How to Turn Fitness Theory into Fitness Practice

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Fitness Practice-script

Theory and Practice by Stephanie Nickel

As a former personal trainer, I know exercise theory.

In general, those who reach their training heart rate for 30+ minutes three or more times per week . . .

  • Improve their cardiovascular health
  • Improve their blood flow
  • Increase the oxygen levels that reach their brains, allowing them to think more clearly and work more effectively

Low impact forms of cardio include brisk walking, swimming, and bicycling. These are recommended for people with joint issues and/or respiratory concerns.

High impact forms include running, kickboxing, and dancing. Even if you have few to no physical concerns, you must take care to avoid injuring yourself.

To determine your training heart rate (and to set other targets), you may want to check out this site for a target heart rate calculator.

I also know that it’s important to do resistance training at least three times per week in order to . . .

  • Build muscle (which metabolizes more calories that fat)
  • Burn calories even when you’re not working out (more likely when you’ve exercised to the point of muscle fatigue, something to work up to)
  • Prevent injury (strong muscles protect joints much better)
  • Maintain/improve bone density
  • Minimize the symptoms of some chronic conditions

Learning to “pump iron” has many benefits for both men and women, but if that’s not appealing, there are alternatives:

  • Bodyweight routines
  • Low weights (no more than 5-10 pounds) and high reps, which typically tones rather than builds muscle mass

Theory. All theory.

Now, about practice . . .

I, Stephanie Nickel, have a wedding to attend in September. Even more than that, we want to spend a lot of time walking and hill-climbing while we’re in the UK. Though my asthma is well in hand and rarely gives me any problems, I must build some endurance. (A little weight loss wouldn’t hurt my feelings either.)
Just how am I going to go about it?
I am going to walk 30+ minutes 5-6 times per week in addition to my evening strolls with my hubby.
I am going to do at least three 30+-minute resistance routines each week.
I am also going to eat better and drink more water.

Everyone is unique with unique health concerns. Before beginning or changing an exercise routine, check with your doctor. The exercise theory and fitness plan in this article are for information only and are not meant to replace professional medical and/or fitness advice. Readers implement this information at their own risk.


Fitness is more than theory; it’s practice—and more practice. (tweet this)


Check out other articles by Stephanie

10 Exercise Tips for Asthmatics

12 Reasons You Should Walk

9 Reasons to Exercise when You’re Too Busy to Exercise


Stephanie Nickel


Steph Beth Nickel is an author, a freelance editor and writer, a labour doula, and a former personal trainer. She’d love to connect with you on Facebook or Twitter, on her website or blog.

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