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Energy Girls® Basic Get-Up-and-Go "Fit Facts"
- When in Doubt, Get Checked Out
Make sure you follow American College of Sports Medicine guidelines that state, “If you have experienced any medical situation requiring a physician’s care, or if you have been told to reduce your physical activity for any reason , you should consult your doctor before beginning an exercise program.” Before you get up and go, get checked out.
Be realistic. Set simple goals. Create a plan that works for you. That might be as simple as saying, “For the next four weeks, I will go for a walk every other day.” If you will commit to any goal you set, you’ll experience the added joy of success upon reaching your objective.
Workout Wear - Women are more likely to work out if they feel good about what they work-out in. That’s not information from a scientific study. It’s first-hand, personal experience as a woman. When we’re happy about the way we look, we stick with the program. Dress for comfort, but dress for beauty, too. Most women feel badly if they’ve let themselves get out of shape, and staying with a fitness plan is all about motivation. It will definitely motivate you if you have something to get dressed in that’s appropriate fitness wear and makes you look good. Make sure your workout clothes are comfortable, breathable and easy fitting. If you need a reason to go buy something new and beautiful, consider it an investment in your health.
Shoes - Don’t scrimp on shoes. Find a comfortable pair of fitness shoes you like, but before you buy them, walk around in them for several minutes to make sure they fit. Is there enough room in the toes? Buy shoes at the end of the day, when your feet are largest. You will get a more accurate fit. Depending on your unique foot shape, one brand of shoe might feel better than another. They are all made a little differently. So, don’t worry about the brand as much as what works for you--and what feels great. The key point to remember is comfort.
A warm-up prepares your body for more vigorous exercise to come. It’s the gradual increase of your heart rate and is an important part of a fitness program. It’s also a wonderful time to leave the worries of the day behind and switch gears mentally. A warm-up might be as simple as walking slowly and leisurely for 5 to10 minutes before you start walking briskly, or marching in place. Always cool down at the end of your workout, too, so your heart rate can gradually return to normal. The cool-down is the best time to stretch, increase your flexibility, and just relax.
- Energy Girls® Love to Walk
Current national guidelines indicate that, to improve our health and fitness, we need to get physical activity most days of the week, preferably daily for 30 minutes. However, if you’re new to all of this, just start walking 5 or 10 minutes a day. The key to success is to start off very slowly to prevent injuries, and gradually increase the intensity of your workout. Walking may be the best exercise of all because it’s something everyone can do, and no special equipment is needed to get started. Start off with good posture, take long smooth strides, and let your arms swing comfortably at your sides. For fun, you can also get a pedometer and work towards the ultimate goal of walking 10,000 steps a day. You can start at 2,000 steps the first week and the second week 3,000, and so on--do whatever is appropriate in your situation. On days when there’s bad weather, you can also do something Energy Girls© really love, “mall walk!”
Work out at the right intensity by taking the Talk Test. It’s a simple concept. You must be able to talk while you’re exercising. If you can’t, slow it down. It’s great to be sweating but if you’re huffing and puffing so hard you can’t carry on a conversation with a girlfriend, lighten up the intensity until you get enough oxygen, so you can talk.
Stronger muscles and stronger bones will decrease a woman’s risks for osteoporosis. Walking is a weight-bearing activity, but the best way to strengthen your muscles and bones is by lifting dumbbells, or by using strength-training equipment. It’s best to consult with a certified health and fitness professional, to learn the safest way to add strength training to your personal fitness plan. To get strength training right, get special instruction.
The number one thing beginners do is exercise too intensely before their bodies can handle it. They get caught up in the excitement of how good they feel, workout too hard, and then suffer an injury or get so sore the next day they can’t move. You didn’t get out of shape overnight and you don’t need to get in shape overnight, either. Give yourself several weeks to slowly and gradually increase the intensity of your workouts. The key is to start off slowly. That will prevent both injuries and soreness.
There’s lots of ways you can include physical activity in your daily routine.
--Take the stairs, instead of an elevator.
--Park further away from stores.
--Take up any hobby or activity that gets you moving.
--If there’s ever an option of driving or walking--choose walking.
Listen to the Music - Absolutely nothing motivates more than music. Get upbeat music you can listen to that lifts your heart, as you work out. Music is a special gift. Most women say it’s their favorite motivator to keep them moving, and it’s also the number one way they stay inspired.
No pressure - Enjoy the exhilaration of getting your body moving again, without pressure. Work out when you feel the best and, for the first four weeks, only think about one thing--enjoying yourself. Get into the habit of working out. Make it a part of your routine. If you focus on having fun and enjoying the process instead of thinking of your workout as being “work,” you will condition your mind to look forward to it regularly.
If you expect a few setbacks, they won’t slow you down and discourage you when they come. If you miss a workout or two--or even several--don’t use that as an excuse to stop. Just get right back on track and keep moving forward. Also, decide what the best time of day is for you to exercise. Are you a morning person or a night owl? If you know what works best for you, it will help you stick with it.
Water is the best drink on earth. Water is one of the most important components in our bodies. Stay hydrated when you work out. The best way to that that is to drink water before, during and after exercise.
“I don’t have time.” You’re right; you will never have time to work out unless you make it a priority. We always find time to do the things we want. You have to schedule the time, like any appointment you have to show up for. Decide it’s not optional to become more physically active.
After a few weeks on a consistent fitness program, you will have so much more energy you will be able to do everything more quickly--with energy to spare. Go for a walk down the Energy Road. Get moving!
Copyright © 2020 Ruth Gordon Howard
All rights reserved.
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