Exercise: How To Get Started

It can be hard to motivate ourselves to exercise, especially if it's been awhile since our last trip to the gym.  Here are answers to some common questions people have about starting (or re-starting) to incorporate physical activity into their weekly routine.



What kind of exercise should I do?

Choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active.


How long should I exercise?

Start off exercising 3 times a week for 20 minutes or more, and work up to at least 30 minutes, 3 to 4 times a week. Exercising with a friend or a family member can help make it fun, and having a partner to encourage you can help you stick to it.


How hard should I exercise?

As you become more used to exercising, try to keep your heart rate at about 60% to 85% of your "maximum heart rate."

To figure out your target heart rate, subtract your age (in years) from 220. This is your maximum
heart rate. Now, to calculate your target heart rate, multiply that number by 0.60 or 0.85.


For example, if you are 40 years of age, you would subtract 40 from 220, which would give you a maximum heart rate of 180 (220 - 40 = 180).  Then you would multiply this number by either 0.60 or 0.85, which would give you a target heart rate range of 108 to 153 beats per minute.  (180 x 0.60=108 and 180 x 0.85=153).

Fitness Myths

Wellness Wednesday

February 29, 2012

Most of us know to be healthy we need to be physically active.  It's not new information, but it leaves us with many questions and opinions.  As a personal trainer, I often find myself helping my clients sort through fitness myths or half truths. There's plenty of information about physical activity, but sorting through it and figuring out what to do can be challenging. Here are some of the most common myths and half-truths, according to ideafit.com:

Myth 1: If you stop exercising, you’re muscles will turn to fat. Fat and muscles are two different tissue types. One cannot convert to the other.

Myth 2: You can increase fat burning by exercising longer at a lower intensity It really isnt important what percentage of energy during exercise comes from fat or carbohydrate. What matters at the end of the day is how many total calories were expended 

Myth 3: If you exercise, you can eat anything If you try to make up for poor nutrition by exercising, you are going to be disappointed. You will get the most out of your workouts if you fuel them with high quality foods. 

Myth 4: If you don't work out hard and often, exercise is a waste of time. Research shows that even moderate exercise, such as walking and gardening a few times a week, can have tremendous benefits.

 Myth 5: You can never get too much exercise .Over exercising can lead to injury and other physical and psychological problems.  It can occur in the beginning participant as well as the conditioned athlete.  

Myth 6: Exercise Is One Sure Way to Lose All the Weight You Desire. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management

Myth 7:If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up. Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. 

Myth 8:Overweight People Are Unlikely to Benefit Much From Exercise. Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity. 

 Feel free to contact Nancy Larson at: my.healthiswealth@comcast.net with any questions.

Fighting Fatigue

Do you ever find yourself feeling tired or overwhelmed at the end of the day?  Does it feel like a chore to push yourself to get the gym?  Perhaps you're suffering from mild fatigue.



Fatigue symptoms -

• You do not feel fully rested after waking up in the morning, though you had a good night's sleep.
• Your stomach feels heavy all the time, and/or there is no balance in hunger (either eating more or less without feeling satiated).
• Weakness and/or lack of energy
• Constantly feeling tired or exhausted
• Lack of motivation,
• Difficulty concentrating, or starting/completing tasks

Mild fatigue can be cause by a number of things, including:

• Lack of physical fitness
• Excessive alcohol or tobacco consumption
• Stress
• Poor diet

Lack of physical fitness
Fitness is the ability of the body to sustain hard work, or any work at all.  Being fit doesn't mean being slim or lean, but being able to perform physical tasks without causing fatigue or injury.  A person can be quite slim without actually being physically fit!


Physical fitness can be improved by doing a balanced weekly routine of cardio exercises, strength training, and stretching.  Just by increasing your physical fitness level, you can increase the amount of energy you have to perform tasks during the work day.  It doesn't have to be elaborate; walking the dog for 30 minutes every day is a great way to start improving your physical fitness.










Excessive alcohol or tobacco consumption
Doctors agree that drinking excessively (more than 1 4-oz glass of wine or a single shot of hard liquor) is detrimental to our health.  Alcohol acts as a depressant, which slows down our cognitive functions, blood pressure and heart rate, and relaxes muscle tension.  Though this can be beneficial in moderation, consuming more than 3 - 5 drinks per week is bad for us, and can lead to the development of dementia, cardiovascular disease, cancer, and addiction to alcohol (alcoholism).  


The effects of tobacco vary from person to person.  For some it acts as a stimulant, and for others a depressant.  However, long-term tobacco use has detrimental effects on our health, including:  bronchitis, cancer, lung disease, heart disease, stroke, low birth weight and birth defects in children, premature aging, low sperm count and impotence, ulcers, circulatory problems, and osteoporosis.


If you're looking to quit smoking, call the Indiana Tobacco Quitline, a free, confidential, and phone-based counseling service available 7 days a week.  1-800-QUIT-NOW (800-784-8669)





Stress
Everyone experiences stress.  Long-term exposure to physical and mental stress from the workplace and at home can have negative impacts on our health.  If you're looking for some relaxation techniques to help you cope with the stress in your life, check out the tips and tricks from one of our earlier blog posts:  Ways to Deal with Stress.


It's also important that you're getting enough sleep each night.  Not sleeping, or not sleeping well due to insomnia or other interruptions, can cause fatigue as well.  It's recommended that adults should get between 7-9 hours of sleep each night.








Poor Diet/Dehydration
If your body does not receive the amount and quality of nutrients it requires to perform, you will probably feel tired or have muscle weakness.  It is very important to consume a well-balanced diet rich in whole grains, fruits and vegetables, nuts and beans, proteins, and plenty of water to help our bodies function properly.  A well-balanced diet provides us with enough calories to perform the work our bodies do every day, from maintaining our heart rate to exercising.  


Check out the latest Lunch-n-Learn information to get some ideas about steps you can take to Diversify your Diet.

Dehydration can also cause fatigue.  As a general rule of thumb, a person should consume half of his/her body weight in ounces of water each day.  So if a person weighs 150 lbs, he/she should be drinking 75 ounces of water (about 9.5 cups) per day.  Sugary, alcoholic, or caffeinated drinks such as soda, coffee, or beer/wine don't count; they actually dehydrate you!  Water and tea are your best sources to maintain proper hydration.





PLEASE remember, this information is only related to mild and short-term fatigue symptoms.  If you experience dizziness, vertigo, fainting, unexplained fatigue not brought on by stress or the above mentioned factors, or fatigue that is not resolved by adequate rest or the removal of stress factors, it is important to talk to your doctor.  You may have a more serious health condition.