Chad Skinner

The Right Way to Exercise

The Right Way to Exercise

 

If you're reading this, you know how important exercise is…

However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you've got to do it the right way. What is the right way? You're about to find out. No Pain, No Gain? You've heard the phrase "No pain, no gain." But this isn't exactly true for exercise. Actually, exercising doesn't have to cause pain in order to get you in shape. If you are just beginning to exercise, a little muscle soreness is to be expected. But don't give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good. If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.

There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises. Warm Up and Cool Down. If you don't warm up before or cool down after exercising you could harm your muscles. The best way to get your muscles ready for exercising is to include a brief time of light aerobics such as brisk walking or steady cycling to get your breathing and heart rate slightly elevated. To cool down, end with a few gentle stretches to loosen your muscles, ligaments, and tendons. A cool-down period will help your muscles recover and help prevent injury or soreness.

Target Heart Rate. To get the greatest benefit from your workout, it is important to exercise at your target heart rate zone. To determine your target heart rate, you must first find your maximum heart rate. To do this, subtract your age from 220. Your target heart rate is 50-85 percent of your maximum heart rate. For example, if you are 40 years old, your maximum heart rate is 180 and your target heart rate is between 90 and 153 beats per minute. To measure your pulse, place your fingers on your wrist or the arteries on your neck and count how many beats you feel per minute, or double the number of beats in 30 seconds.

Sports Drink or Water? Your body requires plenty of fluids before, during, and after exercise. Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise. During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, sports drinks are as good or even better. Sports drinks contain a high amount of carbohydrates, which provide energy. They also help to replace the electrolytes lost from sweating.

The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted expert Call or email today to get started on a truly smart exercise plan that will transform your body in ways that you've only dreamed.


I’m Working Out, But I’m Not Losing Weight

One of the most frustrating aspects for those who embark on a weight loss program is when the trainee feels as if they are busting their tail during their workouts, but they still aren’t losing weight. A person who is in training to lose weight can feel like giving up if they embark on a weight loss program that seemingly renders no positive results. When this usually takes place, a trainee will find that the issue isn’t with their exercise program. These trainees will find that they aren’t losing weight despite a hard core exercise program, because they aren’t making the dietary changes that they need to, in order to support weight loss.

As the saying goes, the numbers don’t lie. This is true in so many aspects of life, and achieving weight loss is one area where this is certainly true. If a trainee is eating in a manner that adds calories to their body, they will find that their weight loss goals will either be stunted, or the trainee will gain weight in certain areas. Weight loss happens when there is a calorie deficit that takes place. In order for true weight loss to take place, the calorie deficit needs to be created in a two-fold manner.

First, one must engage in a fat burning program such as an exercise program. Activity that works to take the weight off will certainly create a calorie deficit. However, the second part of a weight loss program involves one’s diet. A trainee must eat in a manner that supports weight loss. There is no way around this fact. Despite this fact, many trainees will try to re-invent the wheel, so to speak. They will continue to eat fattening foods that simply keeps weight on their bodies. Or, they will engage in self-sabotaging habits such as eating late night snacks. They will continue to eat sugary treats and other empty calories. They will also indulge in drinking alcoholic beverages, otherwise known as liquid calories.

In short, some trainees want to realize the benefits of weight loss, without making the sacrifices that weight loss requires. If a trainee wants to sincerely lose weight, then they need to understand that when it comes to the numbers of weight loss, weight loss entails 80 percent nutrition, and it entails 20 percent exercise. Not only does a trainee have to eat in a manner that creates a calorie deficit, but they need to eat a diet that supports the type of exercise plan that they are engaging in. They need to eat a diet that allows them to absorb enough nutrients in order to power them through a workout. The good news for a trainee is that a proper weight loss diet promotes more exercise. More exercise promotes a healthy weight loss diet. The two work hand in hand for long term weight loss success.

If you’re ready to turn up your fitness and nutrition plan, come talk with John or myself. We’re ready to help you become your own success story.