If You Have Been Neglecting Your Exercise Needs:
1. Practice positive self-talk: "I am worthy of healthy behavior.
I deserve to take time to exercise."
2. Avoid "all or nothing" thinking. For example, don’t
say, "I only have 10 minutes for exercise – why bother?" Every
10 minutes helps to build a regular routine and relieve stress.
3. Begin slowly – don’t risk injury by over-doing. Set realistic,
achievable goals.
4. Remember, pains means STOP! "No Pain, No Gain" is a dangerous
myth. Follow safety guidelines.
5. Scheduled exercise into your weekly calendar – make it just
as important as other appointments.
6. Pair up with an exercise buddy. Knowing someone is counting on
you can help maintain commitment.
7. Choose exercise you enjoy. Although exercise must be somewhat
vigorous to be beneficial, even a leisurely stroll can improve health.
Maintain an element of fun.
8. Check with your Doctor before you start.
9. Remember, moderation and safety must be primary concerns.
Copyrighted 1994 fitness movementLinda Ciotola, M.Ed., CHES (ret.),TEP
How to Incorporate Exercise into a Busy Lifestyle
1. Avoid "all of nothing" thinking. Keep the American College
of Sports Medicine Guidelines* as a goal, but remember, every
little bit helps. A 5 minute walk is better than 5 minutes of sitting.
Little by little we go far.
2. Don’t think of exercise as "one more thing to do",
rather, think of being a little more active in the time you have. For
example, take the stairs for 1 -2 flights instead of the elevator; take
a "walk break" instead of a coffee break. Stretch as you
watch the news. Be active with your spouse, children, friends: meet
for
a walk or workout instead of going out for a meal. Get a pedometer
and gradually
increase your steps.
3. Set realistic, achievable goals: (e.g. I will be active 15 minutes
a day, 4 times this week; NOT I will run 5 miles 6 days this week!
4. Remember, change is difficult. Progress, not perfection is the
goal.
5. Ask your family, friends for support. Instead of store-bought
gifts ask for a gift of time like babysitting, (e.g. so you have
time to exercise). Since each hour of exercise adds two hours
to your life
expectancy, they’ll be helping you stay around longer – and
healthier – to have MORE time with them!
6. Do isometric exercises like holding in your abdominal muscles
(but don’t hold your breath) while you drive, wait in lines,
or work at the computer.
7. Carry a Dynaband with you for "stretch and tone" breaks.
8. Think of exercise as a necessity and schedule time in your
appointment book just as you would doctor visits, PTA meetings,
etc. Be sure
to schedule in a fun activity that you’ll look forward to and enjoy – you’ll
be less likely to cancel.
9. Give yourself exercise as a reward – you’ll feel better,
sleep better, be more energetic and alert, and a lot less likely to develop
heart disease, colon cancer, adult on-set diabetes, and depression. You
deserve a break today > > Time to workout!
Copyrighted 1994
Linda Ciotola, M.Ed., CHES (ret.),TEP.
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*American College of Sports Medicine Guidelines:
Linda Ciotola, M.Ed., CHES (ret.),TEP.
1. CARDIOVASCULAR (AEROBIC) EXERCISE:
3-5 Times per week 20-60 Minutes per session
At 60-85% of Maximum Heart Rate – This is called the Target
Heart Rate Zone.
CARDIOVASCULAR EXERCISE INCLUDES:
Walking, jogging, cycling, running, swimming, cross country skiing,
rowing, stair climbing, aerobic dance, any continuous movement
activity maintained in the THR Zone. High impact activities should be
done no
more than 3 times a week on alternate days, Example: running, high
impact aerobic dance. Doing more than this carries high risks of injury.
Exercise
does not have to be high intensity to be beneficial.
2. ANAEROBIC STRENGTH TRAINING EXERCISE
2-3 Times per week of resistance training to improve muscle strength
and endurance. 20-30 minutes per session.
Each session should include about 10 exercises that use major
muscle groups (legs, arms, abdomen, etc.) and each exercise should
be
repeated 8-12 times using heavier resistance for strength building.
For emphasis
on muscular endurance, do 3 sets of 8-12 reps of each exercise.
Resistance exercise may be done with equipment such as Cybex,
Universal, Nautilus
or with free weights such as barbells and dumb bells, or with
resistance bands such as Dynabands, or by using one’s own
body weight as in push-ups, chin-ups.
3. ALWAYS WARM UP AND COOL DOWN
Begin each session slowly with rhythmic limbering such as slow
walking, cycling to increase circulation and improve blood flow
to muscles. Increase intensity gradually. Cool down by gradually
decreasing intensity – Do
Not Stop Abruptly – and end each workout with slow static (non-bouncing)
stretches for each muscle group. Hold each stretch for 20 seconds.
(This is a good time to include other stress management techniques
such as
deep breathing, progressive muscle relaxation, visualization.)
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Linda's Classes
Linda Ciotola, of Healing Bridges, teams up with Club One (Chester
Md.) and Island Athletics (Grasonville, Md.) to teach Yoga and
other fitness classes.
Linda teaches Hatha Yoga. Experience the mind-body benefits of
Hatha Yoga. Improve flexibility, strength, and balance while experiencing
deep relaxation. Learn how to modify the poses (asanas) to meet
your needs. An excellent class for beginners. More advanced students
will
also benefit from personal attention given to alignment, enabling
them to deepen their practice. For more information call Club One
at (410)
643-FITT or Island Athletics at (410)827-5527.
Linda will teach Pilates Mat with the Ball upon request. Experience
the unique benefits of combining Pilates exercises with the ball.
Discover why Pilates is the preferred type of exercise for dancers,
targeting the muscles of the body’s core and linking the movements
with the breath. Tone and strengthen all of the muscles of the
abdominals and
the back and experience feeling longer and leaner.
Linda teams up with Island Athletic Club, Chester, Md. To offer Yoga,
indoor cycling, Dance and ZUMBA tm classes. Contact Linda for more info.
Experience the joy of movement as well
as the health & fitness
benefits by taking one or more of Linda’s classes:
Call Linda ahead to come as a guest (410) 827-8324:
Chester, MD (Club One) Yoga
Grasonville, MD (Island Athletic) Dance Fit Fusion; Yoga; Mat
Pilates and/or Zumba™
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