How and when to exercise after weight-loss surgery.
Day in and day out you’re committed to exercise. You pry yourself out of bed, head to the gym, and climb on an empty treadmill, stationery bicycle, or elliptical. There you move at a steady pace for a good 30 to 45 minutes, sometimes even longer, all the while keeping an eye on the clock as you watch TV, read a book, or listen to music to help the time pass faster. You’re a creature of habit and this routine is comfortable for you. After your workout, you pat yourself on the back and check exercise off your to-do list.
Every week you step on the scale to see if your hard work is paying off. The results aren’t what you expect and you feel like calling it quits on your boring routine. What’s the point anyway?
If this scenario sounds familiar, you’re not alone. A workout that’s dedicated largely to tedious cardio is doomed to fail. Here’s why.
Problem: It’s Boring
To put it bluntly, doing this every day is boring. Who wants to wake up early, rearrange their schedule, and spend hours on end doing something that provides little excitement, fun, or results? It just gets old, you lose interest, and you quickly feel like giving up. This is the story of countless exercisers. They truly had good intentions and worked hard, but the monotony of the treadmill just wasn’t doing it for them.
Out with the old and in with the new! Exercise doesn’t have to be boring. Challenge your brain and your body with a strength-training routine, interval training, a change of scenery, or a new cardio workout that’s fun and interesting. For you this might be a dance, Zumba, or spin class; hiking in the woods; or meeting a friend to play racquetball. Find an exercise you enjoy and you’ll be much more likely to stick with it.
Problem: Lack of Results
When your body does the same movements over and over again, it adapts as it becomes better at the exercise. This means you burn fewer calories while you do the same exercise. Your weight loss reaches a plateau and you stop seeing the results you wanted.
Change things up every few weeks. Try another type of cardio such as swimming or tennis. Add strength training to your routine several days a week to challenge your muscles and build new muscle. Set new goals to go faster, longer, to add hills, or do intervals. The more variety you add to your workouts, the better results you’ll see.
Problem: Only Part of the Puzzle
Yes, you still need cardio, so don’t give up on it altogether. Good for your heart and lungs, effective at weight loss (when done the right way), and a great way to reduce stress, cardio has its place in the fitness world. But boring cardio isn’t the best way to build muscle, and more muscle could be your key to weight loss.
A balanced exercise routine will include both cardio (the non-boring kind) as well as strength training. Strength training uses resistance in the form of free weights, your own body weight, stretch bands, or weight machines to build lean muscle mass. More muscle means increased metabolism and more calories burned during exercise and at rest. This equals more weight lost in a smaller amount of time.
Alternate the days you do effective cardio with the days you spend doing strength training and you’ll begin to see the weight loss results you desire.
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If you live in the Gilbert area, treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.