I am trying to get in shape as I am sure some of you are but I am not really doing it so I will look good in this bathing suit or to get to this size. I want to take care of myself and be at a good weight and body mass index. I mean I want to look good and have a flat stomach (doesn't have to be a 6 pack) and the toned arms, legs, butt, etc. but I really want to manage my health especially since I have a family of high cholesterol and high blood pressure especially. I was wondering if anyone can give me some advice about working out. My favorite machines are the elliptical, stationary bike, and once in a while the treadmill...I really like lifting weights but I think I like it so much that I end up doing 20-30 minutes of cardio and then 30 minutes of weights (like 3 times a week). I think I am gaining muscle in my legs, my thighs specifically, but not burning off enough fat around it and now some of my pants don't fit :(
The ACSM (American College of Sport Medicine) has F.I.T.T. guidelines both for cardiovascular work and strength training. For cardiovascular benefits, they recommend exercising for a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate for a time of 20-60 minutes. For strength straining they recommend working out a minimum of two times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) for 8-10 reps and 1-3 sets.
So, What do you do for your daily exercise routine (cardio, weights, flexibility)? Do you even workout daily? Are there obstacles like schoolwork, family, work, etc. that get in the way of your fitness program?
Most of all, does anyone have any workout tips?
To add to my blog, I go to the gym like 3 times a week for an hour. Last week, I went 4 times a week, for an hour.
The 2005 Dietary Guidelines for Americans recommends 60-90 minutes per day of moderate–intensity physical activity to sustain weight loss for previously overweight people.
Is there anyone who actually does this every day? If so, how did you do it? Did you eventually work up to it or were you always in shape?
And has anyone used the pedometer and found it useful? I was thinking of buying one.
I don't work out. But then again, I live on the side of a mountain, and it's a nice workout bringing all my books back and forth to school every day. So even though I don't work out, I've lost between 5 and 10 pounds since I started college a year and a half ago. Not too shabby.
My dad works in a hospital, and says that during his shift, he can walk up to 10 miles, so he doesn't really work out either.
~C
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Running is my personal favorite exercise. Since I'm on the track team, it's very easy for me to participate in a workout each day. When track isn't in session, I usually find it nice and relaxing to jog a few miles on various roads around the town. Also, something as simple as playing basketball, soccer, or any other sport with a couple of friends is a good, fun workout.
I try to jog when I find time and I will do weight resistance things such as pus ups squats etc. But it is also very important to have a healthy diet. Follow the offd pyramid. Get 7 to 8 servings of fruit and vegtables. Eat less junk food and sugars. I try to drink as much water as possible and not much else. A lot of people dont realise that they are drinking all of their calories. But I also am not getting the results I want. It's a difficult thing to achieve. It's also important to swith up your routine. Dont do the same thing everyday. Your muscles get use to it wont burn as many calories as the originally did. Also you should really do only half the amount of weight lifting as Cardio. Like do cardio for 30mins and weight lifting for only 15. Or cardio for 60 mins and weight lifting for 30mins. The cardio will burn calories and fat while the smaller amount of weight lifting wil tone muscles.