Ahead is a Check list for beginning a Fitness regime…
Hooray! I am Healthy enough now for Fitness! So, I am ready to do this Exercise thing!
First, I prepare by going over the ‘Daily Fitness Check List’:
( ) I have visited the page and understand the content ‘BEFORE FITNESS‘.
( ) I have an Alkaline pH? (Check pH Daily)
(Wachters Professional Formula C helps me to Alkalanize, when other ‘Green Drinks’ are not convenient. )
( ) I Note The Following Safety Tips While Moving Aerobically:
( ) I have Proper Footwear.
( ) In the case of Active Exercises, ie Dancing Aerobically, Running, Cross-Training of any type, I always help the instructor be aware of any discomforts in my body… particularly in my Knees, Back, Neck, etc. There are ways of working around concerns to help me to get past them. The instructor is there to guide the ‘instructee’.
( ) 2. I realize it is beneficial to begin Exercise with adequate Stretch & Warm-Up.
( ) 3. I Breathe in Deeply to Oxygenate my Cells.
( ) 4. I Stretch Open Space between each Vertebra with Torso Stretches. Squeeze an imaginary Lemon under my Chin while Pressing my Tailbone Down towards Earth to best Stretch my Spine.
( ) 5. I Avoid Common Causes of Injury.
More Common Causes Of Injury:
( ) I realize that the Hyper extending of joints can lead to major problems down the road.
( ) I Keep Joints Slightly Bent at all times.
( ) I Hold Strength & Control especially while Working with Weights.
Weight training does have significant value
in increasing muscular strength, flexibility & endurance.
However, it should not be considered as a means of
training for developing Vo2 max. (maximum oxygen uptake).
( ) I realize the best combo choice for most people, and so probably myself, is to target specific zones with weights every other day between days with aerobic movement.
( ) While exercising, during high working heart rate range, I am aware of keeping my heart rate at the level it will benefit me the most. I Know ahead of time what that level is and am always being careful not to exceed it.
( ) While Working, if at any time, I feel breathless, I realize I am over-working and I slow it down! Especially, during higher impact stages I realize my limitations & pace myself!
( ) There should be a maximum heart rate chart available for me to refer to. I Refer to this heart chart often. I ask the instructor for guidance on how to read the heart chart before the time comes when my heart rate is climbing. Once my heart rate is in the individual target zone that is best for me, I keep it there for a minimum of 20 to 60 minutes for best aerobic benefits. If feeling winded, I lower the arms & march in place.
I Limit any jumping or bouncing of any kind. I take it slow & easy. I continue to keep moving after my heart rate has climbed, easing it down slowly when it’s time.
It is not by working out harder that helps me get into better shape
it is by working out more often.
Duration is dependent on intensity, the lower the intensity, the longer the time. Improvement in Vo2 max is directly related to frequency, intensity & duration of training. Three times weekly is good for maintaining where one is. This means more often for progression. Participation less than three times weekly will not support adequate change to meet most peoples desires, although is better than none.
Fitness is limited to changes in Vo2 max.,
total body mass,
fat weight & lean body weight factors.
The last place fat goes on will be the first place it will leave from.
In the case of toning, until a certain level of nutritional health (where fat ratio is concerned) is reached, muscle will not be obvious to see.
Targeting specific regions may be premature. Hence, working out to exercise the heart, which will burn fat, as well as tone, should be the primary focus. This of course needs only be approached when the pH rule of 80/20 is observed. (See related chapters).
Keep in mind that actual weight loss fluctuates with different people & may not even occur initially. Some people may actually gain a little because through exercise you tone & gain muscle tissue while burning body fat. Muscle weighs more than fat while your waist may actually be becoming smaller, however …
If by also following the Sacred Heart or other appropriate Cleansing diets, weight loss will be somewhat obvious on a daily basis.
Keep well hydrated by ingesting plenty of fruits & vegetables daily and support more agility, stronger action & a higher level of endurance during exercising. Hydration also assists levels of increased efficiency in prevention of possible troubles such as shin splints, ankle problems, hip & lower back pain. Keeping well hydrated also helps the body to sweat.
*Sweating is a good thing. Support yourself to sweat by dry skin brushing with a natural fiber brush if sweating does not already come easily. *Never wear antiperspirants especially while working out.
Un-natural Floor Surface – Suspended hard wood floors or cushioned floors designed to ‘give’ are best for shock absorption.
Concrete flooring has no ‘give’. Carpeted surfaces can catch feet on lateral type movement, should these types be your only option, wear smooth soled shoes.
Improper Footwear – Aerobic dance exercise places higher demand on feet, legs, ankles, shins, hips, lower back, etc., than running because of the jumping, twisting & lateral movements involved. A good quality aerobic dance shoe is an uppermost key factor in joint injury protection. These things are what to look for in good quality footwear for aerobic dance:
Overall fit – never sacrifice comfort for style.
Shock absorption – A well-cushioned inner sole helps to prevent stress fractures.
Adequate arch support – You may purchase arch supports separately.
Flexibility at ball of the foot – The shoes should flex easy at the ball of the foot, not back toward the arch.
Heel Stability – Heel counter should be solid & stiff for stability.
Lateral Stability – Reinforcement of upper part of shoe provides lateral stability.
How old are those shoes? Repeated foot impact 3xs weekly will decrease your shoes shock absorption by 50% in only 3 to 4 months. Invest in your knees, shins & feet now, not later at the Orthopedist.
FYI: Running shoes are designed for forward movement only & limit lateral movement which could cause catching or holding to the floor causing injury.
FYI: Leather provides more support than nylon.
*An informed instructor or shoe salesman can counsel on proper footwear for preventative care during aerobic dance movements. If you feel the need to, do not hesitate to ask for added information on shoes & common causes of injury.
Click here for following chapter OPTIMAL HEALTH WORKSHOP