Why Excersise?

We know you're not stupid - you get that you should probably work out.  But here are some concrete reasons to remind you why, and that's it's not JUST about being popular or looking good!

1. Aerobic exercise, especially running, can help make feelings of depression and frustration disappear. After 20 or more minutes of continuous slow running, your body releases powerful hormones (called endorphins) that start pumping through your bloodstream, producing a strong "runner's high" that does wonders for your self-esteem.

2. Not everyone has the discipline and ability to set a goal and reach it with slow, steady and hard work.  You'll feel great for having done that!

3. Every time you work out, your muscles develop strength and power. Your lungs hold mega amounts of oxygen. You'll find that you're staring at yourself in full-length mirrors because you look AWESOME! And your metabolism will burn extra fat for hours afterwards.

4. The more exercise you do, the more energy you'll have for hours afterwards. Your body will kick into overdrive after a few weeks of conditioning and you will feel more energized than you ever have before.

5. Aerobic exercise conditions your body to perform longer, faster, and more efficiently. Wait until your coach sees you play soccer or baseball!

6. It's a perfect time to be alone and think. You'll be blown away by the creative thoughts -- ideas for research papers, ways to end that fight with your best friend, and what to say to that cute kid in the neighborhood.  Or...

7. It's an awesome time to chat with friends. (And talking slows your pace, so you'll exercise longer.)

8. Your heart becomes more efficient at pumping blood and oxygen through your body and you'll think more clearly. You'll also protect yourself from heart attacks and strokes when you get older.

9. Running and walking are convenient and don't cost much. All you have to do is walk out the door and put one foot in front of the other. No need for pools, courts, or fields. Splurge on good running shoes, but go the el-cheapo route for shorts, t-shirts, and sweats.

Easy Does It!

Are you just starting a new work out regimen?  Going from zero to overdrive is never a good idea for any engine, and your body is no different!  You can't reach your fitness goals in one week, so be realistic! 

What does that mean?  Start small.  Don't overdo it!  How can you tell?  There are a few signs that you might be doing to much for your current fitness level that you can look for. 

1. Can't speak.  While exercising, it's okay for your breathing to get a little more difficult, but you should always be able to carry on a conversation with a friend.  When this becomes impossible, you know it's time to slow down a little!

2. Blotchy skin.  Some people get blotchy very quickly or easily, so it's not as good a sign for them, but if this isn't something that normally happens to you, it's a sign that your body isn't quite keeping up in its attempts to keep your temperature cool and well balanced.  Another good sign that you need to slow down!

3. Dizziness.  This one should be a gimmie, but sometimes people are so determined to 'get fit', that they'll ignore even the most obvious signs their body is sending them!  Dizziness is a sign that your body isn't getting enough oxygen-bearing blood to your brain, and you need to back off! 

4. Cramps or Stitches.  This can be a sign that your body isn't processing enough calcium or potassium out of your blood to keep your muscles contracting smoothly.  Slow down, or even stop, and stretch out those poor muscles!

None of these symptoms needs to be a major problem, as long as you listen to your body, slow down, and let yourself recover.  With daily repetition, the tasks you are asking your body to perform will become easier for it, as it adapts to the new conditions, and begins to improve its functions! 

There will always be times of progress and times when you feel you're not getting ahead at all, but with patience, hard work and time, you'll reach your fitness goals!  Just maybe not the day after you start working out!

As always, check with your parents and/or your family doctor before starting any fitness programs.