foxfieldco
09-25-2004, 04:43 AM
Weight Watchers eTools article of the week: Be Fit, Be Active
~ An Active You
Hearing the words: "On your mark ... get ready ... get set ... go!" may suggest different feelings to different people. Some may feel a rush of adrenaline in anticipation of an exciting race or game. Yet others may feel dread towards a situation involving struggle and sweat. No matter what your feelings towards activity are right now, the first step in becoming more active is thinking about it. So in fact, you've already begun.
You may have heard your Leader or other Meetings Members discussing the POINTS® Activity System – a great way to add activity to your life, and to add to your weekly POINTS Allowance, too. These four steps may help you better understand how you can make the POINTS Activity System work for you and your weight-loss goals:
On Your Mark.
The first and most important step in adding activity to your life is to make sure that you're both mentally and physically ready. It may be a good idea to take the Activity Readiness Questionnaire from your booklet or the Are You Ready to Exercise? quiz from our website to ensure that an increase in activity level is right for you. And it's always a good idea to consult with your physician before building an activity regimen, too, especially if you have a history of heart problems, bone or joint injuries or high blood pressure.
Get Ready.
Choosing the right activity for you will help ensure that you will be willing and able to accept an active lifestyle for the long-term. Think back and recall which activities you have enjoyed doing in the past, and figure out what their specific appeal was to you. Now try to come up with ways to incorporate those appeals into your activity efforts now.
You may also want to consider additional aspects of the activities that you choose which could make a difference in their accessibility to you. Do you prefer to exercise alone or with other people? Is cost an issue? Have you considered which types of activities – for example aerobic, resistance training and stretching – will have the most desirable effects on your body? The more comfortable you are with the activities you choose to incorporate into your life, the more likely you are to stick with them, and even more importantly, enjoy them!
Get Set.
You don't need to submit to the "no pain, no gain" theory to see benefits from your activity regimen. Light, moderate and high intensity workouts all have their benefits, it's up to you to find which level is best for you now, and then continue to challenge yourself as you become more active and inclined. Just remember: Increasing your intensity level should be done slowly and safely, and can be achieved by either increasing your pace or resistance. You can also refer to the Be Active! Week 3 Booklet for more examples, and to see the benefits of each intensity level, or visit the WeightWatchers.com Workouts page for more tips.
Go!
Don't forget to warm up before you work out, cool down after you're done, and stretch your muscles as needed to avoid injury, and to keep your activities safe and effective.
Make Activity Count!
You are probably aware that you can do two things with the Activity POINTS values that you earn. You may choose to swap them for food, or to simply earn them but not use them towards food, which may boost your weight loss. There are benefits to each, and it's up to you to determine what your body needs.
You may also want to explore how you can increase the Activity POINTS values that you earn in your workouts. You should initially try to earn 7-14 Activity POINTS values per week, with your ultimate goal being to earn 21-28 Activity POINTS values per week. And remember that you don't need to work out longer to earn more Activity POINTS values – a higher intensity for the same amount of time will do the trick.
~ How to Make Exercise a Habit
"I don't think exercise will ever be an 'easy-come' habit for me," says one WeightWatchers.com Community user. "More like a necessary evil. Some days I like it, some days I hate it, but I feel so much better because of it. That's what keeps me going."
Sound familiar? All but the part about keeping it going, perhaps? For many, exercise has a perpetual position at the bottom of the to-do list, occasionally rising to the top for two-or-three-day bouts of good will. You know you have to do it. You know it would help you lose weight faster. You know you need it for good health.
But, at the risk of sounding like a whining four-year-old, you just don't like it. Don't worry. We can help.
Forget the Myths
First of all, these common misconceptions about exercise may be what are holding you back:
Myth # 1. Exercise is never fun.
Not only can exercise be fun (do you hate playing catch with your kids? walking through the woods?), it can help fill gaps in your life.
For example, "if you're around people all day long, you can choose an exercise that allows you some alone time," says Robyn Stuhr, exercise physiologist with the Women's Sports Medicine Center at the Hospital for Special Surgery in New York City. If you sit in front of a computer, maybe exercise can be a social thing for you. If you never see your husband, exercise with him.
