Congratulations! to all of those people who are participating in their company sponsored fitness programs. I think it is great, and I encourage you to commit yourself to seeing it though.
I recently received an email from someone who has moved their at work “exercises” from walking outside to climbing the stairwells at work. Honestly, I can think of few other exercises that are as effective as climbing stairs. It involves large muscles groups, and promotes an aerobic benefit. Do a couple of flights of stairs and check your heart rate, I guarantee it will be up.
I thought I would also give a few other “ideas” for those just starting a work site program.
You are not on a reality show, and should not start out as intensely as the competitors on these shows. It takes time to build up your tolerance to exercise.
Don’t treat it lightly – This is serious business, and not treating it as such could result in injury.
Follow a good meal plan – If you know me, you know I recommend Bill Phillips “Body for Life” It is without a doubt, at least in my opinion, the most effective and easiest meal plan to incorporate.
Schedule your “exercise” time into your planner / calendar. You cannot miss, this is your time.
Log It – Log exactly what you did. The saying goes “There’s and App for that” and there are some great apps for exercise. I use “I-Fitness” for logging my cardio, because I like the graphing features, but for my weight training – I’m old school – I use a note book.
Monitor your progress. There are a lot of exercise “gadgets” and tools out there, the one “gotta have” (here again in my opinion) is a heart rate monitor. It lets you know how long and hard your working. It also serves as a safety measure. I rely on mine when I am doing heavy cardio.
Associate with the people who are being successful. You know who they are. They will motivate you, and more importantly you will motivate them. Be the person that everyone can count on to be doing the right things.
For 8 weeks, avoid going out to lunch – Wow, are there a bunch of hidden calories at those restaurants. Plus, if you pack your lunch – Chicken/Broccoli/Brown Rice (just a suggestion), you might find that it only takes ten minutes to eat your lunch – that leaves 50 minutes to walk stairs. 50 minutes of stair walking is easily going to burn 300 to 400 calories – That is a potential of 2,000 calories burned per week. Oh, and with the money you save by packing your lunch, you can afford to buy the Heart Rate monitor.
Get off the dime, and buy some good shoes!!! Proper fitting shoes are critical to your success.
Do not avoid the strength training exercises. If you have no equipment, or access to a gym, you can still do push-ups (which happen to be one of my favorite exercises). Don’t know how to do a push-up – “Bing It”, yep I like “Bing” better than that other search engine. For lower body exercise, one of my favorites is the “Sit-to-Stand” exercise. Don’t know how to perform the sit-to-stand – no worries, I “Binged” it for you - http://www.easyvigour.net.nz/fitness/h_Sit_To_Stand.htm
Once again, Congratulations for taking part of your company’s program.
Congratulations! to all of those people who are participating in their company sponsored fitness programs. I think it is great, and I encourage you to commit yourself to seeing it though.
I recently received an email from someone who has moved their at work “exercises” from walking outside to climbing the stairwells at work. Honestly, I can think of few other exercises that are as effective as climbing stairs. It involves large muscles groups, and promotes an aerobic benefit. Do a couple of flights of stairs and check your heart rate, I guarantee it will be up.
I thought I would also give a few other “ideas” for those just starting a work site program.
Once again, Congratulations for taking part of your company’s program.
If you would like any other tips about exercise send me an email at bill@mgbstrength.com. Also you can check other Wellness information at http://wellnessreality.mgbstrength.com/
Get to the Gym!!
Bill