By: Michelle Bery
Most of us have been at a place in our lives where we are
struggling to regain our physical fitness. The accumulation of a
few - or many - pounds over a few years, a sedentary lifestyle
spent sitting at a desk, and a chaotic schedule that has not
allowed much time for ourselves have all contributed to an
unhealthy body. But for those of us looking to right the wrong
and get healthy, there can be no greater connection between diet
and fitness.
Overall health comes with a strong body that is being fed
nutritiously and is physically active. Most of us understand
that in order to lose weight and get healthy we must combine
diet and fitness through a concentrated and consistent
implementation of a healthy food plan and exercise regime. There
is no way around this formula; for all the magic diet pills and
get healthy quick schemes - it all comes down to this simple
combination. And if you ignore the combination then you will
ultimately fail at achieving long term health.
To begin a diet and fitness regime you must first know where you
are starting. Begin with your food intake and look for ways on a
weekly basis to begin eliminating those food groups that are
contributing to weight gain and an unhealthy lifestyle. Many
people, when embarking on a new diet plan, will eliminate
everything right away, and while this may hold up for a few days
or even weeks, eventually that person will go right back to
their old eating habits. The key word here is "habit" and in
order to establish a new habit you must do it slowly. For the
first several weeks focus on removing those food groups that are
high in saturated fat, or greasy, fried foods. Begin adding more
fresh fruits and vegetables and lean proteins into your diet.
Following this, begin to eliminate those items containing sugar
including products made from white flour. Instead, introduce
products that contain whole grain or wheat. Move towards a diet
and fitness program that focuses on whole, natural foods and
avoids any food that is processed in any way and is therefore
likely to contain sugar and preservatives.
A diet and fitness regime must also account for physical
activity and this should be moved into gradually as well. Begin
by incorporating small amounts of physical activity into your
daily life - taking the stairs, taking short walks, stretching
in the morning - and build from there. Work towards a consistent
and weekly regime that includes cardiovascular exercise - such
as walking, running, and aerobics; stretching and core work -
such as yoga or Pilates; and weight training - such as the
lifting of free weights or the use of machines.
If you proceed gradually and begin to take control of your life
through food and exercise, you will soon find that your diet and
fitness regime has paid off in weight loss, increased energy,
and overall health.
About the author:
For easy to understand, in depth information about diet and
fitness visit our ezGuide 2 href="http://fitness.ezguide2.com">Fitness.
Sunday, March 25, 2007
Friday, March 23, 2007
Ten Health Club Secrets
By: Lanny Schaffer, Ph.D
Joining a health club is a major decision. When you first visit
or join a gym everything may look great from the outside.
Unfortunately, there are many secrets your gym does not want you
to know:
1)DON'T TOUCH ANYTHING- IT's CRAWLING WITH BACTERIA. Most
infectious diseases are transmitted by direct or indirect
contact. Perspiring bodies in close proximity make such contact
higly likely. Anytime you touch a peice of equipment your hands
are contaminated and should be washed. The spray bottles of
liquid many gyms use to wipe down equipment helps somewhat, but
additional measures such as wearing long sleeves and pants is
recommended. Also, use your own towels and wear some type of
footwear in the locker rooms.
2)IF YOU LAST 90 DAYS IT'S A MIRACLE. Studies show that most
individuals drop their fitness program in 90 days. In fact,
health clubs count on a 20-30% drop out rate especially after
the January New Years's resolution crowd. Check the crowd
situation by visiting gyms during the time of day you want to
work out and see if waiting lists and time limits on machines
are enforced.
3) OUR EQUIPMENT COULD BE UNSAFE. Gyms do not need special
licenses nor do they need to follow special guidelines from
reputable groups such as The American College of Sports
Medicine. Gyms, their staff and their equipment are not always
up to par because there are no standardization laws. Injuries
often occur due to improperly maintained equipment. You can ask
to view the maintenance books to see if a gym does regular
upkeeps. Avoid any machine that sticks, doesn't move smoothly or
feels like something may be loose.
4)WE ARE NOT RESPONSIBLE FOR LOSS OF YOUR POSSESSIONS. If you
wallet gets lifted from your locker the gym will not likely take
responsibility. Many aren't aware that petty theft occurs often
in health clubs. Don't consider your belongings safe in a gym
locker while you workout. If you do use a locker, use a padlock
with a key as they are harder to pick than combination locks.
5)UNBEATABLE DEALS. Not all gyms sell memberships at the same
price to each prospective member. Most gyms have a tough sales
staff which is trained to sell whatever kind of deal they can
negotiate.
6)READ THE FINE PRINT ON YOUR CONTRACT. Many fast talking sales
representatives can make you feel like you are getting the deal
of the century. There may, however, be a few catches in the fine
print. Always take the contract home and read every word of it.
7)GO AHEAD AND TRY TO QUIT. Many clubs make it very hard to
cancel a membership by not returning cancellation calls or
saying a refund check is in the mail when it isn't. Trouble
canceling memberships is one of the leading complaints filed
against health clubs with the Better Business Bureau. Follow
your contract terms completely when cancelling a membership.
8) DON'T HAVE AN EMERGENCY HERE. About one third of heart
attacks that happen outside the home or hospital occur in
fitness centers or sports facilities. Most clubs are not
prepared for such events. While most staff is trained in CPR,
automatic external defibrillators are recommended by The
American College of Sports Medicine for most clubs. The average
club does not have this life saving device.
