The Glycemic Index Diet for Dummies (120 page)
Walking
Leg lifts
Push-ups
Sit-ups
Jumping rope
Lunges
Stair stepping
My minimum required exercise is walking. If I can't take a walk because of weather or the time, then I do a series of leg lifts in the evening before I go to bed.
Remember:
The trick is to think of activities you enjoy for other reasons. For me, walking is a calming form of stress relief.
Including cardio and strength training
Even though all exercise is good for your health, when it comes to weight loss, you want to make sure you're getting the right combination of ex
ercise. For years, people primarily focused on cardiovascular exercise to burn calories. This is still an important focus, but incorporating some strength training is also important because it helps build muscle mass (which in return improves your metabolism, as explained in Chapter 8).
Engaging in both cardiovascular exercise and strength training is a winning combination for weight loss because you burn more calories and increase your metabolic rate at the same time.
Cardiovascular exercise involves activities that get your heart rate up, such as fast-paced walking, jogging, swimming, or using a StairMaster or elliptical machine. Strength training includes activities such as lifting weights or using resistance bands to build muscle.
Can't think of an exercise routine?
If you're having trouble coming up with an exercise routine, why not try the 10,000 steps program? It's easy to do and works great for weight loss if you currently live a fairly sedentary lifestyle. The goal is to work up to walking 10,000 steps each day, or roughly 5 miles. Here's how to get started:
1. Buy a step pedometer.You can find a basic step pedometer for about $20 at your local sporting goods store or drug store. To use it, just clip it securely to your waistband or belt, set it to zero, and then forget about it for the rest of the day.2. Find your baseline.Your
baseline
is the average number of steps you're likely to walk each day. At the end of your first day wearing the pedometer, simply read your results and write them down in a log. On average, most Americans take about 900 to 3,000 steps per day.3.
Increase your steps by 500 steps per day for a week.If your baseline is 900 steps, increase to 1,400 steps for a week. Then increase to 1,900 steps the following week.4. Continue this process until you reach your goal of 10,000 steps.Note:
You don't have to get in all of your steps in one fell swoop. The goal is to get you walking more during the entire day.Tip:
If you don't see results, make your steps a little more challenging by increasing the rate of your walk or hitting some hills.
Health professionals recommend some form of cardiovascular exercise every day. Strength training is recommended at least every other day (to allow the muscles to rebuild). However, some people opt to do a form of strength training every day; they just choose different muscle groups to focus on (lower body one day, upper body the next, and so on). Form and careful movement are essential if you want to maximize the exercise and protect yourself from injury. A visit with a personal trainer can provide you with specifics on how to begin a combined cardio/strength training routine effectively and safely. You can also check out
Fitness For Dummies,
3rd Edition, by Suzanne Schlosberg and Liz Neporent (Wiley) for supplementary info.