Movement/exercise is strongly encouraged, whether it is vigorous or simply moving in a chair in front of the television.  The key is to move more, move differently, and move consistently.  We all know that movement burns calories but that is not the primary reason for movement.  To begin with our bodies are made to move, not stay still.  A gigantic reason that movement is crucial is that it builds muscle, not the kind of muscle that body builders aspire to have, but a muscle that leads to greater health, strength, and well-being.  In regards to weight loss, muscle requires six times the use of energy which translates into tremendous calorie burning not just while you are exercising but 24 hours a day.  Even when you are sleeping and you have exercised during the day, you will be burning up more calories than if you did not exercise during the day.

Sleeping and losing weight? Doesn’t that sound great? Then let’s do it!  Remember, Rome wasn’t built in a day. So, one step is better than no steps. Ideally, we all want to build up to walking 10,000 steps in a day to be healthy. The average person walks between 2,000-4,000 steps per day. So let’s put those feet on the ground and go.

And for those who are unable to walk because of physical handicaps, the StrengthMate is a valuable tool to build the muscles needed and wanted for a healthier body.  The last thing one needs are weakened muscles which compromise the ability of the muscle to atrophy or deteriorate.  So use the StrengthMate while sitting in a chair, wheelchair, or bed and keep your muscles toned. Sometimes we don’t realize the value that stronger muscles have in our body. Be good to your muscles.

Types of movement/exercise that are encouraged:

• Walking

• Stair climbing

• Hiking

• Running

• Biking (real or stationary)

• Rowing machine

• Step aerobics

• Water aerobics (great for those who have difficulty walking)

• Aerobics (low or high impact aerobics)

• Dancing

• Cross-country skiing/cross-country skiing machines

• Ice skating

• Roller skating/roller blading/in-line skating

• Jump rope

• Rebounding/mini trampoline

• Interval training

                Rule of thumb for interval training is:

                - Speed up and speed down
                - Add and lower resistance
                - Change the terrain (i.e., go up and down hills or steps). Adding an incline to your movement is far better than walking a straight path. Alternate walking straight and walking an incline. Again, do this at your own pace. The key is to start NOW!  Something is better than nothing.

Fitness—Fact or Fiction?

1. When should you drink coffee if you must have coffee?
a.)  Before a workout
b.)  After a workout
c.)  During a workout
d.)  Not at all
 
Answer - Before a workout as it gives an edge to the workout and prevents pain to give a better workout.

2. What’s the best overall type of fat-burning exercise?
a.)  Running on a treadmill
b.)  Weight-lifting
c.)  Stretching

Answer - Weight-lifting as you get an afterburn effect so you burn calories all day long.

3. You’re hydrated enough when you:
a.)  Are sweating
b.)  Don’t feel thirsty
c.)  Your urine is clear
 
Answer – your urine is clear

4. The best way to get rid of belly fat is crunches!
a.)  True
b.)  False
     
Answer - The best way to get rid of belly fat is to cut out sugar and starches and to load up on the lean protein and to take the Cortisol Control and PM Weight Loss.

5. The best way to determine your heart rate is with a heart rate monitor.

a.)  True
b.)  False
    
Answer - Count your pulse rate on your carotid artery for 10 seconds and multiply it by 6.