How to ramp up your exercise routine

I just got one of the best compliments of my life. Rachel in Renton told me that she was inspired to join a gym after trying a few weeks of my Fitness Me In grocery store and cardio cooking exercise routines. I’m so excited about her healthy lifestyle change!
I hope I’ve managed to inspire others as well. If so, I have some advice from David K. Spierer, Ed.D, co-author of “Get Firefighter Fit,” and assistant professor in the Division of Sports Sciences at Long Island University’s Brooklyn Campus.

He says an intelligent progression of exercise has three keys:

1. Consistency. “Be consistent with your exercise, whether you’re doing the elliptical trainer or walking outside. If it’s not consistent then you can throw it out of the window,” Spierer says. “All of the benefits …don’t come into play unless it’s consistent.”
2. Duration. Once you’ve added exercise to your to-do list, increase the minutes in exercise sessions by 10 percent each week until you max out on available time.
3. Intensity. “Once you get to that ceiling of time, then work on intensity,” Spierer says. For example if you have been walking for 20 minutes a day, pop in some jogging intervals.

I get to the gym as much as possible, and I'm following his advice as I get my foot healed and back up to speed. On the days I cannot make it you know what I'm doing in the grocery store or in front of my stove (if not see this week's Fitness Me In Workout below)!