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How you can get into--and stay in--good form

"ABOUT A YEAR BEFORE MY FORTIETH birthday, I was determined to feel great when I looked at myself naked in front of the mirror on that big day--and I did," says Michelle Richardson, 43, a New Jersey banker. "But then I got married, got comfortable and slacked off in my exercise. I put on weight and lost body tone." These changes prompted her to recommit herself to sweating it out three times a week. "Today, I like what I see in the mirror, and I feel wonderful!" she says.

Like Michelle, we all want to look and feel our best. But to begin, we must make conscious choices. Remember, your body is a gift, a divine original. You deserve to feel fit and have the responsibility to preserve the temple you were given to serve you well all the days of your life.

The first step is to find an aerobic activity you truly enjoy. Then add strength training and moves that increase flexibility and balance. The following pages will show you how, and the positive results you'll see within a few weeks will help keep you on your fitness track.

AEROBIC FITNESS GET MOVING!

REGULAR AEROBIC ACTIVITY DOES MORE THAN HELP YOU LOSE weight and get toned. It also creates an increased demand for oxygen, which conditions the cardiorespiratory system. This is your best defense against high blood pressure, high cholesterol and heart disease. The fitness formula that works for Michelle Richardson includes 30 to 60 minutes on the treadmill, stair climber and cross-country ski machines in a gym three mornings a week. In addition to toning up, Michelle says, "since I started regular cardiovascular workouts, I have more stamina for things like walking up stairs, and I have much more energy during and after work." Brisk walking, jogging, hiking, biking, swimming and funk-aerobics, step or kick-boxing classes are additional ways to work up a sweat. You can also jump rope, get out and toss a Frisbee, kick a soccer ball or shoot some hoops with your kids.

How much is enough? Experts at the American College of Sports Medicine say adults should do at least 30 minutes of moderate-intensity physical activity on most days of the week. (But check first with your doctor if you are over age 45 or have a chronic condition such as high blood pressure, diabetes or heart disease.)

Mastering Motivation

We sisters get so used to living for and giving to others, we forget about our own critical needs. Just identifying some aerobic activities you really enjoy doing gets you on the road to fitness. And today, no matter where you live, there's so much to choose from. To benefit yourself and those who count on you, consider what will motivate you to make fitness your priority:

* Like to dance? "Try jazz, salsa or reggae dance aerobics, for instance, until you find a class you really enjoy," suggests Sandi Morais, an aerobics instructor and physical-education teacher in Miami. Call your local Y or a gym to see what it offers.

* Don't like the gym? Then go outside and jog or hop on a bike. The change in scenery will invigorate you.

* Want variety? "Mix up your program," advises Trish Muse, a personal trainer and physical therapist in Alexandria, Virginia. Use the treadmill one day, then power-walk in the park the next. Every month or so, set higher goals or try a new sport

* Think exercise is hard? If thoughts like This is too hard start creeping into your head, push them aside and repeat to yourself "I deserve to be fit and feel good" or "I can do this!"

* Still need motivation? Every time you work out, jot down the details on your calendar--how far you walked, how much time you spent. Periodically review your progress and reward yourself with a spa treatment or a new exercise outfit.

Five Fun Workouts

* It's a knockout! In Tae-Bo, brother Billy Blanks combines tae kwon do, boxing, dance and aerobics into a fun, high-workout. Check your local video store or call (877) 228-2326 to get the video set ($59.85). It includes instructional basic workout and advanced workout tapes, and an eight-minute tape for busy folks.

* Jump to it! In Aerojump--The Ultimate Jump Rope Workout video ($19.95, plus $4.95 shipping; [800] 433-6769), former middleweight boxing champ Michael Olajide, Jr., shows how to jump your way to fitness.

* The spinners. Why settle for just plain stationary cycling when you can pump the pedals to jammin' music? You can find spinning classes in health clubs across the country.

* Aqua action. Water fitness is excellent for gentle toning as welt as for promoting cardiovascular health. Many Ys and health clubs offer a choice of aqua-aerobic classes.

* Culture club. For workouts that reflect our culture, check dance studios, churches, community centers, health clubs or Ys for hip-hop, tap or African dance classes.

# posted by Medical Information : 1:49 AM