Exercise is good. This is a principle on which most people will agree. It is good for weight loss, for maintaining a healthy body weight, for boosting metabolism, burning calories, toning our muscles, revving up our heart's ability to pump blood and our lung's ability to deliver oxygen. Not to mention that exercise helps our bones stay strong, keeps us looking good, feeling good, and able to keep up with our busy lives. The only down side to this is that we don't always choose to do what is good for us, whether it is exercising or reading more or getting up in the morning after the snooze alarm goes off for (only) the second time. Read the following tips to help you reach and maintain your healthy body weight. Focus on incorporating one or two or at a time into your workout.

1. Don't worry that you aren't exercising "enough".

Make a commitment and keep it. In the ideal world you would follow the guidelines of exercising 3 to 5 times a week for 20 to 60 minutes. In the real world, remember that whatever amount of time you are able to consistently commit to your workout is the right amount of exercise for you at this time. If that is 2 times a week for 20 minutes, that's great. If it is 2 times a week for 30 minutes, then that is great too. Better to aim for what you know you can do and build from there. That way you can feel successful and keep your commitment to yourself instead of feeling disappointed that you haven't done enough.

2. Do your weight lifting first.

If you are someone who always does your cardiovascular ("aerobic") workout first - stair stepper, elliptical trainer, stationary bike, or often skip strength training, try reversing the order of your workout and do your weight lifting first. This way you will be sure to not skip this critical component and spend all of your time on cardio training. Redirect your focus on toning your muscle, especially if you haven't been seeing the results you want despite hours at the gym. You will see a positive change in the shape and feel of your body. Guaranteed! When you are done with the weights then use the remaining time to work up a sweat on the treadmill.

3. Increase the intensity of your workout.

Use the Exercise Intensity Scale to rate how easy or difficult each exercise is for you to perform. This will help you to determine whether you are lifting the correct amount of weight and get the results you want. For example, if you rate your exercise between 1 and 4 try increasing the weight by 1- or 2-lb. each workout. Continue to increase the weight until you rate the exercise a 7. If you rate the exercise between 5 and 6 then try to increase the weight by 1- to 2-lb. for your second set of 8 reps and work towards using that weight for all sets to a increase your rating to a 7.

If you usually read magazines or books while you are pedaling away on the stationary bike, put the magazine down and focus on the exercise and how your body is feeling.

If you exercise regularly and feel that your diet is healthy, but you still aren't seeing the results that you want, the odds are very good that you are not exercising at the proper intensity. Set a goal of increasing your cardio workout by one level or setting and then add a few minutes at an even higher level and then returning to your usual setting. This will gradually allow you to feel comfortable at a higher intensity and burns more calories in a short period of time.

4. Monitor your heart rate.

Click here to determine your "Target Heart Rate". Try to exercise at 75-85% of your maximum heart rate. Most people will naturally settle in and exercise at a lower intensity of around 50% of maximum heart rate if they aren't monitoring their workout. Try using a heart rate monitor or equipment at the gym with a heart rate monitoring feature. You may be surprised at what you see.

5. Keep your workout time to 1 hour or less.

This will keep you motivated and not dreading the gym. By focusing on the task at hand (exercise) and the goals that you want to accomplish, your workout will be more efficient.

Finish up with a stretch and then hit the shower -- and the road to a healthy and trimmer you. If you still feel that you don't have enough time to workout then return to Step 1.

6. Don't be a fitness loner.

A Fitness Community may be the key element that your workout is missing. Social support has an amazing effect that cannot be underestimated. If you enjoy working out at home, try to exercise with other people at least once a week by taking a class or doing your workout at a fitness center. If you exercise at a community center or gym already, try joining a walking club or running club or taking lessons in something that has always interested you (yoga, sailing or ice-skating for example) to make more personal connection with others.

7. Try our Strong Women fitness programs.

If you are a beginner to intermediate exerciser try Stay Slim or Vibrant Aging. If you are an intermediate to advanced exerciser, try Strong Bones.

8. Keep up the good work!

Be your own coach. Think words of encouragement while you are exercising. Congratulate yourself. Give yourself positive feedback. And keep up the good work!

by Jennifer Layne, MS, CSCS
Created December, 2000