9)OUR STAFF ISN'T QUALIFIED OR KNOWLEDGABLE. There are no rules
that state trainers need any certification and many
certification courses are nothing but online flukes. Seek
trainers with credentials from a reputable association, with
several years experience, references and a background in one of
the sports sciences.
10)GO AHEAD AND TRY TO SUE. Most fitness centers have you sign a
waiver which protects them from lawsuits concerning bad
machines, flooring problems, accidents and mistakes by staff
which injure members. Most likely the court will rule on behalf
of the gym except where gross negligence may have occured.
As you can see, there's much more to a health club than meets
the eye. Fitness centers are businesses and have many of the
less pleasant qualities that go along with running any money
making operation. Awareness of the shortcomings of most clubs
makes choosing a gym a much more informed decision.
About the author:
Dr. Lanny Schaffer is an Exercise Physiologist and President of
The International Fitness Academy. For mure savvy fitness ideas
and news go to http://www.aerobics
-exercise-coach.com
Joining a health club is a major decision. When you first visit
or join a gym everything may look great from the outside.
Unfortunately, there are many secrets your gym does not want you
to know:
1)DON'T TOUCH ANYTHING- IT's CRAWLING WITH BACTERIA. Most
infectious diseases are transmitted by direct or indirect
contact. Perspiring bodies in close proximity make such contact
higly likely. Anytime you touch a peice of equipment your hands
are contaminated and should be washed. The spray bottles of
liquid many gyms use to wipe down equipment helps somewhat, but
additional measures such as wearing long sleeves and pants is
recommended. Also, use your own towels and wear some type of
footwear in the locker rooms.
2)IF YOU LAST 90 DAYS IT'S A MIRACLE. Studies show that most
individuals drop their fitness program in 90 days. In fact,
health clubs count on a 20-30% drop out rate especially after
the January New Years's resolution crowd. Check the crowd
situation by visiting gyms during the time of day you want to
work out and see if waiting lists and time limits on machines
are enforced.
3) OUR EQUIPMENT COULD BE UNSAFE. Gyms do not need special
licenses nor do they need to follow special guidelines from
reputable groups such as The American College of Sports
Medicine. Gyms, their staff and their equipment are not always
up to par because there are no standardization laws. Injuries
often occur due to improperly maintained equipment. You can ask
to view the maintenance books to see if a gym does regular
upkeeps. Avoid any machine that sticks, doesn't move smoothly or
feels like something may be loose.
4)WE ARE NOT RESPONSIBLE FOR LOSS OF YOUR POSSESSIONS. If you
wallet gets lifted from your locker the gym will not likely take
responsibility. Many aren't aware that petty theft occurs often
in health clubs. Don't consider your belongings safe in a gym
locker while you workout. If you do use a locker, use a padlock
with a key as they are harder to pick than combination locks.
5)UNBEATABLE DEALS. Not all gyms sell memberships at the same
price to each prospective member. Most gyms have a tough sales
staff which is trained to sell whatever kind of deal they can
negotiate.
6)READ THE FINE PRINT ON YOUR CONTRACT. Many fast talking sales
representatives can make you feel like you are getting the deal
of the century. There may, however, be a few catches in the fine
print. Always take the contract home and read every word of it.
7)GO AHEAD AND TRY TO QUIT. Many clubs make it very hard to
cancel a membership by not returning cancellation calls or
saying a refund check is in the mail when it isn't. Trouble
canceling memberships is one of the leading complaints filed
against health clubs with the Better Business Bureau. Follow
your contract terms completely when cancelling a membership.
8) DON'T HAVE AN EMERGENCY HERE. About one third of heart
attacks that happen outside the home or hospital occur in
fitness centers or sports facilities. Most clubs are not
prepared for such events. While most staff is trained in CPR,
automatic external defibrillators are recommended by The
American College of Sports Medicine for most clubs. The average
club does not have this life saving device.
9)OUR STAFF ISN'T QUALIFIED OR KNOWLEDGABLE. There are no rules
that state trainers need any certification and many
certification courses are nothing but online flukes. Seek
trainers with credentials from a reputable association, with
several years experience, references and a background in one of
the sports sciences.
10)GO AHEAD AND TRY TO SUE. Most fitness centers have you sign a
waiver which protects them from lawsuits concerning bad
machines, flooring problems, accidents and mistakes by staff
which injure members. Most likely the court will rule on behalf
of the gym except where gross negligence may have occured.
As you can see, there's much more to a health club than meets
the eye. Fitness centers are businesses and have many of the
less pleasant qualities that go along with running any money
making operation. Awareness of the shortcomings of most clubs
makes choosing a gym a much more informed decision.
About the author:
Dr. Lanny Schaffer is an Exercise Physiologist and President of
The International Fitness Academy. For mure savvy fitness ideas
and news go to http://www.aerobics
-exercise-coach.com
Monday, March 19, 2007
Lose That Belly Fat
No one has ever been lured into a relationship by a flabby pot belly. Nor has anyone extended their life with a big tummy. That belly fat doesn't enhance the fit of your clothes. With all the tempting fast foods and a busy life, what are you to do? If you want to lose belly fat, you can. With a careful diet and consistent moderate exercise, you can lose belly fat, and keep it off!
The most common mistake people make when trying to lose belly fat is thinking that starving themselves will work. If you don't eat but exercise strenuously, you'll find yourself drained, hungry and still not losing weight. Another common strategy is to eat very little but fail to exercise. This approach won't lose that belly fat either.
The body doesn't operate that way. With inadequate food, your metabolism slows to compensate for the lack of food. So fat will be burned, but much less than with a combination of diet and exercise.
