Physical Fitness & Weight Loss Challenge
Week # 2 - Keep Going Strong
Welcome to week # 2, it's great to have you on board.
The theme for this week is to keep going strong with your exercise routine.
Make sure you take time to celebrate your small victory for week #1 and enjoy your reward :)
Tae Bo Exercise Videos
If you'll be using the Tae Bo videos as part of your exercise routine, start by viewing the Instructional video (green label) at least one time so that you become familiar with the various exercise moves. You don't have to actually do it, just review the basic moves.
After that, you are going to be working with the Tae Bo Basic (light blue label) video for a while.
The workout consists of a four minute warm-up followed by the Tae Bo Basic routine.
Take it easy at first as you get used to the various stretches and moves during the workout. Some of the people in the video are quite flexible, so don't feel like you have to stretch as far as they do! Do what feels good to you and work your way up.
If you find the pace too quick, particularly during the "double time" intervals, then work at your own pace and slowly make progress until you can follow the routine at full speed.
Also, don't get overwhelmed by the various kicking moves in the later part of the routine. Start by kicking at calf level, then move up to knee level, then thigh, etc.
If your videos haven't arrived yet, just do some walking instead.
Exercise Intensity Levels
Through the first weeks, you'll be using the following intensity levels for your exercise routines.
Warm-up Intensity
For Tae Bo, the warm-up intensity is the first four minutes of the Tae Bo Basic exercise routine. It consists of basic calisthenics and stretching.
If you are walking, you can use 2-4 minutes of walking at a normal pace to warm-up.
Level I Intensity
For Tae Bo, Level I intensity is following the Tae Bo basic exercise routine (after the warm-up) at full speed, including the "double time" intervals, but taking it easy in terms of power/strength for each individual move.
For walking, Level I intensity is working up to a pace of about 90-95 steps per minute (this is where your pedometer can help). Don't worry if you have to start at a slower pace, just work your way up to Level I intensity.
Cool Down (CD)
Cool down is slowly bringing intensity down to warm-up level for about 1 minute followed by 1 to 3 minutes of light stretching.
Weekly Goals - Week # 2
Start by picking your reward for this week and writing it down on your scorecard. Remember that the goal of the rewards is to help motivate you, not to punish if you miss a session for a very good reason. Use the reward as motivation to get back on track quickly instead of just giving up.
Making-up a lost session also counts. You can do so by doing it at another time during the same day, by doing it on some other day (doubling up), or by doing it on your rest day.
Goal # 1 - Exercise Goals
Here are the exercise goals for week # 2 (EG2):
Advanced Track
Days 1-3: 2-4 minutes warm-up + 6 minutes Level I + CD
Days 4-6: 2-4 minutes warm-up + 7 minutes Level I + CD
Moderate Track
Days 1-3: 4 minutes warm-up + 1 minute Level I + CD
Days 4-6: 4 minutes warm-up + 2 minutes Level I + CD
Easy Track
Days 1-3: 2 minutes at warm-up intensity
Days 4-6: 3 minutes at warm-up intensity
Day 7 is your rest day on all tracks.
Remember to check the box in your scorecard when you complete each day.
Think of these goals as starting points.
If you feel great and want to do a bit more exercise, or do some activity that is fun & you enjoy, go for it. Just don't overdo it.
The reason to start out slow is for the days when you don't feel as inspired or excited about exercising. Believe me, you'll have them :)
For those days, it's much easier to muster enough willpower to do a 5-10 minute exercise routine, than it would be to do a 30 minute routine. I've been there many times and it's what has kept me going for over 10+ months.
So if you are considering skipping your exercise routine because you are not in the mood, or are being sort of lazy, or a bit tired, then that's when you look at your small goals as the minimum you have to do and just get it over with.
Just be sure to listen to your body in case you really are too tired, sick, sore, or injured to exercise.
Goal # 2 - See Yourself Building Your Support Network
I wrote a blog post describing why it's important to set realistic weight loss targets. As part of that post, I mentioned that bamboo farmers know that when they first plant bamboo, they will see very little signs of growth above ground in the first few years. Then, suddenly, the bamboo will shoot out and grow at a much faster rate than other plants.
The reason is that during those first few years, the bamboo plant is busily creating an intricate root network below ground that will provide it nutrition and support for its growth spurt.
The SMART weight loss strategy is similar. During the first 1-2 months, you may not notice as much weight loss as you would in more radical diet/exercise plans, but that's because you are slowly building your own internal "root" network of healthy eating, exercise, and thinking habits that will support you throughout your weight loss journey.
As you work on your exercise routine and other goals, imagine yourself as the bamboo plant building your own support network. Realize that you are setting yourself up for success by taking these small steps at the beginning of the process.
Signs to Stop Exercising
It is important to listen to your body as you exercise to avoid injury. Here are some guidelines from the National Institute of Health advising when you should stop exercising.
"Stop your activity right away if you:
- have pain, tightness, or pressure in your chest or left neck, shoulder, or arm
- feel dizzy or sick
- break out in a cold sweat
- have muscle cramps
- feel pain in your joints, feet, ankles, or legs
You could hurt yourself if you ignore the pain.
Ask your health care provider what to do if you have any of these symptoms."
Looking Ahead
In weeks 1 & 2, your primary focus will be on developing your consistent exercise routine.
Starting with week 3, you'll begin to develop healthier eating habits while continuing to build your exercise program.
In later weeks, you'll gradually increase the intensity of your workouts & start incorporating resistance training into the mix.
P.S. If you think this challenge is a good idea, I would really appreciate if you tell you friends, family, and co-workers about it.
This article is part of the physical fitness and weight loss challenge. Click here to learn more and join the challenge.