physical fitnes | Nedufitness

I want to start working out after being inactive for a while so what do I do?

This is a question I tend to get more often than not, when it comes to working out. In fact, it is probably the number one question I get to start a new year’s resolution to lose weight. Well, the point that it is even a new year’s resolution is a problem. This suggest that I set a start time and a goal to lose a certain amount of weight. So then the BIG question is……..”What do you do when you lose the weight fast…what then?” More importantly, we should focus on creating a lifestyle resolution……

Sorry for the rant…NOW BACK TO THE QUESTION, “What is the best route to take when getting back to working out, after not being active for a while?”

Let’s begin by seeing what happens in your body after your extended vacation from exercise:

The lunges lose elasticity, which in effect make it harder to breathe and may result in side aches.
Blood vessels become smaller and less efficient at pulling oxygen from the blood. This will cause your heart to work harder to provide your muscles with oxygen, which creates a rapid heartbeat.
Muscles experience safe growth when you gradually overload. Key word “gradual”. I know you are eager to bench 315 on the bench, but hold on superman. That’s how you hurt yourself. Muscle.

Here are my three keys to success when getting back into the workout grind:

Talk To Doc

The American College of Sports Medicine recommends that an individual consult their physician before returning back to exercise after 3 or more months of being off. This is very important because returning back to fitness will require you to pay attention to your overall health. This is especially important if you have a history of suffering from any chronic conditions, such as heart disease, diabetes or arthritis.

Be one with your inner tortoise “Danielson” (this word is referenced from the popular 1984 martial arts movie The Karate Kid)

In other words, slow it down. Start slow with everything that you do so that you do not hurt yourself. Whatever you did right before you stopped working out, then return to it. If you were a cyclist, then return to cycling but at a lower intensity. Take longer to warm-up, cool down and stretch. If you were more of a weight lifter, than lift around 50% of what you would normally lift. Aim to workout 2-3 times per week with sessions lasting no longer than 45-minutes. As your body gets back in shape at around 5-6 weeks, you can add more workout sessions and even work on intensifying the workouts. Remember that your body is an adapting machine, so try to change it up every 6-weeks. You will know it is time to progress when the workouts are no longer challenging.

ACSM (American College of Sports Medicine) Guidelines to:

Cardiovascular Exercise:

Adults should get at least 150 minutes of moderate-intensity exercise per week
How: 30-60 minutes of moderate-intensity exercise(5 days per week) or 20-60 minutes of vigorous-intensity exercise ( 3 days per week)

Resistance Exercise:

Adults should train each major group two or three days each week using a variety of exercises and equipment.
Very light or light intensity is best for older persons or previously sedentary adults starting exercise
Two to four sets of each exercise will help adults improve strength and power
8-13 reps for each exercise to improve strength and power, 10-15 reps improve strength in middle age and older persons starting exercise, and 15-20 reps improve muscular endurance
Wait at least 48 hours between resistance training sessions.

Flexibility Exercise

Adults should do flexibility exercises at least two or three days each week to improve range of motion.
Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
Repeat each stretch two to four times, accumulating 60 seconds per stretch.

Neuromotor Exercise

Definition of Neuromotor: “Of or pertaining to the effects of nerve impulses on muscles.” (Dictionary.com)
Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (Pilates) to improve physical function and prevent falls in older adults.
20-30 minutes per day is appropriate for neuromotor exercise.

Have Fun and Plan

Whatever you decide to do, just have fun doing it. Remember that the world is filled with fitness opportunities. You can start your fitness journey by going for a hike, swimming, walking, or riding a bike.
Include others in your goal setting for fitness
Most importantly, you gotta have a plan when you workout. Write your plan down.
Give yourself grace to fail, but remember a lifestyle has ups and down. Try and keep those in the middle road

What about FOOD?????????

Confused about food, like Kenan Thompson was from Saturday Night Live..

Nedu’s Quick Tips

1. Cook your meals

It is interesting that you will actually know whats in your food when you start cooking it yourself. Stay away from refined foods and fast foods. Most packaged foods are loaded with sodium or sugar. You will notice an immediate drop in poundage with this step.

2. Drink plenty of water

3. Eat multiple, small, preplanned meals

For more information on nutrition, be sure to check out “The 4-Week Gut Buster Detox Plan“!!!