4 secrets to getting fitter: sometimes you need more than gym shorts and a pair of sneakers to get in shape - What's on my Mind

Natural Health, July, 2003 by Rachel Streit

I RECENTLY SET A PERSONAL RECORD at the gym. By doing interval training (repeatedly increasing and then decreasing the speed of the treadmill), I shaved one minute off my best three-mile time. I don't think I could have achieved this feat if I'd just got on the treadmill and tried to run as fast as possible for three miles; I haven't had luck with that approach in the past. Having something to focus on, namely changing the speed and knowing that when I got really really winded I could slow down for a short "rest," made it feasible.

Sometimes you need tricks and techniques to get in better shape. With that in mind, we put together a plan to help you improve your cardiovascular health, your strength, your flexibility, and your balance (see "Get Fitter in 4 Weeks," page 48). The first part of the plan tests your current fitness level; the second part gives you specific tips on how to get fitter.

I have a few tips of my own that aren't included in that article. You might find them helpful.

1. Give Yourself a Goal. Sign up for a road race or a charity walk. Having an event to look forward to will motivate you to exercise regularly.

2. Put It in Writing. Buy a notebook to keep track of all your workouts. It will help you remember when you worked out your arms or legs and when you did abs and cardio. And seeing the entries will make you feel good and keep you motivated.

3. Don't Forget Your Back. If you work out your abs without exercising your back, you can develop back pain. Avoid that problem by adding this exercise to your regular ab routine: Lie face down on the floor with your legs together, your arms extended in front of you, and your forehead on the floor. Exhale and lift your arms, head, shoulders, and legs a few inches off the floor. Hold for three to 10 breaths and release.

4. Get Better Balance. You can improve your balance while brushing your teeth. Stand on one leg and bring your other knee up to hip level; keep it in this position while you brush. The next time you brush, switch legs. Continue alternating until you can balance well on both legs. This trick has a bonus: It strengthens your legs, too.

Best of luck in your pursuit of a fitter, healthier body.

Wishing you good health,

WHAT'S ON YOUR MIND?

I would love to hear what you're thinking about these days. Email me at RachelStreit@weiderpub.com or send a letter to me at Natural Health, 70 Lincoln Street, 5th Floor, Boston, MA 02111.