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Wednesday, March 4, 2015
Exercise and Fitness
How to lose it and be safe about it
I have gain weight since I got married and I am not pregant I would love to lose it all and not try to hurt myself so how do i lose it and be safe about it?
Following a regular exercise program can help aid in weight loss and improve your overall health. The right exercise program can complement your life by providing you with benefits like more energy and strength.
You need a workable plan to move from inactivity to becoming physically active. Prior to beginning an exercise program, you should consult with your physician. In some cases your doctor may have certain restrictions you need to follow. Most importantly, you should choose exercises you enjoy and that you can perform year round. Begin gradually, making sure your first sessions of physical activity are fun and not too tiring.
The American College of Sports Medicine makes the following recommendations for an exercise program for a healthy adult to develop and maintain cardiovascular fitness, strength training and flexibility.
Frequency -- 3-5 days per week.
Intensity -- Low to moderate intensity, approximately 55/65-90% of estimated maximum heart rate.
Duration -- Approximately 20-60 minutes of continuous activity.
Mode of Activity -- Continuous, rhythmical and aerobic using large muscle groups (walking, jogging, cycling, swimming, rowing, in-line skating, stair climbing, aerobic dance and cross country skiing).
It is important to gradually increase the amount of time and intensity of your exercise. When beginning an exercise program, 5-10 minutes of activity may be all you can do.
Frequency -- 2-3 days per week with at least one day of rest between workouts; do not do resistance training on consecutive days.
Sets -- A minimum of one set, 8-12 repetitions to near muscular failure for general fitness.
Number of Exercises -- A minimum of 8-10 exercises involving the major muscle groups.
Speed -- Moderate to slow; each repetition should be approximately six seconds (3 up, 3 down).
Range of Motion -- Exercises should be performed through a full range of motion and should be pain free.
Flexibility exercises (stretching) should be included with every exercise session. Before stretching, warm up with 5-10 minutes of light cycling, walking, rowing, etc. Each stretch should be held for 15-30 seconds and repeated 2-4 times, alternating sides.
DO NOT stretch to the point of pain.
Wishing you the best of luck in all your exercise endeavors.
Rachael Dotson, BS
Certified Johnny G Spinning Instructor
Fitness Center at CARE\Crawley
University of Cincinnati