6 Tips To Remember When Starting Your Fitness Journey

6 Tips To Remember When Starting Your Fitness Journey

1. Start Small

If the doctor-recommended 30 minutes of heart-pumping daily movement feels daunting, "I would start with 15 minutes," shared Anna Kaiser. "And it doesn't need to be intense, it can just be going for a walk for 15 minutes, or tapping into a strength training video or going to class for 15 minutes. Just do as much as you can. But the important thing is that you get into a rhythm where it becomes a consistent part of your week. And then if you have to miss a day, every here and there, it's fine." 

Nor do you need to go hard AF each time you suit up for your sweat session. "You can do as much as you can do that day," noted Kaiser. "If you're only at 30 percent one day, you do 100 percent of that 30 percent. And then the next day, you're 80 percent and we work with that."

2. Phone a Friend

Enlisting a workout buddy is an easy way to inject a dose of fun into your fitness. "Surrounding yourself with people who are also interested in maintaining a healthy lifestyle will help you do that," noted Kaiser, who recommends scheduling three sweat sessions each week with a pal, plus an additional three more on your own. 

For longtime client Kelly Ripa, that plus-one is often daughter Lola Consuelos. "They'll pick on each other and joke around and laugh," says Kaiser. "It's really fun."

3. Refuel Post Workout

 Getting your sweat on is just step one in the process of building muscle. Your recovery meal is just as crucial, said Kaiser. 

"We have to eat to allow our bodies to perform," she explained, noting that "the most important time to eat is right after you exercise to feed your muscles, allow them to recover and give yourself enough protein to build lean muscle." 

4. Power Up With Protein

Speaking of that all-important nutrient, while the official recommendation is a gram per each pound of body weight, aiming for 70 grams a day is "a good start," said Kaiser. "That's a protein shake after you work out, a piece of chicken or salmon at lunch and then a piece of fish or meat at dinner or, if you're vegetarian, tofu and beans."

The key to healthy eating, she continued, isn't restriction: "It's not about cutting back on calories, it's about eating more protein and then supplementing it with healthy, nutrient-dense carbohydrates." (Read: fiber-rich fruits and vegetables.)

5. Act Your Age

As your body changes over time, so should your fitness routine. "In your 20s, specifically, push your level of intensity, push the weight, develop as much muscle as possible, push your cardio and really strengthen your heart," advised Kaiser, "because it gets exponentially more difficult as you get older."

Once you hit the big 3-0, "cut back a bit on the intensity and focus more on maintaining and developing muscle and using cardio to boost that," she continued, "which is where I started with Kelly."

At 40, it becomes more challenging for women to develop muscle, she noted, "So you have to eat a lot of protein, you have to really focus on strength training, you have to cut back on the cardio. And that's why dance is great because you can have fun doing it and you don't have to feel like you're pushing yourself sprinting or doing standing mountain climbers or burpees."

By your 50s, "we really should be focusing on just maintaining that muscle and thinking about sitting in a more moderate place with cardio, like 65 to 70 percent of your heart rate," added Kaiser. "And then in your 60s, it's really strength training and balance, in addition to recovery." 

6. Don't Forget Cardio

 You definitely do want to sweat it when it comes to working out. "You really should be training your heart for the rest of your life," Kaiser said of the importance of cardiovascular activity. "Especially with the rise in heart disease, it's still important to elevate your heart rate. I know, that's one of the hardest things to ask someone to do. So finding something fun, like dance, and doing it with friends is a great place to start."

With an increased focus on strength training, it can be easy to let the sweatier stuff go, continued Kaiser, "but we need to find the happy medium and have a balance of both." 

Also Featured in E News Article: https://www.eonline.com/photos/36940/anna-kaisers-best-health-advice. 





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