If the modifications are not shown then try to find an alternate exercise that you are comfortable doing that works the same body parts being worked in the routine, or that keeps your heart rate up. If you are not sure how to do this, just take a break and rest until the next move or march in place. Just keep moving. Also, you can watch my Exercise Modification videos available in my iOS app to learn how to do them.
Yes, these workouts are designed to be safe for all ages and conditions. If you are a senior with any heart related health conditions, however, be sure to check with your doctor before starting any type of exercise program.
Yes, they are very beneficial for all people! In fact, studies are now showing that moderate intense workouts like these are more beneficial to your health long term, than high intense, stressful workouts. If you would like to learn more, see my video on YouTube about the benefits of moderate intense exercise, entitled, “Beware! Could This Dangerous Exercise Practice Be Increasing Your Belly Fat & Ruining Your Health!”
The safe way to know if a workout is good for you is to read the titles and descriptions given for each routine, because these will clarify what health conditions they are safe for. If it does not say if the workout is safe for your particular health condition that does not necessarily mean that you cannot do the workout. The description is a precautionary guideline so that you do not overly fatigue or cause extra pain to your body with these workouts. As a general rule, however, none of my workouts are designed to be overly stressful to your body.
If you are feeling worse after one of the workouts, that may mean that it was too much for your pain and/or energy level at this particular time, or that certain moves were too challenging and you pushed through them anyway, or you did too much exercise because you were having a good day when you did it. But, don’t get discouraged, you can work your way up to these routines in time. The more consistent you are with the workouts, even if you can only do a little bit of them, the quicker your body will start to feel better, and in no time you will notice that you can start to do more and more challenging routines and moves.
Never push yourself to a point where you feel exhausted or in pain! If you are having a good day it is safe to increase your intensity a little bit and see how you feel, but do not overdo it because, most likely you will feel worse for the next few days afterwards. Challenge yourself but don’t go overboard.
While it is true that initially some people do see results faster doing these higher intense workouts, studies are now showing that the long term results from consistently doing these types of intense workouts can be very dangerous to your health and can even cause more inflammation in your body, preventing fat loss and muscle growth. If you would like to learn more details about this and why I feel doing moderate intense exercise is way more beneficial for your body in the long run then please watch my YouTube video entitled, “Beware! Could This Dangerous Exercise Practice Be Increasing Your Belly Fat & Ruining Your Health!”
Again, if you learn to listen to your body’s signals you will know when you are working out too hard or too intensely. But if you prefer to know more accurately what your heart rate is, so as to keep it in the moderate-intense range, you can purchase a heart rate watch that will tell you where you are at. Your heart rate should be between 50 to 70% of your maximum heart rate for a moderate-intense workout. Your maximum heart rate is based on your age. An estimate of your maximum age-related heart rate can be obtained by subtracting your age from 220.
While it is true that initially some people do see results faster doing these higher intense workouts, studies are now showing that the long term results from consistently doing these types of intense workouts can be very dangerous to your health and can even cause more inflammation in your body, preventing fat loss and muscle growth. If you would like to learn more details about this and why I feel doing moderate intense exercise is way more beneficial for your body in the long run, please watch my YouTube video entitled, “Beware! Could This Dangerous Exercise Practice Be Increasing Your Belly Fat & Ruining Your Health!”
Because we are all different genders, heights, weights and all have different metabolisms, there is no way for me to accurately tell you how many calories you will burn during any one of my workouts. If you are concerned about finding this out you can purchase a heart rate smart watch that tracts the calories you personally burn durning one of the routines.
A good rule of thumb is to accumulate around 30 minutes of activity every day if you are feeling up to it, but the great thing is that you do not need to do all of these 30 minutes at one time, you can split it up throughout your day. So depending on how energetic you are or how much time you have, 30 minutes is a safe and effective amount to work towards. You can always do more each day but try not to overdo it because it could cause you to end up in bed afterwards for 2-3 days. Do slightly less than you want to do on a good day; this is a safe standard.
The longest workout is 55 minutes and the shortest is 5 minutes so you will have a variety to choose from depending on your energy level for each day.
