Younger (Thinner) You Diet by Eric R. Braverman MD

Author:Eric R. Braverman, MD [Eric R. Braverman, MD]
Language: eng
Format: epub
ISBN: 9781594867774
Publisher: Rodale
Published: 2009-03-15T00:00:00+00:00

A Recipe for Successful Exercise

The typical exercise routine for the Younger (Thinner) You Diet is rigorous, but it is important. I strongly believe that you have to prioritize your health: Your health drives everything else in your life, so taking care of yourself has to come first. I recommend:

1 hour of dumbbells on Tuesday and Thursday

30 minutes on the treadmill or an incline run of 8 minutes at 4.5 mph speed, Monday, Wednesday, and Friday

A swim on Saturday

A rest day on Sunday

Another type of resistance exercise falls under the category of weight-bearing exercise. These have both aerobic and resistance components to them because they require your muscles to work against gravity. They are one of the best ways to incorporate both aerobic and anaerobic activity into one workout. You are your own set of free weights. Walking briskly with a slight pounding to the ground is considered a weight-bearing exercise, which will help increase your dopamine and your metabolism. At the same time, you’re getting an aerobic workout and increasing your GABA. You should be moving at a pace in which it is difficult but not impossible to talk and walk at the same time.

Swimming and simply walking, although good for cardiovascular fitness, are not the best exercises for building bone. Thirty minutes of weight-bearing exercise daily benefits not only your bones, but improves heart health, muscle strength, coordination, and balance. Those 30 minutes don’t need to be done all at once: 10 minutes at a time is all it takes to start to see a significant change.

These activities include:

Weight lifting

Jogging

Hiking

Stair climbing

Step aerobics

Dancing

Racquet sports

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