Find something that works for you on a personal level, too, and that will make exercise more fun. Plus, you'll be more likely to do it if you look forward to it.
Myth # 2. Exercise is a major disruption.
"The bottom line is that exercise, unlike diet, is something you have to make yourself do," says Stuhr. "Everybody has to eat every day, but you have to purposely set aside time to work out. And it's very easy to let other things get in the way."
But there's a bonus to working out that you won't notice until you do it. When you exercise, you get more energy. And when you stop (like many yo-yoers do), your energy level starts to drop, so it's even harder to jump back in. Sticking with it helps, even if that causes scheduling problems in the short term.
Make It a Habit
Making anything a habit — from exercise to eating right — is a matter of having enough "want power," says Palma Posillico, general manager of training and development for Weight Watchers International. "Life gets in the way, so unless you do something proactively, it's very easy to make excuses."
One strategy for acquiring a new habit is to imagine the benefits of that habit – in the case of exercise, picture yourself in great shape from becoming fit. This will help inspire you.
Here are some other tricks for making exercise a habit:
Understand that you have to start slowly,
says Stuhr. An hour-long power aerobics class on your first day will only discourage you, maybe hurt you, and send you back to square one.
Find an exercise buddy.
A workout partner can be immeasurably helpful, because you have a responsibility to your friend not to talk yourself out of exercising. Make sure you choose a buddy who's in about the same shape as you.
Pick an exercise you like,
then commit yourself to trying it consistently for at least three months. If you still think you hate it after that amount of time, give yourself permission to say, okay, this isn't working. Then pick something different and repeat.
~ A Baby-Step Workout
Are you the type who takes the elevator instead of the stairs? Buys a gym membership you never use? Rents an exercise bike that becomes a clothing hook? Join the club. Getting into a fitness routine can be overwhelming before taking that first big step. The solution: Take baby steps instead. Here's how:
Start slowly.
"If it's years since you've been active, you won't get into shape overnight. Everyone needs to begin slow and increase gradually," says exercise specialist Sharon Spalding, associate professor of Physical and Health Education at Mary Baldwin College in Staunton, Virginia. Just walk in short bursts, she suggests. "Take three to four five-minute walks throughout the day." After work is a great time to grab your partner and circle the block. Catch up on news and make time for each other while getting the exercise you wouldn't otherwise get.
Have fun.
Ask yourself, "What do I like to do?" Maybe you've always wanted to learn ballroom dancing. The feelings of fitness don't kick in for a few weeks -- so you need something to motivate you into adhering to a program, says Spalding. Join a class, or recruit your kids. "If you have children, play active games with them -- this makes it fun for them, too."
On the level.
No one likes lagging behind the fitness freaks. But in a beginner's class -- be it swimming, tennis or aerobics -- everyone else is puffing right alongside you. You'll gain pals and lose pounds.
Let your feet do the walking.
"When driving to school or work, park a half mile away and walk the remaining distance," advises Weight Watchers' exercise physiologist Bill McArdle. Moving more increases your metabolic rate. And a brisk walk to and from the car each day, five days a week, can burn a significant amount of fat, says McArdle. "When taking public transport, depart several stops early," he adds. Walk, jog or cycle instead of getting behind the wheel. Go to the post office instead of the nearest mailbox -- and wear a pedometer to keep track of all those extra steps you're taking.
Clean up.
Gardening tops the list of calorie-burning chores. And according to the Medical College of Wisconsin Cardiovascular Research Center in Milwaukee, a 120- to 150-pound healthy person can burn 100 calories shoveling snow for 15 minutes or washing windows for 20 to 30 minutes. Grocery shopping also burns fat, believe it or not. Who would have thought your daily errands counted as exercise?
Change habits.
If you're serious about getting fit, says McArdle, set aside times during the day to exercise and don't allow 'outside factors' (including your favorite soaps!) to interfere with your goal. If you must watch TV, use commercial breaks to do sit-ups, jump rope or jog on the spot -- instead of scooting to the fridge.
Keep a record.
