A tag of my own...

I thought I'd send around a tag of my own. People ask me all the time for fitness tips, how to lose weight, what are the best exercises to do, etc....so here is a few things I learned in my masters degree program (Exercise Physiology) eons ago and other things I've read or heard that I think work well...by the way, I am by no means an expert...this is just my opinion. Ok, here we go...

1. You need to exercise at least 30 minutes a day/5 days a week to see real (by real, I mean really good) benefits. More than an 1 hour a day is too much (increases chance of injury or burn out and is just crazy anyway). This exercise should be continuous and involve large muscle groups (legs). Running, walking, elipse machine, swimming, bicycling, etc...
2. You should lift weights. The more muscle you have the more calories you burn at rest. Fat does not burn calories (darn!). Jillian from the Biggest Loser is a big advocate of weight training (just look at her shoulders and arms!). I like more cardiovascular exercise because it is better for your health and heart, but I do agree that weight training is great to sculpt your body and for weight loss. ( I do 15 minutes a day is all)
3. When you exercise your heart rate should be higher than it is at rest. Ha Ha! I'm sure you've figured that out, but lots of people think they are exercising when they are just leisurely walking and talking and not getting much benefit. You should feel like you are exercising and want to be done ASAP! That is not to say, no pain no gain--but actually I think some pain or no gain. Heart rate should be at 70-80% of your max. Maximum Heart Rate=220-age, then multiply that number by .7 and .8--that will give you the range your heart rate should be in while exercising.
4. Don't overdo it!!! Anyone who wants to start exercising or lose weight needs to progress slowly. You will get injured or just burn out if you try to hard in the beginning. If you haven't exercised for a while, don't start with jogging. Walk.
5. Don't get discouraged if you don't see weight loss right away or you actually gain a couple pounds here and there. Muscle weighs more than fat. The body is adapting. Watch Biggest Loser--those contestants exercise 3-4 hours a day while they are on that show and sometimes they don't lose very much weight in a week. After a few months to several months, you will see results if you stick to it. Just stick to it!
6. Drink lots of water. Before, during and especially after working out.
7. Mix it up. I am very bad at this because I love running and that's all I would do if I could, but I've learned that mixing it up is good. Your body will try to adjust when you do the same thing every day, so you've got to trick it. It's you against your body! If you hit a plateau, especially, try a different exercise. So walk or run a few days and bike on the others or exercise on the elipse and swim a couple days, etc...
8. Exercise when it is easiest for you. I am a big believer in morning exercise, because as the day goes on there just seems to be more and more reasons why it is too hard to fit it in.
9. Make it as convenient as possible. I love having exercise equipment at home. I can just roll out of bed and hop on. Or just leave from your house to bike or run and loop around ending at your house again.
10. Just do it!! You know it's been on your New Year's Resolutions for years and years--it's on everyones! Just exercise--you will be so glad you did!!

That's all. Again, I'm not the expert, just my two cents. I tag Steph to reveal her knowledge and two cents on decorating tips. I tag Jen to reveal her knowledge on the best places to visit in Utah (weekend trips, camping etc..) and I tag Brittany to reveal her top 10 fashion tips. Thanks!! Love this tagging stuff. (By the way, if you want to leave comments you click on the time at the top of the post).