How I am doing it Exercise #2

I get a lot of questions about what specifically I have done to lose weight and get fit… I’m going to write up a few pieces to give the details
This one is about exercise, the second in the series
OK! So you’ve had success, you’ve been working out a few times a week, you are lifting a little- where do you go from here?
Again… slow and steady progress to me is the key. So here are what I will classify as intermediate level workouts:
1. Cardio for 30 minutes 5-6 days per week. This includes any of the aforementioned cardio like: elliptical, bike, walking, yoga, swimming. At this point I would try to add in a little higher impact exercise at least one day a week. This could be just stepping up your existing elliptical routine- doing higher resistance and incline or going for longer time. It could mean adding new challenges like running or the stairmaster. The stairmaster (or just walking and running flights of stairs) is one of the best cardio workouts you can do. It burns a large amount of calories in a short time and helps you to build up your stamina. It is now my cardio gym equipment of choice.
2. Get outside or get in a class! The outside activities you can do are endless- I started by hiking in the 9 degree winter weather this January with my dogs. Gradually increasing the distance hiked and the amount of hilly terrain is a great way to keep expanding over time. Gym fitness classes are also great. Classes like yoga, Zumba, body sculpting, or water aerobic classes are all low to moderate exertion classes that are good to start with.
3. Lift weights. Again you can do this from 1-3 times per week. You can continue to do 2 sets of 10 reps- just bump your weight up 5-10 pounds every month or so.
So, the key again is to build up over time and not take it too fast! We don’t want injuries and we don’t want to get burnt out

1 Comment

  1. Paula says:

    I added running & my legs look better now than when I was 20. Truth is I run pretty slow but I am consistent. 3 times a week. I use my Total Gym the other 3.


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