This morning was my first morning on our new elliptical. My days exercising outdoors in the evening are over, due to a lack of street lights and pavements. It's simply not safe. So we made an investment in our health and our fantastic machine arrived and is a beauty!
I started this morning, thinking this should be pretty easy, since I've been power-walking in fairly rough, outdoor terrain for 6 months now. Was I wrong. This machine takes no prisoners and after 20 minutes, I was sweating, breathing hard and had to stop. I chose a cardio program that exercises everything, including my arms.
I'm happy it's not just a pretty machine though. I want something that is going to give me a serious workout, for 30 minutes a day, five days a week. That's my plan. Over the next two weeks I'll ease up to 30 minutes, and work out Monday through Friday. This machine has many programs so I can concentrate on different areas and change things up a bit. I think I might be in love with it!
And on that note - today I came across some new government guidelines that exactly match the goal I set for myself : 2.5 hours per week, or 30 minutes a day, 5 days per week.
Many of us can't get to a gym, can't afford membership or can't afford a babysitter while they hit a gym, nor do they have the couple of hours a day they'd need to work out and get back and forth.
As busy as we all are, I think we can all set aside 30 minutes a day to exercise, or an hour every other day. And if you can do it at home, you can do it anytime- regardless of weather or road conditions, ie; no excuses acceptable!
Some of us workout a couple of hours a day, some just every other day, for less than an hour. We all differ, based on our needs, goals, capabilities, age, health and availability.
But exercise, nearly every day, will strengthen our bodies, help us lose or maintain weight, and feel a lot better in the process.
Here are some tips from the new guidelines.
• You don't have get all the activity at once. A walk for an hour three days a week works as well as, say, a 30-minute exercise class on weekdays or saving most of the activity for a two-hour Saturday bike ride.
• For aerobic activities, go at least 10 minutes at a time to build heart rate enough to count.
• You should be able to talk while doing moderate activities but not catch enough breath to sing. With vigorous activities, you can say only a few words without stopping to catch a breath.
• Children's daily hour should consist of mostly moderate or vigorous aerobic activity, such as skateboarding, bike riding, soccer, simple running.
• Three times a week, children and teens need to include muscle-strengthening activities -- sit-ups, tug-of-war -- and bone-strengthening activities, such as jumping rope or skipping.
• Adults should do muscle-strengthening activities -- push-ups, weight training, carrying heavy loads or heavy gardening -- at least two days a week.
• Older adults who are still physically able to follow the guidelines should do so, with an emphasis on activities that maintain or improve balance.
http://www.cnn.com/2008/HEALTH/diet.fitness/10/07/exercise.guidelines.ap...
And let's not forget our kids, who are at high risk of excess weight gain and are generally lacking in exercise! Kids don't listen to a lot of what we advise, but they certainly tend to do what we do so setting a good example is key. If exercising is normal in a household, it'll set the tone for a kid's life - hopefully for a lifetime.
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What do you think of these guidelines? Do you exercise? What works for you?
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Add a Comment5 Comments
However, there are many who are not and need to be guided. Over training is a very real health risk not to be overlooked.
:))
October 31, 2008 - 4:05pmThis Comment
For someone like me, who doesn't have an exercise habit established right now, it seems like it would be a big deal to have something easy to focus on, like 30 mins, 5 x a week.
I know I feel overwhelmed when I try to do everything. Sometimes it seems impossible to eat exactly right, exercise exactly right, have a good attitude and get everything on the to-do list done that really needs to be done. So often, when an issue gets more complicated, I put it off -- and off, and off, and off.
Anything that helps me eat a little more salad, a few more vegetables, burn a few more calories and feel a little bit better about myself is my best friend forever, LOL. Then I'll come back and increase and tweak my new habits to make them better.
October 31, 2008 - 9:50amThis Comment
There are problems with "sweating and breathing hard" that should be addressed.
First, while you're going to sweat during intense exercise, as your body is naturally cooling itself, you need to be aware of how much you're sweating. Weigh yourself before and after your workout. If you're about the same, that's a good thing. If you have lost weight, you're probably dehydrated. It's important to replace fluids lost with exercise. Proper Hydration for Exercise
Know your optimum heart rate during exercise and your cool down rate. Going above your optimum rate can be dangerous and signal overworking yourself. Target Heart Rates
October 30, 2008 - 6:22pmThis Comment
Well, if you want to maintain your current weight, that is. "Just" 30 minutes, 5 times a week doesn't seem too bad, but if you are trying to lose weight...the older you are, the harder the weight seems to hang on! (and...the longer or more frequently you may need to work out).
Susan, I think you had a good idea when you were mentioning that you are "sweating and breathing hard", as "intensity" is the third piece of the exercise equation. Frequency (how often per week) and duration (30 minutes) is important to know and implement as well. One of my family members and I both "workout", but the one-who-shall-remain-nameless does not want to sweat and also goes slow enough in order to be able to hear the television show that is playing! So, intensity does play a factor in exercising.
I can't get to the gym today (I still don't trust/feel comfortable with the babysitting at those places!), but I'll get myself outside for a stroller walk. Even though it is low intensity, at least it is getting myself moving and not sitting with my toddler all afternoon. He'll love to get outside, too!
October 30, 2008 - 2:16pmThis Comment
It sounds so easy when you just focus on that -- 30 minutes x 5 times a week. 30 minutes x 5 times a week. that's not actually much at all.
Can I borrow your elliptical? I looove elliptical trainers. And yet the 30 mins 5x a week turns into 5 hours a week if you are driving to and from the gym, changing clothes (and back again), and so on. What a wonderful thing to be able to have it in your home.
Maybe I need to rethink my gym membership. A year of payments for both me and my husband to the gym would pay for an elliptical in the house. Hmmmm!
Thanks for the food for thought. I'm not sure why exercising seems so hard when "30 x 5" seems so simple.
October 30, 2008 - 9:23amThis Comment