10 Good Reasons to Exercise

Richard’s Workout

Ten Good Reasons To Exercise

1. Uses up extra energy stored in your fat cells.
2. Decreases stress.
3. Relieves tension.
4. Decreases depression.
5. Increases self-esteem.
6. Increases Creativity.
7. Increases caring for self.
8. Increases total body flexibility.
9. Increases digestion and relieves constipation.
10. Increases joint motion.

Walking is a great way to keep your fitness level on a high. Try walking in your area to keep the weight off your midsection. Also, when walking listen to music or books on tape while you walk.

Walking Routine (3 to 4 Times a Week)

Weeks 1 - 2 Walk 2 miles at normal walking pace, 3 times a week, for 30 minutes.
Weeks 3 - 5 Walk 3 miles at (mile 1 at normal pace, miles 2 & 3 at brisk pace, 3 times per week, for 30 minutes.
Weeks 6 - 13 Walk 3 miles briskly 4 times a week for 30 minutes.

The rest of your life! for intermediate and advanced walkers. Walk at normal pace for 5 minutes, walk briskly for 3 minutes, walk normally for 3 minutes, Jog lightly for 2 minutes, Walk normally for 5 minute, Jog lightly for 2 minutes, walk briskly for 2 minutes, walk for 1 minute, walk briskly for 2 minutes, walk normally for 3 - 4 minutes.

Jumping Rope

Jumping rope is an advanced form of movement, so ease into it. For a good jump rope workout jump on a soft surface. (Grass) Remember speed is not the key here. Endurance is what you are working towards for better overall fitness. Start with 10 - 14 jumps, rest 15 seconds, and then try it again until you do 10 sets of 10 - 14 jumps or repetitions. As you become more confident, try jumping for 30 seconds, then rest. Repeat for 7 sets of 30 seconds. Once you mastered this jump for 3 - 17 minutes straight, 3 - 4 times per week.

Workout tips:

Eat fruits prior to working out for energy.

Drink water before and during your home workout.

Take your time and keep all movements slow & smooth. No jerky and fast movements.

Use your off days to study. Read materials on fitness.

Think and believe that you are successful in loosing fat loss.