We all have come to a point in our lives where we want to lose weight, tone up our body (so our arms don’t shake when we clap), or simply boost our self confidence when it comes to our looks. The best way to do this is to make subtle lifestyle changes that typically begin with an exercise routine. So we sign up for a gym membership (which we rarely use by the 3rd month) and swear to count our caloric intake, however, we rarely stick with the plan long enough to see results or once we’re satisfied, we stop our new plan and gain the weight back, if not more. What are we to do? This question prompted me to research key components on what makes our bodies function and how we can be the best stewards of our 1 and only temple given to us. How about we shift the way we view weight loss and focus on several key aspects that will produce a healthy lifestyle which I have outlined below. Enjoy the journey!
1. Cardio Respiratory Endurance
a. Cardio respiratory endurance is the ability of your heart, lungs and muscles to work aerobically over an extended period of time.
b. Exercises used for large bursts of energy activities over slightly longer periods of time like stair climbing, running, cycling, rowing, and skating will help boost your cardio respiratory endurance.
c. Exercise at your target heart rate for the majority of your workout. Find your target heart rate by using this formula: 220- your age= Target Heart Rate. (ex. 220-25 years old= 195 target heart rate).
d. To train yourself on exercising at your target heart rate, exercise 30 minutes with 60-85% (18-25 minutes) of workout at target heart rate 3days/week
e. To lose weight, exercise 40-60 minutes with entire workout at target heart rate 5 days/week
2. Body Composition
a. Composed of Lean Body Mass plus Body Fat
i. Lean Body Mass: Weight of muscle, bone, internal organs, and connective tissue
ii. Body Fat: Fat tissue that insulates body to conserve heat and provide fuel for energy production
b. It is imperative that you maintain you optimal body fat percentage:
i. Men=14-18%
ii. Women=18-22%
c. You can calculate your body fat by using a BMI calculator
3. Flexibility
a. Flexibility is the ability to move a joint fluidly through its complete range of motion
b. To increase flexibility, slowly stretch each muscle group (without bouncing) while holding stretch below pain threshold for 10-30 seconds, 3 days/week
c. To maintain flexibility, slowly stretch each muscle group (once again, without bouncing) while holding stretch below pain threshold for 10-30 seconds 1 day/week
d. Why is flexibility important?
i. Flexibility enhances athletic fitness
ii. Increases mental and physical relaxation
iii. Develops body awareness
iv. Decreases risks of strains and sprains
v. Decreases back problems
vi. Decreases muscle soreness
vii. Decreases muscle tension
viii. Decreases menstrual pain severity
4. Muscular Strength
a. Muscular strength is the force that a muscle or muscle group can exert during contraction
b. To increase muscle strength, you need to increase muscle size. Do this by increasing the pounds of weights used while decreasing the amount of repetitions per set.
5. Muscular Endurance
a. Muscular endurance is the length of time a muscle or muscle group can exert during contraction or number of times a muscle or muscle group can repeatedly exert force against a given resistance without fatiguing
b. To increase muscular endurance, decrease the pounds of weights used and increase the amount of repetitions per set.
6. Water Composition
a. Water is 40-60% of body weight; therefore it is imperative to rehydrate the body during any exercise program to maintain homeostasis
b. Before workout, drink 8-10 oz of pure water
c. During workout, drink 4 oz of sodium, mineral or potassium type fluids (i.e. Gatorade, Vitamin Water, Coconut water, etc.) for proper electrolyte balance.
d. After workout, drink 8-10 oz of pure water
7. Good Posture
a. Good posture allows your body to operate in its most energy efficient state by putting small amounts of energy on muscles and tendons allowing your muscles to experience the least amount of strain possible
b. Good postures also allows rib cage to fully expand bringing in the maximum amount of oxygen into your body for healthier blood flow.
c. Tips for good posture
i. Keep head directly above neck
ii. Keep shoulders at 90 degree angle to the spine
iii. Keep hips at a 90 degree angle to spine
iv. Keep chest held high
v. Keep stomach and butt inward (not protruding)
vi. Keep knees slightly bent when standing
8. Breathing Exercises
a. Poor breathing robs energy and negatively affects mental alertness. Unless breathing is exercised, aging affects the respiratory system as follows:
i. Stiffness: The rib cage and surrounding muscles get stiff causing inhalation to become more difficult. Less elasticity and weak muscles leave stale air in the tissues of the lungs and prevents fresh oxygen from reaching the blood stream.
ii. Rapid, Shallow Breathing: This type of breathing, often caused by poor posture and weak or stiff muscles, leads to poor oxygen supply, respiratory disease, sluggishness, or heart disease.
b. There are several breathing techniques:
i. BELLY BREATH EXERCISES: The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension. FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES per set.
1. Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.)
2. Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. The air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.) Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat. This movement indicates full use of the lungs, resulting in a truly deep breath rather than the "puffed chest" breath experienced by many as the greatest lung capacity. Chest breathing fills the middle and upper parts of the lungs. Belly breathing is the most efficient method. Infants and small children use only this method until the chest matures. The yoga breath or roll breathing combines belly and chest breathing.
ii. COMPLETE BREATH EXERCISES
1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.
3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand.
4. Hold the breath in for a moment, and then begin to exhale as slowly as possible.
5. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath.
6. Close your eyes, and concentrate on your breathing.
7. Relax your face and mind.
8. Let everything go.
9. Practice entire sequence for about 5 minutes.
iii. HUMMING BREATH EXERCISES
1. Follow the instructions for inhaling the COMPLETE BREATH (Steps above).
2. Now, as you begin to slowly exhale, make a HUM sound.
3. Keep making that humming sound as long as possible.
4. Pull your stomach muscles in, squeezing out a few more seconds of humming. Then relax.
5. Practice for 2 to 3 minutes.
iv. CHINESE BREATH EXERCISES
1. A very fine, short (though not shallow) breath exercise comes from the Chinese Tai Chi Chuan.
2. Three short inhales are done through the nose without exhaling.
3. On the first inhale, the arms are lifted from the sides straight out in front at shoulder height.
4. On the second, the arms are opened out straight to the sides while still at shoulder height.
5. And on the third, the arms are lifted straight over the head.
6. Then, on the exhale through the mouth, the arms are moved in an arc back down to the sides.
7. Usually, ten or twelve breaths are sufficient and will not cause light headedness.
8. If light headedness should occur, simply stop the exercise. This exercise also has the effect of really opening up people physically. In subtle ways, this exercise uses the body in leading the mind and spirit to greater openness with each other and the environment
9. CAUTION!! Especially for older people: Never do panting or shallow breathing except while seated. Hyperventilation may occur. As long as one is seated, hyperventilation will not be a problem because, even if a brief blackout should occur, the body's automatic breathing apparatus will immediately take over.
9. Tips to keep in mind
a. Signs and symptoms of overtraining
i. Slow healing of bruises, cuts and abrasions
ii. Susceptible to infection
iii. Loss of appetite
iv. Extreme loss of weight in short amount of time
v. Chronic muscle soreness
vi. Mood swings
vii. General malaise
viii. Irritability
b. Weight gained in 12 weeks can be lost in 12 weeks
c. Eat breakfast like a king, lunch like a prince, and dinner like a pauper
d. Find out what vitamins you need to keep your body balanced; a great link to find out what you may be deficient in is: www.vitaminid.com
e. CONSISTANCY!!!! It takes 18-254 days to form a habit, giving you an average of 66 days to make that new habit stick. Any workout plan seem almost impossible with those statistics, so choose a workout plan (no matter how humble the beginnings) and stick with it, then build from it.
f. YOU CAN DO IT!!!!
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