• Bibi Magazine
• The At-Work Work-Out
• Khabar
• Manage Your Holiday Feasting
• Strengthen the Core
• The Do’s and Don’ts of Back Care
• Cholesterol Screening...the Next Level!
• Heart Disease Hits Home!
• Body Weight, Body Fat or Body Mass Index (Bmi) Which One Should You Weigh in On?
• Spice It Up!
• Deciphering Food Labels
• Avoid raising an overweight child
• This New Year, Resolve to Lift!
• Carbohydrates and the Asian Indian Diet
• Fats: the Good, the Bad, and the Ugly!
• Is Walking Enough?
• Fats: The Good, The Bad, And The Ugly
• Top Ten Reasons You Should Exercise
• What is Physical Fitness?
• The Top Ten Fitness Myths
• How to Lose Weight
• Rivaaj
• To Stretch or Not to Stretch and When and How to Stretch
• Muscle up Your Manly Metabolism!
• Teen Fitness
• Exercise after pregnancy
• Exercise During Pregnancy
• Why not a Personal Trainer?
• Break Your Fast
• Eat an Apple, Be a Pear!
• The Ten Commandments of Fitness
• Why Your Exercise Program Fails

The Ten Commandments of Fitness

With the beginning of the new year, and the culmination of the holiday season, we are compelled to take a closer look at our lifestyles and thereby we decide to make that inevitable resolution to begin an exercise program. However, this year, instead of resolving to just "exercise' try to incorporate these ten commandments of fitness into your life to improve your overall health and wellbeing.

Strength training: For men and women, young and old, strength training is an absolute requirement of any fitness regime. Strength training not only improves muscular strength and endurance, it increases bone density, lowers the risk of cardiovascular disease, and helps the body burn more calories. Strength training exercises can be performed by using body weight as resistance, or by using dumbbells, exercise bands and machines.

Cardiovascular exercise: Now that Navaratri is over, most of us have probably hung up our chania cholis or kurta pajamas and haven't given any thought to cardiovascular exercise. Unfortunately, once a year is not sufficient to perform this heart healthy exercise. Cardiovascular exercises such as biking, jogging, rowing, walking etc. should be done 3 to 5 times a week for at least 30 to 45 minutes.

Flexibility training: Flexibility which is the range of motion around a given joint affects both our health and fitness. Flexibility can be improved by incorporating a stretching program into your exercise or fitness regimen. Stretching prepares muscles for more vigorous activity, improves circulation and helps to prevent injury.

Know Your Numbers: Besides your age, social security number, telephone number, etc. there are some other important numbers that you should be aware of when it concerns your health and life. First of all, know your body weight, body fat percentage, and body mass index (BMI). A high body fat percentage, weight and BMI can increase your risk of developing several diseases. Second of all, it is important to know your blood cholesterol and glucose levels, as this can elevate your risk of diabetes and cardiovascular disease. Once you are aware of these numbers, it is important to get yourself in the "healthy range' by exercising and changing your dietary habits.

Nutrition: Optimal nutrition is paramount for healthy living. Diseases are often a result of nutritional deficiencies which can be avoided. With hundreds of fad diets and enticing quick weight loss plans, healthy eating has become quite a challenge. A simple rule to follow when grocery shopping is to concentrate shopping "outside the aisles' where healthy fruits and vegetables, dairy products (fat free, of course), and lean meats can be found. Aisle shopping should be limited to seasonings, grains, and healthy fats such as olive oil. All other pre-packaged and boxed foods should be avoided as they are full of sodium, fat, calories and preservatives.

Hydration: Water is the best drink around if you are interested in losing weight as it has zero calories. Eight to ten glasses are the minimum requirement, however, if you enjoy exercise or are about to begin an exercise program, more is required. Dehydration can lead to fatigue, a drop in blood pressure, and other health problems. If you wait until you are thirsty to drink water, you are already somewhat dehydrated. Make a habit of drinking a glass of water every couple of hours, all day long and your skin and body will thank you.

Stress: Stress increases the secretion of the hormone cortisol in the body and can cause you to eat more. Abnormal cortisol levels can eventually lead to metabolic disorders and can also increase fat around the abdomen- bad news for those who have been working so hard to tone their midsection. Try to eliminate stress from your lifestyle by relaxing using meditation, hot baths, aromatherapy, and of course, exercise.

Rest: Along with managing stress, getting enough sleep is equally important when it comes to fitness. Studies have shown that lack of sleep causes stress, weight gain and impairs muscle repair and growth. Eight to nine hours is optimal. Exercise can have a positive impact on a person's sleep as it causes fatigue, therefore, causing the body to crave rest and sleep.

Fun: For most people exercising alone can eventually become dull and boring. Make fitness fun by joining a group exercise program or finding a friend to work out with you. Try incorporating several activities into your fitness regime instead of performing the same exercises over and over again.

Hire a professional: Professional fitness or personal trainers can develop a successful and results oriented workout program for you to help you reach your goals. Whether it is the desire to lose weight, toning up your body, or just wanting to fit into that jaw-dropping outfit on your wedding day, a fitness trainer can devise a plan for you that can eliminate the confusion of which exercises to perform, the number of times to perform it and how to correctly perform it.

So this year, apply the 10 Commandments of Fitness to achieve your perfect "10" body!

Aarti Patel is certified by the American Council on Exercise as a Personal Trainer and Lifestyle and Weight Management Consultant. She is a Trainer at "Ultimate Bodies by Carlos" in Midtown and can be reached at (404)376-5655.