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Make Your Own Exercise Program
Design Your Own Program
The most important characteristic of an effective workout program is balance.
First make a list of "Aerobic" and "Strength" activities. Write down all that is available to you at home and/or with the kids around. Then crossed out all those that are found boring. From the list that is left, pick your favorites in each column, vowing to exercise four times a week, but doing something different on each day. A sample list is below:
Day |
Aerobic |
Strength |
Mondays |
Walk to Laundromat and back (2 miles) |
- lift weights (made from plastic bottles and bags filled with sand or rice if you can not buy them): - slow squats and deep knee-bends - through in a few pelvic thrust for the hubbie! - Push-ups or modified push-ups and sit-ups |
Wednesdays |
Rent exercise video from the library while the kids get a book. |
|
Fridays |
Walk to park at lunchtime (1.5 miles each way) |
Sundays Turn on the radio and dance (get the shole family to dance). Do the really ridiculous one's like the pony, the twist, or throw in a little disco. Make a game of who can look the most ridiculous. Also see who can make the lowest calorie, best tasting Sunday meal! |
Active Participation. If you've decided that you want to be entertained while you exercise, you might try team sports: volleyball, basketball, badminton and tennis all guarantee good workouts. The problem, of course, is that team sports requires a team, and it's unlikely you'll find a group willing to get together more than once a week.
Some solo sports can be done alone or with a friend. Bicycle riding, swimming, walking, and jogging can all be boring after a while, but if you have a friend or neighbor with you, the miles will fly by as you talk about your day. Don't forget to stretch before starting out. And you snow bunnies in winter wonderlands might slip on a pair of skis or snowshoes and get a wonderful workout.
Yoga and Tai chi are popular with people trying to get in shape. Both are ways of exercising that incorporate centering activities such as breathing and focusing on a thought.
Going to the Gym -
Your best approach is to combine a cardiovascular workout with strength training. For example, a 20 to 30 minute stint on the stair-climbing machine could take place before a round of weight training. Many gyms offer swimming, aerobics classes, and treadmills for variety.
All health clubs have professional trainers who can help you establish a routine of weight (strength) training. The point is to lift weights for your problem areas and also to work on all the muscle groups, from crunches for your abdominal muscles, to the squatting machine for your hips and thighs.
Staying Home -
Many women work 30 to 40 hours a week - some have children or even take classes to further their career. Not only can't these women afford a health club membership, but certainly can't afford to hire a sitter while running in the park.
More fitness suggestions:
Aerobic - hula-hoop with the kids, lay on your back curl your knees to your chest put the baby on your legs and play bouncy baby, do yard work (raking, digging, planting) you get the idea!
Burn Calories
See how many calories you can burn "Click Here"
Exercise and nutrition go hand in hand. In order to change the results you've been getting, more than likely, you ’ll also have to change what you've been eating. Try organic and natural foods, raw food, and limit processed food (mac & cheese, box dinners or heavy sauce bag dinners). Check out recipes here at 21st Century New. Also consider vitamins like calcium, ester C, coQ 10 and maybe B complex - always check with your physician before making major changes! If you are on medication check for drug interactions before taking supplements.
Message Boards provide the perfect forum for you to talk with peers making the same positive changes that you are, and share strategies and successes.
For those of you who want to get out and enjoy the new you, their are also lot's of local events in your Sunday paper (in most cities). Events which will include everything from local walk events to international fitness adventures.
