Fitness Tips


Top 7 Tips for Success in 2011

7. Set goals and review them daily.
6. Have a trainer or accountability partner to keep you on track.
5. Eat three meals and two snacks daily.
4. Identify your weak areas.  Fast foods, sweets, late night snacks.  Cut them out now!
3. Be active.  Do something every day.
2. Drink 8 - eight ounce glasses of water a day.
1. Commit your effort to God.  Ask Him to bless your efforts.  He wants you to succeed.


Be Creative

On a nice day, find different ways to be active and exercise.  Go to a park with a big hill and hike up and down a few times.  Go with family members, friends or with your favorite music.  At the top of the hill, do some push-ups.  Inside do circuit style or punch/kick routines or even the Wii.



Priority Exercise Sequence

To get the best results on a problem area, target the muscle group first.  Usually the abdominals or  core area are the most neglected muscle group.  Start your workout program with ab exercises.  You have the most energy at the beginning of your routine.  Whatever area of the body you need special attention with, do it first.  You see the difference.

 
Setting Goals

To be successful with your personal health & fitness program, be sure to set goals.  Make it simple.  How many times are you going to workout?  For how long?  For weight loss, set a goal to track your daily caloric intake.  Choose a friend or spouse to hold you accountable to your program.  Or use our Online Training Program.  Setting realistic goals is the first step on the journey to success. 


Vitamins

Be sure to take a good multi-vitamin everyday.  On most days we don't get all the nutrients we need with the regular foods we eat.  Choose a brand that includes a high b-complex formula.  This helps the body deal with all the stress that we face daily.


Breathing

It sounds simple, but you need to breath throughout your strength training workout.  Many people will hold their breath during the exercise and then exhale.  This raises the blood pressure and causes you to fatigue quicker.  With most exercises, you exhale as you lift the weight and then inhale through your nose as you lower the weight.  At first you'll need to concentrate and focus on each rep and every set.  As you practice you'll find that it becomes more natural to do.  And you also notice that you will have more energy and a better workout by getting oxygen to the muscles.

For efficient metabolism of fat during exercise:

 

• Exercise at least 30 minutes and up tp 45-60 minutes
• Exercise as often as possible (5-6 days per week, even twice a day)
• Exercise in your target heart rate zone (65 to 85% of your maximum)  
• Perform anaerobic activities prior to aerobic activities to optimize your workout performances
• Exercise consistently and in moderate intensity