Do you have a hard time doing nothing? Do you run from one task to another with little or no time for yourself?

Setting aside some free time to do nothing on a regular basis is very healthy for your mind, body, and emotional life, especially if you find that you are on the go from morning until night feverishly trying to get more done.

Often times, we are encouraged by our fast-paced; high-information society to believe that staying busy is a normal and natural state of existence. As a matter of fact, we often feel a sense of guilt if we aren’t “getting something done.”  

For years I fell into this trap. Whenever I had the opportunity for some downtime, I would deliberately find something to keep me busy. At times I still have difficulty “doing nothing” when I know I have things I need to do.

Action step for today …

Schedule blocks of times to do nothing. This method really helps me. Since I am goal oriented and “wired” to be a “planner”, it gives me a sense of accomplishment to actually schedule a block of time to do nothing. When I keep the appointment, I have met my goal. This may sound a little silly, but it works – at least for me.

Remember, doing nothing doesn’t mean you just sit in a chair and stare off into space, it simply means setting aside some time to do relaxing things you enjoy doing, because you want to do them and not because you feel like you have to do them. For example, during college football season I usually set aside each Saturday to do nothing except watch football with my family.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Do you take time for yourself?

Make sure that you have plenty of personal time so that you can regroup and find focus.  If you never take the time to stop and do something that you enjoy, you’re going to lose sight of the things that are important in both your personal and your professional life.  Make a list of the things that you enjoy doing and try to do at least one or two of them every week. 

Find activities that are going to help you relax and take time to breathe.  Unplugging doesn’t always have to take hours out of your day. Simply taking the time for a walk after lunch or stopping to play with your dog is a great way to unplug for a few minutes.  It will help you relax and will clear your mind for a short time so that you can think clearly. 

Another method of relaxation that you might want to consider is visualization.  Visualization is a great technique for relaxing while at the same time reaffirming your goals and dreams.

No matter what you decide to do in your personal time make sure that you understand the importance of making time to relax and enjoy the things that you like doing.

Action steps for today …

Jot down on your calendar a time slot each day for at least a 5 to 10 minute personal break away from your normal daily activities. Try to include a break every 2 hours. It will help clear your mind and you will ultimately be more production.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Perhaps you’re someone whose mind is always busy.  Do you think about the events of your day as you wind down for the evening?  Do you worry about your family, your job or business, your finances, and what tomorrow will bring? 

Sometimes it’s difficult to empty your mind of all these details long enough to get the mental rest that you need and deserve every day.  

There are several ways that you can reduce the worry about situations and events in your life.  The key is finding a process that works for you.  The goal is to clear your mind and consciously realize that tomorrow is the time to tackle problems and tonight is the time to rest and sleep.

Learning how to rest and relax even during busy stressful times in your life is a major key to a happier healthier life. Years ago I was the type of person that would think and mediate on the events of yesterday, especially the things that didn’t go right. This made my life very stressful. And what made my life even more stressful was the fact that I would also start thinking about what I needed to do tomorrow. This way of thinking made it very difficult to enjoy the moment.

I eventually learned to re-focus my thinking. I now learn from the past, I plan for the future, and live in the moment. This new way of thinking has had a positive impact on just about every aspect of my life.

If you have difficulty letting go of yesterday’s events, one technique you can try is to allow yourself a few minutes each day to think about what went right and what went wrong in your life yesterday and then learn from it and move on.

Another great technique for dealing with a stressful schedule is to write down the top 5 things you must get done tomorrow. The key is to get those top 5 things done before moving on to other tasks. We all have a tendency to procrastinate the things we don’t like doing, but by doing the most important things first, it greatly reduces our stress levels. Try it – it works!

Another important ingredient to the planning process is to put your list away until tomorrow. In other words, once you have your “to do” list set for tomorrow, put it away and don’t think about it until tomorrow comes. If, during the night, you find yourself thinking about any of the items on your list, firmly remind yourself that tomorrow has not yet come and you are not responsible for those tasks until tomorrow.

Action step for Today …

Grab a pen and paper and write down 5 things you must get done tomorrow. Then put the list aside and don’t think about it until tomorrow.

When tomorrow comes, grab your list and start to work. Avoid procrastination and work your way down the list until it’s completed. If for some reason, you are not able to finish your list, don’t worry, just put the unfinished tasks on your list for tomorrow and forget about them.  Also, do your best to avoid interruptions as they will cause delays in getting your list completed.

