Do You Really Know Your Fitness Level?
What’s Up Beautiful People! Thanks for visiting DrxJoy Your Prescription For Total Wellness Blog!
We have an interesting post on a quick assessment of your fitness level. Practical advice you can use TODAY…before you read this make sure you take three deep breaths: Clear your mind….
INHALE……….EXHALE
INHALE……….EXHALE
INHALE……….EXHALE (How do your feel?) I feel great!
Is your body Conditioned or De-conditioned? If you unsure, that’s ok, below is a quick assessment to determine your fitness level.
If we were together and time was not an issue, I would evaluate your fitness level to determine whether you are Conditioned or De-conditioned. The measurements would include: resting heart rate, target heart rate, working heart rate, total body weight, body fat, flexibility, and the list goes on and on….
But since I am not sharing your space at the moment…I would like for you to answer this question: When was the last time you worked out consistently for at least 30 minutes per day 3 – 4 times per week for 3 months…yes, that would be 90 days?
If you cannot recall, then you are De-conditioned. Before you begin a new workout routine, I cannot emphasize consulting with your physician and obtaining the “GREEN” light to engage in physical activity.
If you are De-conditioned, I say congrats to you! Why, because you have acknowledged a fact and most likely are willing to make a change. Yes, you need to begin somewhere…Take it SLOW and Build onto YOUR routine….Do not be discouraged…
Here are the components to get your started….
0) Always remember to Drink Your Water – for proper hydration….
1) Stretch Your Major Muscle Groups for 10 minutes. Hold your stretches, do not bounce. This will assist in increasing your flexibility and help guard against injury. For comprehensive information on stretching and its benefits, see previous blog post – Stretching Your Body (January 2013).
2) Muscle Toning – Begin with 1 set (yes, 1 set is enough to get your going). During your first week (week 1), you will complete muscle toning for the major muscle groups with light weights. The 1 set will consist of 8 to 10 reps per muscle group. Begin with light weights…you can increase the weight over time.
3) Cardio – this is very important, as YOUR HEART is the HARDEST working muscle in YOUR body!
- Warm up – 5 minutes
- Cardio (running/jogging, walking, dancing, step, spinning, aerobics, etc) – 20 minutes
- Cool Down – 5 minutes
- Stretch – 5 – 10 minutes.
Do the above routine 3 times per week, experience your transformation, and begin to feel better on so many levels….The key is to Start and Start out slow. Be sure to Clap for yourself at the conclusion of each workout!!!
If you are Conditioned, In Shape, Congrats to you! Continue your workout – 4 – 5 days per week. If it is working for you, then continue your routine…Always remember, your workout should consist of: stretching, warm up, muscle toning (weights, yoga, etc), cardio, cool down, and stretch. Alternating days of cardio and muscle toning is also recommended.
Good Luck to All of You! I invite you to celebrate your body and be MOST Healthy!
Be Blessed, Stay Healthy!
See ya!
Dr. Joy
If you want to see my current shows and you are not local, no worries my TV show airs 3x per week on TV and via stream: Wednesdays: 11:30 am EST; Thursdays: 6:00 pm EST; Sundays: 8:00am EST
It will air on your TV, however you can catch the same episodes via www.princetontv.org via live stream….set your timepiece, make sure it has the correct time zone, and get your internet connection. The shows for 2013 are off the chain and full of valuable information for ALL!