The secret to losing that fat is to reduce food portions, and get daily exercise. You can eat whatever you want, as long as it's nutritious and portions are smaller. Smaller portions allow you all the tastes you already enjoy, but because you're eating less, your body will be a fat burning machine without the awful side effects and dangers of starvation.
If you're going to consume 1500 calories per day, then a half-hour of belly exercise will be enough to slowly burn weight. If you want to ramp it up, then increase the amount of exercise as you see fit (pun intended). But half an hour of belly exercises are usually hard enough for a person to do.
Why is this? Why does it seem harder to lose belly fat than anywhere else on your body? It's not that you aren't burning fat, it's just that the stomach naturally has more padding. Also, when people try to lose belly fat, they usually aren't making the most of their exercise program. They stop between sit-ups, which slows down the fat burning process. Instead, when you exercise, go all the way through the routine, stopping only when absolutely necessary. Another effective way to lose belly fat is to do twists. Standing with legs apart, twist the upper half of your body from side to side, with arms stretched out to the sides. Toe-touches are also a good exercise. These all promote a smaller waist and flatter tummy.
When you start your diet and exercise program, remember not to slack off. Missing “just” one day will lead to missing "just" two days, and soon you're eating burger after burger while breaking that couch in a little more. After you lose fat, don't stop your exercise program. Now you're fit, so keep yourself that way!
The most common mistake people make when trying to lose belly fat is thinking that starving themselves will work. If you don't eat but exercise strenuously, you'll find yourself drained, hungry and still not losing weight. Another common strategy is to eat very little but fail to exercise. This approach won't lose that belly fat either.
The body doesn't operate that way. With inadequate food, your metabolism slows to compensate for the lack of food. So fat will be burned, but much less than with a combination of diet and exercise.
The secret to losing that fat is to reduce food portions, and get daily exercise. You can eat whatever you want, as long as it's nutritious and portions are smaller. Smaller portions allow you all the tastes you already enjoy, but because you're eating less, your body will be a fat burning machine without the awful side effects and dangers of starvation.
If you're going to consume 1500 calories per day, then a half-hour of belly exercise will be enough to slowly burn weight. If you want to ramp it up, then increase the amount of exercise as you see fit (pun intended). But half an hour of belly exercises are usually hard enough for a person to do.
Why is this? Why does it seem harder to lose belly fat than anywhere else on your body? It's not that you aren't burning fat, it's just that the stomach naturally has more padding. Also, when people try to lose belly fat, they usually aren't making the most of their exercise program. They stop between sit-ups, which slows down the fat burning process. Instead, when you exercise, go all the way through the routine, stopping only when absolutely necessary. Another effective way to lose belly fat is to do twists. Standing with legs apart, twist the upper half of your body from side to side, with arms stretched out to the sides. Toe-touches are also a good exercise. These all promote a smaller waist and flatter tummy.
When you start your diet and exercise program, remember not to slack off. Missing “just” one day will lead to missing "just" two days, and soon you're eating burger after burger while breaking that couch in a little more. After you lose fat, don't stop your exercise program. Now you're fit, so keep yourself that way!
Sunday, March 18, 2007
Jump Rope Exercise: Heart Healthy Exercise Right At Home
By: Vanessa Youngstrom
Research is firm on the health benefits that people receive when
they exercise. Blood pressure and cholesterol decrease, energy
levels increase, weight is lost, and people experience an over
all sense of well-being. What often isn't commonly considered a
fitness program is jump rope exercise.
Jump rope exercises are an excellent cardiovascular program
according to the US Olympic Committee Sports Medicine Council.
It is also among the exercises recommended for conditioning by
the American College of Sports Medicine. There is less damage
done to client's joints and it isn't as hard on the muscles as
jogging and running.
During running and jogging the foot absorbs up to five times
body weight from the force of impact against the ground. During
jump rope exercises the shock of hitting the ground is absorbed
by both feet, allowing the calf muscles to control and absorb
the impact.
Did you know that 10 minutes of jump rope exercising is
equivalent to 1 mile of running?
There are many advantages to jump rope exercises including
improvements to the heart and lungs and, if done correctly, will
make you more agile and coordinated. Not to mention that it is
cost effective and down right cheap. Fitness trainers often
include jump rope exercises in their programs for both new and
advanced athletes.
It is important to start with the right equipment - even though
there are few pieces. Shoes should be supportive with good
lateral stability; they will prevent ankle injuries and save
wear and tear on the joints. Cross training shoes, tennis shoes
and basketball shoes have great lateral stability built into the
shoe. Be sure they are real tennis shoes, built specifically to
play tennis and not generic shoes.
Use the right jump rope. Exercise without a good rope and you
are setting yourself up for frustration and failure. The rope
should be heavy enough to develop a steady rhythm and long
enough that the ends reach your armpits but you stand on the
center of the rope. The handles should be thick and comfortable.
And your last piece of equipment is the floor. Try to use a
floor that has some cushion that will reduce the impact to your
legs. A floating wood floor like on a basketball court is
significantly better than the concrete floor in your basement.
Even better is jump rope exercises done outside in the grass.
The ground provides cushion to your joints and resistance that
means more energy expenditure for you.
As with any new physical program you should consult with your
doctor to be sure that you are not interfering with any current
medical condition, medications and that your goals match your
current physical condition.
Warming up and cooling down is essential to prevent injury and
improve your flexibility. Warm up exercises can be a quick walk,
climbing the stairs for a few minutes or jump rope exercises
slowly. Only after your jump rope exercises are finished should
you do your stretches. Stretching before you exercise will
actually cool your muscles down and do the opposite of what you
intend.
