Strength and Aerobic Exercise
Timeless Fitness Tip
Here's more fuel for the some-is-good but more-is-better debate. You need both strength and aerobic exercise for optimum fitness.
A study of 1,132 men and women found that working out twice a week produced 90 percent of the benefits achieved by working out three times a week.
People who followed a 25 minute strength and aerobic workout twice a week over a two-month period added 2.2 pounds of muscle and lost 4 pounds of fat.
Investing in aerobic exercise - such as walking, bicycling, water aerobics or swimming - can help you live longer and healthier. Strength Training not only improves your muscular strength and endurance, it also increases your range of motion, improves your posture and helps prevent injuries.
Just 30 Minutes a Day
If people devoted just 30 minutes a day, three to five times a week, to become and stay fit and healthy, they would be much better off. For people just beginning or restarting after a prolonged absence, begin with just 15 minutes of exercise a day and gradually work up to 30 minutes.
There are key times in everyone's day that don't lend themselves to exercise. The remaining pockets of flexible time usually fall in the morning, at noon and in the evening. Be realistic about how much time you need. Fitness doesn't have to be done all alone. Family time can be spent bike riding, taking walks, skating or on any number of activities. You could also combine business meetings with a brisk walk to and from the restaurant. Walk during break time. Make exercise a daily habit.
In the study mentioned above, those who did a combination aerobic and strength training exercise workout three times a week added 2.5 pounds of muscle and lost 4.6 pounds of fat in the first month.
Put exercise on your shopping list - it's easy to burn calories right where you buy them. Carry two bags of groceries home for an impromptu workout. Or, carry your child instead of using a stroller. These are just two ways to fit fitness into your day without blocking out over an hour to get to the gym. Squeeze in bits of activity whenever you have an opportunity, and it can add up to a big difference in how you look and feel. And even moderate physical activity can reduce the risk of heart disease and early death.
Write it down. Stuck in a rut? Reached a plateau? Break the log jam with an activity log! Keeping a fitness journal to track your routine will give you insight into your performance, let you measure your progress and help you set goals. Try our Workout Log - download and print right now! (Free!)
Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.