Get Fit for Recreation

As summer approaches people start thinking about the outdoors and how they would like to Get Fit for Recreation. One of the affects of the pandemic is people have spent too much time indoors and living more sedentary.

The affects of being sedentary are usually weight gain and muscle atrophy. This makes it more difficult to jump into something physically challenging. As a surf instructor, I see the affects of the pandemic on people’s weight and skills.

Weight is the first issue. It does increase when the calorie balance favors intake. Second is flexibility. We lose flexibility from sitting. Third is strength. Muscles lose the receptors for glucose when not active, destroying our stamina.

First Things First

First, we need to get into negative calorie balance. This should be done at the beginning without the help of exercise. It is not necessary to exercise to lose weight, but of course it helps. Several diet plans can assist and there are innumerable online meal plan services.

The long term plan for losing weight and maintaining the lost weight requires some lifestyle adjustments. What is eliminated from the diet is more important than what is added. Eliminate sugar. Eliminate white flour. These both are empty calories that add to the fat stores.

Most of the foods that get eliminated including alcohol are carbohydrates. The body can only store 900 calories of carbohydrates in the liver, muscles, and blood stream before rushing them off to fat. Keep the carbs to fruit, vegetables, nuts, seeds, and whole grains.

Start Building Strength

Building strength and flexibility can be best accomplished with a few exercises. I recommend pushups, burpies, squats and dead lifts. They can each be done without weights. Progress to weights with squats and dead lifts when form and balance are perfect.

Aerobic fitness can begin with 10 minutes of walking and progress to jogging and then running. If walking, build to half hour a day five days a week and then an hour. If running, begin with a pace in which you can run and talk at the same time.

Increase intensity in aerobics with intervals. Add speed, time of duration, and then shorten the rest between intervals. This process can be accelerated up to the level of serious competition like races. Treadmills, swimming, biking, and hiking are all excellent conditioners.

Do them all at the same time meaning engage in weight control while building strength and increasing aerobic stamina. In three weeks, you should start to notice improvement. Soon you will start feeling better and have more energy. The inches will drop off. The desire to test your new body will lead you to fun recreation.

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Read a good book on changing your lifestyle with weight loss, building strength, gaining flexibility, and aerobic fitness. The 3 Week Plan