Many adults give up on jump rope exercises because they feel
uncoordinated and miss the rope. Don't give up. It's not long
before you'll notice improvement, increased coordination and
flexibility - all goals that are very achievable with jump rope
exercises.
About the author:
Vanessa Youngstrom, a nurse practitioner, enjoys writing and
educating on health and wellness topics. You'll find more
articles at http://www.YourHealthHere.com
Research is firm on the health benefits that people receive when
they exercise. Blood pressure and cholesterol decrease, energy
levels increase, weight is lost, and people experience an over
all sense of well-being. What often isn't commonly considered a
fitness program is jump rope exercise.
Jump rope exercises are an excellent cardiovascular program
according to the US Olympic Committee Sports Medicine Council.
It is also among the exercises recommended for conditioning by
the American College of Sports Medicine. There is less damage
done to client's joints and it isn't as hard on the muscles as
jogging and running.
During running and jogging the foot absorbs up to five times
body weight from the force of impact against the ground. During
jump rope exercises the shock of hitting the ground is absorbed
by both feet, allowing the calf muscles to control and absorb
the impact.
Did you know that 10 minutes of jump rope exercising is
equivalent to 1 mile of running?
There are many advantages to jump rope exercises including
improvements to the heart and lungs and, if done correctly, will
make you more agile and coordinated. Not to mention that it is
cost effective and down right cheap. Fitness trainers often
include jump rope exercises in their programs for both new and
advanced athletes.
It is important to start with the right equipment - even though
there are few pieces. Shoes should be supportive with good
lateral stability; they will prevent ankle injuries and save
wear and tear on the joints. Cross training shoes, tennis shoes
and basketball shoes have great lateral stability built into the
shoe. Be sure they are real tennis shoes, built specifically to
play tennis and not generic shoes.
Use the right jump rope. Exercise without a good rope and you
are setting yourself up for frustration and failure. The rope
should be heavy enough to develop a steady rhythm and long
enough that the ends reach your armpits but you stand on the
center of the rope. The handles should be thick and comfortable.
And your last piece of equipment is the floor. Try to use a
floor that has some cushion that will reduce the impact to your
legs. A floating wood floor like on a basketball court is
significantly better than the concrete floor in your basement.
Even better is jump rope exercises done outside in the grass.
The ground provides cushion to your joints and resistance that
means more energy expenditure for you.
As with any new physical program you should consult with your
doctor to be sure that you are not interfering with any current
medical condition, medications and that your goals match your
current physical condition.
Warming up and cooling down is essential to prevent injury and
improve your flexibility. Warm up exercises can be a quick walk,
climbing the stairs for a few minutes or jump rope exercises
slowly. Only after your jump rope exercises are finished should
you do your stretches. Stretching before you exercise will
actually cool your muscles down and do the opposite of what you
intend.
Many adults give up on jump rope exercises because they feel
uncoordinated and miss the rope. Don't give up. It's not long
before you'll notice improvement, increased coordination and
flexibility - all goals that are very achievable with jump rope
exercises.
About the author:
Vanessa Youngstrom, a nurse practitioner, enjoys writing and
educating on health and wellness topics. You'll find more
articles at http://www.YourHealthHere.com
Thursday, March 15, 2007
How To Make Exercise Easy
Author: Donovan Baldwin
Article:
I just want to make a couple of points about this idea of making
exercise easy before I get into the rest of the article.
1. A level of exercise that is relatively easy, yet effective,
at one stage of your personal fitness or weight loss program may
be worthless at another stage.
2. Exercise is one of those things where you get back what you
put in, in terms of health, fitness, weight loss, energy, or
combinations of those.
In other words, what is "easy" exercise for you might not be
what is easy for your neighbor, or vice versa. Also, what is
"easy" exercise for you when you begin it may provide you
rewards in terms of health, fitness, weight loss, or energy at
first. However, if you stay with that easy exercise, eventually
your body will make changes within itself, and it will be
necessary to adjust upwards.
Another aspect of easy exercise, however, is the idea of
activity that you will stay with. This implies finding something
interesting to do. Still, a drawback here is that although you
may be really interested in some activity, you might not
presently be fit enough to pursue it. Also, there is the fact
that if you are not fit at this time, there are a lot of
activities that might not appeal to you at all. However, were
you to become fit through exercise and proper nutrition, you may
find yourself interested in some of those activities.
So, the idea is to find something that is simple to do, that you
can fit into your schedule, and that you can stay with. It
possibly might not be appealing to you at the moment, but it
needs to be something that you can decide to do and keep at with
the idea that when you do progress to another level of fitness,
you can add to or change that exercise completely.
For many people, one of the best exercises to get started with
is walking...although not the only one.
Walking is something you do every day, something you know how to
do, and something, that at the beginning, at least, requires no
real preparation or equipment. Of course, at any level, a good
pair of shoes is recommended.
Walking can be considered an easy exercise because to get
started, all you have to do is increase the amount that you
already do each day. In fact, at a beginning level, it is not
necessary to do all your "exercise program" walking at once. If
you need to deliver papers to someone at the other end of the
block, why not walk around the block? If you have two parking
places to choose from and one (which yesterday you would have
dived for) is near the door, why not pick the one farther away?
Walking for weight loss or exercise also gives you the option of
simply getting up from what you are doing (or not doing) at any
time of day and taking a walking break instead of a coffee break
or grazing through the leftovers in the fridge.
