A workout routine is something that should be a part of every woman’s daily schedule. Whether you are lifting weights for an hour a day, or running for just ten minutes each morning, make sure you get the most out of your workout. Crystal Gaynor works with Identity to help readers make their fitness routine ‘Crystal Clear.’
Crystal Gaynor, Making Fitness Crystal Clear
QUESTION: Dear Crystal, What are some good outdoor exercises? – Laura J. 43, Newark, NJ
Any exercise that that will get you out of doors and moving, is a good exercise in my book. However, since fall is approaching consider long walks in the park or even on the beach. The beaches are not crowed in the fall and the ocean views are breath taking. There’s still time to take the bike out for a spin or play softball with the family.
QUESTTION: Dear Crystal, I’m tiny all around but I can’t seem to lose the weight around my waistline. I’m concerned about my health, any suggestion? – Kylie H. 46, Dayton, OH
Accumulation of weight around the waistline may be an indicator of a need to clean up your diet and exercise a little more. Since there is no such thing as spot reduction, you must work to reduce your overall weight and the bulging middle will follow. Try to engage in 30-60 minutes of continuous exercise most days of the week. Add some ab work to your program. And take a serious look at your diet. Even though we eat well, we still may be able to make better food choices. More vegetables, fruits and lean proteins are the way to go. Consider Weight Watchers if you are in need of a more hands on approach, or pick up one of my favorite books, “The Eat Clean Diet,” by Tosca Reno. Stick with your plan of action and a smaller tighter waistline will be in your near future. Remember there is no quick fix to a healthy lifestyle change. Be patient and challenge yourself because that will also build an even stronger identity.
QUESTION: Dear Crystal, I have a 3 mile route to either walk or run. Which is better, a slow walk or a moderate pace run? – Arlene T. 27, Hartford, CT
A slow walk just takes too long and a moderate pace can sometimes be a little boring. My suggestion for you is an interval walk —run. Begin your routine with a five minute walking warm-up at a moderate pace, next jog at a light pace for two minutes. Next, pick the speed up for a full heart pounding one minute. Now walk at a slower pace for two minutes to recover and start all over again with the lite jog. One round should last five minutes. Repeat this four times for a total of 20 minutes. Complete the workout with a cool down walk for five minutes. It’s challenging, but fun and effective.
QUESTION: Dear Crystal, What are some exercises to stay away from, that may be harsh for the body or time wasters all around? – Dena K, 18, Madison, NJ
Your exercises should support your daily functions, weather you’re a high school athlete or a modern day domestic goddess. Any exercise that my cause trauma to the neck or spine should be avoided. For example, lifting weights that are too heavy or lat pull-downs from behind the neck. If you are new to training, make sure that you enlist the help of a Certified Personal Trainer or Fitness Professional. Your exercise program should have a purpose and support your fitness goals, so you’re not wasting time. And should do so, without causing injury.
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