Are You Exercising Hard Enough?

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Good Morning!

 

Are You Exercising Hard Enough?

 

With obesity becoming an epidemic in the United States, particularly among

children, we need exercise more than ever!

 

I get many emails a week about exercise and how and when to go about it. For the

most part, you can find the general answers here:

 

Healthy Exercise.

 

For heart health, cardiovascular and fat burning needs, aerobics is essential. I

am always telling patients that by simply moving (a brisk walk, jogging,

cycling, skating...) you will increase your heart rate, increase energy levels,

improve circulation, work the heart and lungs, improve your mood, increase lean

muscle mass, decrease body fat and relieve stress, especially when done on a

long term basis.

 

Frequency, duration, and intensity are the three determinants. How many times

per week are you working out? For what period of time? At what level of

intensity? These determinants will establish the overall effectiveness of your

exercise program.

 

Most experts recommend, that if you are a beginner, start with 3 times per week,

20-30 minutes per session. If 20 minutes is to difficult to begin with, that's

fine just keep at it until you reach the 20 minute goal. (In order for your

heart to benefit, you should try to exercise aerobically for a minimum of 20

minutes.) By beginning slowly, you can gradually work up to more exercise. Those

who start right into an exercise routine 5 or 6 times a week will burnout and

probably injure themselves as the go.

 

For those who are comfortable with aerobic activity for at least 20 minutes, 3

times per week, it is NOW TIME to increase the length of your workouts to 30

minutes and to exercise 4 times a week (rather than 3). If 20 minutes of

exercise has been the goal you have reached for two weeks now, try increasing

the duration in small increments by 5 additional minutes. This will make the

transition easier.

 

For those who are comfortable with aerobic activity for at least 30 minutes, 4

times per week, it is NOW TIME to increase the length of your workouts to 40

minutes and to exercise 5 times a week (rather than 4).

 

A variation on this theme is to increase the resistance/intensity in your

aerobic activity. By doing so, you will increase your caloric burn by a large

percent! If you are using the stair master, steps or elliptical machines, try

increasing the " effort number " or height of the incline on your machine and you

will appreciate the additional effort! If you are in a cardo class, jogging or

fast walking, take a small weight with you. 2-5 lbs. will make a world of

difference.

 

To avoid overuse injuries such as tendonitis, shin splints... you should cross

train (one day try walking, the next day ride a bike, the following day

participate in an aerobics class...).

 

Remember, aerobic exercise is essential for weight loss, cardiovascular fitness

and body-shaping. Current research supports a complete fitness program. A

complete program should include aerobic exercise, anaerobic exercise and

stretching. To be successful, you must incorporate it into your lifestyle, like

eating well and getting good quality sleep.

 

It's time to step it up!

 

 

Andrew Pacholyk, MS, L.Ac

http://www.peacefulmind.com/exercise.htm

Therapies for healing

mind, body, spirit