Description

So Last Thursday in episode 77 we talked about taking care of yourself physically. And I want to expound on that. The first thing to do is to account for your fitness level.

1. Resting heart rate – to assess aerobic fitness.
   
   Counting the number of beats of your resting heart rate (RHR) is a useful way of indicating your fitness 60 or less is preferable.
2. Push-ups – to assess upper-body muscular endurance.
   
   Push-ups are a great indicator of your upper body strength 25 to 29 for men / 20 to 24 for women = Good
3. Head turning – to assess neck flexibility.
4. 12-minute walk/run – to assess cardio capacity.
   
   Use a flat, measurable route, Maintain a steady pace and record the distance. 1.33 to 1.45 miles (2.14 to 2.33 km) = Good
5. Plank – to assess core stability.
   
   Holding the plank for two minutes is considered the benchmark for very good core strength.
6. Waist-To-Hip Ratio – To Assess Body Fat Distribution
7. Wall Sit – To Assess Leg Strength/Endurance
   
   Sit on an ‘invisible chair’ against a wall until your knee and hip joints are at a right angle, and then start your stopwatch. 76 seconds or more for men / 46 seconds or more for women = Very good

Next consider what your goals are. Do you want to lose weight, increase flexibility, build muscle? Are you hoping to train for a marathon or another fitness challenge? Do you just want to feel and look your best? Setting clear goals will allow you to gauge your progress. What do you want?

The types of exercise are:

1. Endurance
2. Strength
3. Balance
4. Flexibility

Your aim should be to get into a fitness routine between at least two days a week but a better bet would be 6 days per week. Start slowly and work up to more rigorous exercise routines over time. If you are not sure how much time you spend on exercise there is the google fit app that is free and will help you track what you do. For better tracking I recommend the Fitbit or Apple watch (Affiliate Links.)

Now I hope each one of you will hear me when I say how much I appreciate each of you. I’m grateful that you are spending your time with me today so we can develop this friendship. You mean a lot to me and I am glad you are here. I know some of the things you have overcome to get here. If this message has been helpful today, please share it with a friend who may need to hear it. If you haven't yet, do yourself  and me a favor and subscribe to this podcast also join the facebook group. Also, check out the show notes there will be a spot to click and set up a time so we can discuss how you can use these tools and others to get your amazing life!