The Maintain-Your-Weight Workout
Exercise to keep the pounds off
Add Strength Training to the Mix continued...
Most strength training programs call for weight lifting two or three days
each week, with one full day of rest between workouts to allow your muscles to
recover, according to the physical activity and weight control recommendations
of the National Institute of Diabetes & Digestive & Kidney
If you are new to strength training, or physical activity in general, the
NIDDK suggests hiring a certified personal trainer who can plan an
individualized program to help you work out safely and effectively. Look for a
trainer with a degree in exercise physiology or who is certified through a
national certification program such as the American College of Sports Medicine
or National Strength and Conditioning Association.
Tips For Staying Motivated
Here are some suggestions for staying motivated and keeping the weight off
once you're reached your goal:
- Track your progress. The NIDDK suggests keeping an activity log noting when
you worked out, what activity you did, how long you did the activity, and how
you felt during your workout.
- Think variety. Doing a range of different physical activities, and changing
the pace or intensity of your workouts, will help prevent boredom and keep your
mind and body challenged. Once your current workout starts to feel easy, very
gradually increase the time or intensity, perhaps adding five minutes to your
daily walk or five pounds to your weight stack. (It's always a good idea to
check with your doctor before starting a new type of exercise routine.)
- Get support. Encourage family and friends to support you and join you in
your activity. Form walking groups with co-workers, play with your children
outside, or take a dance class with friends.
- Watch less television. Numerous studies show that the more television a
person watches, the more likely he or she is to be obese and to have
- If you just can't fit in an hour a day, do some sort of physical activity
on most days (even housework or raking the yard). Studies have shown that even
light to moderate exercise can improve your health and reduce your risk of
developing type 2 diabetes.
Originally published Oct. 10, 2003.
Medically updated Oct. 7, 2005.