Fall is fast approaching. You can tell by the slight nip in the air, the myriad of school buses on city streets and the huge banners flying high outside of practically every gym in town offering huge discounts to new members.
Along with January (can you say New Year’s resolution?) September is the month gym owners say they see the most visitors. With summer coming to a close and the new school year beginning many people are motivated to jump start or return to a regular fitness routine.
If you have been holding off on starting a new exercise program this might be the prefect time to get into gear. Not only will you find great rates at local gyms, but also the weather is ideal for outdoor aerobic activities. Health experts maintain that the key to losing weight (in the right spots) is to participate in a mix of cardiovascular exercises as well as strength training.
Ideally you want to shoot for 60-minutes of aerobic activity at least three times a week (if 60 minutes is out of the question consider 30 or 45 minutes). This can be running, swimming, biking, rollerblading—-any activity that allows for continuous movement while increasing your heart rate. Choose an activity that will hold your interest so you will be motivated to continue your regime on a regular basis.
Remember aerobic activity builds cardiovascular heath, boosts immunity and burns body fat. Experts suggest a 10-minute warm-up, followed by a pace of 60-70% of your maximum effort. Basically, you should feel as though you are working at a challenging pace, but not to the point where you feel as though you are going to pass out. If you want to maintain the right pace, use a heart rate monitor.
To build muscle and reduce fat it is also important to integrate strength training into your fitness plan. These workouts will tone and strengthen your body and improve bone density. Experts suggest beginning with a 5 minute warm-up, then doing 2 sets of 15 repetitions each to include major muscle groups such as quadriceps, upper back, hamstrings, lower back, and abdominals.
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