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My Fitness Plan of Attack

Thursday, March 29, 2012

So here goes. This was kind of brutal to do, but this is something I needed to do. I needed it because I am clearly goal oriented and if I can write it, I can see it, and I can do it.
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THINGS TO CONSIDER WHEN BEGINNING TO EXERCISE

Exercise Safety Tips for Beginners Ready, Set, Exercise! -- By Dean Anderson, Fitness Expert

1. Get checked out physically to see if dr thinks its okay for me to exercise
2. Have the right gear
3. Know my body's limits to know when to stop
4. Know my needs

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THINGS TO WATCH OUT FOR

Dos and Don'ts of a Successful Fitness Plan Avoiding Common Fitness Pitfalls -- By Antigone Arthur, Health Writer

1. Don't overkill
2. Be consistent with exercising

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NON-SCALE VICTORIES GOAL SETTING

I saw lots of post about tracking non-scale related victories. I think I need to make some to make sure I don't lose sight of the main goal--to be healthier. Here are mine:

1. Track caloric count daily
2. Drink at least 8 glasses of water
3. Exercise at least three times a week
4. Track:
The Pushup Test (measures muscular strength and endurance)
The Crunch Test (measures abdominal strength and endurance)
The 3-Minute Step Test (measures aerobic fitness)
The 1-Mile Walk Test (measures aerobic fitness)
(Taken from: 4 Fitness Tests You Can Do at Home Do-It-Yourself Fitness Assessments -- By Jason Anderson, Certified Personal Trainer)
5. Track my glucose levels
6. Recite an affirmation daily
7. Make and find 15 minutes of "me time" each day
8. Read success stories
9. Do visualization exercise once a week
10. Give myself a reason I will succeed
11. Write down my goal weekly
12. Keep a streak alive
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KNOW HOW TO WARM UP

Here is an excerpt from the article Reference Guide to Warming Up
An In-Depth Look at the Warm Up By Jen Mueller and Nicole Nichols, Fitness Experts:

HOW TO WARM UP
When warming up, keep the FITT Principles (Frequency, Intensity, Time and Type) in mind.
Frequency: How often you should warm up
A proper warm up should be done before any exercise session or physical activity, whether it is a cardio, strength training workout, or stretching.

Intensity: How intensely you should warm up
A warm-up should start with exercises of low intensity and then progress to match the intensity of the main exercises of the workout. The greater the intensity of the workout, the longer its warm-up should be. Speed, strength, and difficult technical workouts should have longer warm-ups than aerobic fitness or endurance workouts. A general recommendation is to perform a warm-up that includes all the large muscle groups of the body.

For an effective warm up, perform movements that increase your heart rate and breathing, and slightly increase the temperature of your muscle tissue. A good indication of this is when you have raised a light sweat. Your warm up should be nice and easy. If it makes you too tired, try doing less strenuous warm up exercises.

Time: How long your warm up should last
Your warm up should last at least 5-10 minutes (or slightly longer in cold weather or before high-intensity exercise). Breathing will be harder than normal, but not as hard as during the actual exercise.

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WHAT TYPES OF EXERCISING CAN I DO

1. Walk
2. Revelation Wellness Exercise Videos on YouTube
3. Spark People Exercise videos
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WHAT DO I NEED TO DO AFTER EXERCISING

1. Cool down
2. Stretch
3. Drink plenty of water during and after

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I have an idea of what to do, and now I just have to begin doing it. Here's to being healthier.
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