Fitness Overview Fitness Plan Fitness Column Fitness Overview Get Your Heart Moving Cardiovascular fitness is vital to your healthy lifestyle, because it gets you moving, burns calories, increases your metabolism, and spurs your heart rate. At minimum, you'll want to get in 30 to 60 minutes of cardio exercise three times per week. T ry walking, cycling, jogging, or swimming. So that you don't burn out, alternate between a variety of exercises that you enjoy. For moderate cardiovascular exercise, your target heart rate should be— 220 – (your age) x .65 For advanced cardiovascular exercise, your target heart rate should be— 220 – (your age) x .75 Build Muscle In addition to adding strength, increasing bone density, and helping you look more tone, building muscle mass also boosts your metabolism. You burn more calories for every pound of muscle that you add. Try weight training, yoga, and Pilates at least twice a week. For weight training, you can try stretch bands for easy, at-home exercise, or you can invest in a home gym or a gym membership. Stretch Not only should you stretch before and after any type of exercise, it's a good idea to stretch on those days when you don't exercise. You may not realize or feel it, but throughout the day, tension and long periods of inactivity can cause your muscles to contract and tighten. Practicing yoga is a great way to stretch your muscles and maintain your flexibility. Among its many benefits, stretching reduces muscle tension, improves circulation, increases flexibility, reduces anxiety, stress and fatigue, and improves mental alertness. Two Ways to Get Beyond a Fitness Plateau If you've ever tried to manage your weight, you know that sometimes you plateau. You just reach a certain point where your results seem to stall. Don’t panic. In the ebb and flow of fitness, this is perfectly natural. So, you're closer than ever to your goals. Now, you just need to find a way to get beyond the plateau. Here are two suggestions that may help. 1. More Intensity. Insert bursts of higher-intensity exercise into your tried-and-true routine. If you jog, sprint for 30 seconds, resume normal pace for a few minutes, then sprint again. 2. More Variety. If you’ve been walking seven days a week, it's time for something different. Try alternating exercises: hit the stair master, hop on your bike, or swim a few laps. Walk the Walk If you think you need utlra-intense workouts to enjoy a healthier lifestyle, think again! You can enjoy numerous benefits simply by lacing on a pair of comfortable shoes and going for a daily walk. In fact, many fitness experts cite walking as one of the best exercises for you. It's low impact, inexpensive, and convenient. Walking (and other cardiovascular exercise)— supports weight loss efforts enhances your mood supports stamina supports cardiovascular function supports healthy blood sugar levels supports the health of cartilage and bones supports mobility Try one of our fitness plans to help you get started! Fitness Plan A for Weight Management: You have big plans to change your image. Click here. Fitness Plan B for Weight Maintenance and Toning: You like how you look and want to stay healthy and tone. Click here.