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  welcome
to the new year—2005—and a new workout calendar to take
you through this year to a new level of fitness.
What do I mean by fitness? To me, fitness means feeling well, waking
up easier in the morning, sleeping more soundly at night, being able
to handle stressful situations with calm instead of feeling frazzled
and tense, having more natural energy, more stable moods, feeling
happier. When you're fit you know it. It's a state most of us can't
take for granted. We have to work for it—at least a little.
Our ancestors didn't have public transportation at every turn, or
cars, or elevators, or electrical appliances to do every chore. Hence,
physical activity was a routine part of their lives. Not so for most
of us today. And in order to get the body doing what it was designed
to do be active we have to work out.
Our ancestors weren't tempted by processed, neutered, fast foods which
are robbed of nutrients and fiber but loaded with sugar, salt and
fats. Eating natural, whole foods was the norm. Today we have to make
a deliberate decision to eat in a healthful manner.
Breaking old habits, establishing new routines, is never easy. It
takes time and commitment, but it can be fun. And when the end result
is feeling well and being fit, it is definitely worthwhile.
Nutritionists have estimated that 62 percent of the food we eat comes
from sugar, alcohol and animal fats! This means that the largest share
of the average American diet offers no nutrients and no fiber, just
calories. Such an eating pattern wears us down, tires us out, ages
us fast, makes us fat and leaves us less able to deal with stress
of whatever kind.
Are you part of this statistic? If so, this is the year to turn a
new leaf and switch to a diet that is low in fats high in fiber low
in sugar high in nutrients low in sodium with complex carbohydrates
low in calories the centerpiece. |
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Do this and combine it with a consistent exercise
program and you'll arrive at a state of true fitness . . . and you'll
want to stay there.
In the months that follow you will find all the basics you need
in order to understand what a healthful diet is and what a healthful
exercise program involves.
I have included some of my favorite exercises grouped according
to body parts. The emphasis on specific exercises each month will
enable you to check yourself and concentrate on doing the exercise
properly, with good form and rhythmic breathing. It's important,
however, to keep in mind that you derive optimum benefit from exercise
that works the whole body. If you work the upper body you ought
not neglect the lower. If you work to build strength you must also
include stretches to lengthen your muscles and increase flexibility.
It is good to vary the types of exercise you do, either with a single
workout like mine that includes aerobics, stretching and strengthening
or by alternating your programs. For instance, a workout with weights
or machines could alternate with stretches or swimming. Jogging
could be varied with muscle-toning repetitions. Being strong if
you lack endurance or being flexible if you lack strength is not
true, practical fitness.
To be truly fit your muscles should be strong and toned to support
and carry your frame. Your muscles, tendons and ligaments should
also be long and supple in order to resist injury and give you agility
and grace. But the truest measure of overall fitness is how much
oxygen your lungs can inhale, how much oxygen-carrying blood your
heart can pump through your system and how able your muscles are
to utilize this oxygen for energy. This is why aerobic exercise
is so important.
In order to see results, three times a week is the minimum you should
exercise. Six times a week is optimum. But don't be compulsive about
it. If you feel tired, rest. Set yourself a realistic schedule,
compatible with your other priorities, and stick to it. Consistency
is the key factor.
In most exercises I have given a minimum and maximum number of repetitions.
Work up to the maximum gradually. If what you've chosen to do in
a week tires you more than it energizes you, get used to the exercise
level before increasing your routine.
You might consider seeing a doctor before beginning any new exercise
or diet program, but it is especially important if:
• you or your family has a history of heart or coronary artery
disease
• you have high blood pressure
• you become breathless after even a mild workout
• you suffer from joint or bone problems
• you are over 50 and/or unaccustomed to exercise
• you have some other medical condition & may need expert
medical supervision.
I hope this year brings you health and happiness and a new level
of fitness. I hope, too, that part of your happiness will come from
having helped make a more peaceful world.
And now let's get on with it.
Jane Fonda
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  Our
top pick of the workouts to transform your body this year most certainly
has to be Jane Fonda's Favorite Fat Burners (for beginners
to intermediates) We receive so many emails each year about this one,
and even though it doesn't have the sheer power of Jane Fonda's
New Workout (Click
Here for info), Favorite Fat Burners really does take alot of
the guess workout out of the art of weightloss. With 50 minutes of
high/low impact aerobics and 15 minutes of Jane's personal guide to
calories, fat, food and much more, this has to be the sure fire exercise
class this year.
Click
Here to Read More |
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