Frank Mikulka's Weekly Fitness Tip
Whatís a Good Plan for Sustained Fitness? (January 9, 2007)

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Itís the New Year and like many people Iíve decided to take better care of myself and join a gym. What should be my basic game plan for a sustainable success? (Joan, Amityville)

Happy New Year! Itís great that you have decided to take care of the body you live in everyday!

  • Cardiovascular training to burn fat and strengthen your heart. Minimum 3X per week, 30 minutes to 1 hour according to fitness level, gradually progressing in time and intensity.
  • Strength training builds muscles, boosts your metabolism and increases bone density. Minimum 2X per week, working large muscle groups. Here it is important to use compound exercises like squats, lunges and push-ups for activities of daily living.
  • Flexibility exercises and stretches to keep you limber and prevent injury. Ask a reputable to trainer to show you how.
  • And last, but not least, a proper nutrition program. Suggested: 5 or 6 meals a day (less food, more frequency), Avoid white-refined foods high in sugar and fried products. Aim for lean protein, whole grains, fruits, vegetables and healthy fats. Drink plenty of water to flush out the toxins.
Make sure you have quality rest time for your body to heal! These are the basics and they work!

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on