CHRISTUS Southeast Texas - LiveWell

Whether you're toning, shaping, sculpting or strength training, finding a good exercise plan starts by using your head and consulting your physician. *for a woman with an average weight of 150 lbs. EXERCISE WHY TRY IT? CALORIES IT BURNS* WATCH OUT Zumba ® Part dance routine, part aerobic powerhouse, Zumba ® Fitness lets you lunge, squat, kick and shimmy your way to a healthier, leaner body. Up to 500 calories in a 45-minute mid-level class Cardiac intense, this workout is not for the faint of heart. CrossFit Rooted in military basic training fitness models, this strength and conditioning program combines high-intensity, fast-mov- ing series of pull-ups, weight lifting, running and jumping. Up to 500 calories per 20-minute workout Jumping, running and lifting heavy weights can be tough on joints and the lower back. Barre Concept ® This hybrid ballet/low-impact workout blends strengthen- ing and lengthening exercises to help work muscles deep in the hips, thighs and stomach. Up to 650 calories in a one- hour class Precise movements are required that may strain the lower back and core if done incorrectly. Hot Yoga You get your stretch on during this typically 90-minute yoga class taught in a room where temperatures soar upward of 105 degrees. Up to 500 calories during a 90-minute workout Training in high-heat conditions can stress the heart and raise blood pres- sure. Rowing Using a rowing machine provides a full-body, low-impact, cardio workout. Up to 480 calories an hour The lower back can be strained if move- ments are done incorrectly. Swimming Pushing yourself through water slims and tones the entire body by using all muscle groups at once with decreased stress on joints. Up to 250 calories for every 30 minutes of swimming at a casual pace Continual exposure to chlorine found in pools can dry out skin and hair. Stair Climber This total-body cardio blaster burns fat and strengthens legs. 5 calories a minute when done at high-intensity interval training levels This workout can be tough on joints such as knees and hips. Power Walking A great alternative to jogging, a power/speed walk can clear your head and get your muscles moving, and is less stressful on bones and muscles. A pace of 4 miles an hour burns 200 calories every half-hour Power walking may be too strenuous for those with heart issues. Jump Rope This old-school fitness favorite improves balance and co- ordination while working arms, legs, core and the heart. Done in intervals, up to 350 calories in 30 minutes and as many as 1,000 in an hour Jumping rope requires stamina and high energy and can affect the spine if not done properly. Kettle Bell Training This complete-body workout using weights that resemble can- nonballs with handles is appropriate for all ages and levels. Upward of 1,200 calories an hour Training must be performed with proper form to avoid injuring your back. Stationary Cycling This no-impact aerobic workout is tough on fat; all you need is the bike! Peddling at a moderate rate for an hour can burn 260 calories. Boredom can set in, so try workout music or have a TV on. " physician. The Dirt on a Winning Workout " Depending on a woman's age, health and physical ability, staying in shape can be as simple as lacing up your comfortable sneakers and taking a brisk 45-minute walk five days a week. For women committed to working out on a routine basis, it's important to try a variety of activities until they find what feels right for their joints and muscles, in addition to keeping their interest piqued and enthusiasm high. —Jack Johnston, MD, Orthopedic Surgeon at CHRISTUS Hospital – St. Elizabeth & St. Mary and Medical Director of the CHRISTUS Sports Medicine Center – St. Mary 2

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