"Keeping an exercise journal is an excellent way of assessing your progress," says Spalding. Write daily, weekly or monthly exercise plans. Tick them off as you go. Begin with 5 to 15 minutes of walking or non-weight-bearing aerobic activity, such as swimming or cycling, twice weekly. Then increase by 10 percent each week. When you've increased your five-minute stroll to a 30-minute power walk, it's time to reward yourself with a bubble bath, or new lipstick. "Setting reasonable goals and rewarding yourself with nonfood items is also a great motivator."
Friendly help.
Need discipline? Have an exercise buddy turn up at your doorstep every other day. You can't avoid exercise just because it's raining. You have a commitment to others. A pal keeps you on your toes.
~ Jump-Start Your Fitness Plan
It's no wonder we frequently skip exercise. By the time we get home and plop on the couch, even simple tasks like flossing can seem too time-consuming! But exercise should be a vital part of your daily routine. "It's the single best thing you can habitually do," says exercise physiologist John Acquaviva, PhD, assistant professor of physical education at Roanoke College in Salem, Virginia.
Acquaviva says that the most common mistake people make when starting a fitness program is doing too much or too little. "Too much results in extreme fatigue and soreness, leading to a stop in the program," he says. "Too little or not enough intensity can lead to few results and discourage people from continuing." Acquaviva advises fitness newbies to create short- and long-term goals. "Make sure they're realistic and attainable," he adds.
Strategies to Keep Moving
Once you've started, Acquaviva says, it's easier to sustain your motivation if you try some of the following strategies:
Keep a diary to monitor your improvement.
Find a workout partner.
Choose exercises that you enjoy.
Read a motivational book on fitness.
Investigate different activities by taking classes.
But the best inspiration comes from those who understand how difficult it is to become an exercise convert. Consider the stories of these former couch potatoes, and use their real-life success stories to get you moving.
Creating a Personal Program
Susan hated exercise, but when she reached her weight goal, she knew she needed to become more active in order to maintain her weight loss. She decided to hire a personal trainer to create a home program. "When she asked me my goal, I told her that I wanted to be able to eat a lot and not gain weight!" Susan admits.
But, she says, she instantly fell in love with lifting weights and even surprised herself by joining a gym. She also began searching for a cardio program she liked. She tried step, dance aerobics, a treadmill and a NordicTrack machine, but says she disliked them all. Finally she tried spinning, and enjoyed the challenge. "I'm still motivated by the fact that I can ease up on my food restriction and not gain weight," Susan says. "But the real benefit is my increased energy and mental well-being."
Finding the Time to Get Started
A layoff offered Jessica the opportunity she needed to begin exercising. "I had been 'meaning to' exercise for quite some time," she admits. She set up a weekly walking date at the park, and that inspired her to add solo walks and bike rides to her routine. When she started a new job, she worried that it might zap her time for exercise, but she has sustained her activity level.
"I manage to fit in smaller 'routine' walks everywhere — to the train, around town, even up and down the stairs in my building," she says. "And I still keep my walking and biking dates on the weekend."
Working Up to a Workout
Bobbi was prompted to start an exercise program by "the fact that I was only 26 years old and couldn't walk a block without my back beginning to hurt." She decided to take some time for herself and her health and began an exercise program. Her advice is to take it slow and do what you can.
"In no time, you'll feel like you can increase the intensity and the duration of the activity, and from there you'll start to feel great," she says. Now, Bobbi notices how much better she feels on the days she exercises. "Some sort of physical activity every day is so important — not only physically but mentally. Even if it's only twenty minutes."
~ Does Music Help Your Workout? (Quiz)
Is music a natural part of your workouts, or are you more of a "music is fun, exercise is not" person? Find out here.
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gifYou’re on your way to work when a new song with a great beat comes on the radio. What’s likely your reaction?
__ I start dancing in my car! Who cares that people can see me through the windows.
__ I pick up the pace on my bike (or on foot). I’m listening to the music on my
Walkman!
__ I switch stations. To talk radio.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gifIf you had to equate your exercise attitude with a musical genre, which would you pick?
