Exercise Tips

These tips are meant as helpful ideas and are gathered from many sources, as well as my own personal thoughts.  Please consult your physician before beginning any exercise routine.

Tip #1
Add 5 minutes to your cardio routine today! You'll be surprised it wasn't hard at all.

Tip #2
You don't have to be a fitness fanatic to get results. Follow the 80/20 plan: 80% of the year,  exercise regularly and eat well. Know that you'll slip 20% of the time due to holidays and work deadlines. When you accept that fitness isn't an all-or-nothing proposition, you are more likely to stick with it for life.

Tip #3
Here's a thought......Instead of pulling up to the school and dropping off your kids, why not park and walk your child. You will be getting your body moving and you will have a couple minutes facetime with your kids.

Tip #4
Mix it up. Don't stick to the same workout routine for too long, or your body will adjust to the stress level and you won't be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it's best to cross train rather than, say, to run every time.

Tip #5
Arms, Abs and Cardio. What I consider a basic workout when you are on the go!

Tip #6
Try something new today! You know those machines you NEVER use?? Trying doing one set of 15-20 reps on them. Work those OTHER muscles in your body!!!

Tip #7
Unless it is the primary focus of your training, do cardio after, not before, you lift weights. Or do it during another part of the day, or better still, on a separate day. As a general rule, If you perform aerobic-type exercise first, you'll be fatigued for your weight training and
strength training has less of an impact on cardio than cardio has on strength training. Of course, everyone is different, so always do what works for you.

Tip #8
Depressed people can alleviate their symptoms by as much as 47 percent with regular aerobic exercise. In one study, a group of depressed people who performed moderately intense aerobic exercises at least three times a week experienced a decline in depressive symptoms after 12 weeks. Exercise isn't just about working off energy. It's about turning on the brain. With regular exercise, people become much more emotionally regulated, and their cognitive abilities are much better.

Tip #9
Don't be a workout-aholic. Many beginners train feverishly under the assumption that more is better, especially when results first appear. However, you're much better off easing into the process. You increase your chances of success by moderating your activity a little bit. The morning after a workout, you want to feel like you trained, but you don't want to have to crawl to the bathroom.

Tip #10
Sometimes, we gain weight and are confused as to why?? Take a moment to reflect. If your heavier weight was the result of eating as a response to sadness, frustration, boredom or another emotion, take note of those triggers and make every effort to understand them. Just knowing when and why you're overeating can help you catch yourself and turn your weight gain into weight loss.

Tip #11
So what is the best workout routine? It's simple really, the best workout routine is the one that you enjoy doing and will stick with. There is no one size fits all type of workout routine that will work well for everyone. You have to find the type of workout routine or physical activity that gets you excited and provides enjoyment. This is what working out is all about. If you don't like it, don't waste your time doing it. Find something you love to do and then put all your energy into it. The best workout routine for me is one that pushes my limits and allows me to feel the pain. I love it when I can get lost in a workout as my clothes get drenched and sweat starts dripping all over the place. Gross? Maybe, but it keeps me coming back again and again. I feel like I have accomplished so much after performing a workout that requires all out effort. You know, the kind where you just fall down after you are done and lay there exhausted for 10 minutes or so?

Tip #12
View exercise as a necessity rather than an indulgence. The difference between how exercisers and non-exercisers think is how they perceive exercise. A non-exerciser may see it as a chore, something that takes away from the rest of their day. An exerciser, on the other hand, looks at their workouts as a necessity, something they want to make their day better. Exercise is a choice, not a jail sentence. Knowing you're in charge of what you do may nudge you in the right direction.

Tip #13
Work up a sweat. Vigorous work-outs - when you're breathing hard and sweating -help your heart pump better, gives you more energy and helps you look and feel better. Start with a warm-up that stretches your muscles. Include activities that help make you stronger, arms, legs, core and don't forget at least 20-30 minutes of aerobic activity, such as walking, jogging, or running. Then cool-down with more stretching and deep breathing.

Tip #14
Here's an interesting study......An effective option to refuel your tired muscles is lowfat chocolate milk, according to a study from Indiana University. When athletes drank lowfat chocolate milk after an intense period of exercise, they were able to workout longer and with more power during a second workout compared to when they drank a carbohydrate replacement beverage. The unique mix of nutrients in lowfat chocolate milk makes this delicious beverage the ideal post-exercise choice!

