GET FIT: Tips to get you on track to a healthier life
Each week, Nikki Warren, owner of Kaia FIT and Tumbleweeds Gymnastics, will share a Fit Tip to focus on for that week, along with a healthy recipe.
Beginning Friday, Colleen Bannister, owner 6 Week Workout, will write regular columns to help you get the most out of your exercise routine, and figure out why past regimens didn’t work.
Here are Warren’s first tips:
Tip 1: Where are you?
You need to know where you are to know where you are going. I suggest keeping statistics in a binder, so for years to come we can look back and know how far we have come.
• Your pulse rate before and after a one-mile walk or run
• How long it takes to walk or run one mile
• How many push-ups you can do for one minute or until break in form
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference at the level of your navel
• Your body fat percentage
Tip 2: Let’s make a plan.
The most important is finding something that is fun … hard, but fun! The No. 1 reason kids and adults quit sports or fitness activities are simply because they are not having fun.
What are your fitness goals? Do you want to lose weight? Do you have another motivation, such as preparing for a 5K race? Make sure you write down your goals and post them where you can see them.
Most adults should aim for at least four to five days of physical activity. If you are in a program where your activity is vigorous you can get away with three to four days. Adults need two or more days of strength training a week.
Plan your progression to becoming an athlete slowly. If you are new to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
Have your plan include all different types of exercise. Different activities (cross-training) can keep exercise fun. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint.
Join a program or commit to a friend to accomplish your goals together. It is proven that you have a much higher rate of success if you exercise with friends and or are held accountable for your results.
Tip 3: Choose your program, commit to six weeks of training and healthy eating, get good running or athletic shoes and start now.
Know your limit and respect it. Give yourself plenty of time to adjust to the new workout regimen. Intensity is the key, you can actually work out less if you work with more intensity.
Make fitness contagious! After dinner take your kids, dog, husband or friend for a walk/hike. Go to the park and play. Do cartwheels in the grass and play tag. Don’t forget we are all still kids at heart.
If you feel pain, shortness of breath or nausea, take a break. You have found your limit, back off a little.
If you have a setback, just be determined to get right back on the horse.
Tip 4: Reassess your goals and progress.
Three weeks into your program, test your level once again. Be accountable, show your results to your friends, family or coach.
Make sure you are on track with your initial goals. If not reassess your goals and get back on track.
Making health and fitness a part of your life is one of the best things you will ever do. Find something you love, start slow, stay committed and you will be the one who reaps the benefits.
Secret Witness turns 40 this year – and it’s helped solve many of Northern Nevada’s most violent crimes
Secret Witness tips have played a pivotal role in solving some of the most violent crimes the greater Northern Nevada region has seen. To date, Secret Witness has paid out more than $300,000 in rewards to anonymous tipsters. Rewards range from $50 (graffiti/tagging) to $1,500 (armed robbery) to $2,500 (murder).