A fair share of us have put “getting fit” and “eating healthier” on our agenda; and who better to weigh in on this subject than PowerBar
® Team Elite™ athlete Lorri Aguilera from Lake Arrowhead, California?
Lorri is a mom and former professional boxer, and she's also a successful fitness trainer and nutrition educator. At age 44, she loves teaching aerobic fitness and kickboxing to college students half her age, and having the endurance to outlast them! In addition to her professional responsibilities, this high-energy whirlwind can't get enough of sports like snow skiing, mountain biking, slacklining, running, hiking, beach volleyball, and mixed martial arts.
Lorri wasn't always the fitness buff she is today. In fact, as a child she was quite a bit overweight. She remembers trying on clothes back in the 5th grade and overhearing the dressing room attendant tell her mom that she was too big for the store and they didn't carry her size. After her tears finally dried, she emerged from that dressing room with a resolve to get fit. She made good on her pledge. Lorri played a different sport every season throughout her junior high and high school years, and played collegiate softball. Later she would master kickboxing, boxing, and a variety of other sports.
While there's no slowing her down, we did catch up with Lorri just long enough to find out what tips she offers clients who are looking to make a fresh start on the path to better health and fitness. Here's what she advises:
Know your body
Before getting started, take stock and answer a few basic questions about yourself. How long has it been since you've been active? Do you have any aches and pains? How about injuries?
If you have any question or concern as to whether a program of regular exercise is right for you, talk with your physician. And do it before starting any new exercise program or activity.
Start slowly
Once you or your physician has determined that you're ready for exercise, start slowly! Many people make the choice to be more active, and they're gung ho. Two days later they completely lose steam and they're so sore that they can barely walk. You can avoid this pitfall by starting out with small bursts of activity. You can always add more tomorrow if what you did today isn't enough. The goal is to build an exercise habit that can last a lifetime, not one that you can't sustain for more than a week or two. The best place to start is exactly where you are, and then gradually extend your workouts. If 5 minutes of activity is your max, that's where you should start. If it's 30 minutes, then start with 30 minutes. Your first goal is to just get moving!
Find an activity that you like to do
If you're going to stick with something, you've got to like it. That same thinking applies to physical activity. Find something that you like to do. Or pick an activity that you've always wanted to try, and then take a lesson or a class to learn some tips.
Partner up, if necessary
Some people need others to motivate them, some prefer to do activities on their own, and still others require both. Know your preference, and if that means that you need a workout partner, find one or more! Moreover, plan your workouts with your partner, and book those exercise sessions as appointments in your datebook. Yes, it's that important!
Include all three types of exercise
There are three different types of exercise: cardiovascular or aerobic, resistance or strength training, and flexibility or stretching exercises — all three are important for you.
A reasonable goal for healthy adults is to participate in moderate-intensity aerobic activities for at least 30 minutes a day, and at least 5 days a week. But remember: This is a goal — not the starting point for those who've been less active or who experience any type of pain when exercising. Also, you can break up your total minutes into two or three smaller sessions in a single day. For example, if 30 minutes is what you can do, but it's hard to find the time for a full 30-minute session, maybe you have 10- or 15-minute periods available at different times during the day to fit your exercise in. Do what works for you and your schedule.
Incorporate resistance training and flexibility exercises into your workouts 2–3 days a week. The
American College of Sports Medicine recommends 8–10 strength training exercises, with 8–12 repetitions of each exercise, twice a week. Also, make sure to get at least 24 hours of rest between resistance training workouts. For example, when working the biceps, make sure that you wait a full day before you work your biceps again.
With flexibility exercises, hold your stretches for at least 15–30 seconds. And "hold" rather than "bounce" those stretches. Flexibility is important for performing the basic activities of daily living and for quality of life, but it's a type of exercise that tends to get overlooked. So incorporate flexibility exercises into your workouts, just as you do with cardio and resistance training exercises.
Know when enough is enough
Do you sometimes wonder whether you're working out hard enough? Here's a simple rule of thumb: You should be able to talk without being out of breath when you're physically active. If you can't talk comfortably, chances are you may be working out too hard. On the other hand, if you can sing during your workout, there's probably room to ratchet up your effort a notch or two.
Consider tried and true… and free!
Exercise doesn't have to be expensive. Use items around the house to make a "home gym." Cans of soup and water bottles can serve as weights. If you're concerned that you may be growing roots in your couch, get up and do push-ups, squats, and jumping jacks during television commercials. Buy inexpensive activity items such as a ball, Frisbee
® disc, or jump rope, and use them with your children and your "big kid" friends. Also, go on walks and take hikes with your workout partners and family members. There are also the classic recommendations that are as pertinent today as ever, such as park farther away and walk to your destination, and use the stairs instead of the elevator. On the subject of stairs, if you find yourself in a high-rise hotel in bad weather, get up early and run/walk up and down the hotel stairwell. Or if the weather is nice, go out for a walk or a run and explore the city. Remember, the goal is to get moving!
Forgo the eating fads — stick to the basics
Miracle diets and weight-loss "breakthroughs" seem to come and go at a dizzying pace, but the basics of what you need to be eating don't have to be complicated. A healthy diet* is one that includes:
- Fresh fruits and vegetables every day
- Lean meat and poultry (visible fat removed), beans, fish, eggs, and nuts
- At least half of grains eaten should be whole grains
- Nonfat and low-fat dairy products
- Limited intake of saturated fats, trans fats, and added sugars
* For more information, go to: MyPyramid.gov and DietaryGuidelines.gov.
Know how to hydrate and fuel
Exercise is easier, and safer, when you're hydrated. So drink plenty of water throughout the day, including before and after exercise, especially when it is hot or humid. During exercise, drink fluids — either water or a sports drink — every 10–15 minutes or so, rather than waiting until the end to rehydrate. As your workouts gradually get longer, you'll want to make sure that your fluid intake keeps pace with your sweat rate. To learn more about meeting your hydration needs and to calculate your sweat rate, use the
Sweat Rate Calculator at PowerBar.com.
Carbs before exercise can help keep your energy level up. The goal is to eat those carbs in a way that leaves you feeling comfortable during exercise. Meals before a workout should be mostly carbohydrate foods and some lean protein. High-fat foods and lots of fiber before exercise can make you uncomfortable. As a general rule, meals are usually best taken 2–4 hours before exercise, whereas a high-carb snack is the better option 30–60 minutes prior to exercise.
Don't forget about recovery
Keep drinking fluids after exercise in order to fully replace the fluids you've lost. Also, take in some carbohydrates and protein as soon as possible after exercise. This will help refuel, repair, and build muscle tissue. If you take the time to provide your body with what it needs to recover, you'll help ensure that you'll be ready for tomorrow's workout.
Topics:
General, Pre-Workout, Hydration, Recovery, Energy, Protein
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