Fitness Without Exercise

By Carlos Alberto Rivas, MS, CSCS

Too often individuals will read an article or magazine and implement a printed workout into his/her routine without asking the most vital question, is the routine appropriate for me? Identifying the appropriate exercise program design is extremely challenging even for the experts, much less the general public. As an exercise physiologist and a personal trainer, I always systematically outline the needs of the clients and educate them on their readiness to exercise.

Following are simple tools you can use to set up a successful training program before you undertake too much exercise:

• Reduce stress by getting things done. Most people worry about things that are out of their control. Worry is there for a reason, the reason most of the time is so that you can take action. Stress reduces your energy level because you think about what needs to get done all day long sometimes all year long. Start taking action.
• Get plenty of rest. Yes, this means getting plenty of sleep. The body requires anywhere from 6 to 8 hours of sleep daily. Get any less and you will reduce your energy level all day long. Tip: Worry less = quality sleep. Start writing down what worries you and then write out your action plan and solve the problem. If the problem is out of your control, stop worrying.
• Drink water. Dehydration is the leading cause of headaches and lethargy. Most people wake up dehydrated. The first thing that most people do to combat the feeling of lethargy is to drink coffee. Tip: Drinking water is one of the most effective ways to battle reduced energy levels. Shoot for 64 oz. per day.
• Never skip breakfast. The body needs to break the fasting period you had during sleep in order to jump start your metabolism. Tip: Start eating breakfast to burn more calories daily.
• Eat every 3 to 4 hours. This requires your metabolism to boost up. That means that you will burn more calories per day if you eat more frequent small meals. Remember, however, to stick with vegetables, fruits and lean meats.

The bottom line:

People need to improve the guidelines listed above in order to become successful at being fit. Try these simple yet challenging guidelines first before you start any type of exercise program and you will improve your chances of being fit. Best of luck!

Carlos Alberto Rivas, MS, CSCS is the Fitness/ Personal Training Director of the Baptist East/MilestoneWellness Center. Carlos has a Masters Degree in Exercise Physiology and has over 10,000 hours of Personal Training Experience. Carlos is also a member of the Kentuckiana HealthFitness Magazines Editorial Advisory Board. Carlos can be reached by phone at 502-896-3900 ext.142.