By the way, I do not recommend skipping lunch in order to walk.
I DO recommend taking a walk on your lunch break, but leave
yourself time to comfortably enjoy your meal. It is the
accumulated activity of each day, rather than a lot of activity
on one day, that produces the most overall health
benefits...particularly for the beginning exerciser.
In time, if you want to escalate your program, you can find some
hills to walk up and down, you can climb stairs at work instead
of taking the elevator. More than one out-of-shape individual
went from walking to the mailbox to running marathons. However,
and particularly at first, be careful not to task yourself too
much. Any one who has not been exercising needs to ease into it
and not try to go too fast. If you are doing more than you did
last week and are eager to keep adding, you are at a good level.
One point to remember is that thing about getting back what you
put in. When you begin walking, or gardening, bike riding,
swimming...whatever, you will be at a level that will not cause
huge weight loss or make you into an Olympic athlete. However,
if you are doing more than you were and are doing it regularly,
four or five times a week, your body will be making adjustments
to your level of health and fitness even if you cannot see them
yet. Keep at it and keep moving forward and the adjustments will
become visible and you will be shopping for new clothes, and
maybe some new sporting equipment as well. That's okay, because
you will possibly be saving on medication and doctor's visits.
Another important point is that no one activity or exercise is
the "perfect" exercise. Walking, while a great overall
conditioner and contributor to general health, and
cardiovascular health in particular, does little for upper body
strength or flexibility. Weight training and other forms of
resistance training, as most people do it, can do wonders for
upper and lower body strength, but might not contribute much to
cardiovascular health by itself. A good set of stretching
combined with common calisthenics might contribute to
flexibility with some strength benefits, but the cardiovascular
benefits might be lacking.
Almost any of the activities mentioned above can be combined or
alternated in ways to produce all the desired and anticipated
benefits. In fact, having a large number of exercise options
open to you not only creates opportunities to affect all aspects
of fitness, but makes exercise easier in that you have a
selection to choose from and can vary your healthful activity
based on the day's schedule or circumstances and your particular
needs and wants at the moment.
This, by the way, is where I always make a plug for yoga as
being a great "take with you anywhere, and do any time" exercise
program.
As you can see, while there may be no such thing as easy
exercise, there is almost always a way to easily make exercise a
part of your life...a life that may be longer and more rewarding
because you did.
About the author:
Donovan Baldwin is a Texas writer and University of West Florida
alumnus. He is a member of Mensa and is retired from the U. S.
Army after 21 years of service. Learn more about health, fitness,
and weight loss at http://fitness-weight-loss.web-home.ws/
Article:
I just want to make a couple of points about this idea of making
exercise easy before I get into the rest of the article.
1. A level of exercise that is relatively easy, yet effective,
at one stage of your personal fitness or weight loss program may
be worthless at another stage.
2. Exercise is one of those things where you get back what you
put in, in terms of health, fitness, weight loss, energy, or
combinations of those.
In other words, what is "easy" exercise for you might not be
what is easy for your neighbor, or vice versa. Also, what is
"easy" exercise for you when you begin it may provide you
rewards in terms of health, fitness, weight loss, or energy at
first. However, if you stay with that easy exercise, eventually
your body will make changes within itself, and it will be
necessary to adjust upwards.
Another aspect of easy exercise, however, is the idea of
activity that you will stay with. This implies finding something
interesting to do. Still, a drawback here is that although you
may be really interested in some activity, you might not
presently be fit enough to pursue it. Also, there is the fact
that if you are not fit at this time, there are a lot of
activities that might not appeal to you at all. However, were
you to become fit through exercise and proper nutrition, you may
find yourself interested in some of those activities.
So, the idea is to find something that is simple to do, that you
can fit into your schedule, and that you can stay with. It
possibly might not be appealing to you at the moment, but it
needs to be something that you can decide to do and keep at with
the idea that when you do progress to another level of fitness,
you can add to or change that exercise completely.
For many people, one of the best exercises to get started with
is walking...although not the only one.
Walking is something you do every day, something you know how to
do, and something, that at the beginning, at least, requires no
real preparation or equipment. Of course, at any level, a good
pair of shoes is recommended.
Walking can be considered an easy exercise because to get
started, all you have to do is increase the amount that you
already do each day. In fact, at a beginning level, it is not
necessary to do all your "exercise program" walking at once. If
you need to deliver papers to someone at the other end of the
block, why not walk around the block? If you have two parking
places to choose from and one (which yesterday you would have
dived for) is near the door, why not pick the one farther away?
Walking for weight loss or exercise also gives you the option of
simply getting up from what you are doing (or not doing) at any
time of day and taking a walking break instead of a coffee break
or grazing through the leftovers in the fridge.
By the way, I do not recommend skipping lunch in order to walk.
I DO recommend taking a walk on your lunch break, but leave
yourself time to comfortably enjoy your meal. It is the
accumulated activity of each day, rather than a lot of activity
on one day, that produces the most overall health
benefits...particularly for the beginning exerciser.
In time, if you want to escalate your program, you can find some
hills to walk up and down, you can climb stairs at work instead
of taking the elevator. More than one out-of-shape individual
went from walking to the mailbox to running marathons. However,
and particularly at first, be careful not to task yourself too
much. Any one who has not been exercising needs to ease into it
and not try to go too fast. If you are doing more than you did
last week and are eager to keep adding, you are at a good level.
