Workout Wisdom Article

Here is an article that was posted by Bob Greene, Oprah's Fitness Coach on her website. Thought I would share for all.

Workout Wisdom

By Bob Greene

There is a lot of conflicting and confusing advice out there when it comes to fitness and weight loss, so I've decided to sum up my best, most effective pieces of advice for you here, in one place. Consider it a one-stop shop for all the best workout wisdom.

1. Switch things up. Pick at least two different types of exercises that you can fit into your schedule, such as an aerobics class and walking, and alternate them. This helps prevent boredom and burnout! Plus, you train many more muscles when you do more than one activity each week.

2. Be an early bird. There is evidence that suggests that your metabolism is elevated to a greater extent with morning workouts, allowing you to burn more total calories in a day. In addition, it has been shown that morning exercisers have a higher adherence rate. When you get your workout in early, there's less of a chance of things coming up in the day that will prevent you

from hitting the gym. Also, many people who work out first thing in the morning tend to have healthier diets because they don't want to eat the wrong foods and undo all that hard work!

3. Focus on intensity. Finding the right level and staying there throughout your session can help you burn calories more efficiently and even push you out of a plateau. Plus, it helps ensure that you don't overdo it, which could put you at risk for injury. One note: It's important to challenge yourself, but to do so within your own capabilities. And make sure to check with your physician prior to starting or modifying an exercise program.

4. Don't get too comfortable. When you first start a new sport or class, you may struggle to get the hang of it. But over time, your body adjusts to your workout and becomes more efficient at doing it. So, if you can tackle a workout that you've been doing for a while with no problem, you're not giving your body a challenging workout. At this point, it's a good idea to try a new class or increase the intensity of your current workout.

5. Invest in a trainer. Working with a trainer—even if it's just for a few sessions to help you get started or to get you past plateau—is a worthwhile investment. He or she can make sure you'll get results without wasting a lot of time or energy, help you set realistic goals, and keep you motivated. Make sure your trainer is certified by a group like the American College of Sports Medicine or the American Council on Exercise. You can search online for certified trainers near you by visiting ACSM or ACE.

6. Don't waste time trying to spot reduce. There's no such thing as spot reducing. Your body gains and loses weight according to your genetics (and gender). The best way to get rid of fat in any area of the body is to watch your calories and exercise regularly.

7. Create a complete workout plan. Aerobic workouts promote the production of the enzymes that boost oxygen consumption, and therefore, the burning of calories. Weight training helps maintain and build muscle; muscle tissue burns more calories than fat, which means the more muscle you have, the more calories your body will naturally burn. The ideal fitness plan, for most people, would be at least five days of cardiovascular exercise and three days of strength training. Of course, this has to fit into your life, so feel free to mix and match those days based on your schedule and to adjust it to make it work for you.

Great article! Thanks for sharing! It's great to see that you are still chugging along! Haven't heard from you in a while! Keep up the great work! Have a blessed weekend!