Woo hoo! It is Friday! And you know what that means, don’t you? We are back to finding our missing mojo…
Although I realize that “looking for your mojo” can be a complex thing and it probably means something different to everyone, I think there IS one thing that we can all agree we need some help on… FITNESS.
And that would be why I’m resurrecting FITNESS FRIDAYS again. This time I will have some professional help.
You didn’t think I would put myself in charge did you?
Oh no! I am bringing in my very own Evil Jillian. Except she is not evil. And, um, her name is Rachel. Well, sometimes she can be evil now that I am thinking about it. Especially when she is running up a three mile hill, wearing a headlamp, through a strange town in the middle of the night. But I digress….
I put the word out on Twitter the other day asking for fitness questions to kick this sucker off and I got some great feedback! My pal @ADLawrence had a terrific question that caught my eye immediately(because I can totally relate): “What is the best exercise to start with after a break from the gym?”
RACHEL SAYS: The best exercise to start with after a break from the gym is WALKING. Start with 20-30 minutes three days a week at an easy to moderate pace. Gradually increase your time each week by about five minutes. After a few weeks of consistent walking, add one or two more days a week. Once you feel comfortable walking, replace one or two days a week with a new form of cardiovascular exercise such as running, biking, swimming, jump rope, dancing, or the elliptical. Just be sure its an activity you enjoy, as youll be more likely to stick with it. Continually challenge yourself so as not to become bored or hit a plateau.
Eventually, youll also need to begin strength training. Performing 2-3 sets of 10-15 repetitions for each major muscle group is a good start. This should be done a MINIMUM of two days per week.
I also recommend visiting your physician prior to beginning any exercise program.
ABOUT RACHEL: Rachel Swartz-Hartje is an NASM certified personal trainer and is currently completing her degree in community health promotion. She enjoys running, bodybuilding and torturing her clients (and friends) into submission. She is definitely a bad-ass. Don’t let her nice profile picture fool you. Her mantra? “Discipline is the Bridge Between Goals and Accomplishments.” Oh yeah, she also used to be in the Navy. Don’t. Mess. With. Her.