Originally published January 2 2006
Trainer offers practical wisdom about establishing a workout routine
by Mike Adams, the Health Ranger, NaturalNews Editor
Certified Personal Trainer Anne Wilkinson talks about choosing an exercise program and exercise types that are right for your body and personal goals.
Exercise Recommendations Health experts say adults should get at least 30 minutes of moderately intense physical activity a day for at least five days a week.
As an alternative, 20 minutes of vigorous activity/day for three or more days of the week can be substituted for the moderate activity.
Regular participation in physical activity can reduce the risk of many health problems, like obesity, diabetes, heart disease, stroke, high blood pressure and certain types of cancer.
Exercise builds strong muscles and bones and lowers the risk of osteoporosis and falls.
Unfortunately, more than half of all Americans don't get enough physical activity.
Choosing an Exercise Type Some trainers say strength training helps people lose weight because the increased muscle mass helps burn calories.
Many magazines and books have also touted the benefits of building muscle to lose weight.
However, without cardiovascular exercise, the body's metabolism may slow down and weight gain can occur.
Certified Personal Trainer, Anne Wilkinson, says, that's why strength training and cardiovascular exercises are both important for weight loss.
To lose more weight, aim for a longer length of cardio workouts.
Wilkinson says it's okay to alternate workout programs and do cardio one day and strength training the next.
Finally, add flexibility to loosen the joints and improve range of motion, which will also make it easier and safer to exercise.
People who have a hard time getting to a gym for a cardiovascular workout should keep in mind that aerobic activity can be done just about anywhere.
You can march in place, walk around a room or building or run up the stairs.
The goal of any cardio workout is to safely raise the heart rate for a sustained amount of time.
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