Let's Get Down

to the nuts and bolts of exercising*, working out, getting fit, whatever term you like. One of the most important things about exercise is finding something you like and second creating balance in your routine.  So many of us have a tunnel view of our exercise routine whether it is cardio,cardio,cardio because you want to lose weight or lift, lift, lift so you can build that muscle.  Regardless of your goal, lose weight or build muscle, you need to include both of these in your routine. I know some of you are saying "UGHH! I just don't like cardio or lifting".     

*Always check with doctor before beginning exercise program.

 #1 Your heart is a muscle and needs to be strengthened and fine tuned along with those quads, abs and triceps.  To strengthen that heart muscle we need to increase that heart rate and sustain for a minimum of 20 minutes.  You should feel like your working hard, your breathing a little heavier or little more difficulty talking.  As you are strengthening that heart you are also burning calories and of course for increased calorie burn extend that time to 30-45 minutes.

 #2 Lean muscle helps our bodies burn calories.  Think of your body as a vehicle and adding strength training to your work out is like giving your vehicle a tune-up it helps your body operate more efficiently.  The lean muscle tissue burns more fat than fatty muscle tissue which in turn means as your increase your muscle tissue your body will burn more calories during your daily activities including at rest...and who doesn't want that.

Couple myths:

• Lifting weights is going to give you huge muscles not unless you do that type of training.
• Muscle turns in to fat, "NO" if you discontinue strength training the muscles will atrophy (get smaller).  The increase in body fat happens during decreased activity or increased calorie intake or both.

Goal: shoot for 5 days of activity. 

 It does not always have to be a structured work out in the gym you supplement with outside activities, take a walk, run or play a sport, when the weather is nice.  This will add variety which we keep you from getting bored.  When we switch up our activities it wakes up some under used muscles or we use them in different ways.  Don't be afraid to try something new or outside your comfort zone you may discover a new favorite work out.  Most importantly do not berate yourself for not getting in your work out just try again tomorrow.