Posted: Mar 25, 2010 4:19 PM by Rob Kirkpatrick
Updated: Jun 3, 2011 9:14 AM
1. How can I get motivated to exercise? (according to Luciana Bell, Personal Trainer)
o Build on small successes - start with something easy.
o Think about the positive benefits and not the difficulties
o Replace Negative thoughts with Positive thoughts
o Get excited about your goal.
o Find inspiration.
2. Tips on exercise? (according to Luciana Bell, Personal Trainer)
The activity of exerting your muscles in various ways to stay fit. Many individuals are motivated to exercise for different reasons, such as: weight loss, social affiliation, physical appearance, competition, health benefits and stress relief. When deciding what type of exercise program to begin always consult your physician first and foremost, then decide what reason are you seeking exercise. When choosing a workout program there are a few factors to think about, for instance, what time of day to exercise; what facilities are available to allow you access to exercise; your weight loss goals (short term and long term) and what type of social setting would you prefer. Once you determine how and when you will workout start by knowing where you are with your body fat percentage, weight, flexibility, strength and endurance. These things will help you decide if you will need assistance and supervision from a personal trainer.
3. How to calculate your target heart rate? (according to Jill Hurley with Healthe Habits for Living)
Spring time is the perfect time to pump up your heart knowledge. Knowing how to calculate your target heart rate will determine your level of intensity needed to burn calories and build endurance. Your target heart rate is a training zone-an estimate of where your heart rate should be to insure that you are training aerobically.
· Maximum Heart Rate is (220-your age)
· Target Heart Rate (multiply your fitness level [i.e., 60%, 70% or 80-90%] by your MHR).
· Use the pulse on the neck or wrist and count the number of beats for 6 seconds. Multiply that number by 10 and compare to the recommended range for a person's fitness level.
· Beginner fitness level=60% MHR, Intermediate=70%, Advanced=80-90%
If a person is within their target heart rate range then they are exercising effectively. If they are below or above increase or decrease intensity as needed. Using this method, the goal is to work at a level where you can answer a question, but not comfortably carry on a conversation.
4. What are the health effects of overweight and obesity?
Research has shown that as weight increases to reach the levels referred to as "overweight" and "obesity,"* the risks for the following conditions also increases:1
* Coronary heart disease
* Type 2 diabetes
* Cancers (endometrial, breast, and colon)
* Hypertension (high blood pressure)
* Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
* Liver and Gallbladder disease
* Sleep apnea and respiratory problems
* Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
* Gynecological problems (abnormal menses, infertility)
*Overweight is defined as a body mass index (BMI) of 25 or higher; obesity is defined as a BMI of 30 or higher.
Ref: Centers for Disease Control and Prevention - http://www.cdc.gov/healthyweight/effects/index.html