Quick tips to get your health on track
By Lola Faleix, Personal Trainer
We all know that it’s important to exercise and watch what we eat, right? With our busy and hectic lives, though, we can sometimes forget what is important when it comes to fitness and nutrition. I’d like to help you with five easy tips for staying healthy.
1. Drink lots of water daily – How much? It is important to consume half your body’s weight in ounces a day and even more if you are active. For example: A 150-pound woman or man should consume 75 ounces a day. Drinking plenty of water will not only help you stay hydrated but will also help reduce wrinkles.
2. Move and hit your target heart rate (THR) – Your THR is where you will burn fat most efficiently. If you are just getting started, begin with a 10-15 minute brisk walk a day, three times a week, and build up to a 30-minute walk a day, three to four times a week. If you are already doing this, great job! The formula for (THR) is (220 minus your age) x 70 percent. For example: I am 56, so (220-56) x 70 percent = 115 bpm (beats per minute) during the brisk walk. Bottom line, you do not need to run to increase your heart rate, just swing those arms, and move those legs three to four times a week for 30 minutes each time. If you don’t have 30 minutes, do what you can. Something is better than nothing.
3. Resistance training – You can use your own body weight as resistance, 3-5 lb dumbbells or exercise bands. It is important to exercise your muscles, especially for women, three times a week for 30-45 minutes. You can do squats, lunges, push-ups, bicep curls, etc. If you do not know how to do these exercises, YouTube is a great resource to learn these exercises at no cost.
4. Eat clean – Stay away from processed food. Our modern diet is full of restaurant and processed food, and that’s OK from time to time. Everyone enjoys going out to socialize with friends and family at restaurants. When you are home, though, try to use fresh fruits and vegetables. If you can’t get fresh, use frozen.
5. Add protein to each meal and/or snack – Most women today do not get enough protein in their daily diets. Protein is vital for both women and men because it helps to build and repair tissues and muscles. As you gain more muscle, your metabolism will increase and you will burn more fat and calories when your body is at rest. To calculate how much protein you need, click on this link http://www.calculator.net/protein-calculator.html
Still feeling challenged to add these five tips? You are not alone. Be realistic and add these tips one at a time, day by day, or week by week. Just get started! Take that first step. Set up a plan and identify a goal.
About the Author:
Lola Faleix is a certified personal trainer with the National Association of Sports Medicine. She designs custom programs around each client’s needs. For more information contact Lola Faleix at firstname.lastname@example.org or (248) 789-0532. You can also visit her website at www.getfitwithlola.com.