__ Dance music. Lots of beat and lots of motion.
__ Sappy ballads — the kind that make you say "Why me?"
__ Techno. It’s always the same beat. No surprises.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifYou’re doing your regular cardio routine. Which of the following approaches to music do you take?
__ My pace matches the beat of the music.
__ My pace is exactly the same as always, no matter what song is on.
__ I pick songs of varying beats, because the change helps me forget the fact that
I’m exercising.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifHow do you prepare music for your workout sessions?
__ I don’t.
__ I figure out how long I’ll be working out and what my pace will be, then I pick
appropriate music.
__ I pick favorite songs without regard to how they’ll match up with my exercise
routine.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
Music Gets You Through Your Workouts.
"Music is marvelously motivating," says Joan Price, fitness expert and line dance instructor, and author of The Anytime, Anywhere Exercise Book (Adams, 2003). "You may not feel like working out, but if you play some music that makes you want to move, suddenly your workout becomes a treat." Next time you’re picking workout music, though, try to pay attention to the beat: Choose music that you like and that will help you move at a challenging pace.
You Don't Use Music to Aid Your Workouts.
Why not? Sometimes it’s hard to work up the motivation and energy to exercise, and music is a natural mood-maker. "When you think you’re too tired or stressed to exercise," says Joan Price, fitness expert and line dance instructor, and author of The Anytime, Anywhere Exercise Book (Adams, 2003), "put on your favorite ‘mood’ music and let it carry your body into movement." It sounds cheesy, but it can work if you let it. If you’re new to musical workouts, start with dance: Just put on some upbeat music and dance around the living room
Your Music and Your Workouts Strike a Perfect Chord!
For you, music is as important to exercise as, well, muscles. You pick music for your workout sessions that will move you and motivate you, and that’s great. Try to pay attention to the beats per minute; if you want, you could even challenge yourself by choosing faster and faster songs, and trying to match the pace of your cardio workouts to them. For strength training, choose slow enough music so that each repetition is no faster than six seconds, suggests Joan Price, fitness expert and line dance instructor, and author of The Anytime, Anywhere Exercise Book (Adams, 2003).
~ An Active You
Hearing the words: "On your mark ... get ready ... get set ... go!" may suggest different feelings to different people. Some may feel a rush of adrenaline in anticipation of an exciting race or game. Yet others may feel dread towards a situation involving struggle and sweat. No matter what your feelings towards activity are right now, the first step in becoming more active is thinking about it. So in fact, you've already begun.
You may have heard your Leader or other Meetings Members discussing the POINTS® Activity System – a great way to add activity to your life, and to add to your weekly POINTS Allowance, too. These four steps may help you better understand how you can make the POINTS Activity System work for you and your weight-loss goals:
On Your Mark.
The first and most important step in adding activity to your life is to make sure that you're both mentally and physically ready. It may be a good idea to take the Activity Readiness Questionnaire from your booklet or the Are You Ready to Exercise? quiz from our website to ensure that an increase in activity level is right for you. And it's always a good idea to consult with your physician before building an activity regimen, too, especially if you have a history of heart problems, bone or joint injuries or high blood pressure.
Get Ready.
Choosing the right activity for you will help ensure that you will be willing and able to accept an active lifestyle for the long-term. Think back and recall which activities you have enjoyed doing in the past, and figure out what their specific appeal was to you. Now try to come up with ways to incorporate those appeals into your activity efforts now.
You may also want to consider additional aspects of the activities that you choose which could make a difference in their accessibility to you. Do you prefer to exercise alone or with other people? Is cost an issue? Have you considered which types of activities – for example aerobic, resistance training and stretching – will have the most desirable effects on your body? The more comfortable you are with the activities you choose to incorporate into your life, the more likely you are to stick with them, and even more importantly, enjoy them!
Get Set.
You don't need to submit to the "no pain, no gain" theory to see benefits from your activity regimen. Light, moderate and high intensity workouts all have their benefits, it's up to you to find which level is best for you now, and then continue to challenge yourself as you become more active and inclined. Just remember: Increasing your intensity level should be done slowly and safely, and can be achieved by either increasing your pace or resistance. You can also refer to the Be Active! Week 3 Booklet for more examples, and to see the benefits of each intensity level, or visit the WeightWatchers.com Workouts page for more tips.
