Cardio Options

Even though I believe that strength training is the top priority for fitness, I do think that cardiovascular/aerobic training is essential, too. It's good for long-term brain functioning, endurance and, of course, a strong cardiovascular system.

In my opinion, it doesn't matter what you do, as long as you enjoy it and get your heart rate up for a sustained period.

As for me, since I can't run because of bad feet, my favorite cardio workout is the stairs. I just happen to live in a 15-story building, so I have been walking the stairs once a week: four times all the way up and down. On two other days of the week, I'll ride a stationary bike and use an elliptical machine. I choose the piece of equipment depending upon my mood. This gives me lots of variety. I never have to do the same thing twice in a week, unless I choose to do so.

My rule of thumb is to get my heart rate up to training level (between 65 and 85% of maximum) and keep it there for about 15 minutes. I add five minutes of warm-up and two minutes to cool down, for a total of 22 minutes. This is just about how long my four flights of stairs takes.

Keep in mind that a weight training workout can have a cardio dimension if you don't rest between sets.

Pick your favorite way to get your blood pumping and do it at least three days a week. It may help prevent dementia in old age, and it will definitely make you feel good right now.

What Not to Wear...at the Gym

Here's a tip for any woman who is not under the age of 30 and in fantastic shape. Never wear light gray, white or other light-colored form-fitting pants at the gym (or anywhere else for that matter). This has nothing to do with your workout. It has to do with saving you from embarrassment. If you are tempted to wear any of these light-colored form-fitting pants, first take a look in the rear-view mirror. The sight may not be pretty.

Let's face it. Even if you are in great shape, time and gravity have a way of wreaking havoc on our bodies. Dimples, rolls, wrinkles and sagging are not the features we want to accentuate.

Same goes for the legs. If your legs have that weathered look, ditch the shorts. Go for cropped-length or long pants.

Buy some nice dark-colored pants and do yourself, and everyone else in the gym, a favor.

Working Out When You're Not in the Mood

Keeping motivated to work out is hard work in itself. There are always days when we've had a hard day at work, we've had a bad experience with a friend or spouse or we are just plain-old lazy. How do you keep up your motivation?

Motivation is irrelevant. You must believe you have to work out to stay in optimum condition. Do you have to get motivated to brush your teeth or wash your hair? No. You do it because you know you have to.

Exercise is the same. It's essential to living a healthy life. Go and do it whether you're in the mood or not. Once you start training, you're likely to get into the mood and have a great workout. Sometimes it's just a matter of getting up off the couch and moving.

There may be days when you are just going through the motions. That's OK. What's important is that a mediocre workout is better than no workout. You're likely to have a great workout the next time.

If you have a training partner, that helps. My husband and I have been working out together since we met nearly 26 years ago. But each of us would work out on our own anyway. It's that important to us.

Find a buddy if it helps. Regardless, get up and get to the gym. Chances are, once you're there, you'll be glad you went.