Do One Thing (DOT) #2 – Exercise!

Earlier in January, I posted about “Change Psychology” – and the importance of focusing on ONE GOAL, that SEEMS POSSIBLE in order to succeed in making changes that last. We began with drinking more water…. more specifically, drinking an amount of water equal to half of your body weight in ounces.

 

Hopefully, you are well into consuming water like a pro and are ready for DOT #2:

 

Exercise!

I’ve written about exercise before (and instead of linking to the previous post, because I know many of you don’t have the time to click or have the patience for the next page to load), I’m copying and pasting much of the information below (with a few new things as well).

 

Exercise Personality

Exercise “personalities,” if you will, are just as unique as nutritional needs. Intense or moderate? Morning or night? Solo or group? You absolutely have to find what works for you. But your most basic goal is to increase the heart rate enough to break a sweat.

 

I recently posted a video in one of my challenge groups explaining, that, yes, I’ve been an athlete all of my life and I love to exercise. HOWEVER, I don’t LOVE all types of exercise. The very next day after making that video, I tried TurboFire for the first time. While it was obviously a very effective workout because I woke up sore all throughout my body the next day, I DID NOT LIKE that workout at all. I felt exhausted by the end. And not the good, physical kind of exhausted. Mentally exhausted from trying to follow the choreography. My brain just can’t process double jab, air jack, punch three times, wiggle, wiggle. (I sort of made that routine up).

 

If you finish a workout and feel the way I did that day, it’s no wonder you think you dislike exercising. But really, all that means is you haven’t found YOUR “soulmate” style of exercise. God created our bodies to move. Why do you think we have muscles? You just have to find the way your body and brain were wired to workout.

 

As I mentioned before, my reasons to exercise are:

• Healthy Heart
• Strong Muscles
• Happy Mind

All in favor… Aye!

 

And so, the detail questions begin. What counts as exercise? How much? What kind? So many things to consider…For starters, here are some basic recommendations from the ACSM (American College of Sports Medicine).

 

• CARDIO:

We all know the need for a strong, well-functioning heart and cardiovascular system. Get the blood flowing throughout your body to help clear out those veins and arteries. Jog, swim, bike, dance… whatever it takes to increase your normal resting heart rate.

o   150 minutes of “moderate” intensity cardiovascular exercise/week

o   30 min 5 days/week seems logical here

o   IF your exercise intensity is “vigorous,” you could get away with 20 min 3 days/week

o   CAN break into down into 10 min segments if a 30 min chunk is too long

 

• STRENGTH:

And it seems to make sense that we need to strengthen our muscles to help us move heavy objects, carry grocery bags from our cars, lift small children, etc. You can use dumbbells, resistance tubes, body weight (squats, pushups, etc), or even soup cans or milk jugs! Getting a quality strength training workout at home without a gym membership is definitely possible – so please do not use that as an excuse!

o   Train each major muscle group 2-3 times/week

o   2-4 sets of the exercises

o   8-15 reps of each exercise at one time with a weight heavy enough that makes the last few reps a bit of a challenge

o   Rest 48 hours between strength training sessions for the same muscle groups

 

• FLEXIBILITY:

Your range of motion will increase, therefore, making your strength and cardio exercising more effective, and it can help relieve or lessen muscle soreness.

o   Stretch AFTER muscles are warm

o   2-3 days/week

o   Hold stretch for 10-30 seconds at a time

o   Repeat each stretch 2-4 times

 

• NEUROMOTOR:

Say what? Have you ever even heard of such a thing? Yes, “another” way we need to be exercising. You might have heard it referred to as “functional fitness.” It’s how your brain and your muscles connect to make your body work well. Coordination, agility, balance….

o   2-3 days/week

o   20-30 min/day

o   Focus on proprioceptive actions during multifaceted activities

 

Just remember that ANY exercise is better than NONE. Sometimes we get too caught up in plans and programs and following the rules that we just forget to use common sense. The best exercise plan for you is the one that you enjoy doing enough to keep doing it.   (Yes – I’m bolding and underlining that!)

 

If that’s going to a gym and repping out 3 sets of 10 on machines four times a week – awesome!

 

If that’s a Zumba class at the Y – excellent!

 

If that’s a high intensity interval DVD at home – perfect!

 

Our goal this month is to find 30 minutes a day to exercise. If you’re new, start with 2 days a week, and then gradually increase the number of days to 5 or 6. And, remember to progress slowly as you’re going about this journey. No need to hurt yourself or burn out by doing too much too soon.

 

It takes time to find your perfect style and to really get into a rhythm with your routine.  So on those days when motivation is lacking and you’re thinking of your workout as a “fight,” I’d like to leave you with this verse for encouragement:

I have fought the good fight, I have finished the race, I have kept the faith. 2 Tim 4:7

 

Whatever type, however long, whatever intensity … Fight. Finish. Keep the faith.

 

How do you feel about exercise? What’s your “exercise personality”?