One point to remember is that thing about getting back what you
put in. When you begin walking, or gardening, bike riding,
swimming...whatever, you will be at a level that will not cause
huge weight loss or make you into an Olympic athlete. However,
if you are doing more than you were and are doing it regularly,
four or five times a week, your body will be making adjustments
to your level of health and fitness even if you cannot see them
yet. Keep at it and keep moving forward and the adjustments will
become visible and you will be shopping for new clothes, and
maybe some new sporting equipment as well. That's okay, because
you will possibly be saving on medication and doctor's visits.
Another important point is that no one activity or exercise is
the "perfect" exercise. Walking, while a great overall
conditioner and contributor to general health, and
cardiovascular health in particular, does little for upper body
strength or flexibility. Weight training and other forms of
resistance training, as most people do it, can do wonders for
upper and lower body strength, but might not contribute much to
cardiovascular health by itself. A good set of stretching
combined with common calisthenics might contribute to
flexibility with some strength benefits, but the cardiovascular
benefits might be lacking.
Almost any of the activities mentioned above can be combined or
alternated in ways to produce all the desired and anticipated
benefits. In fact, having a large number of exercise options
open to you not only creates opportunities to affect all aspects
of fitness, but makes exercise easier in that you have a
selection to choose from and can vary your healthful activity
based on the day's schedule or circumstances and your particular
needs and wants at the moment.
This, by the way, is where I always make a plug for yoga as
being a great "take with you anywhere, and do any time" exercise
program.
As you can see, while there may be no such thing as easy
exercise, there is almost always a way to easily make exercise a
part of your life...a life that may be longer and more rewarding
because you did.
About the author:
Donovan Baldwin is a Texas writer and University of West Florida
alumnus. He is a member of Mensa and is retired from the U. S.
Army after 21 years of service. Learn more about health, fitness,
and weight loss at http://fitness-weight-loss.web-home.ws/
Wednesday, March 07, 2007
Great Cardio Workouts You Can Do At Home
By: Susanne Myers
You know how important cardio workouts are for your health and
wellbeing, but it's hard to get a good cardio workout in when
you can't leave to house to go to the gym or for a run. Here are
some great cardio workouts you can do right at home.
Workout DVDs
One of the easiest ways to get your heart pumping with a workout
at home is to purchase one (or a few) of the workout DVDs
available today. You can find cardio workouts on just about
anything from kickboxing to dance. Pick one that looks like fun
and start working out. If you just add a new DVD every 3 months,
you'll have a great little library of cardio workout DVDs in no
time. Rotate through the different workouts and you'll never get
bored of working out at home again.
Treadmill
A treadmill is a great way to get a good cardio workout at home.
You can walk on it briskly or go for a jog or run. Some models
will even let you adjust the angle of the walking surface, to
simulate going uphill. Keep your workout from getting boring by
listening to some music or audio books while you walk.
Stationary Bike
A stationary bike is another great piece of equipment that
allows you to get in a great cardio workout just about anywhere
in your house. All you have to do is jump on the bike and peddle
away. Keep some water close by to stay hydrated. I like to watch
TV or a movie while I'm riding my bike. You can also read books
or magazines if you are just peddling at a slower yet persistent
pace.
Jump Rope
A jump rope is one of the least expensive pieces of workout
equipment you'll ever buy. You can pick one up for a few bucks,
or borrow one from your kids. To get a great workout, simply
jump rope for 20 to 30 minutes. For a great interval training,
jump 100 jumps as fast as you can, then slow down to a more
comfortable jump, barely lifting your feet enough to let the
rope go through.
Step Workout
You've probably seen those fancy step workouts at the gym, or
the TV infomercial. Guess what? You can get a great step workout
at home without any specialized equipment. Utilize the bottom
step of your stairs, or any large, sturdy box you can step on
and off. I use an old milk crate at my house. Step up using your
right leg first 12 times, then switch to leading with your left
leg. Repeat. For some variety try stepping side to side.
About the author:
For more great advice on working out at home visit
http://www.homebasedworkouts.com and don't forget to sign up for
our free workout tips newsletter. You'll find great recipes and
meal ideas for eating healthy at
http://www.healthymenumailer.com - Your Healthy Meal Planner.
Sign up for a 7-day Sneak Peak.
You know how important cardio workouts are for your health and
wellbeing, but it's hard to get a good cardio workout in when
you can't leave to house to go to the gym or for a run. Here are
some great cardio workouts you can do right at home.
Workout DVDs
One of the easiest ways to get your heart pumping with a workout
at home is to purchase one (or a few) of the workout DVDs
available today. You can find cardio workouts on just about
anything from kickboxing to dance. Pick one that looks like fun
and start working out. If you just add a new DVD every 3 months,
you'll have a great little library of cardio workout DVDs in no
time. Rotate through the different workouts and you'll never get
bored of working out at home again.
Treadmill
A treadmill is a great way to get a good cardio workout at home.
You can walk on it briskly or go for a jog or run. Some models
will even let you adjust the angle of the walking surface, to
simulate going uphill. Keep your workout from getting boring by
listening to some music or audio books while you walk.
Stationary Bike
A stationary bike is another great piece of equipment that
allows you to get in a great cardio workout just about anywhere
in your house. All you have to do is jump on the bike and peddle
away. Keep some water close by to stay hydrated. I like to watch
TV or a movie while I'm riding my bike. You can also read books
or magazines if you are just peddling at a slower yet persistent
pace.
Jump Rope
A jump rope is one of the least expensive pieces of workout
equipment you'll ever buy. You can pick one up for a few bucks,
or borrow one from your kids. To get a great workout, simply
jump rope for 20 to 30 minutes. For a great interval training,
jump 100 jumps as fast as you can, then slow down to a more
comfortable jump, barely lifting your feet enough to let the
rope go through.
