For 2008, we've enlisted the help of Fitness Expert Gin Miller to provide personal coaching services to 11 Cooking Light readers. Each described her current fitness routine and how she hoped to improve it, then Gin mapped out a new program to achieve each reader's goals.
Reader: Sarah Leichnetz, Boulder, Colorado
Her challenge: "I need a specific plan to follow because I'm unsure where to start or how to work out correctly."
Her story: Leichnetz rarely exercises but knows that needs to change. "As I become older, I notice my body is changing, yet I don't know what to do about it," she says. In addition to wanting to tone trouble spots like thighs and stomach, Leichnetz's job as a sign language interpreter creates a unique fitness need. Most of her days are spent driving back and forth to schools and other facilities. "Being in the car for long
periods of time, and working with my hands all day, has caused me to experience tension and stress in my upper back, neck, and shoulders," she says.
Her new program at a glance:
You'll need: 3- to 5-pound weighted balls or dumbbells, yoga mat, and a sturdy chair
Monday and Friday: 30-minute walk, plus two sets of each strength-training move
Tuesday or Thursday: 30-minute walk
Saturday: 30-minute hill walk on treadmill, set at level 5 incline, or hilly outdoor route
Sunday: Rest
In week 4, increase Monday-Friday walk and hill walk to 45 minutes, and do three sets of each strength-training move
Gin's prescription:
"Since Leichnetz has little exercise experience, she's in need of a beginner's plan. The workout I have designed will introduce her, and other beginners, to all aspects of fitness: cardio, strength, and flexibility," Miller says.
Set a comfortable pace. If, like Leichnetz, you've been inactive, consult your doctor before beginning, then take it slow and steady. "Be sure to pay close attention to how your body feels," Miller says. "Take as much rest as you need between sets when strength training, or slow your pace if you feel discomfort during cardio. Just try to finish—even if it takes longer than you had hoped."
Add cardio. Walking is the ideal cardiovascular exercise for a beginner. It requires little equipment—just a good pair of walking shoes and proper outerwear—and can be done anywhere, even on a treadmill. "Walking helps improve overall fitness by increasing endurance and strength, and will help you burn more calories," Miller says. The walking routine will allow Leichnetz to set and meet achievable weekly goals. A 20-minute mile is an ideal fitness walking pace.
Choose the right equipment. The strength workout uses small, pliable three- to five-pound handheld balls. "They are a comfortable alternative to dumbbells, while still providing enough resistance to strengthen and tone muscles," Miller says.
Stay motivated. "As your confidence builds, you can begin setting small measurable goals for your routine," Miller says. In this case, that means adding challenge moves, increasing the amount of weight you use, or incorporating segments of jogging into your normal walking routine a few days a week. "Although it may take four to six weeks to see significant physical results, you should reap a few rewards within the first week, like boosted confidence, increased energy, and a better night's rest," Miller says.
