It’s Monday morning, the day you promised yourself you will begin your next fitness regime. You are excited as well as anxious because you really don’t know where to begin but today is the day to take action. You actually make it into the gym and have a great workout. But by Friday, you have fallen off, and thinking about abandoning this whole fitness thing altogether. Sound familiar? Statistics show only 30% of people follow through with their fitness resolutions over a 12 month period. Professional Athlete Brian Walker has some tips to help you get back in the game and achieve your fitness goals.
During his 9 years in the NFL, exercise was not only part of his lifestyle, it was part of his job. The physical training he completed off the field ensured that he was in top physical form at all times. Because football is such an intensely physical sport, cardio, strength training and proper nutrition were the key components that made him a successful athlete. Brian believes that you don’t have to be a Pro to train like one.
When beginning a new fitness program it is important to consult your doctor, and start off slow. Brian suggests you write out your goals and your plan to achieve them. Be realistic and start in small increments. The small victories will serve to keep you motivated. Shorter exercise sessions will be beneficial as your body gets used to the new physical challenges. Start out with 20 minute work outs and work your way up as you get stronger. Plan your workouts and prepare for them ahead of time so you're not tempted to skip them. Listen to your body, and take a day off for rest after a difficult session to give yourself a chance to recover. An exercise journal is an important tool to help you chart your progress.
The key to staying committed to an exercise program is finding an activity that you like to do. Whether it’s swimming, kickboxing, zumba, martial arts, or pole dancing, the options are endless. You just have to find what works for you and what’s going to keep you interested. If you join a step class and you know that you are not the most coordinated, then you are more likely to give up on that activity out of shear frustration. Find something you enjoy and stick to it.
Out of the many exercise trends to debut in the last decade, Brian prefers the P90X system. He feels like it’s a suitable program for people in all stages of fitness. He also recommends Pilates, because it strengthens your core and your entire body. Brian’s favorite forms of exercise is running outdoors, playing basketball, and lifting weights.
In the beginning you will experience soreness and fatigue. Make sure that you are drinking plenty of water, before, during and after your workouts in order to avoid dehydration and cramping. A good night’s sleep is equally important because it is during this time that your body will repair itself. Massage and soaking in hot bath with Epsom salt may also prove beneficial.
As you become fitter, and your body becomes more accustomed to your workout program, you will need to up the intensity. What does this mean? Well, basically you will have to work your body harder. This can take the form of a longer workout time, or a harder workout, i.e.: running faster, lifting heavier weights, or a combination of the both. If you don’t increase your intensity every 4-6 weeks, you will lose the effectiveness of your training. Using this strategy will help you to avoid the dreaded plateau.
According to Brian, his biggest obstacle to having a productive workout was failing to fuel his body before working out. He suggests a small amount of lean protein before a workout to give you energy. Some favorites are eggs, a protein shake or a slice of whole grain toast with peanut butter.
For those looking to lose weight, interval training can provide you with faster results. Including short bursts of intense movement challenges your body to change faster. For example walk at a brisk pace for 2 minutes, and then run at a top speed for 30 seconds. Repeat these intervals for 20 minutes and allow yourself a 5 minute cool down.
When trying to lose weight don’t forget your weights. The more muscle mass you have, the more effectively your metabolism will work as muscle burns more calories than fat. Current recommendations for resistance work are 2 sessions per week, with ideally 48 hours rest between.
There are many benefits to be gained from improving your fitness including better weight management, lower blood pressure, reduced risk of diabetes, heart disease and stroke, improved quality of sleep, flexibility, balance and coordination. Those who are physically fit often have less stress because when you exercise you release endorphins. You look better and you feel better.
The simplest way to get started is to put one foot in front of the other and hit the road. Walking is an easy program to begin because you can do it from anywhere and you don’t need any special equipment. Pounding the pavement just 30 minutes a day, 5 times a week, increases your overall health by boosting your circulation, keeping your energy level up and your spirits high. Walking in the sunshine helps your skin produce vitamin D, a vitamin essential to good health. According to researchers vitamin D can lower your risks of cancer and osteoporosis after age 50. Therefore try to schedule in some outdoor workouts every week.
No matter which activity you decide to try the best thing you can do is just to start. Having a game plan for your fitness training will turn you into an athlete or at least look like one, in a shorter amount of time.
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