|
Tips for Success
1. Don't go it alone.
Working out with a partner helps increase your motivation and lower your injury risk.
2. Create a pleasant ambiance.
Some people prefer silence when they exercise because it helps them concentrate on isolating and squeezing their target muscles. Others enjoy exercising to music. If time is of the essence, consider multitasking: Exercise while watching your favorite TV show or catching up on the news on the radio.
3. Use appropriately heavy weights.
If, when using dumbbells, you can easily perform 20 reps of a particular exercise without getting fatigued, switch to a slightly heavier weight. If, on the other hand, you can't do more than 5 or 6 reps, switch to a lighter weight.
4. Chart your progress.
Keep a notepad handy to jot down how many reps of each strength exercise you do each workout session. Over time, you should be able to do more and more reps, or use heavier weights, before becoming fatigued. After an exercise session, you should feel as though you've exerted yourself. If not, step up the intensity, frequency, or duration of your workout.
5. Measure your success.
Right now, preferably before you get started, measure the circumference of your upper arms, abdomen, and thighs. Retake your measurements once a month. Losing inches is sometimes a better indicator of progress than the scale. You will be building muscle through the strength-training portion of the program. Muscle is denser and weighs more than fat but takes up less space. So even if you do not lose that many pounds, you will probably lose inches.
6. Warm up, cool down, and stretch.
Before going full throttle into your aerobic exercise routine, warm up for five to ten minutes. A good warm-up is simply doing the activity at low intensity, where you feel you are working at a "light" exercise pace. This translates to 50 to 60 percent of your maximum heart rate. After warming up, you may stretch your major muscles gently if you wish, or launch right into your aerobic workout. Slow down during the last five minutes of your workout, then stretch your muscles again.
Warming up before a strength-training session is optional. Some people find they are more flexible if they get their blood flowing by walking or jogging in place for five minutes before tackling their strength-training routine. Remember to gently stretch your muscles after exercising.
7. Check your form.
When doing strength training exercises, never lock your knees or elbows. Move slowly and smoothly while focusing on isolating and squeezing the muscle group you are training. Do not use gravity or inertia to move the dumbbells or your body's weight up or down. Let your muscles do all the work. Exhale during the part of the exercise that requires the most exertion.
8. Vary your routine.
Boredom is a common reason people stop exercising. To prevent boredom, engage in a variety of aerobic activities. At the very least, try a new jogging path or bicycling route from time to time. Indoors, you can jump rope, walk in place, or use a step, stationary bike, or other piece of aerobic equipment you may already have.
9. Stay motivated.
When you are sweating and your muscles are burning, remind yourself that a worthwhile payoff lies ahead: a healthier, stronger, leaner body. Following the ThirdAge Tone-Up Program religiously will do more than enhance your fitness level, physical health, and emotional well-being. Your efforts will also improve your appearance, energy level, and confidence in social settings. You may even inspire people you love to give the program a try.
Your Daily Exercise Menus for Walk + Tone
 Day 1
Day 2
Day 3
Day 4
Day 5
Your Daily Exercise Menus for Body Sculpting
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
|