Go!
Don't forget to warm up before you work out, cool down after you're done, and stretch your muscles as needed to avoid injury, and to keep your activities safe and effective.
Make Activity Count!
You are probably aware that you can do two things with the Activity POINTS values that you earn. You may choose to swap them for food, or to simply earn them but not use them towards food, which may boost your weight loss. There are benefits to each, and it's up to you to determine what your body needs.
You may also want to explore how you can increase the Activity POINTS values that you earn in your workouts. You should initially try to earn 7-14 Activity POINTS values per week, with your ultimate goal being to earn 21-28 Activity POINTS values per week. And remember that you don't need to work out longer to earn more Activity POINTS values – a higher intensity for the same amount of time will do the trick.
~ How to Make Exercise a Habit
"I don't think exercise will ever be an 'easy-come' habit for me," says one WeightWatchers.com Community user. "More like a necessary evil. Some days I like it, some days I hate it, but I feel so much better because of it. That's what keeps me going."
Sound familiar? All but the part about keeping it going, perhaps? For many, exercise has a perpetual position at the bottom of the to-do list, occasionally rising to the top for two-or-three-day bouts of good will. You know you have to do it. You know it would help you lose weight faster. You know you need it for good health.
But, at the risk of sounding like a whining four-year-old, you just don't like it. Don't worry. We can help.
Forget the Myths
First of all, these common misconceptions about exercise may be what are holding you back:
Myth # 1. Exercise is never fun.
Not only can exercise be fun (do you hate playing catch with your kids? walking through the woods?), it can help fill gaps in your life.
For example, "if you're around people all day long, you can choose an exercise that allows you some alone time," says Robyn Stuhr, exercise physiologist with the Women's Sports Medicine Center at the Hospital for Special Surgery in New York City. If you sit in front of a computer, maybe exercise can be a social thing for you. If you never see your husband, exercise with him.
Find something that works for you on a personal level, too, and that will make exercise more fun. Plus, you'll be more likely to do it if you look forward to it.
Myth # 2. Exercise is a major disruption.
"The bottom line is that exercise, unlike diet, is something you have to make yourself do," says Stuhr. "Everybody has to eat every day, but you have to purposely set aside time to work out. And it's very easy to let other things get in the way."
But there's a bonus to working out that you won't notice until you do it. When you exercise, you get more energy. And when you stop (like many yo-yoers do), your energy level starts to drop, so it's even harder to jump back in. Sticking with it helps, even if that causes scheduling problems in the short term.
Make It a Habit
Making anything a habit — from exercise to eating right — is a matter of having enough "want power," says Palma Posillico, general manager of training and development for Weight Watchers International. "Life gets in the way, so unless you do something proactively, it's very easy to make excuses."
One strategy for acquiring a new habit is to imagine the benefits of that habit – in the case of exercise, picture yourself in great shape from becoming fit. This will help inspire you.
Here are some other tricks for making exercise a habit:
Understand that you have to start slowly,
says Stuhr. An hour-long power aerobics class on your first day will only discourage you, maybe hurt you, and send you back to square one.
Find an exercise buddy.
A workout partner can be immeasurably helpful, because you have a responsibility to your friend not to talk yourself out of exercising. Make sure you choose a buddy who's in about the same shape as you.
Pick an exercise you like,
then commit yourself to trying it consistently for at least three months. If you still think you hate it after that amount of time, give yourself permission to say, okay, this isn't working. Then pick something different and repeat.
~ A Baby-Step Workout
Are you the type who takes the elevator instead of the stairs? Buys a gym membership you never use? Rents an exercise bike that becomes a clothing hook? Join the club. Getting into a fitness routine can be overwhelming before taking that first big step. The solution: Take baby steps instead. Here's how:
Start slowly.
"If it's years since you've been active, you won't get into shape overnight. Everyone needs to begin slow and increase gradually," says exercise specialist Sharon Spalding, associate professor of Physical and Health Education at Mary Baldwin College in Staunton, Virginia. Just walk in short bursts, she suggests. "Take three to four five-minute walks throughout the day." After work is a great time to grab your partner and circle the block. Catch up on news and make time for each other while getting the exercise you wouldn't otherwise get.
