Lose 10 Pounds In 30 Days: Improve Your Cardiovascular Fitness
Posted November 6, 2005 3:49 a.m. EST
RALEIGH, N.C. — About 65 percent of Americans are overweight, so most people have at least 10 pounds they could lose. We all know if you eat less, you lose weight, but if you pair it with exercise, you can lose more.
Exercise is not their favorite pasttime, but Bobby Holliman and Patty Pfaff decided it is important. Holliman began workouts at the Banks Kerr Family YMCA.
"Just to be healthy and have more energy," said Holliman.
Patty Pfaff had similar goals.
"I want to be a healthy mom. I want to be a healthy wife and a healthy person," she said.
Pfaff also said her 2-year-old son, Matthew, is her motivation.
"You know I want to be that role model for him," she said.
A YMCA program called First Place helps them learn about healthier eating and get expert help with an exercise routine. Wellness Director Becky Langton recommends gym newcomers start with a physical assessment. It will determine the best exercise program.
"If you've got any joint problems, orthopedic injuries, a good place to start is a good non-weight bearing exercise," said Langton.
Water aerobics is a good way to exercise without stressing already damaged joints. Holliman and Pfaff can use a treadmill.
"We like the treadmill because every time that foot hits the ground we're increasing our bone density," Langton said.
Langton also recommends circuit training on exercise machines. It is also good for bone strength, increases muscle mass and burns fat.
A most-complete exercise program combines weight training with continous aerobic exercise for at least 30 minutes a day, 5 days a week. Brisk walking also counts. Langton recommends 10,000 steps a day, which equals about 5 miles. She said the bigger the challenge, the better the benefit.
"Try to find some hills. Try to find if the knees can handle it -- steps," she said.
You can walk or jog without joining a gym, but Holliman and Pfaff like the gym environment and the accountability that comes with being part of a group.