» » Best Weight Loss Diet Plans to Lose Weight Fast ~Exercise Module 6

Best Weight Loss Diet Plans to Lose Weight Fast ~Exercise Module 6

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Rainy Day Exercise

             Dr. Kevin Huffman

     American Bariatric Centers™


Learning Objectives

  • Don’t let the weather control your exercise
  • Exercises in the home
  • Go to a local fitness club
  • Exercise Activity

 

Don’t let the weather control your exercise

  • Don’t let the rain melt away your plans for exercise! If it’s not raining too heavily, an umbrella and proper clothing can keep your outdoor plans alive. But, if it’s “raining buckets”, consider walking in the mall. In the morning hours, many malls open their doors before the stores do. You can walk in the main corridors, its like an inside track.
  • There are many other exercise options available too. In fact, using a variety of different activities can keep your exercise sessions enjoyable and exciting. Using a variety of exercises in a fitness program is called ‘cross training’. Here are some cross training ideas for both home and the health club.

 

Exercises in the home

  • A variety of exercise CDs are available which can be used at home to exercise. Some provide stretching routines, while others include, aerobic programs, others may have strengthening routines.
  • Check with your physician before starting a new and/or intense exercise program.
  • Bench aerobic programs consist of stepping on and off a specially made bench. A variety of names are used to describe these programs including ‘bench stepping’, ‘step training’, or ‘benching’. Local libraries and, video stores often have supplies of these types of videos and CDs which can be borrowed or rented. Also, home exercise programs are offered on several television stations (consult your local listings).
  • Simple equipment and household items can also be used for exercise purposes. Heavy elastic bands can be used for strength training routines as can food containers and cans.
  • Therapy bands are a great travel exercise device and are easy to use just about anywhere.
  • Equipment- (e.g. treadmill, stationary bikes, skiing machines) are also rainy day alternatives that can introduce variety into your exercise program.

 

Go to a local fitness club

  • Some health clubs have indoor tracks that can be used for walking or running. They also offer a variety of equipment for use during a rainy day. Examples of exercise machines found in health clubs include stationary bikes, treadmills, skiing, rowing and weight machines. Stair climbing machines and elliptical machines are easy on the knees.
  • Some health clubs have indoor pools. Swimming is an excellent aerobic activity that is a great alternative for walking.
  • Health clubs with pools often offer swimming lessons as well as water aerobics programs which are fun ways to introduce variety into your exercise program and are very easy on the joints.
  • Health clubs, also, often offer other types of exercise programs, like Jazzercise, spinning, dance, other group classes and many offer classes in learning to use weights. Investigate the exercise facilities close to you, see what they offer, learn more about their staff and get references from your family and friends.

 

 Exercise Activity

  • Increase your walking program to a 25 minute walk, 4 times per week. lf you are already at this level, try a 30 minute walk, 4 times per week. Remember to warm up and cool down.
  • On the days you don’t plan to walk, do two new stretching exercises and add one new way to increase your daily activity.
  • Be sure to take your heart rate before, during and after your walking routine. Try to achieve a heart rate between the two numbers you calculated in the previous lesson as you lower and upper aerobic limits.
  • Remember, if your heart rate is below the lowest number; try walking a bit faster to increase the intensity of your walk (and your heart rate). If your heart rate is above the highest number, decrease the intensity of your walk to lower your heart rate.

 

Review Questions

  • Which of the following are rainy day home exercises?

–1.   Mall walking

–2. Swimming outdoors

–3. Dancing to a video

–4. Running a marathon

 

 

  • Which of the following are rainy day fitness club exercise.

–1. Indoor pool swimming

–2. Running on an indoor track

–3. Attending a spinning class

–4. Running a marathon

 

  • Swimming is a great alternative ________ exercise to walking.

–1. Anaerobic

–2. Aerobic

–3. non exercise

–4. morning

 

                       Thank you

           Dr. Kevin Huffman

           American Bariatric Centers™

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