There are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you’ve got to do it the right way.
What is the right way? You’re about to find out.
No Pain, No Gain? You’ve heard the phrase “No pain, no gain.” But this isn’t exactly true for exercise. Actually, exercising doesn’t have to cause pain in order to get you in shape.
If you are just beginning to exercise, a little muscle soreness is to be expected. But don’t give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.
If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.
Three Parts. What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.
There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises.
Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, and basketball.
Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, weight machines, resistance bands, and body-weight exercises.
The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body’s range of motion. Examples include stretching, yoga, and tai chi.
It doesn’t matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to get stronger or burn calories? Hit the weights first. Just be sure to incorporate all three types of exercise each week.
Warm Up and Cool Down. If you don’t warm up before or cool down after exercising you could harm your muscles.
The best way to get your muscles ready for exercising is to include a brief time of light aerobics such as brisk walking or steady cycling to get your breathing and heart rate slightly elevated.
To cool down, continue exercising at a slower pace or lower level of intensity for about 5 to 10 minutes. Then end with a few gentle stretches to loosen your muscles, ligaments, and tendons. A cool-down period will help your muscles recover and help prevent injury or soreness.
Target Heart Rate. To get the greatest benefit from your workout, it is important to exercise at your target heart rate zone.
To determine your target heart rate, you must first find your maximum heart rate. To do this, subtract your age from 220. Your target heart rate is 50-85 percent of your maximum heart rate.
For example, if you are 40 years old, your maximum heart rate is 180 and your target heart rate is between 90 and 153 beats per minute.
To measure your pulse, place your fingers on your wrist or the arteries on your neck and count how many beats you feel per minute, or double the number of beats in 30 seconds.
Sports Drink or Water? Your body requires plenty of fluids before, during, and after exercise.
Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise.
During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, sports drinks are as good or
even better. Sports drinks contain a high amount of carbohydrates, which provide energy. They also help to replace the electrolytes lost from sweating.
The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted expert—me.
Call or email today to get started on a truly smart exercise plan that will transform your body in
ways that you’ve only dreamed.
Brain Benefit
A growing body of research continues to confirm links between exercise and improved brain function. So in addition to making you stronger, leaner, sexier, and more confident, your time at the gym will actually make you smarter.
Turkey-Stuffed Bell Peppers
Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Servings: 5
Here’s what you need…
5 organic bell peppers
1 teaspoon olive oil
2 cloves garlic, minced
2 Tablespoons fresh basil, minced
1 yellow onion, minced
1 Tablespoon fresh rosemary, minced
1 teaspoon dried parsley
dash of salt and pepper
20 oz organic ground turkey, 99% fat free
1 organic tomato, chopped
3/4 cup spaghetti sauce
1/4 cup shredded mozzarella cheese
Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.
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