Free Guide into Fitness Issues

Do you enjoy yard work or washing your car? Such “incidental” exercise can be very beneficial. Moreover, your job may also provide at least indirect opportunities for staying in shape. For example, I avoid elevators and usually jog up the three flights of stairs to my office or run back and forth to other buildings on campus. Increasing the frequency, duration, or intensity of “incidental exercise” can be a great way to get in better shape.

Find at least one physically stimulating activity that you can enjoy doing several times a week for at least 20–30 minutes. You may want to start with an endeavor that fosters aerobic conditioning such as brisk walking or jogging. If you’ve been inactive, you can just begin doing some relatively moderate activity for a few minutes a day, gradually increasing the duration over a period of several weeks. As time goes by, consider additional pursuits that can improve other facets of your fitness. Chapters 5 and 6 provide an overview of many practical options to increase your flexibility, muscular endurance and strength as well as your aerobic capacity.

Don’t get so obsessed with a particular type of activity that you ignore other aspects of your fitness. Many long-distance runners, for example, have a relatively scrawny upper body although their midsection and legs are usually in great shape.

Even with respect to lower body functioning, running does much more for the muscles in the front as compared to the back of your legs. In contrast, cycling or skiing requires a different type of leg muscle conditioning while swimming has a less positive impact on your lower body unless you concentrate on kicking movements. Playing a lot of tennis or racquetball may be fine for aerobic conditioning but can lead to an imbalance in strength, especially on one side of your upper body. On the other hand, some weightlifters pay too little attention to their aerobic conditioning, having trouble jogging even short distances.

Are you concerned about a bulging midsection? Another advantage of early morning exercise involves weight control. Active movement just after waking up helps to metabolize the big meal you probably ate the night before. Just have a light breakfast such as a glass of orange juice and some fruit beforehand. Starting your morning with exercise also serves as an incentive for better self-control regarding what you eat later in the day.

Analyze your scheduling options. Have you found it difficult to squeeze fitness activities in during lunchtime or after work? Use your self-understanding and body wisdom to determine what is best for your schedule. If your motivation is on the decline, you may need to reconsider the time of day that you exercise as well as your particular routine.

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