Have fun.
Ask yourself, "What do I like to do?" Maybe you've always wanted to learn ballroom dancing. The feelings of fitness don't kick in for a few weeks -- so you need something to motivate you into adhering to a program, says Spalding. Join a class, or recruit your kids. "If you have children, play active games with them -- this makes it fun for them, too."
On the level.
No one likes lagging behind the fitness freaks. But in a beginner's class -- be it swimming, tennis or aerobics -- everyone else is puffing right alongside you. You'll gain pals and lose pounds.
Let your feet do the walking.
"When driving to school or work, park a half mile away and walk the remaining distance," advises Weight Watchers' exercise physiologist Bill McArdle. Moving more increases your metabolic rate. And a brisk walk to and from the car each day, five days a week, can burn a significant amount of fat, says McArdle. "When taking public transport, depart several stops early," he adds. Walk, jog or cycle instead of getting behind the wheel. Go to the post office instead of the nearest mailbox -- and wear a pedometer to keep track of all those extra steps you're taking.
Clean up.
Gardening tops the list of calorie-burning chores. And according to the Medical College of Wisconsin Cardiovascular Research Center in Milwaukee, a 120- to 150-pound healthy person can burn 100 calories shoveling snow for 15 minutes or washing windows for 20 to 30 minutes. Grocery shopping also burns fat, believe it or not. Who would have thought your daily errands counted as exercise?
Change habits.
If you're serious about getting fit, says McArdle, set aside times during the day to exercise and don't allow 'outside factors' (including your favorite soaps!) to interfere with your goal. If you must watch TV, use commercial breaks to do sit-ups, jump rope or jog on the spot -- instead of scooting to the fridge.
Keep a record.
"Keeping an exercise journal is an excellent way of assessing your progress," says Spalding. Write daily, weekly or monthly exercise plans. Tick them off as you go. Begin with 5 to 15 minutes of walking or non-weight-bearing aerobic activity, such as swimming or cycling, twice weekly. Then increase by 10 percent each week. When you've increased your five-minute stroll to a 30-minute power walk, it's time to reward yourself with a bubble bath, or new lipstick. "Setting reasonable goals and rewarding yourself with nonfood items is also a great motivator."
Friendly help.
Need discipline? Have an exercise buddy turn up at your doorstep every other day. You can't avoid exercise just because it's raining. You have a commitment to others. A pal keeps you on your toes.
~ Jump-Start Your Fitness Plan
It's no wonder we frequently skip exercise. By the time we get home and plop on the couch, even simple tasks like flossing can seem too time-consuming! But exercise should be a vital part of your daily routine. "It's the single best thing you can habitually do," says exercise physiologist John Acquaviva, PhD, assistant professor of physical education at Roanoke College in Salem, Virginia.
Acquaviva says that the most common mistake people make when starting a fitness program is doing too much or too little. "Too much results in extreme fatigue and soreness, leading to a stop in the program," he says. "Too little or not enough intensity can lead to few results and discourage people from continuing." Acquaviva advises fitness newbies to create short- and long-term goals. "Make sure they're realistic and attainable," he adds.
Strategies to Keep Moving
Once you've started, Acquaviva says, it's easier to sustain your motivation if you try some of the following strategies:
Keep a diary to monitor your improvement.
Find a workout partner.
Choose exercises that you enjoy.
Read a motivational book on fitness.
Investigate different activities by taking classes.
But the best inspiration comes from those who understand how difficult it is to become an exercise convert. Consider the stories of these former couch potatoes, and use their real-life success stories to get you moving.
Creating a Personal Program
Susan hated exercise, but when she reached her weight goal, she knew she needed to become more active in order to maintain her weight loss. She decided to hire a personal trainer to create a home program. "When she asked me my goal, I told her that I wanted to be able to eat a lot and not gain weight!" Susan admits.
