Swimming is easy on the body, and a great way to get fit. Aquatics are cardiovascular and strengthening all in one -- and a great hot-weather exercise. What kid doesn't love swimming?
Water exercise is one of the best nonimpact fitness activities around, says the American Council on Exercise. Just about anybody can swim or work out in water, including pregnant women, the elderly, the overweight, and people with arthritis or physical disabilities.
What's great about swimming? The buoyancy of water reduces your weight by about 90%. That puts less stress on joints, bones, and muscles. That's why a pool is a great place for people with arthritis or back problems to exercise.
When you swim, you involve all the major muscle groups -- the shoulders, back, abdominals, legs, hips, and glutes. Because water provides 12 times the resistance, exercise in water helps build strength. Water exercise strengthens your heart, as well.
Do it right, and swimming can also help you lose weight. But you have to push yourself because it's harder to lose weight by swimming than, say, by running. To get the burn, push hard for short spurts, then drop back to a less-intense level. It's interval training, just like you would do with walking.
Getting Started on Water Fitness
Check with your local YMCA or a health club for a swim class. A "master's" swimming group is one that's for people over age 20 -- so don't be intimidated by the name.
Get comfortable putting your face in the water. Practice swimming drills with a kickboard. Then start learning the right swimming techniques. Getting the rhythm of the swim strokes and the breathing can be tricky at first. But coaches break it down and help you get there slowly.
If you're just beginning to swim, start slowly. Try to swim for 10 minutes. Build up to a 30-minute water workout, three to five times a week.
The pool is a great place to get a good workout -- and to feel like a kid again. Don't be afraid to take the plunge!
Monday, August 27, 2007
Saturday, August 25, 2007
7 Most Effective Exercises
Experts say there is no magic to exercise You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart. That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.
So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favorites.
1. