Do
you want to weight loss, Most of us would probably say, "Yes, I'd love to
lose weight?" When you embark on that kind of goal, you probably spend a
lot of time looking for results on the scale and in how your body looks.
The
problem is that to lose weight is often more than we can handle both physically
and mentally. That's just one reason many of us become yo-yo exercisers.
We
start, we do well for a bit, we don't see results, and we quit.
One
way to avoid doing too much too soon and, thus, rendering your workout program
completely intolerable, is to try a different approach. Start simple and, for
your first 30 days, focus on establishing a solid workout schedule, building strength
and endurance and improving your health.
When
you focus on the behaviors you need to do to lose weight, rather than the
weight loss itself You are not watching
the scale all the time, so it doesn't matter if it moves or not.
Keep
in mind that starting small means the scale may not change from one workout to
the next, but your health can change in just five minutes. In fact, just
five minutes of outdoor exercise can boost your mood and self-esteem. Just 10
minutes can lower your blood pressure for hours and reduce your risk of a heart
attack.
The
other upside is that it doesn't require as much exercise as losing weight,
allowing time . build strength and endurance gradually, and avoid and that
can accompany too much exercise.
So,
just how much exercise do you need to be healthy? This four-week program
incorporates the set by the Centers for Disease Control and Prevention. These
guidelines suggest:
4
Weeks to Health
In
this program, you'll get specific workouts and a schedule to follow, with new
exercise goals each week. The workouts are simple and straightforward, slowly
progressing each week so that you're ready to move on to more intense programs,
taking your workouts to the next level.
An Overview
- Week 1 - Your first week starts with these goals: three days of cardio, two days of strength training with one set of each exercise and two days of rest. I've given you some cardio workout options as well as strength training workouts, but feel free to substitute your own.
- Week 2 - Your goals are the same this week with just one small change. Your Thursday is no longer just resting, it's active rest. What does that mean? It means doing things to move around more than you normally do. Take short walks, stretch, stand up every hour, go up and down the stairs a few times a day, etc.
- Week 3 - This week, your cardio workouts increase in intensity and you have a new goal of adding in some walking on your active rest days. You'll also do two sets of your strength training exercises, which will help you slowly progress and get stronger.
- Week 4 - This week, we make more small changes with a longer cardio workout, an extra walking workout and an optional third set of strength training exercises.
What You Need
- A cardio machine or a favorite activity you can do for 20-30 minutes
- A few sets of dumbbells - 5 to 15 pounds is a good range of weights to have. For beginners, start with three sets: light, medium, and heavy weights. For women, that might be 5, 8, or 10 pounds. For men, that might be 8, 10, or 12 to 15 pounds.
- A mat
- Five to six days and 20-30 minutes of time on each of those days to complete your workouts
Exercise Tips
- Don't be a slave to the workouts or schedule: This is just a sample program, so it won't work for everyone. If it's too much, take extra rest days if you feel sore, tired, or your performance suffers. Modify the schedule or workouts to fit your needs.
- See your doctor if you have any medical conditions, illnesses or injuries.
- Substitute your own workouts if you have other activities you enjoy.
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