1. When you ask many adults when the last time they rode a bike is, they
cannot answer. Although bicycling is a favorite pastime, many adults do not
take advantage of this great option for exercise. Not only does bike riding
exercise the body and build a stronger cardiovascular system, it allows you
to get out and enjoy nature, fresh air, and see new sites.
2. While you may not end up with a washboard stomach, you can do some
things to get your abdomen in better shape. Crunches have long been a
favorite for many athletes for the very reason that they work. Lying on your
back with knees bent, keeping feet flat on the floor, cross your hands across
your chest and then curl your torso, rolling from your sternum toward your
hips.
Do this slowly and start out with a set of ten crunches in three reps. In
other words, do ten crunches, wait a minute, do ten more, wait a minute, and
then do the final ten. As you get accustomed to these, you can increase both
the number of sets and reps.
3. Before you get too excited, understand that when you eat, it is not how
much you eat, but what you eat. If you find that getting fit and eating less
food is too hard, add more of the right food into your diet. Great options
include an orange, hard-boiled egg, small broiled chicken breast, and fresh
vegetables such as carrots, celery sticks. If you have a craving for
something sweet, many delicious options are available such as Weight
Watchers cheesecake or Chocolate Éclairs. Getting fit does not mean total
deprivation.
4. If you live in a geographical area, where you have the luxury of sandy
beaches, and if you are in the process of rehabilitating your knees, ankles,
and even some injuries to the back, you should avoid running in the sand
during this time. The reason is that running on sand actually produces
greater force on the joints.
5. If you have asthma and love to exercise, it is important to keep your
inhaler with you. However, if for some reason you forget, remember that
caffeine can provide temporary relieve of bronchial constriction. If you do
not have asthma but after years of running, you develop breathing problems,
you could be suffering from “Exercise Induced Asthma”, which should be
mentioned to your physician.
6. Try to envision how great you will look and feel once you get in shape.
If you can, find a picture of someone that has the same body type and pin it
up where you can look at it every day to help you see the same results you
too can reach with hard work and time.
7. Certain foods provide specific benefits for people who workout. If you
need quick energy or planning to run a 4K or 10K and need to accelerate
your metabolism, bread, grain-based food, sugar, and honey are great
choices. If your goal is to burn fat, you should eat peas, oat bran, pasta, rice,
beans, lentils, and soya beans.
8. While you are only as old as you feel, keep in mind that young people
can very easily leap over an obstacle in the garage or take a nice jog through
the neighborhood with no problem. However, as people age, it is crucial to
stay fit and healthy and pay attention to your age. Something that might
have been easy for you when you were young may now cause injury or
illness. If you find you can no longer perform one activity, do not be
discouraged; just substitute one activity for another.
9. Accept the fact that everyone’s body is built different and when God
created you, He did not make a mistake. When you see the models and
Hollywood stars on the cover of those glamour magazines, keep in mind that
every one of those photographs have been airbrushed, meaning they really
do not look like that. While they make look fantastic either way, you are not
those people - you are you! Always love yourself for who you are inside.
As long as you are eating right, exercising, and doing the best for yourself,
then you should be happy. You may never reach that model appearance and
to be honest, you do not want to. Do the best you can and love the inside
beauty more than the outside beauty!
10. Just as warming up for exercise is important, cooling down after
exercise is just as important. Once you have completed your workout, take
five to 10 minutes to walk, or stretch to allow your body to cool down. This
is very important for the muscles and joints and for the heart and lung.
11. Both jogging and walking are GREAT ways to get fit. Not only do they
tone the muscles, relieve stress, create a healthier heart, and improve lung
capability, they make you look wonderful, which in turns helps you get
excited about doing other exercise for fitness.
12. Swimming is an excellent way to get into and stay in shape. If you do
not own a pool, many high schools have aquatic centers, or there is always
the YWCA or YMCA, or your local gym. Many offer water aerobic classes
that will help you tighten your body, lose weight, and get a good overall
workout.
13. Squats are excellent for glutes, hamstrings, quads, and calves. With
your feet standing firm and spread apart about two feet, bend your knees
slightly. Then, very smoothly, you will squat toward the floor without going
all the way down. This usually takes some practice but within a short
period, you will enjoy the benefits.
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