BILL HOVEY
Certified Fitness Trainer
BILL HOVEY'S FITNESS PAGE
Hi and welcome to my site.
Being fit means being in top form in every way. The opposite of being in poor, or ho-hum, health, when we lack energy, and just standing in line at the supermarket can be tiring. Being fit means being all we can be in our physical, mental and spiritual selves.
Why do we want to achieve fitness?
l. To strengthen our bodies.
2. To boost our immune system, and thereby reducing risk of disease. For example, it has been proven that weight training helps prevent osteoporosis, to which older women are especially prone.
3. To maintain flexibility, endurance and strength, which in turn will keep us mobile and active throughout our lives.
4. To look our best and and feel good about ourselves. One naturally follows the other. And visa versa.
5. To reduce stress.
6. To help us think better, and be more creative in whatever we do.
The benefits of exercise are many. When you begin to feel better, you look better and in turn you function more efficiently, resulting in added confidence and a feeling of well-being that carries over into every aspect of your daily life.
Exercise programs should be designed to suit your own individual needs. Don't push yourself beyond your capabilities. Always work at your own pace. 'Working out' is work (hence the name) but it should also be fun. It should feel good. And it definitely shouldn't hurt.
If you've decided on a walking regime, for example, and you haven't done any exercise in a long time, start with 15 minutes and gradually work up to 30, 45 minutes or even longer if you choose. But don't overdo. If you feel dizzy or exhausted, you're doing too much, too fast. Let commonsense be your guide. Always listen to your body. But gradually you will find your pace and distance increasing as you progress. You will need to work up to three or four miles three times a week to get a proper aerobic workout. Remember to stretch those leg muscles and warm up before you begin. (see pages 44-45 in the fitness guide, 'How To Get Fit and Stay Fit'.)
Cycling, skiing, skating, swimming and hiking also provide a great aerobic workout. As to walking, if for one reason or another (ex. slippery streets,) you can't get outside, a treadmill or stationary bike are good options, if they're within your budget. Barring that, just fast-walking up and downstairs for a good twenty or twenty-five minutes, three times a week, will provide a good cardio-vascular workout, while strengthening leg muscles. When exercising, it's important to replenish the body with fluid (you should be doing a little sweating here; good for the skin) to avoid becoming dehydrated. So keep your bottle of water handy and drink from it often.
WHO SHOULD WORK OUT?
Yes, she's working out. Fitness is for everyone -- children, men and women of all ages. Unless your doctor (AND YOU SHOULD ALWAYS CONSULT YOUR DOCTOR BEFORE UNDERTAKING ANY EXERCISE PROGRAM) specifically forbids exercise due to some physical ailment, there is no reason you cannot work out and feel good for life.
And it's no secret young people often spend far too much time in front of the T.V. or computer, and too little out of doors, involved in some kind of physical activity. Not to mention the body's need for fresh air and sunlight.
The best workouts include weight training, aerobics and stretching.
CHOOSING A FITNESS CLUB
If you've decided to join a fitness club or gym in your area, here are a few things to consider: Are the instructors qualified? Is there someone on hand who knows how to give cardiopulmonary resuscitation (CPR) in case of emergency? Are the facilities clean? Is the equipment well maintained? Is the staff pleasant and helpful? Is there a cancellation or freezing policy in case you have to move or travel in your work?
DRESSING FOR YOUR WORKOUT
Footwear should be comfortable and have some cushion to absorb the impact of walking, running or other aerobics. What you wear is a matter of personal taste, but I recommend loose, comfortable clothing, made of a natural fibre, like cotton, to allow your skin to breathe.
Order Bill's fitness guide GET FIT AND STAY FIT
