Along with making changes to our diet, committing to a workout program is typically one of the first responsibilities we can adopt in sobriety outside of the work we are doing in our recovery programs. Understanding the fundamentals of working out is invaluable because if we can assimilate a basic understanding of what we are looking to achieve, we can engage in workouts that will help us obtain our goal in a more effective and efficient manner. First we can discuss the importance of cardiovascular workouts; including cardio in any program is important because it not only works to improve the function of our heart and lungs, but it can also help to provide the feel-good neurotransmitters that we need in order to help regulate our moods and fend off depression. The typical prescription for cardio is a frequency of three days a week for about 60 minutes per session. If we are engaged in a sport such as basketball or soccer, however, we can expect that the cardio sessions may be shorter and that is fine due to the intensity of those types of workouts which are called High Intensity Interval Training (HIIT). Whether we prefer jogging at a less intense pace or we enjoy HIIT at a more intense pace but shorter duration, it is important that we maintain a consistent commitment to these aerobic exercises.

Next we will discuss the dimension of weight-lifting and it is crucial to point out that this dimension may scare some females away who believe that they would appear “bulky” or “buff” if they engaged in lifting weights. While this can be true in extremely rare cases, generally females who engage in weight lifting programs at least three times a week find that they experience a more “toned” physique as opposed to a bigger and bulkier one. Due to the natural lack of testosterone in the female system, it is much more difficult to add on marked amounts of muscle mass during the weight lifting process. With this understanding, incorporating a weight lifting dimension to our workout regimens, whether we are male or female, is another important facet in the adoption of a holistic approach to getting in shape. In part II of this series, we will break down the fundamental mechanics of weight lifting so that we will have the knowledge necessary to engage in a weight lifting program without having to pay extra fees at the gym for personal training.

Tree House Recovery of Portland, Oregon is a men’s addiction treatment center that teaches our clients how to roll with life’s punches and use the tools they’ve learned throughout the treatment process to stay on top of anything life throws at them. Call (503) 850-2474 to see how we can help you today.