Tooele County Health Department Logo
Tooele County Health Department
Utah's Local Health Districts
Link to TCHD Home Page
Tooele County Health Department Banner Link to Administration Link to Community Services Link to Environmental Health Link to Family and School Health Link to Support Services Link to Healthy Smiles Dental Clinic Link to "Contact Us"
Link to site map
Exercise Works
Link back to Community Services - TCHD
Aerobic and Anaerobic Exercise
Link to Basal Metabolic Rate
Link to Calories burned per activity
Link to Your Target Heart Rate
Fat Cells
Walkers, Runners, and Joggers
 
 
Congratulations for visiting this page! It means you are either in an exercise program at the present time, or are looking for ways to begin one. Maybe you are tired of being winded when you climb a flight of stairs. Perhaps you are just plain tired of being overweight. Burning fat might be your goal. Maybe you are strong and just want to stay that way. Whatever reason brought you to this page, you are to be commended!
   
 

Making a resolution to be physically active fills you with hope and determination - for a while. But the sad fact is that eight out of ten people don't keep their exercise commitment for even a month. Some decisions in life are pretty minor, subscribing to the paper instead of going to the store to purchase it every day, for example. Other changes, however, like exercising regularly, or losing a significant amount of weight are major changes which not only require a lifestyle change, but determination as well. As you begin your program, remember to start slow and work your way up to more vigorous exercise. Don't get trapped by these excuses:

Exercise Cop-OutsIt's too hot...........rainy..............stormy................dry.
Exercise Cop-OutsI'm tired.
Exercise Cop-OutsI might get bored.
Exercise Cop-OutsI don't have time.
Exercise Cop-OutsI won't succeed.
Exercise Cop-OutsI haven't exercised forever!
Exercise Cop-OutsI just don't want to.

 
 
 

Being or becoming physically fit is a big decision in anyone's lifetime. Probably the biggest decision you will ever make. To become part of your everyday life, eTime to Exercisexercise becomes as important as:
Exercise and Physical Fitness Taking a shower
Exercise and Physical Fitness Breathing
Exercise and Physical Fitness Brushing your teeth
Exercise and Physical Fitness Eating a meal
It becomes part of your life as surely as depositing
your paycheck, having parent teacher conferences, going to the grocery store, getting a haircut.

 
 

An effective program combines both Aerobic (with oxygen) and Anaerobic (without oxygen) activities. It doesn't mean you don't breath when you are working out anaerobically, it just means you aren't burning fat. Instead, you are developing good strong muscles and burning calories!

 

Here are some tips to help you be successful with your exercise program:

Have a specific plan.  (I will walk at lunchtime four times per week for 30 minutes.)

Set REALISTIC goals. (Start slowly.  Work your way up a faster speed, longer time, etc.)

Use motivational equipment. (Headset with lively music, New walking shoes, Treadmill in good working condition, heart monitor to measure THR).  Use whatever works for you!!!

Schedule a regular time and place. (Write it down and stick to it.) Remember, you were a human being long before you were a spouse, partner, parent, employee, or whomever. You are worth the time and effort.

Involve family and friends as much as possible.  (Support Systems.)  Pull physically active people into your life. They will motivate you in a powerful way. Did you know that a dog is a great support system? Find one that has to be exercised every day. Let your dog take you on a walk/run every day.

Vary your activity.  (Try new things - have a summer and a winter plan.)

Avoid injury.  (Warm up and cool down properly.) Cool down is important to ensure return of blood to the brain from the veins.  It also helps avoid Lactic Acid buildup in the muscles.

Keep a record. (Look back on your progress from time to time.)  There will be some off days as well as productive days, but concentrate on your accomplishments, not your off days.

Look toward to the future. Won't it  be great to be able to get off a chair without help? You can play with your grandkids on the floor because you can get up and down easier.  You can even climb the stairs!


Email the WebMaster
Email the Web Master

Tooele County Health Department Division of Community Services
151 North Main Street   • Tooele Utah • 84074
(435) 277 - 2440 • Fax (435) 277-2444