Listen to your body’s signals. If you are very exhausted or in severe pain, do not feel you have to exercise. This is your body’s way of telling you that you should rest and recover. This takes willpower to do because we often feel we will lose all of our progress with our fitness or that we are not strong or tough enough if we don’t push ourselves through these times, but this will only cause you to be more fatigued and in more pain for a longer period of time afterwards, so it is really counterproductive. Allow yourself to rest when you need it. Please don’t feel guilty, this will just stress out your body more! If you must exercise do a light stretch routine instead. Wait until you are feeling moderately better to jump back into your exercise routine. If you have enough energy to do daily tasks then you should be fine to do one of my workouts, but if you do not, then just rest until you do.
You can do these workouts every single day if you like, but be sure to listen to your body and don’t do anything that is too fatiguing or challenging on days you aren’t feeling well or are overly fatigued. If you feel bad, rest and try one of my stretching routines for a safe option. Be sure to alternate days that you do cardio and toning workouts so as to not overly fatigue your body. If you purchase one of my programs, you will get to follow a safe and balanced sequence of workouts.
If you are consistent with these routines, and you listen to your body and don’t push yourself too much or take it too easy, then you can start to see results in how you feel within the first week or so. Depending on how inflamed you are and depending on your diet and lifestyle, you can start to see results in how you look within 4-6 weeks. Remember though, consistency is the key.
Unfortunately in the fitness world today the trend is to push yourself to extremes, to jump higher, lift heavier, squat until you drop, etc., but if you do not enjoy these types of workouts and they become more of a burden for you to do than a joy, they become harmful to your body because they are adding extra stress to your already stressed out lives, instead of being a source of refreshment and rejuvenation, which should be one of the main benefits of exercise. The more stress we have in our daily lives, even if it is in the form of intense exercise, the more probability that we will stay inflamed and sick, which in the long run causes weight gain and muscle loss. Plus if you don’t enjoy your exercise routine, you won’t be consistent with it, which is the key to looking and feeling better long term…. Doing something super intense, and exhausting 1-2 times a week is not as healthy or beneficial as doing something fun and rejuvenating 5-6 times a week, even if it is less challenging. Trust me! Our bodies are designed to move but in a natural way that feels good to us, not in a way that makes us want to throw up…
Note: If you are dealing with chronic sickness this is extremely important to remember! Try to get out of the mindset that you need to push yourself to extremes to see changes in the way you look. This is just not true…
Learn how to listen to your body’s signals. If you do an exercise that feels painful, awkward, or overly fatiguing to your body, stop and modify the move to what feels better for you, but that still challenges you some. Without me being in your living room with you I cannot know what is working for you and what is not so you need to adapt whenever necessary. If you do a workout that is too challenging or too easy for you the first time, then the next time you come back to do it, simply slow down if it was too fast, lift heavier weights if the lighter weights didn’t challenge you enough, etc.
If you are dealing with and autoimmune disease you need to continue to move your body through regular, moderate exercise, even if it is initially difficult to do, because there are so many long-term benefits that can help you heal faster. Studies have proven that moderate amounts of moderate intensity exercise boosts the immune system, decreases inflammation in the body, increases overall mobility - causing less pain issues, improves your mood and memory, helps you sleep better, and more. All of these things are essential to healing your body and eventually causing you to look and feel better. Exercise is medicine if it is done in the right way and in the right amounts. Do whatever you can to move more throughout your day, you won’t regret it! The workouts here are safe, moderate intensity, and easy on the body so you can safely have the help you need to move more often!
All of the the workouts offered from Cocolime Fitness are medium intensity and low-impact so as not to overly fatigue or stress your body, like many other traditional workouts, yet they have been specifically designed to be extremely effective at increasing your energy, decreasing your pain levels, burning loads of calories, and toning and tightening up your muscles. Most workouts today are designed to either calm your body through things like stretching or challenge and fatigue your body through things like HIIT, Tabata or CrossFit. Cocolime Fitness workouts find a healthy balance between the two so that you benefit more from each workout without stressing out your body. You will find a variety of different kinds of workouts so that you can choose something that you enjoy doing, as well as having the option of changing up what you do each day to keep it interesting and to keep your body guessing for maximum results long term. You no longer have to be stuck with just stretching, pilates, or yoga anymore if you are sick or hate high intensity training. Finally…hurray for that!