Remember … getting the important things done on time in your life will reduce your stress and will allow you to have a more restful evening.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Is it okay for a Christian to Meditate? Isn’t meditation some kind of “New Age” thing?

Nothing could be farther from the truth. First of all, God speaks of meditation throughout scripture. God actually instructed Joshua to meditate. See reference below:

“This book of the law shall not depart out of thy mouth, but thou shalt meditate thereon day and night, that thou mayest observe to do according to all that is written therein: for then thou shalt make thy way prosperous, and then thou shalt have good success” (Josh.1:8 – KJV).

Here are a few additional examples of references to meditation in scripture:

Ø May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD, my Rock and my Redeemer  (Psalms 19:14 – NIV)

Ø My mouth will speak wisdom, And the meditation of my heart will be understanding. (Psalms  49:3 – NASB)

Ø Let my meditation be pleasing to Him; As for me, I shall be glad in the LORD. (Psalms  104:34- NASB)

Ø O how I love Your law! It is my meditation all the day. (Psalms  119:97 – NASB)

Ø I have more insight than all my teachers, For Your testimonies are my meditation. (Psalms  119:99 – NASB)

Although there are many forms of mediation, the form of mediation that the Organic Brain and Body Fitness System teaches is simply a time to unplug, rest your mind, contemplate or reflect on something uplifting such as scripture, as Joshua was instructed to do.

Webster’s definition of meditation is “to engage in contemplation or reflection.”

What does Christian meditation involve?

Most forms of meditation focus only on becoming silent and open. However, the main focus of Christian meditation is on developing an intimate relationship with God.

Meditation can also be used to practice a new way of thinking…

If you want to change or improve an area in your life, you must practice or meditate on your new way of thinking. It will never become part of you until you practice it (meditate on it). For example, if you want to be more patient, you can develop patience by meditating on scriptures dealing with patience, and then when patience is required you will be prepared.

Action Step for Today …

Take some time everyday to meditate. Even if you just sit quietly in your favorite chair for five minutes and do nothing but relax and think about your favorite scripture. Try it – it will re-energize you.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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God designed us to sleep. We need it to recuperate and get ready for the next day.

Many of us experience the occasional night of not sleeping without any severe consequences.  It’s when the occasional night here and there becomes a pattern of several nights in a row that you know you have a sleeping problem.  Repeated loss of sleep affects all areas of your life: The physical, the mental, and the emotional. 

Sleep loss can affect your overall daily performance and can have a profound affect on your health.   It can even cause you to gain weight and age prematurely. If your sleeplessness continues for a long period of time it can cause problems to your health, your relationships, and your professional life.  It can become an endless cycle of worry and anxieties as you continue to lose sleep every night.

Insomnia and sleeplessness can be put into three main categories:

Ø “Initial” insomnia: where you have difficulty in falling asleep, generally taking 30 minutes or longer to fall into a sleep state.

Ø “Middle” insomnia: where after falling asleep you have problems maintaining a sleep state, often remaining awake until the early morning hours.

Ø “Late” or “Terminal” insomnia: where you awake early in the morning after less than 6 hours of sleep.

Recent studies show that approximately 25 million Americans suffer from chronic insomnia. Some reasons for insomnia include:

Ø Restless Leg Syndrome

Ø Circadian Rhythm Disorders

Ø Depression

Ø Alcohol and other drug abuse

Ø Life changes and/or accumulation of life stressors

Ø Anxiety

Ø Sleep Apnea

Although I have not conducted a formal study on sleep disorders, it’s my belief that many people suffer from sleep problems due to anxiety from information overload. We have so much information to process on a daily basis that it becomes difficult to calm our minds, so we can get to sleep.

The following are a few “Do’s and Don’ts” on how you can start improving your sleeping pattern:

Ø Trust God. Before you go to bed at night, give all your cares of the day to Him and trust him to take care of everything. I know this is not always an easy thing to do. I have been a Christian for most of my life and I still have difficulty with this at times. But when I do fully trust God with my problems, I sleep like a baby.

Ø When you go to bed, try to deepen and lengthen your breathing patterns.  Try to inhale for five seconds and then exhale for five seconds. You’ll be taking six breathes per minute. This takes some practice but can work quite well to help put you to sleep.

