How to Work Out Properly

         Start The New Year Off On The Right Foot

Part 1 - Cardio

With the holiday season just behind us,  it is very common to notice a gain of a few pounds around the mid-section. Holiday cookies, eggnog, and Christmas dinner are all part of what makes the season so wonderful, but not so wonderful for the average American belly that gains 7 – 12 pounds.

This weight gain motivates all those who packed on the pounds during the holiday season to make New Year’s resolutions to lose it, and creates a rush to local gyms in January. By the beginning of March, many people who were gung-ho in January have fallen off the exercise bandwagon and have lost hope in their fitness.  Why?  Because they have no structure or an organized approach on how to exercise properly.

When evaluating physical fitness there are 3 main aspects to incorporate into your weekly workout routine:

1. cardio,

2. strength training, and

3. balance/flexibility. 

These should be done on different days to allow time for recovery and preventing the loss of interest. Today’s topic will be focused on: Cardiovascular exercise

Cardio is very important for heart health and in fat burning. There are many different options when it comes to cardiovascular exercises. Many people, when trying to lose weight, are quick to jump into running without structure or a training plan, and this is where we see a large amount of injuries occur. I would recommend if you are not an avid runner to slowly build your way up to running as to avoid injury.

Many gyms provide other forms of cardio options such as elliptical machines, stair steppers, and stationary cycles. These are superior options for the non-runner to gradually build your cardiovascular strength and endurance. Zumba is an excellent option that approaches cardiovascular activity with music and fun. Swimming also is one of the preferred choices, in my opinion, it incorporates all aspects of fitness into one: cardio, strength, and core.

Cardio should be done 2-3 times a week.  Initially it's a good idea to limit the amount of time you spend on cardio to approximately 30 minutes.  Eventually you can work your way up to 45 min., 1 hr., and more. Be patient with yourself.  You will start seeing results when you stay consistent over a period of time. Not only will the fat melt away, but you will also notice a wonderful feeling of well-being and you will feel better about yourself and your body!

Coming soon!!

Part 2 - Strength Training and burning fat