Step Workout
You've probably seen those fancy step workouts at the gym, or
the TV infomercial. Guess what? You can get a great step workout
at home without any specialized equipment. Utilize the bottom
step of your stairs, or any large, sturdy box you can step on
and off. I use an old milk crate at my house. Step up using your
right leg first 12 times, then switch to leading with your left
leg. Repeat. For some variety try stepping side to side.
About the author:
For more great advice on working out at home visit
http://www.homebasedworkouts.com and don't forget to sign up for
our free workout tips newsletter. You'll find great recipes and
meal ideas for eating healthy at
http://www.healthymenumailer.com - Your Healthy Meal Planner.
Sign up for a 7-day Sneak Peak.
Tuesday, March 06, 2007
Are Fad Diets Any Good For You Or Are They Harmful To Your Body
By: Dan Dailey
It seems almost as if there is a new fad diet every week. Many
of these contain elements of truth, but on the whole they
contain much more good marketing than good science.
There is the 3-day diet, which touts eating little more than
fruits for three days, followed by vegetables or meat or grains
the other days. There are lots of variations.
While it's certainly true that eating fruit regularly is a key
element to good health - most contain needed carbohydrates,
vitamins and fiber - eating almost exclusively fruit for three
days leads to imbalance - in carbohydrates, fiber and additional
otherwise healthy components.
To an extent the body will equalize and store what it needs for
later, but there are limits.
Similarly, the 'low carb, high protein' diets, such as Atkins,
recommend cutting way down on carbohydrates and eating
substantial amounts of food high in protein.
Here again protein is vital to proper nutrition, but so are
carbohydrates. Putting too much emphasis on the first over the
second leads to rapid, temporary weight loss, but at a high cost.
Carbohydrates are essential for supplying energy for all
biochemical processes. Though the body, when needed, will use
other sources, such as fat and protein.
Too great an emphasis on protein reduces the ability of the body
to store and regulate the appropriate amount of water, whereas
carbohydrates help that.
There are very attractive sounding 'chocolate diets'. Nearly
everyone loves chocolate and, contrary to some reports of a few
years ago, it is healthy - in moderation.
Chocolate contains anti-oxidants and other compounds that are
helpful. But, as with anything, too much of a good thing is just
that - too much.
Also, since many will seek chocolate in forms that come with
high fat, high sugar amounts it's possible to get some
not-so-helpful elements along with the good.
There are ultra-low fat diets. Once again, the problem isn't
with reduced fat, but going to extremes. A certain amount of fat
in the diet is a healthy thing.
Any diet which makes promises of radical, rapid or quick weight
loss - or any other extreme claim - is almost guaranteed to be
more harmful than helpful.
The human body has evolved over millions of years and decades of
good nutritional research still confirms the common sense truth:
balance is good, moderation is healthy.
Eat moderate portions at regular intervals of fruits and
vegetables (for vitamins, carbohydrates and fiber), grains (for
carbohydrates, vitamins, minerals and fiber), protein (for amino
acids) and dairy products (for calcium, unless you're lactose
intolerant).
For the average person, between 2000-2500 calories per day is
appropriate. Less for women, on average, and for those seeking
rapid weight loss.
A balanced diet, coupled with age-appropriate, moderate and
regular exercise, will lead to a healthy percentage of body fat,
good muscle tone and a well-tuned system. You'll find you feel
better and look good.
About the author:
Ydiets.com is an excellent place to find weight loss and diet
resource, links and articles. For more information visit: weight loss
tips
It seems almost as if there is a new fad diet every week. Many
of these contain elements of truth, but on the whole they
contain much more good marketing than good science.
There is the 3-day diet, which touts eating little more than
fruits for three days, followed by vegetables or meat or grains
the other days. There are lots of variations.
While it's certainly true that eating fruit regularly is a key
element to good health - most contain needed carbohydrates,
vitamins and fiber - eating almost exclusively fruit for three
days leads to imbalance - in carbohydrates, fiber and additional
otherwise healthy components.
To an extent the body will equalize and store what it needs for
later, but there are limits.
Similarly, the 'low carb, high protein' diets, such as Atkins,
recommend cutting way down on carbohydrates and eating
substantial amounts of food high in protein.
Here again protein is vital to proper nutrition, but so are
carbohydrates. Putting too much emphasis on the first over the
second leads to rapid, temporary weight loss, but at a high cost.
Carbohydrates are essential for supplying energy for all
biochemical processes. Though the body, when needed, will use
other sources, such as fat and protein.
Too great an emphasis on protein reduces the ability of the body
to store and regulate the appropriate amount of water, whereas
carbohydrates help that.
There are very attractive sounding 'chocolate diets'. Nearly
everyone loves chocolate and, contrary to some reports of a few
years ago, it is healthy - in moderation.
Chocolate contains anti-oxidants and other compounds that are
helpful. But, as with anything, too much of a good thing is just
that - too much.
Also, since many will seek chocolate in forms that come with
high fat, high sugar amounts it's possible to get some
not-so-helpful elements along with the good.
There are ultra-low fat diets. Once again, the problem isn't
with reduced fat, but going to extremes. A certain amount of fat
in the diet is a healthy thing.
Any diet which makes promises of radical, rapid or quick weight
loss - or any other extreme claim - is almost guaranteed to be
more harmful than helpful.
The human body has evolved over millions of years and decades of
good nutritional research still confirms the common sense truth:
balance is good, moderation is healthy.