Ø Take a deep breath and hold it.  As you are holding your breath, tense up the muscles all over your entire body and hold both for 30 seconds.  Exhale your breath and then completely relax. Take several relaxed breathes and repeat three more times.

Ø Take a hot shower or bath before bed.

Ø Get out of bed if you have not fallen asleep within about 15 minutes.  Your brain is very easily programmed and can quickly associate your bed with “not sleeping”, a pattern that can be hard to break. 

Ø Once you’re out of bed, do not watch TV, get on the computer, listen to stimulating music, or turn on a lot of lights.  You don’t want to do anything that is going to stimulate your brain into thinking that it’s time to “get up.”

Ø If you get out of bed, make sure that you just sit quietly.  Meditate on clearing your mind.  This is a good opportunity to pray and meditate on how God has blessed you. Studies show that deep meditation can be as helpful to your mind and body as sleep.

Ø Make sure that you sleep in a dark bedroom!

Ø Exercise regularly.  Exercise can do a great job of regulating your sleep cycle. The only catch here is do not exercise within two hours of bedtime, since exercising right before you go to bed can activate your mind and body.

Ø Drink a cup of Chamomile tea an hour before bedtime and take Valerian root with it.

Ø Stay away from alcohol as a way to get to sleep.  You don’t want to fall into the habit of relying on a drink before bed to help you sleep.

Ø Maintain a positive attitude, belief, and behavior. Focus on the good things in your life.

Ø And my favorite is praying in bed. It builds my spirit and gives me a sense of well-being and peace and helps me to fall asleep.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Do you have chronic back pain?

Have you consulted with doctors and therapists, but nothing seems to help?

Try stretching. Many people have experienced relief from chronic back pain by re-balancing their body with a proper stretching program.

Basic stretches to improve your flexibility focus on your body’s major muscle groups: calves, thighs, hamstrings, hips, lower back, neck and shoulders. It’s also a good idea to stretch your feet and your hands to help alleviate pain.

Warm up first by walking while gently pumping your arms, or do your favorite exercise at low intensity for five minutes.

Instead of the traditional static stretching where you hold each stretch for 30 seconds, I prefer a method of stretching called Active Isolated Stretching (AIS).  AIS was developed by Aaron Mattes over 30 years ago and has been used successfully by people of all walks of life, from college and pro athletes to people in rehabilitation.  As a matter of fact, I recently met Aaron at a Big Ten University Track and Field event where my daughter was participating. He explained to me that his method of stretching improves many aspects of our health – from increased range of motion to better balance and power.

So here are some of the mechanics …

Ø Identify the muscle to be stretched

Ø Stretch muscle and hold the stretch for 1 to 2 seconds and then release

Ø Return to your starting position and then repeat

Ø Perform each stretch up to ten repetitions for each muscle

Ø For best results, increase your range of motion for each subsequent repetition

Other helpful tips …

Don’t bounce. Bouncing as you stretch can cause small tears (micro tears) in your muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.

Focus on a pain-free stretch. If you feel pain as you stretch, you’ve gone too far. Back off to the point where you feel tension, but not pain, then hold the stretch for 1 to 2 seconds.

Relax and breathe freely. Don’t hold your breath while you’re stretching. Relaxing is key to getting a good stretch.

Stretch both sides. Make sure your joint range of motion is as equal as possible on each side of your body.

Stretch before and after exercise. Light stretching after your warm-up followed by a more thorough stretching regimen after working out works well for me. Although the AIS method of stretching does not require you to warm up, I like to warm up before stretching because it loosens up my muscles and joints. However, I do not warm up when I stretch during my normal daily activities.

In addition to stretching major muscle groups, stretch muscles and joints that you routinely use at work or play. Sport-specific stretching prepares your muscles for a particular sport or activity. For example, if you frequently play tennis or golf, working in a few extra shoulder stretches loosens the muscles around your shoulder joint, making it feel less tight and more ready for action.

If You Are Injured …

Please note: If you have an injury or any type of recurring soreness, see a doctor or health care provider now. These stretches are not intended to cure serious problems. If you have the symptoms of a repetitive strain injury, some damage has already been done. If you do not take the right steps, damage could be permanent.

