Thursday, January 13, 2011

5 Tips for January

It’s January.  It’s GREAT to see both so many familiar faces as well as new ones.  Hopefully more than just a few of you become much more than just faces to Jay and the rest of the staff. SO! – Don’t let the January effect wear off.
You need to stay motivated!  Long enough to make health & fitness part of your life – forever.  

OK – How do we do that?

If you are new to exercise, start small.

1. WORK OUT (no less than) 3x a week; for 1 hour each time.
a.      5 minutes full body warm up
b.     20 minutes cardio
c.      20 minutes strength
d.     15 minutes stretch
For you math enthusiasts, there must be at least two out there – 3 hours a week is less than TWO PERCENT (1.79%) of your time.         
3 hours a week – YOU’RE WORTH IT!!!!  
2.  EVERYBODY - Listen to your body. 
Don’t push your body past it’s limit. A little pain is good.
Make sure you know what a little is!                                                                 

3. CARDIO – The following was taken from the website of the American Heart Association:
Target HR Zone
50–85 %
20 years
100–170 beats per minute
25 years
98–166 beats per minute
30 years
95–162 beats per minute
35 years
93–157 beats per minute
40 years
90–153 beats per minute
45 years
88–149 beats per minute
50 years
85–145 beats per minute
55 years
83–140 beats per minute
60 years
80–136 beats per minute
65 years
78–132 beats per minute
70 years
75–128 beats per minute

“Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.
Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.
How should I pace myself?
When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.”  Jay adds: try to get to at least to the 60% range as soon as safely possible.  For most of us, more than 75% isn’t necessary.

4. STRENGTH - Read this article from the Mayo Clinic staff.  Do you need a better reference?
5.  STRETCHING - Jillian Michaels, of the Biggest Loser, says:

“Stretching is key AFTER workouts. You shouldn't stretch before working out — instead, you should warm up with cardio for 5 to 10 minutes, train, and then stretch. Stretching before workouts has been shown to decrease the intensity of your muscle contractions, which can actually impede your progress in the gym. I find stretching after a workout is most effective because it releases the tension in the muscles from the workout. It also improves circulation and promotes healing and optimal recovery from your workout. “
To learn various balance, flexibility and stretching exercises take Fernando’s POWER STRETCHING class, given Tuesdays at 10:15am, Thursdays at 9:15am and 7:15pm and Fridays at 6:15pm. We also have a YOGA class given by Franklin on Saturdays at 11:30am.  And of course all these classes are included in your membership.
To see Jillian’s complete tips go to “The Dos and Don'ts of Stretching”.

All of the above are the basics.  In the coming weeks and months we will be sending you specific tips on the what and how of various exercises.  

Stay with us!  We want you to be doing this for a LIFETIME!  A long, healthy lifetime.

Don’t forget to consult your physician.

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