Did you know that today is “Make Your Dream Come True Day”? Here are some common exercise-related dreams and what you need to do to make them come true for you!
YOU DREAM OF … Being healthier overall, reducing your risk of chronic diseases, being around for your kids/grandkids and/or increasing your energy level.
• AEROBIC/CARDIO EXERCISE: (Examples: walking, jogging, swimming, cycling, aerobics)
How much do you really need? At least 150 minutes/week of moderate intensity (i.e., working hard enough to break a sweat, but still able to carry on a conversation). This is generally recommended as 30 minutes, 5 days/week. You may be wondering, “What if I’m doing vigorous (rather than moderate intensity) exercise?” Then do at least 20 minutes, 3 days/week.
• RESISTANCE/STRENGTH EXERCISE: (Examples: free weights, weight machines, resistance tubes)
How much do you need? Work each major muscle group 2-3 days/week, but not on back-to-back days, as muscles need time to rest. Performing 1-2 sets of 10-15 repetitions is recommended. You may be wondering, “Do I need to use really heavy weights?” Not for general health benefits. Lighter intensity is best, especially when beginning a program. However, you should feel like your muscles are fatigued by your last repetition.
• FLEXIBILITY EXERCISE:
How much do you need? Stretch each major muscle group 2-3 days/week for 10-30 seconds. Repeat each stretch 2-4 times. You may be wondering, “Should I stretch before or after exercise?” It is best to stretch after exercise because it is important that your muscles are warm!
YOU DREAM OF … Losing weight, either for health reasons or to fit into your old clothes!
Losing weight is all about calories … you’ve got to eat less and move more! At least 250 minutes/week (45 minutes most days of the week) of moderate intensity cardiovascular exercise is recommended for weight loss.
It is also important to incorporate resistance/strength training exercises and flexibility exercises into your routine. See the recommendations above … they apply for weight loss, too!
*The above recommendations are based on the 2011 position stand from the American College of Sports Medicine and are based on apparently healthy adults. It is important to incorporate a 5-minute warm-up and cool-down into your exercise session. Always consult a physician before starting an exercise program.
YOU DREAM OF … A trim tummy and slender arms and legs.
One of the most common misconceptions in the fitness world is that spot reduction is actually possible. Unfortunately, we can’t just do 100 crunches a day for a trim tummy or a few sets of lateral raises for defined shoulders. While these exercises are great for strengthening and toning the muscles, they don’t get rid of fat! Overall weight loss through the regimen mentioned above is the best way to lose fat in order to see those abs, arms or legs you’ve been working so hard on!
Refer to the resistance/strength training recommendations above for assistance in starting your program. (And although you may be tempted to focus only on the areas you want to look good, it’s important to work all major muscle groups in order to keep everything balanced!)
YOU DREAM OF … Making one of the above dreams come true without breaking the bank!
It is not necessary to join a gym, purchase pricey exercise equipment or hire a personal trainer to make your fitness dreams come true! The only thing you need is a good pair of walking/running shoes and a good place to walk, and you’re ready to go! If your climate doesn’t allow for walking outside year round, head to the mall! Many malls open early for walkers. Or, stay at home and walk around the house while incorporating going up and down the stairs, jump rope and/or doing jumping jacks. Another great option is purchasing an exercise DVD (or even a few) that you enjoy. Most television providers even offer free or inexpensive exercise shows “on demand.” For strength training and flexibility, do squats, lunges and pushups, followed by your favorite stretches.
If you have a set of dumbbells, here are four exercises you can do at home that work your major muscle groups!
Lateral Raise - Shoulders
Lateral Raise - Shoulders
Lawnmowers - Back
Lawnmowers - Back
Chest Press - Chest
Chest Press - Chest
Lunges - Legs
Refer to this post from last week to find tips on how to stick with your exercise routine, so that you can truly make your dream come true this year!
Thanks for your inspiring tips. I’m going to make myself do the 150 minutes a week on the treadmill. My question is: what should the pulse rate be after around 20 -25 minutes? the machine is showing ranges from 145 – 178. Is that a good range? I’m going at speed of 4 for 15 minutes and then switch to 3.8.
Great question! A lot of people are curious about what their heart rate should be while they exercise, and unfortunately, there really isn’t a straight forward answer. Everyone’s heart rate will be slightly different based on age, medicines, fitness level, and various other factors. One of the most commonly used equations to determine an estimate of what the heart rate should be with exercise is: 220-age, then take 50-70% of that number for moderate intensity, or 70-85% of that number for vigorous intensity. The problem with this is that there is a lot of variability in this equation, so it is not appropriate for everyone.
I personally prefer using the Borg Scale to gauge exercise intensity. The Borg Scale measures exercise intensity subjectively by assessing how hard you feel like you’re working. It goes from 6-20 and is listed below. Moderate intensity exercise is considered to be performed at a rating of 12-14 on this scale.
Borg Scale:
6 No exertion at all
7
Extremely light (7.5)
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard (heavy)
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion
Another way to gauge exercise intensity is by the “Talk Test”. The “Talk Test” means that for moderate exercise you should be able to carry on a conversation, but should not be able to sing.
I hope this helps – Good luck sticking with your walking!