Workout Routine For Your Health Not Looks
By Tammy Ruggles
We
all want to look our best, and there's nothing wrong with taking pride in our appearance, but the real goal should be
to have a healthy body, not just a trim one. A slim body doesn‘t always mean a healthy one, and dieting doesn't
equal fitness. It takes work to get into good physical condition, and a simple plan for cardio and muscle training for 3 months,
along with eating properly, will set you on the track to a healthy lifestyle.
There are several benefits to cardio
and muscle training: You will build a strong core, have more energy to do the things you like, have increased oxygen to your
brain, be more relaxed, build resistance to chronic diseases that can occur later in life, like heart disease and diabetes.
Other areas that may be positively affected by a cardio/muscular workout are asthma, behavior, memory, academics, endurance,
and mental health.
A lot of teenagers are so out of shape that they can't do one pushup or chin-up. Can you
do one? The Center For Disease Control reports that only 26% of youth engage in moderate physical activity 30 minutes on 5
or more days a week. But this doesn't have to be you. Start today to build a new you. And you don't have to be in
a gym every day or join an expensive club, or go overboard with it. You can have a good, moderate workout right in your home,
or do it along with friends who are interested in working out, and here are some tips to get started, but before you do, make
sure you discuss it with your doctor:
1. Start with the place. Maybe it's your bedroom, or a basement, or
even your yard or a friend's yard. Make sure it's comfortable and roomy. You can play music or watch TV, but make
sure you do what you came to do--workout.
2. Make a plan, and stick with it. Start with 2 to 3 days each week,
30 minutes a day, and then add to that if you like, but sessions over 40 minutes usually result in fatigue or boredom. If
your friend can't make it, don't worry. Do the workout by yourself, but encourage one another. Sometimes it's
easier to get motivated and stay motivated when you use the buddy system.
3. Don't forget to warm up and
cool down. A hearty 5-10 minute walk around your workout area should do the trick, and remember to stretch the muscles you‘ll
be using. And it helps if you and your partner can act as a spotter if you lift heavier weights. Weight-lifting isn't
about wanting to look like a bodybuilder, it's about building strength in your muscles. Consult a fitness trainer
before you start serious weight lifting.
4. Keep it simple. Don't buy a lot of weights and equipment if you
don't have to. Go to the gym, or buy a set of simple hand weights, ankle weights, dumbbells, barbells, or weight
machine.
5. Remember that you will be sore at first. But this will fade as your body gets used to working out.
To ease the soreness and stiffness, consult your doctor or pharmacist, or even a fitness trainer, on the best cream or ointment
to buy. Massage is a nice way to alleviate muscle tension.
6. Lifting weights is perfect for building strength,
but it takes more than that for a cardio workout, so ride a stationary bike, do pushups, pull-ups, dance, swim, run, walk,
skate, learn karate, anything that keeps you moving at a vigorous pace.
There are a number of physical activities
you can do that will give you a well-rounded cardio/muscular workout, so pick one today.
Feel free to visit my
website:
http://www.geocities.com/teeruggles/tammyruggles.html
E-mail tammyruggles@yahoo.com