Eat moderate portions at regular intervals of fruits and
vegetables (for vitamins, carbohydrates and fiber), grains (for
carbohydrates, vitamins, minerals and fiber), protein (for amino
acids) and dairy products (for calcium, unless you're lactose
intolerant).
For the average person, between 2000-2500 calories per day is
appropriate. Less for women, on average, and for those seeking
rapid weight loss.
A balanced diet, coupled with age-appropriate, moderate and
regular exercise, will lead to a healthy percentage of body fat,
good muscle tone and a well-tuned system. You'll find you feel
better and look good.
About the author:
Ydiets.com is an excellent place to find weight loss and diet
resource, links and articles. For more information visit: weight loss
tips
Sunday, March 04, 2007
Tap Into the Power of Yoga for Mind and Body Fitness
By: Wendy Wood
Yoga Basics and Variations. While Yoga originated as a spiritual
endeavor tied closely to the Eastern religions of Buddhism and
Hinduism, modern society has adopted many of its basic tenets as
a low impact physical fitness workout. Combining breath control,
balance and stretching, practicing Yoga is a great way to
enhance flexibility, posture and muscle tone. There are many
options available in Yoga-based workouts, from those designed
for stress release to more strenuous workouts intended to
supplement weight loss. Whether you are interested in exploring
the spiritual side of Yoga, or just want to increase your
flexibility and control, there are a wide range of Yoga programs
that can be incorporated into any lifestyle.
Exercise Specific Yoga Styles
Power Yoga. One of the most prevalent forms of exercise
intensive Yoga is often referred to as Power Yoga. Geared toward
toning muscle groups and enhancing control, Power Yoga offers a
more intense workout than most other types of Yoga. Based on the
Indian Yoga technique known as Ashtanga, Power Yoga is generally
comprised of a two hour workout that cycles through several
series of postures. The intense aerobic nature of the workout
may make this style of Yoga difficult for beginners, but it also
provides the most opportunity for body sculpting and muscle
toning.
Core Yoga. A relatively new form of exercise-based Yoga, Core
Yoga is designed to work on toning the abdominals, thighs and
bottom. Many practitioners of Core Yoga use it as an addendum to
their regular workout to target problem areas where weight can
collect. Like other forms of Yoga, stretching and breath control
are the focus of most exercises. This form of Yoga is also
thought to help alleviate back pain, and many exercises
originate from the spine. By actively participating in Core Yoga
classes, you can expect to lose inches around your waist, bottom
and hips.
Beginners Yoga. If you are new to Yoga, or uncertain whether
your current level of fitness is up to an advanced Yoga routine,
there are many beginning Yoga programs available on the market.
Exploring Yoga for the first time can be an enlightening
experience, and most beginners go on to more advanced levels
once they are comfortable with the basics. Even beginner Yoga
classes will emphasize muscle extension and breath control.
Opting for an introduction to Yoga program can provide a low
impact workout that will supplement the rest of your fitness
workout.
About the author:
Wendy Wood is a full-time mom in the process of losing extra
pounds and loves to show other moms how they can lose weight and
be healthier as well. Sign up for your free healthy recipes at
http://www.DietMamma.com
Yoga Basics and Variations. While Yoga originated as a spiritual
endeavor tied closely to the Eastern religions of Buddhism and
Hinduism, modern society has adopted many of its basic tenets as
a low impact physical fitness workout. Combining breath control,
balance and stretching, practicing Yoga is a great way to
enhance flexibility, posture and muscle tone. There are many
options available in Yoga-based workouts, from those designed
for stress release to more strenuous workouts intended to
supplement weight loss. Whether you are interested in exploring
the spiritual side of Yoga, or just want to increase your
flexibility and control, there are a wide range of Yoga programs
that can be incorporated into any lifestyle.
Exercise Specific Yoga Styles
Power Yoga. One of the most prevalent forms of exercise
intensive Yoga is often referred to as Power Yoga. Geared toward
toning muscle groups and enhancing control, Power Yoga offers a
more intense workout than most other types of Yoga. Based on the
Indian Yoga technique known as Ashtanga, Power Yoga is generally
comprised of a two hour workout that cycles through several
series of postures. The intense aerobic nature of the workout
may make this style of Yoga difficult for beginners, but it also
provides the most opportunity for body sculpting and muscle
toning.
Core Yoga. A relatively new form of exercise-based Yoga, Core
Yoga is designed to work on toning the abdominals, thighs and
bottom. Many practitioners of Core Yoga use it as an addendum to
their regular workout to target problem areas where weight can
collect. Like other forms of Yoga, stretching and breath control
are the focus of most exercises. This form of Yoga is also
thought to help alleviate back pain, and many exercises
originate from the spine. By actively participating in Core Yoga
classes, you can expect to lose inches around your waist, bottom
and hips.
Beginners Yoga. If you are new to Yoga, or uncertain whether
your current level of fitness is up to an advanced Yoga routine,
there are many beginning Yoga programs available on the market.
Exploring Yoga for the first time can be an enlightening
experience, and most beginners go on to more advanced levels
once they are comfortable with the basics. Even beginner Yoga
classes will emphasize muscle extension and breath control.
Opting for an introduction to Yoga program can provide a low
impact workout that will supplement the rest of your fitness
workout.
About the author:
Wendy Wood is a full-time mom in the process of losing extra
pounds and loves to show other moms how they can lose weight and
be healthier as well. Sign up for your free healthy recipes at
http://www.DietMamma.com
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