Fitness Book

There are as many fitness goals and styles as there are people. Here are some common goals and styles of exercising.

Weight Loss – For weight loss, you will want to focus on how many calories are coming into your system vs. how many are being burned. Try working out in the morning, as it will kick start your metabolism. Remember – strength training is as important, if not more important, than cardio. Stronger muscles are more efficient muscles, and they will help you burn those calories that much faster!

Combating Disease – Even if you are too weakened by disease to move around much, you can do simple stretching exercises, or have someone move your limbs for you. Consult your doctor or physical therapist for specifics on how to keep your body strong and flexible  

 

Disease Prevention – Even walking can strengthen bones, get your blood pumping, stretch your muscles, and improve flexibility and balance. Any exercise you choose can help you stay healthier longer.

 

Athletic Performance Enhancement – Want to increase your running speed? Build more strength so your opponent can’t get in your way? Try dividing your week between cardio and weight training. For example, on Monday do cardio. Tuesday, do upper body with dumbbells. Wednesday, do cardio. Thursday, do lower body on the machines.  Friday, do cardio. Saturday, focus on the competition. And rest on Sunday.

 

Fun – Exercising can be fun! Join a local sports team, sign up for a Latin dance class, get into the music during your aerobics or spin class. Look forward to the endorphin rush afterwards.

 

Full-body Workout – Want to be in shape from head to toe? Don’t focus too much on those stellar abs, when working out the rest of the body naturally leads to stronger abs – as well as a stronger back, chest, thighs, biceps…need I go on? See the section on athletic performance enhancement for ideas on how to schedule your week.  

 

Stress Reduction – Does work have your shoulder muscles all cramped up? Have you gotten in the habit of taking a swift drink to calm you down? Exercising can be a great healthy alternative. When you exercise, you can release the aggression of the day and transition so that once you get home, your mind is clear.

 

Part of a Spiritual Path – Spirituality isn’t about transcending daily experience – it’s about getting more deeply into your body so that you can experience the blessings of your life more! Yoga, Tai Chi, and Aikido are all fantastic ways to blend spirituality with a workout to produce a balanced way of being in the world.

 

Holistic Wellness – You eat organic foods and swig wheatgrass shots. Your body is your temple, and that includes a 30 minute jog every morning. Or a yoga class at lunch. Or a stroll in the evening after dinner.

 

Low Impact – If you’re just starting out, go easy. Or maybe you’re pregnant or have heart issues that can’t handle all the pounding and jumping of a high impact workout. Great low-impact workouts include: walking, hiking, yoga, cycling, swimming, cross-country skiing, or rowing.

 

High Impact - High-impact workouts strengthen the bones and can develop more endurance, power, agility and coordination. They include jumping rope and running. Be sure your body can handle this impact before you begin.

 

Antidote to Depression and Anxiety – Studies show that exercise dispels depression and anxiety just as well as medication. Start of gentle and easy. Go for a walk to take in some nature. Sign up for a yoga class and stick to it. Soon, things will seem up as your body takes care of itself.

 

Meet New People – Exercise is a great way to socialize. Forget the competition on neighboring treadmills! Join in it together – found a walking club in your area or join a sports team. There is ample time for chatting before and after classes, so sign up for a series.