Health Tips
14 Things To Do and Not Do When First Starting an Exercise Program
Starting an exercise program for your very first time?
Learn the do's and don'ts here.
1. DON'T wait for the "perfect" time to start. There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.
2. DO take it slowly when you begin. Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You'll have a much greater chance of sticking with it if you work into it gradually.
3. DON'T change everything all at once. Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I would recommend you start with an exercise program. Keep at it for 3 weeks consistently then think about gradually modifying your nutritional habits.
4. DO make a committment to exercise. One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you'll do it when it's convenient or when you feel like it, your chances of sticking to your exercise program decrease.
5.DON'T expect infomercial-level results. I'm not going to tell you won't see great results - you will. Just don't expect it to happen in 2 weeks.
6. DO learn as much as you can about training and exercise. Knowledge is very important. If you don't know what to do, take a little time and learn first. The rewards will be huge!
7. DON'T assume you must exercise 2 hours a day to see results. You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.
8. DO ask questions. If you don't know something, there is no shame in asking. If you have questions, please feel free to ask me!
9. DON'T work your muscles to absolute failure when you begin weight training. You will most likely make yourself so sore, you won't want to train anymore. Take it fairly easy for the first few sessions then gradually increase your intensity.
10. DO tell other people your goals. One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you're doing. This way, you make yourself accountable to people other than just yourself.
11. DON'T feel you need to buy all the latest training equipment in order to start exercising. You can exercise without any equipment at all! Walking doesn't cost anything and bodyweight exercises such as push-ups are completely free too!
12. DO stretch and warm-up. Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.
13. DON'T give up all your favorite foods all at once. A great way to make yourself focus on a certain food is to stop eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot? Chances are, yes. Treat yourself now and again. It will keep you from stressing and bingeing later.
14. DO try to eat more natural-state, unprocessed foods. Processing adds fat, salt and sugar, all of which can contribute to health problems. You don't have to cut them out completely but see if you can shift your focus to more unprocessed foods. If you are thinking about starting an exercise program or have just started one, these tips should help keep you on the right track. If you know someone who is considering starting an exercise program, please forward this article along to them. Many people don't start a program because they simply don't know where to begin. By passing along this information to them, you may be giving them the best gift of all: better health and fitness.
Copyright (c) BetterU, Inc. 2005
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Jazzercise Weekly & Monthly Fitness Logs
To make sticking to your exercise regime easier on yourself, keep a close eye on your daily exercise by tracking your workouts with the Jazzercise fitness logs. By recording your progress, you'll stay on a successful path to reaching your fitness goals.
Click here to download the Jazzercise fitness logs.
Intensity: The Key to Real Results
“Intensity” is one of the hottest buzzwords in the fitness industry today. Dozens of health and wellness professionals suggest that you challenge your body by exercising at a higher level of intensity. But, what does this feel like? And how do you determine if your efforts are meeting the mark?
Perhaps you fixate your eyes upon the monitors of your treadmill or elliptical machine. Maybe you gauge your exercise intensity by the amount of sweat hitting the floor. No matter what means you choose to measure your workout success, the experts are right about one thing. The bottom line of an effective exercise regimen comes down to one word: intensity.
Intensity is simply a measure of how hard you are working. The American Council on Exercise recommends that fitness participants keep watch on intensity levels for two reasons. First, if you waltz leisurely through your workout program at a low intensity level, then you will inevitably become frustrated from a lack of results. Secondly, if you overtrain at an extremely high intensity level, you put yourself at risk for injury or burnout.
There are three popular ways to measure exercise intensity: the talk test, target heart rate, and rate of perceived exertion.
Talk Test. The talk test is an easy means for novice exercisers to judge intensity level. In this measurement, you simply gauge your intensity level based upon your ability to speak. If you have difficultly carrying on a simple conversation, then you are working at too high of an intensity level. On the flip side, if you find that you can easily belt out every note to the tunes scrolling through your iPod, then your intensity is too low.
Target Heart Rate. The formula for determining your target heart rate zone is quite simple. Subtract your age from 220 to find your maximum heart rate. For example, if you are 35, then your maximum heart rate is 185. Multiply that number by 50% and 80% to find your optimal target heart rate range. That range is your goal for heartbeats per minute during your exercise routine. New exercisers are wise to start on the lower end, while longtime fitness buffs may challenge their bodies towards the upper end. Never exceed 85% of your maximum heart rate.
