By KC Craichy
Founder & CEO of Living Fuel, Inc.
Before getting started with a new exercise program, I want to reiterate three critically important points.
· First, make sure you are adequately hydrated by drinking eight to 12 glasses of water each day for several days before beginning
· Second, before starting any exercise program, I strongly recommend that your daily regimen of foods include fish oil, garlic, onion, hot peppers, vitamins A, D, and E, and other nutrients that help prevent unwanted spontaneous blood clots. These are the nutrients the doctors tell surgery patients not to take within a few days before surgery. In everyday health and exercise, you want free flowing blood to minimize the risk of a clot-induced heart attack or stroke.
· Third, get an accountability partner who will exercise with you or simply help you to keep your exercise commitments; sometimes it is as easy as hiring a personal trainer. I firmly believe the last place people need to go to get back in shape is the first place people tend to go—the gym. Dragging your tired metabolism to the gym based on emotion is generally short lived. It is far better to first correct your metabolism through superfood nutrition and the keys presented in this book, and you will have so much energy you will actually want to go to the gym.
People who are committed to losing body fat are willing to engage in the effort required to take it off, and few weight loss efforts will work over the long term without the physical body movement component. The dilemma for many people is to find an exercise strategy that really works for them.
For as long as I can remember, I have heard most medical doctors and those involved in the fitness industry say that to lose weight and to have a healthy heart, we must engage in cardiovascular exercise for 30 to 60 minutes per day at a moderate intensity, preferably on most days of the week. Cardio exercise is any activity that uses large muscle groups, is rhythmic in nature, and can be maintained for a period of time—walking, running, biking, swimming, elliptical training, and rowing. This recommendation was based on the vast majority of the early exercise science research and seems to be a permanent fixture in the media and health and fitness industry today.
My first priority is to get you started at whatever level of exercise you can perform. If you can’t walk, even just lifting your arms for 10 minutes a day or lifting a one-pound dumbbell over your head 50 times will benefit you. If your health does not allow for a brisk walk outdoors, start with walking in place for five to 10 minutes and increase as you can. You must exercise. Start somewhere. If you can move something, do it!
By way of comparison, a healthy woman of 140 pounds burns about 80 calories per hour while sitting. She’ll burn 240 calories an hour if she’s doing a light activity, such as cleaning the house. If she is on a brisk walk or vigorously gardening, she’ll burn 370 calories per hour. And if she’s advanced to jogging (a nine-minute mile), she’ll burn 580 calories per hour. A healthy man of 175 pounds will burn slightly more calories than a woman while doing the same activity.
· Check with your doctor before starting a new exercise program, especially if you are really out of shape. If you are older than 40 and in poor health, a treadmill test is highly recommended. A physician or exercise specialist can provide this test that checks blood pressure and uses an electrocardiogram to monitor heart performance. These tests should be repeated every three years or as often as your doctor recommends. If you ever have symptoms such as chest pain or pressure, heart irregularity, or unusual shortness of breath, call your doctor immediately.
· Depending on your health, I recommend that you consider walking along with learning the Super Health 7 Tiger Moves using low tension as a great starting point for exercise. It is a very doable exercise that costs almost nothing and is very simple to accomplish. Get the right equipment to help you facilitate any exercise. For instance, if you are going to walk or run, go to a shoe store that specializes in running and talk with trained personnel who can help you get what you need.
· Start out slowly. If you are really out of shape, it will take time to restore your fitness. The Surgeon General advises overweight individuals to lose weight by walking for 10 minutes three times a week, gradually increasing the amount to 150 minutes a week, which means you’ll burn about 525 calories. Pushing too hard can lead to damage. You just need to be consistent.
The point is to get up and get your metabolism going. Take your spouse’s hand and head out the door for a comfortable walk, burn some calories, and perhaps put a little spark of romance in your day. Depending on the distance to your job, consider walking. Park your car at the farthest end from the store entrance and take a little stroll before going inside. Something as simple as climbing five flights of stairs every day significantly lowers your risk of heart disease.