Welcome to A-M B-WELL inc. Welcome to A-M B-WELL inc.
Welcome to A-M B-WELL inc.
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Quick Introduction to the Zone
Analogy of a Life in the Zone
How To Enter the Zone
Food Basics
Eyeballing Method
Top Ten Basic Zone Principles
A Day in the Zone
What is a Block?
Fine Tuning in the Zone
How to Zone a Recipe
Recipes
Top Ten Ways to Eat Out Zonefully
Exercise in the Zone
Top Ten Zone Exercise Tips
Kids in the Zone
What are Eicosanoids?
Living in the Zone
Four Pillars of Aging
How to Reduce Stress
Short and Long-Term Goals
How to Survive Holiday Eating
How to Break a Hormonal Plateau
Maintenance in the Zone

Top Ten Zone Exercise Tips

Top Ten Zone Exercise Tips

1. Before you begin any exercise program, get an assessment of your overall fitness level from your family doctor.
2. Always have a Zone snack 30-45 minutes prior to exercising (unless you have already eaten a Zone meal not more than 3-5 hours prior).
3. Ensure you drink lots of water before, during and after your workout, especially if doing intense cardio.  Remember the Zone is a fat burning diet that requires water.
4. Always eat a Zone snack after exercising unless you plan on having a Zone meal. 
5. Always warm up and cool down.  Begin with a slow warm up of  5-10 minutes, followed by some gentle stretching. Then gradually climb into the target range you have set. End every workout with a 5-10 minute cool down,
again followed by some gentle stretching.   People who warm up and cool down adequately are less likely to have athletic injuries.
6. Exercise in the target range that you have set at least 5 times per week, with no more than 48 hours between sessions. 
7. Choose activities that use large muscle groups and which are continuous in nature. Some good examples are walking, swimming, running, aerobic dance, kick boxing, stair climbing machines, ski machines, treadmills, cycling, exercise bikes and weight-training exercises.  Cross training is a great way to exercise all muscle groups, reduces boredom and keeps motivation high.
8. Start in a low exercise intensity zone and build up.  Select an exercise intensity zone that is both within your capability and in which you can achieve consistency.  That way you are more apt to stick with the program, have less injuries and develop a positive attitude towards exercise in general.  Donít be afraid to take a day or two off, especially if muscles are sore. 
9. Never train more than 45 minutes anaerobically as cortisol levels will rise which will negate the human growth hormone.
10. Make exercise a part of your life ie take the stairs, walk to the store instead of driving, clean your house, do some gardening. 


 

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[ Quick Introduction to the Zone   ][  Analogy of a Life in the Zone  ][  How To Enter the Zone  ][  Food Basics  ][  Eyeballing Method   ]
[ Top Ten Basic Zone Principles  ][  A Day in the Zone  ][  What is a Block?  ][  Fine Tuning in the Zone  ][  How to Zone a Recipe  ]
[ Recipes  ][ Top Ten Ways to Eat Out Zonefully  ][  Exercise in the Zone  ][  Top Ten Zone Exercise Tips  ][ Kids in the Zone  ]
[ What are Eicosanoids?  ][ Living in the Zone  ][  Four Pillars of Aging  ][  How to Reduce Stress  ][ Short and Long-Term Goals  ]
[ How to Survive Holiday Eating  ][  How to Break a Hormonal Plateau  ][  Maintenance in the Zone  ]

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