus a few stops early.Use the stairs instead of the | | | | of muscle occurs naturally as you grow older. With |
| elevator or escalator. | | | | strength training, you'll stay strong, and maintain good |
| You should shoot for 20-30 minutes as a minimum | | | | posture.Tips for maintaining your exercise program:Try |
| and really as long as you have time for. You should try | | | | to get in 30 minutes of aerobic exercise three to five |
| to get up to about a mile in twenty minutes, this will be | | | | times a week, and 20 minutes of weight lifting two or |
| brisk enough to get you breathing faster and start | | | | three times a week.Set aside a convenient, consistent |
| burning calories. if you can't carry on a conversation, | | | | time. Some people prefer early morning, an added |
| you are walking too fast.Here are some of the health | | | | benefit of early morning workouts is they tend to burn |
| benefits that a walking program can deliver:Walking | | | | more fat calories. Others find that evening works |
| conditions your heart and lungs, helps your body use | | | | best.Do exercises that you enjoy, walking, swimming, |
| oxygen efficiently. Helps reduce weight by burning fat | | | | biking, weight lifting, circuit training etc. are all great for |
| and building muscle. Burns almost as many calories as | | | | your weight loss program.Stick with it... it takes 21 days |
| running, but is much lower impact, therefore it is much | | | | in a row of doing something, to form a new habit.After |
| easier on muscles and joints. Helps relieve stress, | | | | you've reached your weight loss goal, keep up the |
| contributes to better sleep and overall wellness. Boasts | | | | exercise program, this will enable you to easily maintain |
| the lowest drop out rate of any form of exercise, you | | | | your weight loss, with the added benefit of a healthier |
| are more likely to stick with it.If you find that you get | | | | and less stressed you. |
| bored with walking, make a game out of it... how far is | | | | |