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The following fitness tips appeared in the Marshall Field's LOOK GREAT - GET FIT - FEEL ENERGIZED Magazette. [See the slideshow on this page.] Due to the difficulty in presenting these clearly in the slideshow, here they are in a more easily readable format.
EVERY 20 MINUTES
The Surgeon General advises that we exercise 3 to 4 times a week for 20 minutes to maintain good health. And the longer you exercise the more fat you burn.
First 20 minutes: You burn 80% carbs to 20% fat.
20 to 40 minutes: You burn 50% carbs to 50% fat.
40-60 minutes: You burn 20% carbs to 80% fat.
THE IMPACT OF SPORTS BRAS
Different movements and impact levels require different levels of support. Choose the correct bra for the activity.
Low Impact: weight training, yoga, climbing
Medium-to-Low Impact: fast walking, spinning, road cycling
Medium-to-High Impact: step aerobics, mountain biking, basketball, volleyball
High Impact: running, horseback riding, soccer, field hockey, high-impact aerobics
GET YOUR HEART PUMPING
Aerobic exercise can be anything that keeps your heart beating fast for 30 minutes or more, including running, fast walking, dancing, cycling and more. It’s the only form of exercise where you burn both carbohydrates and fat. Don’t push yourself too hard though. A good aerobic zone allows you to still have a conversation with a workout partner without losing your breath.
ASSESS YOUR ACTIVITY LEVEL
The daily amount of calories and fat grams your body requires for weight maintenance varies on your activity level. A moderately active person is busy at work and exercises occasionally but infrequently, and an inactive person has a lifestyle without much physical exertion. Determine your activity level first. Then develop your fitness plan.
MUSCLE-BOUND
Strength training uses resistance like weights and body weight to improve muscle tone and endurance. Research shows that without strength training we lose over a half-pound of muscle every year. Since muscle burns fat, it’s easy to understand why adding strength training to your exercise routine is very beneficial.
WEIGHT MANAGEMENT
Maintaining your weight and losing weight mean counting your caloric intake, and caloric needs vary depending on your activity level.
CALORIE REQUIREMENTS*
Moderately Active Woman: Weight Maintenance 1940 cal. Weight Loss 1550 cal.
Inactive Woman: Weight Maintenance 1700 cal. Weight Loss 1360 cal.
*Based on a 30-year-old woman of average weight and height.
STEPS TO FITNESS
Health experts recommend taking 10,000 steps a day to help weight loss.
Use stairs instead of elevators. Replace phone calls and e-mails with face-to-face conversations. Park your car further away from your destination.
Every step adds up to more exercise and better fitness.
REDUCE STRESS, GAIN MOMENTUM
Health experts recommend spending 30 minutes a day doing something you like.
Soak in a tub. Play with your pet. Read a book. Visit a friend. Get a massage.
You’ll lower your stress level and give yourself a positive boost.
THE GOAL IS WITHIN YOUR REACH
Know your abilities and boundaries. Set your goals in incremental stages, varying the degrees of difficulty that are comfortable to you. Success is rarely an overnight achievement, but little victories along the way highlight progress, contribute to a positive attitude and encourage continued accomplishments. Stick to your goals and you will succeed.
