The Way to Wellness” It is time to start a Healthy life:
your 7 days program
How many times have you gone to sleep at night, swearing you will go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you do not feel like exercising? (“Tips for Change the Way to Wellness – Tim Thomas”)
While this can happen to the best of us, it does not mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. (“”The Way to Wellness””) When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy. (“Tips for Change the Way to Wellness – Tim Thomas”)
“In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.” (“”The Way to Wellness””)
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise does not have to be intense to work for you, but it does need to be consistent. (“”The Way to Wellness””)
“I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session.” (“Tips for Change the Way to Wellness – Tim Thomas”) This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.
Here is a sample exercise program that may work for you: (“Rehab Exercises for Torn Meniscus After Surgery Pdf …”)
“* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.” (“The Keys to Living a Healthy Way of Life: Education …”)
* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
“* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle.” (“The Keys to Living a Healthy Way of Life: Education …”) Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
“* Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.” (“The Keys to Living a Healthy Way of Life: Education …”)
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on. (“”The Way to Wellness””)
“* From one to eight weeks — Feel better and have more energy.” (“”The Way to Wellness””)
* From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. (“”The Way to Wellness””) You are gaining muscle and losing fat.
* After six months — Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, do not stop there. You should also change your diet and/or eating habits,’ says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines: (“The Way to Health & Vitality | The Lyfe Magazine”)
“* Eat several small meals (optimally four) and a couple of small snacks throughout the day” (“The Way to Health & Vitality | The Lyfe Magazine”)
* Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what is necessary for adequate flavor (“ZoeMarcel”)
* Drink at least eight 8-oz. glasses of water throughout the day
“* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.” (“Health Diet and Exercise”)
I suppose that is all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I would not be able to author this article, or keep my sanity.
Enjoy life, we all deserve it.
Best Wishes, Coyalita
Behavioral Health Rehabilitative Specialist
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