Exercise of the Month
Courtesy of www.nbc.com/the-biggest-loser/exclusives/fitness
NBC’s hit show, “The Biggest Loser” shows us that everyone, no matter where they begin, can make strides to lead a healthier life. The trainers on this show are there to help push contestants beyond their limits and help them realize they can do more than they ever thought they could. While we may not be contestants on the show, we can still get help from the trainers. The show’s website provides a lot of tips and plans for those at all levels. Below we’ve taken a look at ways to take those first steps and to get from sedentary to ready for a 5K.
Be sure to check with your physician before beginning any new exercise regimen to know if it is safe for you.
Taking those first steps toward activity can literally be like taking your first steps. It can be scary and you may feel unsteady, but follow these guidelines to ease into it:
- Just get moving. Even starting with 10 minutes at a time, 3 times per day is a step in the right direction.
- To avoid joint stress, try non- or low-weight bearing activities. Bicycling, water exercise, walking, weight training, and dancing can be good activities to keep joint stress down.
- Wear form fitting clothes (no matter your weight), especially on your legs. Tight synthetic clothing wicks away moisture and reduces chafing.
- Stretch! Before and after activity, be sure to stretch your muscle to help avoid injury.
- Get appropriate footwear. Make sure your shoes offer the best support. Broken down or old shoes can lead not only to foot pain but aches and pains throughout the body.
From Sedentary to 5K
Running is a great way to get active and lose weight. The benefits of running span from physical, like improved cardiovascular health, to mental, like stress relief. While it seems so easy, many people are intimidated by even the thought of running. This is why preparation and pacing are the keys to the success of going from the couch to running a 5K.
- Be sure to drink plenty of water before, during and after your workout. Also, be sure you are in proper attire for the environment in which you are running. Footwear is especially important, so be sure your sneakers are in good shape and provide adequate support.
- You’ll need to commit a minimum of three 20-40 minute sessions a week to be effective.
- You will do a brisk five minute walk at the beginning of each workout as a warm up. This does not count as part of the workout.
- Try your best to do your workouts in similar settings as your 5K race. You will find running on trails or tracks is very different from running on a treadmill.
- Look over the prepared schedule for details on what you should do each day until race day. This plan takes 8 weeks to fully follow.
- Schedule can be found on the Wellness Counts page of the Intranet.