exercise equipment

It's time to start a Healthy life:
your 7 days program

How many times have you gone to sleep at night
swearing you'll go to the gym in the morning
and then changing your mind just eight hours later because when you get up
you don't feel like exercising?

While this can happen to the best of us
it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices
the better you can customize a nutrition and exercise plan that is right for you. When you eat well
increase your level of physical activity
and
exercise at the proper intensity
you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words
proper eating habits plus exercise equals fast metabolism
which
in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism
strength
aerobic capacity and overall fitness and health. Each time you exercise
your body responds by upgrading its capabilities to burn fat throughout the day and night
Exercise doesn't have to be intense to work for you
but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session
and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch
incorporating aerobic exercise to burn fat and deliver more oxygen
and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.


* Aerobic Exercise -- Pick two favorite activities
they could be jogging
rowing
biking or cross-country skiing
whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
second activity. Cool down during the last five minutes.

* Stretching -- Wrap up your exercise session by stretching
breathing deeply
relaxing and meditating.

When starting an exercise program
it is important to have realistic expectations. Depending on your initial fitness level
you should expect the following changes early on.

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week
don't stop there. You should also change your diet and/or eating habits
' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead
I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day

* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats
fish
egg whites and dairy products
fist-sized portions of complex carbohydrates like whole-wheat bread and pasta
wild rice
multigrain cereal and potatoes
and fist-sized portions of vegetable and
fruits

* Limit your fat intake to only what's necessary for adequate flavour

* Drink at least eight 8-oz. glasses of water throughout the day

* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him
I wouldn't be able to write this article
or keep my sanity.

Enjoy life
we all deserve it.

You'll find many more useful information and articles at Health & Vitality - to Enjance Your Life.

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