10 COMPONENTS TO IMPROVING YOUR FITNESS!

I have been reading article after article about helping people stay on a fitness routine or on a path into fitness.   I finally narrowed it down to these 10 components that I think will help improve your fitness or get you started on that path...

1. DO DIFFERENT PHYSICAL ACTIVITIES ON DIFFERENT DAYS OF THE WEEK...  In other words:  CROSS-TRAIN!!  Mix it up!  I have an earlier blog entry on the benefits of cross training...  click on this link to read it:  http://stayfitwithjudi.blogspot.com/2011/02/what-about-cross-training.html
2. With that said about Cross-Training...  LEARN, REFINE AND FOCUS ON ONE SPORT OR ACTIVITY.  Is running, walking or cycling your favorite?  Practice it, read about it, PERFECT it.  Give one specific sport/exercise all your attention and power.  For me, it's cycling.  I can't get enough of it and I read about it, study it, and DO it!!  
3. MAKE A CHALLENGE FOR YOURSELF.  Find the one exercise or activity that REALLY challenges you.  Set a goal for yourself in regards to really perfecting that challenge.  Maybe your goal is 3 months, 6 months or 9 months to really master the one thing that challenges you and in turn will make you work harder.  In essence, you will be IN TRAINING!  Maybe your challenge is dancing, Zumba or something of that sort.  Maybe it's Yoga, running, Pilates, power walking or cycling....  STEP OUT OF THE COMFORT ZONE!!  
4. DRINK WATER!!  Hydration is key to body function.  Make sure you drink enough water everyday.  This not only helps hydrate, but it helps flush toxins out of the body.  You should drink enough that when you go to the bathroom, it comes out clear to nearly clear.  The darker your output, the more dehydrated you are and there are so many ailments associated with that, including kidney stones!!  So flush out that system!! 
5. EAT PROPERLY!!  CLEAN UP YOUR DIET!!  Can you take away junk food from your life?  Can you eat only what you can pronounce?  It's not that hard to do, it just will take a little change.  There is  a dietary regimen out there called the Paleolithic Diet.  It's somewhat similar to the Biblical Diet, which gives you biblical guidelines for your food intake.  Here is a link that discusses the Paleo Diet.  Now, I don't follow this diet because I am a vegetarian, but I thought it was credible enough to post it this blog.  This is the link for the description opf the PALEOLITHIC DIET:  http://lowcarbdiets.about.com/od/paleodietcavemandiet/a/paleodietfood.htm  I would incoorporate carbs into this diet.  Whole grains bread, brown rice, etc are necessary for your diet!!  AND....Here is a link for a blog entry that I made earlier this year about the Biblical Diet:  http://stayfitwithjudi.blogspot.com/2011/04/with-passover-and-easter-about-us-what.html
6. WORKING RECOVERY!!  Instead of taking a whole day off from working out, add some ACTIVE recovery or WORKING recovery to your regimen.  Maybe a gentle stretching, walking on the beach or at a park,  Just know that you don't have to go HARD all the time.  Your body needs time to recover.   For example, Power Lifters do not train all out all the time!!  They actually "peak" their training maximum output or their training poundage several times over a long period of time!
7. H.I.I.T. !!!    This is High Intensity Interval Training.  Please read this previous post on the importance of this type of training.  In this post is a video to watch as well:  http://stayfitwithjudi.blogspot.com/2011/05/interval-training-huh-what-is-it.html
8. COOL DOWN AND STRETCH AFTER A WORKOUT!  Try to spend at least 7-10 minutes after your training session to cool down.  For example, if you were running, jog. If you were walking, stroll, etc....  This will help to prevent injuries, and give your muscles a chance to recover. Then you need to do a minimum of 7-10 minutes of stretching.  This ensures that your muscles become looser and help prevent cramping or tightness after working out.  These two steps are often overlooked and lead to an inability to maintain a high level of fitness (due to soreness and injury). Try to spend at least 7-10 minutes both of these important components to total fitness!!  
9. This one goes without saying, but I thought I would put it in anyways:  AVOID ALCOHOL, DRUGS AND CIGARETTES !!  We know drugs and tobacco are highly addictive and detrimental to your health. You can work out all you want, but you will not be at a healthy state if you use drugs or cigarettes!  As far as alcohol goes, I personally don't like it.  I don't drink at all.  Alcohol, when used excessively, can also cause many health problems including cancer of the mouth, throat, liver and pancreas.  If you do want to drink, I found these guidelines:  Men should drink no more than 14 units of alcohol per week, and no more than 2 units in one day. Women should drink no more than 10.5 units of alcohol per week, and no more than 1.5 units in one day. A unit is defined as one beer, one shot or mixed drink, or one glass of wine.  (These guidelines are definitely one of varying discussion... I just happened to find and agree with these.)
10. SLEEP WELL!!!  Hopefully this isn't a problem for you.  If you incorporate fitness into your daily routine, your sleep should come easily. Sleeping is key and essential to all aspects of your life.  Here is a link to an article from the Harvard Health Publication on why we should not scrimp on sleep: http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health

I hope these are components that you can fit into your daily lifestyle.  If you have any questions or concerns, please feel free to contact me through this blog of through Facebook. 

Stay fit and be healthy!!!