Rate of Perceived Exertion. RPE is based upon a scale that runs from zero to 10. When you are lying in bed, your exertion level is zero. When you are running in a full sprint down the airport terminal to catch your flight, your exertion level ranks as 10. With those guidelines in place, then you can determine what it “feels like” to work at each level from zero to 10. The American Council on Exercise recommends that most people work between a three and a five on the RPE scale.
Monitor your intensity level frequently during exercise. New exercisers should check for intensity level at least every ten minutes. As you monitor your intensity level on a regular basis, you will become more familiar with your body’s response to exercise. Then, you can safely measure how to challenge your body in workouts that are both effective and safe.
Exercise Helps Prevent Memory Loss
While you're fighting the pounds or just trying to stay in shape, you may also be preventing memory loss.
A new review of studies from France, Sweden, and the U.S. suggest that regular aerobic exercise can increase cardio-respiratory fitness by up to 14 percent, which may improve brain function. Researchers also believe that the increased blood flow stimulates production of neurotransmitters. So just remember, while you're shedding pounds you may be preserving your memory, too.
The Battle Against Breast Cancer
Just one year; 1,300,000 women diagnosed.
The Centers for Disease Control and Prevention reports that breast cancer is the second most common form of cancer among women worldwide.
The American Cancer Society reports that Asian women have one-fifth the breast cancer rate of U.S. women, citing the vegetable-rich Asian diet as a main factor. If you can’t stomach Brussel sprouts, at least toss some broccoli or kale into your eating regimen a little more often. One study shows this increase in cruciferous vegetables can reduce the risk of breast cancer by up to 50 percent!
Slimming down with exercise is another way to minimize your risk for breast cancer. After menopause, obese women are twice as likely to be diagnosed with breast cancer versus women of healthy weights. The American Cancer Society shows that 30 minutes of exercise on most days of the week is enough to make a difference.
Beyond diet and exercise, another important action to fight breast cancer is carrying out a monthly self-examination.
Help Underprivileged Women receive Free Mammograms
The Breast Cancer site is having trouble getting enough people to click on their site daily to meet their quota of donating at least one free mammogram a day to an underprivileged woman. It takes less than a minute to go to their site and click on 'donating a mammogram' for free (pink window in the middle).
This doesn't cost you a thing. Their corporate sponsors/advertisers use the number of daily visits to donate mammograms in exchange for advertising.
Here's the web site! Pass it along to people you know.
www.thebreastcancersite.com
Aerobix Breakfast:
Having a good breakfast before you come to class is essential to give you the energy you need, AND to help you lose weight. This recipe for Aerobix was submitted by Jackie for you all to enjoy...
Recipe
1 Weetabix
1 Aero Chocolate bar
Place 1 Weetabix in a bowl, break up & sprinkle 1 Aero bar over the top, and Voila! The perfect 'Aerobix' Breakfast.
Sorry...couldn't resist sharing that with you - after all, smiling is good for us too!
Now back to the slightly more serious stuff.....
Exercising in the Heat
Please ensure you drink lots of water before, during and after classes in the current weather conditions to keep yourselves hydrated.
Remember to listen to your body during class and modify your workout accordingly. Low Impact is an option that you can use at any time, and is a safe way to go during such high temperatures.
We will be bringing fans into class to make conditions a little more comfortable so that you can continue to keep up with your workouts, and bringing a Frozen washcloth with you is also a great idea!
For more advice on working out in the heat, see the Jazzercise article below:
'Play it Safe While Exercising in the Heat'
We’re all susceptible to heat illness – regardless of age or fitness level. Recent deaths of young, high-profile professional athletes are a sobering reminder that no one can take the summer heat lightly. As the temperatures rise, staying hydrated can become a greater challenge for people exercising both indoors and out. In hot weather, individuals can lose as much as two quarts of sweat per hour. If left unreplenished, this can lead to dehydration, heat exhaustion, even heat stroke. In humid weather, when the air is saturated with water vapor, sweat evaporates more slowly, making it harder for the body to cool itself. As humidity rises, experts recommend curtailing your physical activity to avoid heat stroke. In addition, you may need to factor in your gender and fitness level. Women tend to sweat less than men, and individuals who are physically fit have more efficient "cooling" systems. Knowledge of symptoms and the varying degrees of heat illness can help you to nip dangerous situations in the bud.
