Preparing for a workout that works

The 4 Pillars of Health

Pillar 3: More on Exercise

Exercise is only a pain when you don’t know what you’re toiling for. And much like a secret military project, learning to Decide, Strategize and Execute will put you on your way to achieving a  leaner, firmer body in no time. Here’s how you can start:

Set your goals
Decided specifically what you want to achieve. How much do you want to lose? Keep it real.

Be hungry to achieve your goals
Your desire or motivation to achieve your goals must be big enough.

Plan out your gym schedule in writing
Decide which days you will exercise and which days you are off.

Get a buddy
An exercise buddy can keep you motivated when you get lazy. Better yet, get a personal trainer.

Make it fun
Make exercising something to look forward to by doing the activities you enjoy most first. If you like swimming, do that first. It helps keep you motivated.

Steps to a successful workout

  1. Set your goals.
  2. Wear loose clothing that can absorb your sweat and allow your body to breathe.
  3. Calculate your targeted heart rate.
  4. Here’s how:

    • Subtract your age from 220 to get your maximum heart rate.
      E.g.: 220 – 30yrs = 190 (maximum heart rate)
    • Your targeted heart rate is 60% to 75% of your maximum heart rate. Multiply your maximum heart rate by 0.6 to find out what the lower limit of your heart rate should be while exercising.
      E.g.: 190 x 0.6 = 114 (lower heart rate limit)

    • Multiply your maximum heart rate by 0.75 to find the upper limit.
      E.g.: 190 x 0.75 = 142.5 (upper heart rate limit)


  5. Begin with 5 to 10 minutes of warm up exercises.
  6. The next 30 to 45 minutes should be dedicated to keeping your heart rate within the targeted range. If your heart rate increases too quickly, lower the intensity of your workout to bring your heart rate within the targeted range. If your heart rate is too slow, increase the intensity to get your heart rate up.
  7. Finish your workout with a 5- to 10-minute cool down session.

Why warming up is important

Like cranking up your car on a cold morning, a good warm up helps you get charged up for the actual workout. It can prevent injuries and increase performance as your ligaments become suppler, and blood is channeled more efficiently to your muscles. Your body is also stimulated to produce more calorie-busting hormones.

How do I warm up?

  1. Stretch your limbs gently.
  2. Do a slow run or jog.
  3. Begin exercising at a slow pace and then build up.

How do I cool down?

Cooling down simply aims to reduce your heart rate and breathing to a lower, more comfortable pace. You can:

  1. Stretch your arms and legs lightly. Your muscles should feel warm because of the improved blood flow to these areas.
  2. Do slow walking.
  3. Do light indoor cycling.
  4. Control your breathing. Inhale deeply through your nose, hold your breath for 5 to 10 seconds, and then exhale slowly.

In my next post, I’ll be discussing the final Pillar of Health, The  Mind-Body Health

For more information on wellness solutions, please contact +603 62030980

For Better Health,
Dr Nor

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