How to keep fit

shape.
Feeling blah?
Music is a great
motivator — especially
a song or two

that really
push you into action.

The perfect pre-workout meal
should be consumed 30 to 60
minutes beforehand and consist
of complex carbohydrates such
as whole wheat pasta or a piece
of fruit.

heart
rate and respiration to
increase slowly.
Before you charge into your
workout full-speed

ahead,
warm up gradually for about
10 minutes with a slow walk
or light cardio for example

Cooling down after
a workout is just as
important as warming
up. To help your heart rate return to
its resting rate, give yourself at
least 5 minutes to move around
until you stop sweating and your
skin is cool to the touch.

Even if you don’t feel
thirsty, water is essential
for replenishing your
fluid levels. To stay hydrated, experts recommend
that you drink another 2 to
3 cups within 2 hours after you
have finished exercising.

meals, your body tries to conserve energy. Enjoy three meals

a
day plus healthy snacks. Breakfast is especially important, because
it signals your body that your nighttime fast of seven, eight or more
hours is over.

Eat well. Choose a balanced diet of protein, carbohydrates, fruits,
vegetables and unsaturated fat, and get plenty of fiber. Avoid overly
sweet and processed foods.

Do something. Anything! All movement causes your body to burn
more calories, so if you have a sedentary job or are inactive for long
periods of time, try stretching and walking, and gradually extend the
duration of activity.

of
your workouts to get more out of your workout: increase

the speed,
resistance and duration of your activity.

Pump iron. Strength training exercises build lean muscle mass
and lean muscle mass causes you to burn more calories even when
you’re at rest. To build muscle, you can do a variety of muscular
conditioning and strength training exercises using weights or your
own body weight. For the greatest results, focus on the largest
muscle groups, which are found in your back, upper legs, buttocks
and stomach. If you’re new to weight training, consult an expert first
to ensure you’re using proper technique.

to improve your overall fitness, health
and wellness — and people

at all fitness levels can do it. If you love to
walk, you can turn a leisurely outdoor stroll into as much of a workout
as you’d like.

longer

• Improve your mood

• Keep your bones and muscles strong

•

Decrease your risk of heart attack and stroke

• Keep your blood pressure in check

proper form ensures maximum benefit
and reduces your chance of exercise-related

injuries.
Fitness walking is based on race walking and can be done outdoors or
on a treadmill at the gym or in your own home. Before you start, get
fitted with the proper shoes. The right shoe, with the right fit, will make
the most of your walking workout and limit aches and pains.

to be healthy and fit.