Tip #15
Interesting Thoughts on the Benefits of Exercising with Your Partner

The two of you may be at different fitness levels and have different goals, but that doesn't mean that you can't exercise together. There are plenty of reasons to give it a try:   Safety. With someone else watching your form and being there to spot you when you need it, you'll exercise more safely than if you were alone. Besides, who cares more about your safety than your soulmate?  Quality time. Couples spend most of their time apart due to careers and other responsibilities. Instead of hitting the gym alone, plan a workout time that fits both of your schedules. You'll reach your fitness goals, without sacrificing that one-on-one time that every partnership needs.  Common interest. Add exercise to your list of shared interests and hobbies. The possibility for new, unique activities is endless and keeps things exciting. You can never have too much in common.  Motivation and Support. Getting encouragement and praise from your partner is one of the best motivators. It'll help both of you remain consistent and take care of one another. A Deeper Bond. Exercise produces chemicals in the brain that evoke feelings of happiness, reduce stress, and also increase arousal and libido. Several studies show that men and women who exercise regularly report better (and more frequent) sex with their partners.

Tip #16
Many people don't pay enough attention to getting the protein their muscles need to rebuild. If you don't, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. It is recommended to try whey or soy protein shakes. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can't just drink right before exercise. Make it a habit to drink water regularly throughout the day.

Tip #17
Wouldn't it be great if you could be allergic to working out? Then you wouldn't have to admit to friends and loved ones that you simply hate to exercise. Saying your sick might be easier than enduring the disapproving looks that you fear come with confessing the truth! But the truth is, there are plenty of exercise haters out there. Never mind that studies show that regular physical activity reduces the risk of heart disease, cancer, high blood pressure and obesity and enhances physical and mental functioning. Whatever the excuses are for hating to exercise, in the end, it's a lack of motivation that keeps us from moving our bodies. "As anyone who has tried and failed to adopt a regular fitness routine realizes, knowing that exercise will benefit you in the distant future isn't the best motivation. Find something you enjoy. Bottom line, if you don't like what you're doing, you won't stick with it.
 
Tip #18
Set goals. "Write down your goals and review them often." Be a morning exerciser. People are more likely to stick with a fitness program if they exercise first thing in the morning. There's less chance to make excuses and you get it over with before your day begins. Schedule your workout. "Write it in your planner just like a meeting or appointment".  Have a workout partner. "Having the commitment of a friend or spouse increases your commitment."  Reward yourself after a good week of exercise. "Just make sure the rewards aren't food related".

Tip #19
An exercise needs to be done at least twice a week so your body recognizes it as something you do all the time and makes the necessary systemic and neurological adjustments to adapt to it. If three or four days elapse before you repeat an activity, you probably won't get much out of doing it.

Tip #20
Make exercise a priority. "It has to be a non-negotiable," Be aware of all the indicators of progress. It's great when your clothes fit better and you can lift heavier weights or work out longer without getting exhausted. But there are a slew of other progress indicators, such as:
Getting a good night's sleep. Thinking more clearly. Having more energy. Realizing your muscles aren't screaming after you've helped a friend move furniture.  Seeing your resting heart rate drop over time.  Hearing your doctor congratulate you on improved cholesterol, blood pressure, bone density, triglycerides, and blood sugars.

Tip #21
Think you have what it takes to get in shape? Spring is "gut check" time. And if those abs or arms or thighs aren't ready for public display, here are some ways to start a new workout routine. If you've reached a plateau and can't get past it: Spring clean your routine. Try one new cardiovascular workout each week for a month. Adding variety to your cardio routine is good for your muscles and your mind. It'll help keep you engaged and motivated. Amp it up. Increase your sets, reps or mileage. In order to continue to see fitness gains you have to continually challenge your body. Set a new goal. Work toward setting a personal record. It's much more fun to work out when you've got something to work toward. If you've blown off your New Year's fitness resolution: Troubleshoot. Figure out why you quit working out so you don't repeat the pattern. Were your goals realistic? Did you have enough time to accomplish them? We often set ourselves up to fail because we start with unrealistic expectations. We tend to underestimate how hard it is to incorporate exercise into our lives and overestimate how much and how quickly it will change our body. Plan ahead. Eliminate common excuses. Pack your gym bag the night before or store extra workout clothes and an old pair of sneakers in your car so you can never say, "I don't have my gym clothes".

Tip #22
Make it fun - Find out what form of exercise interests you and start with that. As long as you're moving and motivated, it initially doesn't matter whether you're walking on the treadmill, lifting weights or riding a stationary bike. Add some music, watch the TV, or better yet invite a friend. Do what it takes to transform your exercise routine from obligation to recreation.

Tip #23
Pace yourself. First and foremost, be realistic. If you haven't exercised in a while, be patient and slowly increase your workout time, repetitions and weights. It took a while to get out of shape, so don't expect to correct it overnight.

Tip #24
Educate your self.  Keep up-to-date on health trends, medical breakthroughs, fitness research and nutritional tips.

Tip #25
Avoid boredom. If you sense the onset of boredom, change your routine. Try some machines you haven't used before. Look for brand new exercises to do. YouTube has many exercise videos posted for dumbbell exercises, etc.


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