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Shape Up Every Day
Exercise is just as important as your eating plan for
losing weight and improving your health. Maximize
your ShapeWorks progress with a personal fitness
plan that includes both aerobic and anaerobic exercise.
Aerobic Exercise
Aerobic exercise involves large
muscle movements over a sustained
period of time. Running, fast
walking and exercise classes are
good examples. You breathe harder,
your heart beats faster and great
things may happen.
- Your metabolic rate increases and you burn more calories.
- You build muscle as you lose fat.
- Your heart and cardiovascular system become much healthier.
- Your mood improves, as exercise relieves feelings of stress and frustration.
Anaerobic Exercise
Anaerobic exercise includes
activities such as lifting weights and
resistance training. This kind of
workout builds new muscle and has
some great benefits.
- More muscle mass burns more
calories.
- Building muscle tones and
reshapes your body.
Only 20 minutes of anaerobic exercise per day can make a
dramatic change in your body’s shape and condition. Combine it
with a daily aerobic workout and your
ShapeWorks meal plan,
and you’ll reach your weight-loss goals faster.
Exercise Programs
- stationary bicycling
- martial arts
- aerobics class
- walking/running on treadmill
- circuit training
- weightlifting
Sports
- golf
- basketball
- tennis
- volleyball
- racquetball
- soccer
- bowling
- softball
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Recreational Exercise
- snow skiing
- ice skating
- water skiing
- roller skating
- bicycling
- hiking
- swimming
- rowing
Lifestyle Exercise
- walking
- use stairs not elevators
- gardening
- yard work
- dancing
- yoga
- walk your dog
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The National Academy of Sciences
recommends 30 to 60 minutes of
vigorous exercise every day.
Walking is a great calorie burner. A
recent research study found that
women who walked one mile in
20 minutes burned just as many
or more calories than those who ran
one mile in 12 minutes. A
150-pound person can burn 132
calories on a fast 20-minute walk.
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If you’re not already in a supervised exercise
program, check with your doctor before
substantially increasing your daily exercise.
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