Always, always, always stretch. Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce!
I see women who spend 4 days a week, 40 minutes at a time, on the stair-stepper, treadmill or bicycle who don't lose weight! I know men who run 6 miles a day who have no muscle tone and rolls of fat around their waist. You've been led to believe that if you want to lose fat, all you have to do is regular aerobic exercise. There's more to it than that.
You must be able to monitor and control your cardiovascular intensity to maximize the number of calories you burn. And if aerobic exercise is not supplemented with resistance training (lifting weights) to at least maintain muscle mass, you cannot effectively accelerate the fat loss process. Each pound of lean muscle tissue burns 35-50 calories a day while your body is at rest. Whereas body fat is not metabolically active, so little to no fat is burned for each pound of body fat.
Therefore, a combination of properly monitored aerobic exercise and resistance training enables you to rapidy burn the maximum amount of fat. SPECIAL NOTE: This may sound like it's involved and time consuming. It's not! With the proper ftness and nutrition system in place, you can quickly burn fat, lose weight and get fit in as little as 40 minutes per session-exercising in the privacy of your home only 3 times per week.
If your goal is fat-loss, then your cardiovascurlar exercise should be low intensity.
Always remember that your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your execise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relaying on glucose metabolism. So if you are like me at times, when I have to do cardio home or outdoor, I would recommend getting a heart rate monitor you can wear during your execise so you always stay in your peak fat-burning range.
In my profession, I have had clients and friends that ask me about what I think about bodywrapping?, We'll accrding to The National Center for Health Statistics, it clearly states that; Bodywrapping is one ofthe weight loss scheme which attempts to squeeze the fat away by wrapping the body from the chest to te knees wit elastic bandages that have been sterilized and soaked in harbs and moisturizers. Then the semi-mummified individual dons a nylon suit designed to keep the heat in for the next 45-70 minutes. Proponents caim that the body wrapping: "draws toxins and water out of he fat cells (adipose tissue), which are then flushed out through the bladder." Actually what the body wrap is doing is tissue compression. Just think of when you wear a tight pair of socks and take them off, only to be left with an indentation. The tight compression of wraps forces capillary blood to be restricted and shifts inward around the internal organs, which can have serious health consequences. Now I want you to remember this; " there is nothing in fat but fat! Fat has no water or toxins, just 3,500 calories of lipid material per pound." So Don't throw your money away!!
Do you have a goal or goals that you really want to accomplished? Then this is for you. In my fitness career, I had the privilege of working with clients who had no support system in place with their goals. Trainer tip: If you have family, friend, co-workers, personal trainer, or anyone that encourage and believe in you and what you want to accomplish is your support. When making life changing goals, why do you allow yourself to be around anyone, or anything that does not support your goals. Setting goals to change your life, require a new "SUPPORT SYSTEM".
Hey let's chat for a minute about goals and planning. When we think about the nutritional side of our program, we need to start planning ahead so that you can stay on track of your goals. Sometime life responsibility (work, family, stress, and financial changes), can take us off our path to success when we allow things in life to get the best of us. Start planning your meals for the week, and develop a strong commitment to getting more rest, for optimal performance during the time of training. So start planning now to enhance your performance for optimal goal results.
Delmar Carey, CPT, CSN