Fitness Matters: Finding the next level in fitness

Question: I enjoy walking outdoors and walk 4-5 days per week. I feel this is a good workout for me, but do I need to be doing more?

By Jay and Heidi Bryan • February 18, 2015 1:21 pm
Fitness Matters: Finding the next level in fitness

Expert answers to your health and wellness questions

Note from Jay and Heidi: Always see your physician prior to beginning a new exercise routine.

 

Question: I enjoy walking outdoors and walk 4-5 days per week. I feel this is a good workout for me, but do I need to be doing more?

Jay’s answer: A good fitness program should include a balance of cardiovascular, strength and flexibility training. But if walking is what you are enjoying right now, then keep at it!

Understand that, at some point, you’ll want to add the other components if you are serious about getting the most out of your exercise program.

If you are a beginner, walking briskly just 30 minutes a day is a great start toward better health. It will burn some calories, help you manage stress and reduce your risk of cardiovascular disease.

I think it’s great that you are walking five days a week — your body craves the chemistry of exercise on a daily basis. Since you have been walking for some time now, your body likely has reached a plateau and could use some resistance training to increase your metabolism, increase strength and shape your body.

If you are trying to lose weight or you are over age 50, then resistance training is especially important. Just 20 minutes of resistance training performed three times per week will take you to the next level of fitness!

 

Question: Is it safe to work out after giving blood?

Heidi’s answer: The American Red Cross suggests that blood donors do not exert themselves too much for the rest of the day after giving blood. A typical blood donation is a pint.

The absence of red blood cells, iron, plasma and water is enough to decreases oxygen delivery to your muscles by about 10 percent – causing dehydration, dizziness and fatigue. The American Red Cross suggests drinking plenty of fluids before your donation and an additional 32 fluid ounces after your donation to make up for lost blood plasma and fluid volume.

If you do choose to exercise, participate in low to moderate aerobic activity, avoid lifting weights and cease exercise if you begin to feel dizzy or lightheaded.

 

Jay Bryan is an exercise physiologist and Heidi Bryan is a certified personal trainer. To ask Jay or Heidi a question, e-mail them at sequim@anytimefitness.com.