Despite what our parents told us, swimming after eating a meal is not dangerous. The myth here is that you must wait at least one hour after a meal before getting into the water, or risk cramps and possible drowning. Consuming a large meal just before getting into the water may make you nauseous, other than this it is unlikely to cause problems.
Morning workouts don't elevate your metabolism more than afternoon or evening workouts. The best time to work out is when it is most convenient, and with the right amount of intensity, no matter what time of day, you can burn a significant number of calories and get into great shape.
Thin is not in! It really is healthier to be 25 pounds overweight and physically active than to be at a "healthy" scale weight and sedentary. Exercise has a powerful and positive impact on all aspects of health and is more important than the number on the scale. Focus on body composition and waistline measurement and use the number on the scale as only one aspect of good health.
Once and for all ... sit-ups will not make your stomach flatter. There simply is no such thing as spot reduction or isolated fat loss from stomach, hips, thighs, etc. Working the abdominals will make them stronger, but for a smaller waistline, you must adhere to a well-balanced healthy diet and regular physical activity.
Tips to keep you motivated
Find an exercise partner.
Having someone to workout with will help keep you accountable. You will be more likely to show up at the park for a walk if you know your partner is there waiting for you!
If you are sedentary, start slow and be smart about how you progress with more exercise. Doing too much too soon is one of the main reasons people get overly sore from working out, or get injured shortly after becoming more physically active.
Think of a specific goal or challenge that you wish to accomplish and begin training for it. For example, a 5k, half marathon, bike race or volksmarch.
Schedule your workouts in your day planner, just as you would any other appointment. If you have them written down as part of your daily routine you’ll be more likely to actually follow through.
Always record what you do. This allows you to go back and check your progress, and to see what areas you are excelling in and which need your attention.
Buy and wear good quality footwear and workout clothing and apparel you feel good about. Choose fabrics that will help wick perspiration from your body and that are comfortable.
Spring is here! Make more of an attempt to exercise outdoors. Take a hike in a nearby park, rent a canoe or kayak, or go for a long walk or bike ride. Take advantage of work breaks to get out and take a brisk walk or jog.
Don't let one bad day get you down. If you skip one workout, then put it behind you. Start each day like it is going to be a great day and with an "I can do it" attitude!
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send email to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.
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