Originally published July 11 2005
Tips for a more effective workout
by Mike Adams, the Health Ranger, NaturalNews Editor
Instead of stretching before workouts, it's best to do light cardiovascular activity. In fact, you should stretch on days that you're not working out. When working with weights, make sure to learn proper technique and increase weight slowly. It's best to do cardiovascular activity for 30 minutes a day or 45 minutes if you're trying to lose weight.
A little extra knowledge can make your workouts more effective.
New research has found that a light cardiovascular warm-up, such as jogging in place for five minutes, is a better warm-up.
� Stretch on days off and after every cardiovascular or strength-training workout, paying special attention to the muscles worked that day.
Hold each stretch at least 30 seconds.
Don't hold your breath when you stretch.
� Consider taking a yoga class to aid flexibility, alignment, muscle endurance.
� When weight training, start with a weight that you can lift at least eight times with moderate difficulty.
� When you can comfortably perform two sets of 10 repetitions each, resting one minute in between, add a half-pound to a pound of weight.
Legs, abdomen and back one day, chest and arms the next.
� Activities that combine muscle workouts with cardiovascular endurance are biking, rowing and jogging.
You can measure body fat at home with a bioelectric impedance device, either handheld or in scale, available at Target, Wal-Mart and Walgreens stores.
Fitness centers provide more accurate body-composition tests.
Some offer them to non-clients for a fee, usually at least $40.
Make sure you're eating enough lean protein, such as beans, soy, fish and chicken, so you don't lose muscle mass.
Don't stress about missing your routine during a vacation.
You're changing a lifestyle to improve your health, not punishing yourself.
Make sure the trainer has a degree in a health or fitness field.
One place to search for a trainer is the Web site of the National Strength and Conditioning Association, www.nsca-lift.org.
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