How to Work Out Like an Oscar-Nominated Superstar

Besides being nominated for Academy Awards for 2012, what do Brad Pitt, Michele Williams and Jonah Hill all have in common? They have a great workout routine and an even greater desire to be and stay healthy.

Walk it Out

Michelle Williams, nominated for 2012’s leading actress in “My Week with Marilyn,” walked off her baby weight when she had her daughter, Matilda, with the now-deceased Heath Ledger. She said that she likes to “make a plan and set attainable goals.”

Williams states that she never missed a day of walking — even when the weather was terrible. She was on the red carpet six weeks after having her baby, looking as amazing as ever.

I love walking. It is a great way to burn calories without having to spend a lot of money, and the best part about walking is you can do it anywhere!

Dr. James Rippe came up with the “One Mile Walk Test” to determine the fitness level of men and women at different ages. This is what he determined (all times are in minutes and seconds):

Women

Age 20-29 30-39 40-49 50-59 60-69 70+
Excellent <13:12 <13:42 <14:12 <14:42 <15:06 <18:18
Good 13:12-14:06 13:42-14:36 14:12-15:06 14:42-15:36 15:06-16:18 18:18-20:00
Average 14:07-15:06 14:37-15:36 15:07-16:06 15:37-17:00 16:19-17:30 20:01-21:48
Fair 15:07-16:30 15:37-17:00 16:07-17:30 17:01-18:06 17:31-19:12 21:49-24:06
Poor >16:30 >17:00 >17:30 >18:06 >19:12 >24:06

 
Men

Age 20-29 30-39 40-49 50-59 60-69 70+
Excellent <11:54 <12:24 <12:54 <13:24 <14:06 <15:06
Good 11:54-13:00 12:24-13:30 12:54-14:00 13:24-14:24 14:06-15:12 15:06-15:48
Average 13:01-13:42 13:31-14:12 14:01-14:42 14:25-15:12 15:13-16:18 15:49-18:48
Fair 13:43-14:30 14:13-15:00 14:43-15:30 15:13-16:30 16:19-17:18 18:49-20:18
Poor >14:30 >15:00 >15:30 >16:30 >17:18 >20:18

 
If you are starting out doing physical activity, check with your doctor first. Also, if you are just starting out, try walking two times a week for 15 minutes. Increase the frequency and speed each week as you get stronger. Use the chart above to monitor your progress.

Here are some guidelines to consider using this chart to gauge your fitness level:

  • Poor or Fair: Week 1
  • Average: Week 5
  • Good: Week 8
  • Excellent: Week 9

Tone By Running

Jonah Hill, who is nominated for supporting actor in “Moneyball,” has gotten a lot of hype in the past few months for his drastic weight loss.

Jonah says he “called a nutritionist and started running.” He says he doesn’t know how much weight he has lost, exactly, but it’s enough where he has worked up to doing 100 pushups each day.

Again, I love running. I want to be better at it because it is one cardiovascular activity that works for me in toning up. I have been challenging myself to do running intervals, where I will walk or jog for 2 minutes and then run for 1 minute (elevating my heart rate even more). I repeat this slower to faster tempo for 20 to 30 minutes (with a 5-minute warmup and cool-down) two to four times a week.

There are a ton of structured running plans out there for every fitness level. Couch to 5K is a great program, as are Hal Higdon’s running regimens. If you are not a structured type of person, start out slow and increase your distance and stamina each run.

Build Strength

Ah, Mr. Pitt — this is clearly an individual who likes to take care of his body. You don’t get those pecs, abs and arms by sitting on the couch.

Push ups, pull ups and sit ups: oh my! Each of those exercises were included in Brad’s workout routine. For you advanced fitness gurus, here are each of Brad’s workouts for some of his classic movies.

Do you have a favorite workout or exercise you like to do to get fit?

Photo credit: Barbara.Doduk

Resources: MyJellyBean; One Mile Walk Test; Jay’s Fit Life

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One Comment to How to Work Out Like an Oscar-Nominated Superstar

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  1. fitnessguru 3 years ago

    Oh man I totally agree on the walking part. I love walking with a weighted vest to add some more resistance. I also like to sprint then walk and sprint again, similar to the workout mentioned above. It gets me good cardio and sure helps to lose weight and get toned up. Another good source is 
    http://howtoimprovemyjump.wordpress.com/ I always like to take a look and see whats new on that site for workouts. 

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