But, she says, she instantly fell in love with lifting weights and even surprised herself by joining a gym. She also began searching for a cardio program she liked. She tried step, dance aerobics, a treadmill and a NordicTrack machine, but says she disliked them all. Finally she tried spinning, and enjoyed the challenge. "I'm still motivated by the fact that I can ease up on my food restriction and not gain weight," Susan says. "But the real benefit is my increased energy and mental well-being."
Finding the Time to Get Started
A layoff offered Jessica the opportunity she needed to begin exercising. "I had been 'meaning to' exercise for quite some time," she admits. She set up a weekly walking date at the park, and that inspired her to add solo walks and bike rides to her routine. When she started a new job, she worried that it might zap her time for exercise, but she has sustained her activity level.
"I manage to fit in smaller 'routine' walks everywhere — to the train, around town, even up and down the stairs in my building," she says. "And I still keep my walking and biking dates on the weekend."
Working Up to a Workout
Bobbi was prompted to start an exercise program by "the fact that I was only 26 years old and couldn't walk a block without my back beginning to hurt." She decided to take some time for herself and her health and began an exercise program. Her advice is to take it slow and do what you can.
"In no time, you'll feel like you can increase the intensity and the duration of the activity, and from there you'll start to feel great," she says. Now, Bobbi notices how much better she feels on the days she exercises. "Some sort of physical activity every day is so important — not only physically but mentally. Even if it's only twenty minutes."
~ Does Music Help Your Workout? (Quiz)
Is music a natural part of your workouts, or are you more of a "music is fun, exercise is not" person? Find out here.
http://cdn.weightwatchers.com/images/1033/util/qzs/num_1.gifYou’re on your way to work when a new song with a great beat comes on the radio. What’s likely your reaction?
__ I start dancing in my car! Who cares that people can see me through the windows.
__ I pick up the pace on my bike (or on foot). I’m listening to the music on my
Walkman!
__ I switch stations. To talk radio.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_2.gifIf you had to equate your exercise attitude with a musical genre, which would you pick?
__ Dance music. Lots of beat and lots of motion.
__ Sappy ballads — the kind that make you say "Why me?"
__ Techno. It’s always the same beat. No surprises.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_3.gifYou’re doing your regular cardio routine. Which of the following approaches to music do you take?
__ My pace matches the beat of the music.
__ My pace is exactly the same as always, no matter what song is on.
__ I pick songs of varying beats, because the change helps me forget the fact that
I’m exercising.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
http://cdn.weightwatchers.com/images/1033/util/qzs/num_4.gifHow do you prepare music for your workout sessions?
__ I don’t.
__ I figure out how long I’ll be working out and what my pace will be, then I pick
appropriate music.
__ I pick favorite songs without regard to how they’ll match up with my exercise
routine.
http://cdn.weightwatchers.com/images/1033/dots_393.gif
Music Gets You Through Your Workouts.
"Music is marvelously motivating," says Joan Price, fitness expert and line dance instructor, and author of The Anytime, Anywhere Exercise Book (Adams, 2003). "You may not feel like working out, but if you play some music that makes you want to move, suddenly your workout becomes a treat." Next time you’re picking workout music, though, try to pay attention to the beat: Choose music that you like and that will help you move at a challenging pace.
You Don't Use Music to Aid Your Workouts.
Why not? Sometimes it’s hard to work up the motivation and energy to exercise, and music is a natural mood-maker. "When you think you’re too tired or stressed to exercise," says Joan Price, fitness expert and line dance instructor, and author of The Anytime, Anywhere Exercise Book (Adams, 2003), "put on your favorite ‘mood’ music and let it carry your body into movement." It sounds cheesy, but it can work if you let it. If you’re new to musical workouts, start with dance: Just put on some upbeat music and dance around the living room
Your Music and Your Workouts Strike a Perfect Chord!
For you, music is as important to exercise as, well, muscles. You pick music for your workout sessions that will move you and motivate you, and that’s great. Try to pay attention to the beats per minute; if you want, you could even challenge yourself by choosing faster and faster songs, and trying to match the pace of your cardio workouts to them. For strength training, choose slow enough music so that each repetition is no faster than six seconds, suggests Joan Price, fitness expert and line dance instructor, and author of The Anytime, Anywhere Exercise Book (Adams, 2003).