Action steps for today …

Start stretching today. If you haven’t stretched in a while, start slow. Even if you start with 5 minutes a day, it will have a profound effect on your overall health and well being.

Start with this simple stretch and do it daily. While sitting at your desk at work or while watching TV, just slowly turn your head and shoulders as far you can to look behind you. As you turn, keep your spine tall and straight. Hold for 1 to 2 seconds and then release. Return to your starting position and then repeat up to 10 times for each side. Remember to increase the range of motion for each repetition.

This stretch feels great and will also help release tension in your back, which can come from prolonged sitting.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Have you ever injured yourself during normal daily tasks, such as bending over to pick up a package or reaching for something on the top shelf? If so, you’re not alone.

Many injuries can be prevented simply by increasing your range of motion (flexibility). Think about it … If your muscles are tight and inflexible and then you need to stretch them beyond their normal stretching limit, you will be prone to injury.

Add regular stretching to your fitness routine to experience these benefits…

·          Increased flexibility and better range of motion of your joints. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending over to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.

·          Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you’ve had any muscle injuries.

·          Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.

·          Stress relief. Stretching relaxes tight, tense muscles that often accompany stress.

·          Enhanced coordination. Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

Stretch Daily …

Stretching should be performed daily. Stretching before the day begins, prior to walking, running or sporting activities decreases soreness and improves body performance.

As we age we begin to lose our flexibility, which decreases posture and agility. Soreness, pain, swelling relate to a loss of tissue movement. The muscles, fascia (connective tissues), and joints need to maintain maximum movement to help prevent postural changes, disease and injury.

The decrease in flexibility normally accompanying aging is caused by failure to maintain movement through complete range of motion.

As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. Tasks that used to be simple, such as zipping up a dress or reaching for a can off of the top shelf, now become extremely difficult. A regular stretching program can help lengthen your muscles and make daily living activities easier.Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout! 

Stretching is important for people of all ages! One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured.

Stretching comes naturally to all of us. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!

Focus on a pain-free stretch. Expect to feel tension while you’re stretching. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.

Relax and breathe freely. Don’t hold your breath while you’re stretching.

Know when to exercise caution.

You can stretch anytime, anywhere — in your home, at work or when you’re traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or a physical therapist the best way to stretch.

Action steps for today …

Spend time everyday stretching every body part. You will love it and it will make you less prone to injury.

I’ve got to run for now, but come back again and check out my next blog. I’ll be talking about the essentials of how to stretch.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s importance for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Are you searching for the perfect exercise program to fuel your weight loss?

Through the years I have tried just about every type of exercise and exercise equipment on the market and one thing I finally realized is that there is no particular exercise or piece of equipment that will magically make you fit. The real “key” to successfully getting fit and staying fit is to get your body moving. 

The bottom line is that it’s not about whether you do pushups, use dumbbells, or a special exercise machine, it’s all about moving your body.

So whatever your fitness level is today, start moving your body. Walk around the house if that’s all you can do, but start moving.

Here’s some simple things you can start doing today to jump start your exercise program.

• Take the stairs instead of the escalator
• Park farther away from the entrance when you go to work or the mall
• Take a walk at lunch
• Sit on an exercise ball when watching T.V. (this may sound strange, but it will burn calories and strengthen your core).

Although there are no magic exercise programs, I have discovered that creating new exercise habits are only formed through routines – creating new routines are best developed when following a specific step by step program that is pre-defined for you. For example, you can start by creating a new habit by simply walking everyday after lunch.

And as always, if you need help in developing an exercise program that is custom to your fitness level, feel free to contact me.

My Contact information for Assistance with Personal Training

Phone: (866) 385-9685

Email: epetty[at]keywebenterprises.com

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s importance for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Be Organic God’s Way!

Edwin

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Have you ever bent over to pick-up something off the floor and injured your back?

The exercises you do should help you function better in your everyday activities, such as bending over to pick up a heavy object off the floor; playing golf; or lawn work. When you exercise in a functional way, you are really exercising your body in a natural way that will help you prevent injuries. Just simply lifting weights and running on a treadmill will not train your body to function better for your everyday life.

I am now 48 years old and I follow an intense exercise program that supports the activities that I enjoy such as, martial arts, playing football with my son, and running with my daughter.

