A Healthy Life With Exercise

In Active Seniors, Heart Health by Jerry RothouseLeave a Comment

A Healthy Life With a 7 Day Program

A Healthy life starts with a good night’s sleep. How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind  because when you get up, you don’t feel like exercising? While this can happen to the best of us, it doesn’t mean you should give up on staying fit. What people need to realize is that staying active and eating right are critical for a long-term healthy life. — An ounce of prevention is worth a pound of cure.

Your body responds to your lifestyle choices. You can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

A healthy life depends on good eating habits plus exercise. That creates a  fast metabolism, which, in turn, gives you more energy throughout the day and allows you to do more physical work with less effort.

The purpose of the exercise is to send a repetitive message to the body. You’re creating improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.

Engage in regular cardiovascular exercise four times per week for 20 to 30 minutes per session. Engage in resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here’s a sample exercise program for beginners:

* Warm Up — seven to eight minutes of light aerobic activity to increases blood flow and lubricates and warm-up your tendons and joints.

* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise — Pick two activities. Swimming, jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform15 – 20 minutes of the first activity then continue to the second activity. Cool down during the last five minutes.

* Stretching — Finish your exercise session by stretching, breathing deeply, relaxing and meditating.

Have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

*First one to eight weeks — Feel better and have more energy.

* From two to six months — Lose weight while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months — Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don’t stop.  You should also change your diet and/or eating habits. Here’s a plan that works:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day.

* Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, eggs, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits.

* Limit your fat intake to only what’s necessary for adequate flavor

* Drink at least eight 8-oz. glasses of water throughout the day

* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

72-year-old Jerry Demonstrates Overall Workout 


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