Commit to be fit.
Yesterday I restarted visiting the YMCA early in the morning for exercise and discovered that lying around for more than a week took its toll. I struggled on one of my cardio machines set with only a modest load and ran out of gas after only a brief amount of time. While the docs want me to hold off on my strength training for a couple of weeks there is no reason not to restart my cardio routines. I was shocked at how much stamina I have lost so it is imperative that I work my way back. While I will limit my outside activities for a few more weeks I am confident that modest exercise will be OK.
What about you, are you getting enough exercise. As we age it is probably the most important thing we can do for our physical and mental health. Here are some things to help you get started from an article written by Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors.
Five FAQs on Health & Fitness
When is the best time to work out?
There’s no right time to exercise. It depends on the individual. You need to listen to your body. Some people feel rough in the morning, whereas others can hop out of bed and do a 10 mile run. I will say if you are new to fitness, you are 80% more likely to build a lasting habit if you workout at the beginning of your day rather than after work when you’re bagged from your day.
Can I have a snack before exercising?
You can have a small snack before your workout, such as a piece of fruit or a pre workout Branch-Chain Amino Acid (BCAA) drink. Stay clear of snacks that are high in sugar, including soft drinks. You might get a quick energy boost but it’ll probably be followed by a sudden energy slump.
Should I warm up before exercise?
Warming up is essential before exercising. Without a warm-up, your workout won’t be as efficient as it could be and you increase your risk of injury.
What’s the importance of strength training?
Strength training burns calories, builds and strengthens muscle. The benefits of strength training include increasing bone density, strengthening joints, and improving balance, stability and posture. Strength-training activities, such as weight lifting, involve short bursts of effort that support functional fitness during everyday tasks and increase your resting metabolic rate. The more muscle mass you have the more calories your burn at rest and during exercise which mean you can consume more healthy calories without weight gain.
Should I have a rest day?
I encouraged you to do a minimum of 20-30 min of moderate-intensity aerobic activity every day. Whether it’s gardening, walking to work or going for a bike ride. Our bodies are built to move and we need to give them movement on a daily biases.
It’s important to rest when you do vigorous-intensity aerobic activity, such as running or weightlifting. The body repairs and strengthens itself between workouts, and over-training can weaken even the strongest athletes. The key here is to listen to your body and schedule 1-2 days of full rest and support recovery with proper sleep, water and nutrition.
There are really only two requirements when it comes to exercise. One is that you do it. The other is that you continue to do it.
A missionary heard about a native who had five wives. “You are violating a law of God,” he said, “so you must go and tell four of those women you can no longer live here or consider you their husband.”
The native thought a few moments, then said, “Me wait here. You tell ’em.”
The person who agrees with everything you say either isn’t paying attention or plans to sell you something.
A man entered a stationery store and asked the clerk for a birthday/anniversary card. The clerk replied, “We have birthday cards and we have anniversary cards. Why not take one of each?”
The man said, “You don’t understand. I need a card that covers *both* events! You see, we’re celebrating the fifth anniversary of my wife’s thirty-fourth birthday…”
To find a fault is easy; to do better may be difficult.
Morty and Sarah had just returned home from a party. Sarah said, “Do you realize what you did tonight, Morty?”
“No I don’t,” Morty replied, “But I’ll admit I was wrong. What did I do?”
The worst thing about censorship is *******
“What’s the usual tip?” a man growled when a college boy delivered his pizza.
“Well,” the student replied, “this is my first delivery, but the other guys said that if I got a quarter out of you, I’d be doing great.”
“That so?” grunted the man. “In that case, here’s five dollars.”
“Thanks,” the student said, “I’ll put it in my college fund.”
“By the way, what are you studying?”
Opportunity may knock once, but temptation bangs on your front door forever.
“Starbucks announced this week that from now on new Starbucks employees will be required to go through 32 hours of training. The first hour Starbucks employees learn how to make a cup of coffee, then the next 31 hours they learn how to charge $4 with a straight face.”
I’m a great believer in luck and I find the harder I work, the more I have of it.
In a department store, a difficult customer and a patient clerk were having a hard time getting together. Nothing the clerk provided was suitable. Finally, the finicky shopper said in annoyance, “Can’t you find a smarter clerk to serve me?”
“No,” said the saleswoman. “The smarter clerk saw you coming and disappeared.”
We do not stop exercising because we grow old – we grow old because we stop exercising.
Dr. Kenneth Cooper
Stay well, do good work, and have fun.
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