Phase One - Importance of Exercising


Develop an Exercise Routine Specifically Tailored For You.

Exercise BikeHealth experts recommend that the average person perform a minimum of 20 minutes of aerobic exercise at least three times a week to maintain basic good health. However, if you are trying to improve your existing health or in my case, lose weight, 60 minutes of exercise a week is not adequate. In order to  achieve proper results from my program, I recommend that you enjoy at least 30 - 40 minutes of moderate-intensity aerobic exercise at least  five times a week.

The key is to find healthy exercise activities that you enjoy and will not grow to regard as punishment. It is also advisable to alternate the activities from day to day. This not only helps to alleviate boredom but has also been proven to be a healthier routine. Different activities exercise your muscles differently. By alternating your routine, you will discover that you are not only losing weight faster, but you are also gaining strength and endurance quicker.Treadmill

Although the exercises listed in my routine below show that I normally alternate between a stationary bike and an elliptical trainer, I also routinely substitute other types of more enjoyable exercise when the opportunity presents itself. This includes taking an hour long walk with my wife, swimming with my children, or playing golf with a friend (without a cart of course).  Remember, life is too short to miss out on precious time you can be spending with family and friends. Unfortunately, most days I am usually trying to squeeze in 40 minutes of aerobic exercise around a very hectic schedule. It is helpful to schedule an hour the same time each day that is dedicated to exercise. It is easier to keep up with a routine when there is a routine! In order to avoid boredom, I schedule my workouts around specific television shows. It is less of a task when you are performing exercises on stationary equipment if you have a suitable distraction. This can also be accomplished by listening to books on tape or working out with a friend or spouse. Anything to make the time you spend exercising enjoyable. If you don't like what you are doing, you will not continue.

It is also important to maintain a log of your daily exercises. This will help you to chart your progress as well as identify potential problems with your routine. On days that I do not exercise, I always give the reason why. At least once a week I take a day off to rest the body and muscles. On days where something interfered with my opportunity to exercise, I list the issue. If I notice a trend, it usually means that I need to schedule my exercise time for a different part of the day. However, sometimes you are just not able to find the 30 minutes available. Life happens, don't let it get you down. The key is not to give up! If you suddenly realize that you have not exercised in several days, do something about it. You have not failed, you just have not burned the fat that you could have during those missed days. If necessary, get yourself out of bed 40 minutes earlier and hit it first thing. You will be amazed how much energy you will have throughout the remainder of the day.


My Routine

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
40 Min. Stationary Bike Elliptical Trainer Stationary Bike Elliptical Trainer Stationary Bike Golf or racquetball Family   Day

Other Exercises

 Walk with spouse, swim with children, play golf (no cart), etc.

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