Symptoms of heat illness:
Heat cramps:
Cramps often strike individuals who tackle endurance or high-intensity activities during the summer. An initial red flag that your body is overheating, cramps cause your muscles to tighten and spasm severely.
Heat exhaustion:
Marked by dizziness, rapid pulse, nausea, vomiting, fainting. The best prescription is to cease activity, drink water and rest in a cool area.
Heat stroke:
In heat stroke, the symptoms for heat exhaustion are paired with disorientation. If the core body temperature of the individual rises above 105 degrees, he or she may, black out, experience convulsions, and even die. If you or someone you are with experiences any of these symptoms, seek emergency medical attention immediately!
Prevention:
Stay well hydrated:
Drink 20 ounces of water or sports drink two hours before you plan to exercise outside. Drink another 10 ounces 15 minutes into your workout, and 10 ounces every 15 minutes after that. If you exercise for more than an hour, consume a sports drink in addition to water to replace the sodium you’re losing through sweat.
Dress appropriately:
Loose, light- colored clothing that allows evaporation and ventilation is best. Check the temperature: Don’t exercise when the heat and sun are most intense, basically from 10a.m. to 3p.m. Avoid chemicals and stimulants: Decongestants and supplements, such as ephedra, can raise your blood pressure and heart rate. Alcohol and caffeine can dehydrate, interfering with the body’s cooling mechanisms.
Let yourself warm up:
Even if you’ve been active throughout the winter, it’s a good idea to decrease the intensity of your exercise a bit as your body adjusts to warmer temperatures. Keep in mind that it can take up to two weeks to acclimate.
Keep Your New Year’s Resolutions
It’s the annual challenge. Who has broken their New Year’s resolution after one day? After one week? After one month? After all, nobody actually makes their new year’s resolution into a reality, right?
Perhaps this year you have a resolution that you really do want to keep. You aim to drop a few pounds, start working out, stop smoking, eat more greens, remember relatives’ birthdays, or finally write that novel you’ve been talking about. Can it be done? Absolutely! Jazzercise Founder and CEO Judi Sheppard Missett offers these suggestions for keeping your New Year’s resolutions.
1. Be Realistic – The first step to turning your New Year’s resolutions into reality is setting realistic goals in the first place. Competing in a triathlon in March isn’t probable if you’ve never donned a pair of sneakers before. But, walking two blocks every day is quite possible. Start with the attainable goal, and then go for the triathlon next year.
2. Make a Plan – Set a plan to meet your goal and be specific. What does “losing weight” or “healthy diet” really mean? Dropping 10 pounds? Eating three green vegetables per day? Determine exactly what you want to do, and then keep a log of your progress.
3. Make a Back-up Plan - Whatever your goal, think about possible blocks to that goal, then come up with a back-up plan. If your New Year’s resolution is to walk a mile every day, be prepared for rainy weather or sick kids staying home from school. Purchase a few exercise DVDs for such occasions.
4. Think Positive – Psychologists use a term called “self-efficacy.” When you truly believe that you can achieve your goal, you’re more likely to actually do it. Positive thinking will keep you going, even when you face obstacles.
5. Gather a Support Group – Tell your friends and family about your new goal. Ask your sister to join a daily group fitness class with you or invite your co-worker to the whole foods store. Consider joining a formal support group, but don’t let that substitute the vital support that you need from those who see you every day.
6. Keep Track of Your Progress – Measure your progress on a regular basis. If your goal is to lose weight, then weigh yourself daily. An 18-month study from the Weight Control Research Center at Miriam Hospital in Providence, RI, found that participants were 82% more likely to keep the weight off when they weighed-in daily. Whether your goal is weight loss, increased fitness, better nutrition, smoking cessation, or anything else, keep a record and measure your progress often.
7. Reward Yourself – Set small benchmarks along the way to your ultimate goal and reward yourself each time that you meet the mark. If you go three days without smoking, then indulge in a massage. If you work exercise into your schedule every day for a week, then book a pedicure. These rewards will keep you motivated along the road to your final goal.
For more health tips visit the official Jazzercise site at
http://www.jazzercise.com
If you have any questions please consult your physician.
