Page 17 - Florida Sentinel 9-13-19

Health
have a strategic plan in place.
4 Not fueling properly. This is a huge one. You want to make sure you have enough nutrients in your body to fuel your activities, and also en- courage tissue repair and recov- ery. For strength training protein first is recommended, then more protein and carbs afterwards. For cardio, a simple carb first (like half a banana) or do cardio on an empty stomach, and then eat carbs, protein and a little fat after- wards. If you need help determin- ing how to best fuel yourself for your activities, reach out to a reg-
istered dietitian near you.
5 Not increasing de- mands/switching
things up.
To have a really effective fit- ness routine, you need to consider the SAID principle: specific adap-
tation to imposed demands. In a nutshell, your body is an intelli- gent machine and will kick into cruise control whenever possible. Try to add in stressors whenever possible, whether it’s increasing weight or resistance, adding speed, changing up the classes you take, or changing the time of day that you work out. One way to switch things up is to change the equipment you’re using. Use ket- tlebells, dumbbells, cable ma- chines, TRX, resistance bands to change things up, and your body will respond. Anything you can do to keep the body guessing is a good thing.
6 Doing an exercise or workout class even
though you hate it.
If you hate something, don’t do it! There are so many different types of workouts and classes out there; you’re bound to find some- thing you love. Try different classes, instructors, apps. There’s no reason to adopt a fitness rou- tine you don’t enjoy because chances are that you won’t stick with it for the long haul anyway. When you love your activities, you’re going to feel excited about working out, you’ll work harder, and be able to stay consistent.
We all make mistakes - even in our fitness habits. These mis- takes can keep us from seeing the progress we were hoping for, or may even lead us to become dis- couraged with our routines, so it’s important to correct them! Here are some of the most common missteps.
eficial to challenge yourself for 20- 30 minutes max than to putter along for an hour. (Unless you’re training for a race or endurance event.)
2
tissue is hungrier than fat, so it will burn more calories at rest. In- creasing the amount of lean tissue on our body will increase our me- tabolism.
You should aim to strength train 2- 5 times per week. General rule of thumb: fully fatigue each muscle group twice per week. This can be by endurance activities, heavy weights, or through com- pound exercises which gave you more bang for your buck by re- cruiting multiple muscle groups at once.
3 Not following a plan.
If you’re simply work- ing out for health benefits, it’s totally fine to go with the flow and focus on moving each day in some way. However, if you have specific fitness, weight loss, or training goals, it’s important to
Doing too little strength training.
You can absolutely 1 have too much of a good thing -- too much cardio can cause the body to cannibalize its lean
muscle tissues.
How much cardio do you really need?
Doing too much cardio.
General
suggest 150 minutes of moderate intensity cardio each week. That’s 30 minutes of moderate intensity, 5 days per week. Of course, if you’re doing more intense train- ing like HIIT or Tabata, this num- ber can be less. Focus on quality instead of quantity. It’s more ben-
recommendations
Everyone needs strength training, and it’s especially impor- tant for women as we age to pre- serve lean muscle tissue and protect our bones. Lean muscle
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