Fall is Almost Here: the key to getting back on track

Well it has been a crazy summer and I don’t know about you but I am left feeling like “where did it go?” Fall may be right around the corner and it is the perfect time to get back on track and fall back into fitness! I know that with activities such as summer camp and vacations it was a little challenging getting to the gym but now with the kids back in school you can finally start that class or workout plan. With the studio remodeled-come in and see it new bamboo floors and a whole new look- I am able to focus on spending my time on my fitness routine as well. I thought it may be helpful this week to give you some tips on how to gently re-enter a routine and get back on track. This week I will be giving away a few helpful tips on making that next trip to the gym an easy transition. Here is the first tip: Remember our cardio respiratory systems atrophy much quicker than our lean body mass, however this is also a reason why we are able to build our endurance back so quickly as opposed to LBM.

1. DEVELOP A CARDIOVASCULAR BASE
If you are just beginning an exercise program, it is important to start with a lower-intensity program for the first two months. The focus should be on building endurance and gradually increasing the length of the workouts each week while keeping intensity the same.
This approach helps minimize risk of injury, better prepares the body for the demands of exercise and increases your body's production of fat-burning enzymes and mitochondria, which aid in improving cardiovascular fitness and weight loss.

The American College of Sports Medicine (ACSM) recommends the following:
Do moderately intense cardio 30 minutes a day, five days a week, OR
Do vigorously intense cardio 20 minutes a day, three days a week.

It should be noted that the ACSM states to effectively lose weight, 60 to 90 minutes of cardio might be necessary, and the 30-minute recommendation is for the average healthy adult looking to maintain health and reduce risk of chronic illness.
With this in mind, shoot for 30 to 60 minutes a day, three days a week at a moderate intensity when starting out and add three to five minutes each week to your workouts. Also, workouts can be done intermittently throughout the day. Research has shown that doing 10-minute bouts of activity throughout the day is just as effective as exercising in a single session - a great option to consider if your work schedule is too busy for longer workouts.
And if you can't start there, simply begin with 10-minute walks or other fitness activity and build up to longer workouts. (If this is the case, you may need to stick with a lower-intensity program for a longer period of time.)
For more information and tips, refer to the ACSM's Web site.

Yours in Health and Fitness
Tammie