ten things you need to know to be successful with exercise and
True Rewards. Exercise and healthy foods, and the
resulting vibrant healthy body and mind are your rewards.
Enjoy these things that improve your life, keep you lean,
provide energy, increase self-confidence, and reduce risk
Counterfeit Rewards. Cakes, soft drinks, and fatty
foods should not be thought of as treats that you deserve
for good behavior. Instead, gradually replace these traditional
"reward foods" with healthy foods. Over time you
will associate healthy foods with reward. There is still room
for occasional cake and ice cream, but limit your intake of
these. Choose foods that are free of trans fats, and not so
over the top in fats, refined sugars, sodium, and total calories.
You Have Time! The average person watches at least
3 hours and even over 10 hours of TV per week and claim they
don't have time for exercise. It takes as little as 20 minutes
of daily exercise to improve your health, and 45 minutes of
daily exercise to improve your fitness. Surprisingly, many
who develop type two diabetes or survive heart attacks suddenly
find plenty of time to exercise.
Exercise, then Recover. Exercise does not make
you fit, recovery from exercise does. Exercise provides the
stimuli that the body responds to. The physical adaptation
to exercise occurs mainly during recovery. To gain maximally
from exercise, recovery must be part of the plan. Have easy
days and rest days as part of your exercise week. Exercising
too hard before you're recovered from previous exercise will
cause lack of adaptation and overtraining. Weight training
and intensive intervals or intensive sports require about
48 hours or more recovery, sometimes up to 4 or more days.
Moderate aerobic exercise usually requires 24 hours recovery.
Build a Substantial Base. It takes at least 6 months
of easy to moderate exercise to build a fitness base. A person
new to exercise should take one year to correct postural problems,
muscle strength imbalances, and to develop a substantial base.
The physical adaptations that come from exercise require repeat
bouts of exercise with gradually increased intensity over
long periods to avoid injury and overtraining, which are common
to those who go at it to hard too soon.
Manage your Exercise. Each exercise session requires
some simple management. You need to be fueled and hydrated
before you start. You need to warm up, do the main exercise
for the session, then warm down and stretch. Intensive workouts
require 20-30 minutes of low intensity aerobic warm down afterwards
to clear lactate. Daily exercise requirements are 45 to 60
minutes of continuous aerobic exercise every day unless fatigued,
20 minutes will provide some benefit. Pushing hard through
those last 10 or 15 minutes when you're clearly fatigued will
send you deeper into fatigue, it will not elevate your fitness.
If you have a session of hard or moderate exercise planned
but discover you are fatigued, replace your planned hard exercise
with the 20-minute recovery routine, or no exercise if you're
really tired. When moderately fatigued, 20 minutes of easy
cardio will help you recover faster than doing no exercise.
Do more exercise when recovered, less when fatigued. You need
a mix of strength exercises and aerobic exercise throughout
the week. Learn about proper
exercise planning to maximize your results.
Measure your Progress. It is important to measure
improvement from exercise. With weight training this is easy,
lifting the same or more weight with greater ease means you
are stronger. With aerobic exercise it is best to measure
heart rate along with resistance. Initially your heart
rate should drop about 5-10 beats for a given walking, jogging,
or cycling speed, after 3 to 6 weeks of exercise at the same
pace, indicating you are more fit. Adaptations occur more
slowly after initial adaptations. If these changes don't occur,
the way you exercise may be ineffective. You must begin at
a very easy pace, repeat 3 or 4 times or until you measure
improvement, then make a small increase in how long or how
hard you exercise. Repeating this process is the most effective
way to have long-term fitness benefits without overdoing it.
You have your Pace, others have Theirs. All same-pace
group exercises are inefficient for the individual because
the singular pace for the group can't be right for each person.
The group is a good place to learn technique so long as the
instructor watches and corrects each person, but where your
individual exercise benefit is concerned you must go at your
pace for your time. A fitness test is the only guarantee to
discover what heart rate is suitable for you to exercise at.
rate formulas that use your age - X are wildly inaccurate.
Your fitness will increase with time, so plan on being tested
a few times each year to keep your exercise accurate and effective.
The Bodies Tissues and Organs must have Nutrients! Eat Healthy
Food. Supplement companies invest millions in research
to try to make supplements provide what food does. It is food
that you need to eat for good nutrition not supplements. If
you believe that a supplement will provide something for you
that food can't, you may be desperate for results and therefore
susceptible to being charmed by the extreme claims that some
supplement companies make. If you eat healthily, there would
be nothing to supplement. Exceptions are illness, disease,
food allergies, and in some individuals, malabsorption (malabsorption
is the result of some other condition that is present. The
small intestine is typically involved in malabsorption, since
the majority of nutrients are absorbed there. Malabsorption
may affect one or more of the many nutrients present in the
diet, including large molecules such as protein, fat, and
carbohydrates, as well as smaller substances, such as vitamins
or minerals) - a physician should be consulted in these cases
to determine what supplementation may be required.
are Bogus. Many commercial diets are short term
eating rituals, many are borderline "cult" status.
Most diets last between 1 and 12 weeks. They promise extreme
changes in short time periods using a "unique formula"
and fail to deliver long term results. Healthy eating provides
good nutrition that your body needs and is continued as long
as you live.
Healthy living and being fit are your rewards.
calorie low nutrient density fast foods and fatty foods
decide what to with your time. Decide to exercise regularly.
is a stimulus, recovery from exercise is when you adapt.
build a substantial base of fitness before advancing.
time off or go easy when fatigued, go a little harder when
your resting and exercising heart rate, lactate, speed,
weight lifted and so on to chart your progress.
is genetic variance between individuals. Go at your own
know fruits and vegetables are part of a balanced diet,
so eat them.
fall for "special" diet formulas, take control
and eat sensibly.
once in a while, your body and mind need down time.
2004 Rhino Fitness