The point is that because my exercise program supports my active lifestyle I can continue doing the things I love – spending time with my family. 

You, on the other hand, may be at a different fitness level. Maybe right now you’re just interested in being able to take long walks or walk up a flight of stairs without getting at out breath. And that’s okay. It’s a great starting goal.

Action Steps for Today …

Find an exercise you can do and enjoy, other than lifting weights or running on a treadmill. I’m not telling you to stop lifting weights or running on a treadmill, I’m simply encouraging you to add a variety of exercises that will support your lifestyle.

Below are a few types of exercises that you may want to consider …

Ø  Join a martial arts studio. Martial arts is an excellent form of exercise for all ages, especially for the over 40 group.

Ø  Try Yoga. Buying a yoga DVD to exercise along with is a good way to get started. I know Christians are sometimes concerned with the spiritual aspect of yoga, but in my opinion if you stick to the exercise movements and stay away from the other aspects of yoga, it becomes a non-issue.

Ø  Core training. Find some exercises that work your entire trunk area. This is a great way to build strength for everyday life

I know finding the right exercises can be difficult, so as always, feel free to contact me to help you get started on the right track. My contact information is listed below.

My Contact information for Assistance with Personal Training

Phone: (866) 385-9685

Email: epetty[at]keywebenterprises.com

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s importance for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Be Organic God’s Way!

Edwin

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One of the fatal mistakes that many people make when they’re deciding to get into shape is to tackle the entire concept of “fitness” at one time.  Incorporating fitness into your life takes time and won’t happen overnight. Your body, mind, and spirit need time to adjust to the many changes that will be happening as you start to add exercise to your daily routine.  If you tackle getting into shape in small incremental steps, you will be less likely to become overwhelmed and quit.

Many people have the wrong concept of exercise. They think getting fit means spending an hour everyday on a treadmill or lifting weights like Arnold Schwarzenegger. That couldn’t be further from the truth. You can actually become healthy and fit in less than 20 minutes a day.

The first thing that you need to do is start moving …

If you haven’t been active in a while you’ll want to start by adding walking to your day.  You can start with as little as 12 minutes per day. Interval training is especially effective even in just 12 to 20 minutes per day. For example, you can walk at a fast pace for 1 minute and then recover by walking at a slower pace for 1 minute. Repeat for 12 minutes to 20 minutes.

The most effective way to achieve maximal results from your interval training is to monitor the intensity of your workouts. In other words, you need to monitor your heart rate. 

Monitoring your heart rate …

The first thing you need to do is to calculate your estimated maximum heart rate. You can easily do this by subtracting your age from 220. For example, if you are 48 years old, you would subtract 48 from 220 to get 172.

The next step is to calculate your exertion range. Since your exertion range should be between 60% – 80% of your maximum heart rate, you would multiply 172 by .60 and .80 to get a range of 103 – 137 respectively.

In the above example, you would try to stay in the range of 103 – 137 during the exertion phases of your interval training. The best way to monitor your heart rate and ensure that you are staying in your 60% – 80% range during exercise is to wear a heart rate monitor. And as always, I recommend that you see your doctor for clearance before starting any new exercise program.

If you do this consistently everyday, you will quickly see a difference in your fitness level. After you’ve become fit, you will want to begin to incorporate other types of exercises, such as core strength and stability, and balance exercises.

After a couple months of taking the above small steps towards fitness you’ll start to see a significant change in your fitness level.  You’ll find that you feel better, have more energy, are sleeping more soundly, and feel better about yourself.

Action Steps for Today …

Get started moving today. If you haven’t exercised in while, just start walking. For the first couple of weeks stick to the same walking routine so that you get used to some type of fitness.  This way you won’t injure yourself by attempting to do more than your body is ready for.

If you’re already fit, you can start with interval training right away. Remember, the key is to start at an intensity level that is right for you. And then gradually build up to more intensity as you become more fit.

In addition to your daily exercise routine, try to find other ways to get moving. Take the stairs instead of the elevator; park your car around the corner from your destination and walk a block or two; or leave your car at home whenever you can.  Your goal for fitness is to get moving and to keep moving.

My Contact information for Assistance with Personal Training

Phone: (866) 385-9685

Email: epetty[at]keywebenterprises.com

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s importance for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Be Organic God’s Way!

Edwin

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