A few quick tips from our friends at lifetips.comExercise Frequency
Government guidelines recommend getting at least 30 minutes of moderate exercise most days of the week. This is generally aerobic exercise, though vigorous gardening or housework can also qualify. Some weight training is also recommended for your overall exercise plan. Try to do some exercise every day. If you want to use aerobic exercise to control blood pressure or insulin resistance, you should do some at least every other day. If you want to lose weight, 60 minutes a day is recommended. That 30 minutes is a minimum.
12-minute Fitness Test
To get a good idea of your fitness level before starting an exercise program, try running or walking for 12 minutes and see what kind of distance you can cover. If you cover a mile or more you´re in decent shape. You should feel good about where you are. Start your exercise program at a more vigorous level if you do well. Don't feel bad if you don't get close to a mile. Most beginners can't. You just have to start out at a pace that is comfortable for you and increase it as your fitness improves.
Maintaining Leg Muscle
For healthy aging and exercise effectiveness, remember that muscle tissue atrophies with age even if you exercise, although it atrophies more if you don't exercise. Walking doesn't stimulate the whole muscle, so you should do weight training for your legs even if you walk for exercise.
When to Work Your Abs
Lots of people work their abs every day, but that is not usually the best way to do it. Treat your abs like other skeletal muscles and work them every other day for best results. Do two or three different exercises, with two or three sets of each. Do your ab exercises slowly and to the point of fatigue.
Core Exercises
Core exercises refer to exercises that target the abdominal and low back areas. You will find some exercise for the glutes will help, too, as these areas function together. Pilates exercise specializes in the core, but some traditional strength exercises like crunches and back extensions also are effective. You can work these areas every other day. Start with one set of crunches, an exercise for the oblique abs, and an easy back extension, if you are out of shape or recovering from surgery. Increase difficulty slowly. If you're in good shape, start at an appropriate level. Remember, you will not see abdominal definition unless you have a low percentage of body fat, but it's important to have strong abs anyway.
Sodium for Muscle Cramps
Get salty! If you´re doing heavy exercise in hot weather, you may find muscle cramps become a problem. Often, this can be solved by adding a little salt to your sports nutrition diet, especially if you ordinarily avoid salt. Your body can lose up to 2,000mg of sodium in hot and severe conditions! Sports nutrition drinks and a sports nutrition supplement with sodium work too. If the cramps persist, check with a doctor to rule out serious conditions.
