Perhaps you’ve exercised before and are just getting
back into a regular routine or maybe you’ve never
exercised. You could be exercising now but are looking
to challenge yourself to take on some new activities and
reach a new level of fitness.
We have some tips for you, if you’re looking for a place
to begin.
Be safe: Take a minute to review and complete the
Physical Activity Readiness Questionnaire (PAR-Q ) form
, to see if you should check with your doctor before you
begin exercising. If you answer yes to any of the
questions, please check with your doctor before you
begin an exercise program.
Be committed: Make a plan! Participants in the
Juice Plus+® 90 Day Fitness Effect commit to exercising
at least 30 minutes per day, five days per week. This is
a minimum requirement and you can certainly start with
30 minutes and gradually build up to more. Most
authorities recommend that you include cardiovascular
exercise, strength training, and flexibility/core
exercises into a well-rounded program.
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Be decisive: Have
you chosen when you will exercise each day? It’s best to
schedule your five days at the beginning of the week, so
you treat this time like an appointment. Find the time
of day that’s right for you, and schedule your workouts.
You can always break the time up into two sessions, if
necessary. Writing your plan and schedule down will help
you to stay on track.
Be active: What will you do? Most experts know
that choosing activities that you enjoy will help you to
stick to your plan. Here are some suggested
cardiovascular activities:
- Walking
- Running
- Hiking
- Cycling
- Rowing
- Swimming
- Rock Climbing
- Group Exercise Classes or Videos
- Sports: racquetball, handball, basketball,
tennis, volleyball
- Exercise Equipment: elliptical trainer, stair
climber, exercise bikes
Be ready: To get the desired effect, you must
elevate your heart rate to at least 65% of your maximum
and maintain this level. This can often be difficult to
accomplish when walking or cycling and with some sports,
as it can be easy to do these activities at a
comfortable pace, versus one that will create the
“fitness effect” that you are pursuing.
If you are already doing cardiovascular activities for
30 minutes a day, five days a week, consider ramping up
your intensity by adding variety or increasing your
time. Interval training is a great way to do this.
Before you increase the time you are spending on cardio,
however, it is recommended that you make sure that you
are addressing the two other important components:
Strength training and Flexibility/Core Strength
Exercises. How best to do this? You can take classes
offered where you live through fitness clubs or
recreation departments. Just check your local newspaper,
and you’ll find lots of options. You may also consider
using the services of a personal trainer to help you set
up and regularly monitor your program.
Be comfortable: Make sure that you have the equipment
and personal gear you will need for your chosen activity
-- appropriate exercise clothing and good shoes, for
example.
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