Rounding Out Your Fitness Program with Nutrition
and Cardio Exercise
(A HyperStrike.com newsletter publication)
By Yvonne Rayburn, CPT
Five Ways to Round Out Your Fitness Program
You have been working out consistently for several weeks now. Much of your focus has probably been on weight training and making sure you get to the gym. We have recently talked about building muscle and how important it is for strong bones, building strength and of course, burning more calories. To have a well rounded fitness program that you can incorporate into a lifestyle for the long haul, you also need to think about other aspects of your training program. Here are five great ways to round out your program:
1. Plan ahead! I can’t emphasize this point enough. Not being well prepared is one of the biggest mistakes you can make. It leads to tempting situations that you don’t need to face. If you are heading out for errands, a ballgame, grocery shopping or any other activity, eat a snack before you go and take another snack with you to have after the activity. This will keep you from getting famished to the point you are ready to eat anything in sight! Having an apple or small salad before going out to dinner will help keep you from overeating. And packing your lunch and snacks the night before insures that you have a healthy meal ready to go and you won’t be tempted by the vending machines and fast food!
2. Incorporate cardio exercise. Cardiovascular exercise is an important component to your complete fitness program. It strengthens your heart, helps reduce stress and is a great way to burn fat, if you are working in the right zone. (For more information on training in the right zone, see our article, Work Smarter, Not Harder by Knowing Your Heart Rate Zones. Find time to fit cardio into your workout routine 3-4 times per week and you will find yourself with more energy and less stress…and hopefully less fat too!
3. Think about nutrition and eat clean. Everything you do each day is a choice. And that certainly applies to what you put in your body for fuel. It is up to you whether you choose the double cheeseburger or grilled chicken salad and whether you get fries or go for an apple instead. By really thinking about these decisions as you face them, you will be able to ask yourself “what is the best fuel to help me stay healthy, feel good and reach my fitness goals”. That simple question goes a long way in helping you stay on track!
4. Control your stress level. Much research has been done on the effects of stress on the body. One of the most recent findings is how stress affects weight gain. Not only does it lead to increased weight gain, but it puts you at unnecessary risk for other illness and disease, such as an increased risk for heart attack/heart disease. Practice ways to control your stress whether it is through meditation, journaling, or getting a regular massage. The payoff is worth the effort involved!
5. Commit to a healthy lifestyle. This isn’t a fad diet or the latest trend in workouts. You are committing to a life time of healthy eating and keeping your body in the best shape possible. You only get one body and it is up to you…you have all the tools to make the right choices to stay healthy, have more energy and feel great every day…for the rest of your long, long life!