Workout Zones – Zone 1
While on the Liquid Amino Diet, you are not required to exercise to lose weight. However, we do recommend that you get some physical activity in almost daily. Exercise has been proven to help you not only burn calories, but combat chronic disease, boost metabolism, reduce stress and even help you sleep better! This doesn’t mean you have to go run 5 miles – you can get the benefits of exercise with a low impact zone one workout.
This is usually a warm up type zone. You will elevate your heart rate slightly, but this is something you could almost do indefinitely. You should be able to easily converse and breathe through your nose. Whatever exercise you choose, find one that you enjoy so you will continue to do it. You may also try to rotate between a few different exercise types so you don’t get bored with the same workout every day.
This zone would include a nice/easy 20-30 minute walk and is a great way to get out of the house and get your blood circulating. Walking is nice because it doesn’t require any special equipment. However, most people do walk outside and this can be difficult in poor weather. You can go inside and use a treadmill on those days or maybe try something else. You might even try to change up the route you take, go with friends, or even take the kids or dog with you. Just try to keep it fresh so you don’t stop.
Another good exercise is yoga. It is low impact and helps to strengthen muscles, improve balance, and help with range of motion. A beginning class can teach you the basics and you can then do them at home or stick with the class. If you are already an expert, just keep the workout simple and in the zone.
A few other ideas for low impact workouts that fit in zone 1 are: elliptical machines, stationary bikes, and tai chi. The great thing about many of these is that they can be done inside or out, in a group or by yourself.
Remember that in this zone you want to get your heart rate up but still be able to speak and breathe easily. Many of these exercises can be modified to be zone 2 or 3 workouts as well, so be careful of the amount and intensity you do. Keep your workout to 20-30 minutes per day. Anymore and you should be doing the Active Plan as outlined in your guidebook.
Health coaches are available to help answer questions at 1-800-980-7208.
Written by: Liquid Amino Diet Health Coach Kim L.