Fitness and Workout Routines


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Health and Fitness 2

Health and Fitness for men and women is SO IMPORTANT to each of us. Over the past several generations our physical activity is threatened, men and women have become more dependent on our cars. How many of you only have one car in a family? I bet very few. How many of you do regular exercises during the week? Maybe a few more. It is estimated that only 15 – 20% get regularly exercise.

Eighty percent (80%) of us are not getting a reasonable amount of regular exercise. Fitness is not a priority. We are paying for this with the obesity epidemic, now into our grade schools as well as a significant rise in diabetes.

Some of the benefits of regular exercise are lowering your blood pressure, lower the risk of colon cancer, increase bone strength to prevent osteoporosis among other benefits.

A good exercise program consists of both aerobic activity, resistance training as well as stretching. A program to work towards is one that consists of the following:
Aerobic exercise (eg. brisk walking) for 30 minutes at least 3 times per week
Resistance training should exercise each major muscle group for 20 minutes twice a week. Stretching should be twice a week for 10 minutes.

My suggestions will depend on their current level of activity. For someone who has little or no physical activity, I would recommend a program of easy things to do. These could include the following: park your car further from the store entrance, climbing stairs instead of taking the elevator, walking initially 10 minutes 3 times a week and gradually over a month or 2 to slowly increase this to 30 minutes, 3 – 4 times a week.

For those of you that currently does some form of exercising try to get it up to the one recommended above. Let me give you some information on the calorie burn rate. Currently the recommendations are to exercise so that you are burning off between 700 and 2000 calories per week. In order to burn 100 calories in an hour you will need to walk about 4 miles an hour.

Some of you may be saying how does he think I can do that? Well start slow and over a few months work your way up. You should always consult your doctor before you take on an exercise program.

Remember, it is a proven fact, exercising will help you to decrease weight, improve your heart, lower your risk of an early death and keep you PHYSICALLY FIT.

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