Phase 1 - Fitness pg4

Fitness page-4

11. Where to start out:
What type of exercise and the amount will depend on your own personal physical ability. Push yourself to tiredness and reasonable fatigue, but don’t overdo it to the point you injure yourself. Increase as you feel you body get stronger.

Severely out of shape	Swimming laps Walking Exercise bike Elliptical machine on a light load Light weight training - lower weight & higher reps
Moderately out of shape	Light jogging Interval training (with treadmill, bike, elliptical) Moderate weight training Elliptical
Reasonably in shape	Running High intensity interval training Moderate to intense weight training - using heavier weights & less reps

A few recommendations:

*Swimming:
Swimming is one of the very best exercises for any person with physical limitations since it takes most all of the stress off the body's joints and the cooling effect of the water will allow you to work out longer - especially if you dislike sweating.

*Elliptical:
Use an elliptical instead of a treadmill to lower the stress on your knees. An elliptical can also be turned up in resistance to allow you to exercise your arms along with your legs for a faster calorie burn. The only notable downside to an elliptical is if you have ankle problems.

* Fitness clubs:
To be frank, working out at a fitness club with other people will help motivate you more than working out at home. Also, having a workout partner to help motivate and encourage you can be a great help. For fitness clubs:

-Some medical insurance companies will pay for all or part of a gym membership if you use it frequently enough.

-Look for clubs that offer a lower monthly fee for a higher initiation fee. Long term you will save money.

- visit a few before you buy - look for amount and variety of equipment, clean and well maintained.

- consider clubs that offer free group classes. These can be a great way to add variety to your workouts, teach you new skills and help you meet other individuals interested in staying fit.

* Personal trainers:
A personal trainer who knows your weight loss goals can be a great help at getting you off in the right direction and keeping you on track for making fitness goals. One hallmark in a good trainer will be someone who will continually challenge you to new levels of fitness and will teach you how to properly perform each exercise.

Quote:
Maybe you can't do much
but do whatever you can!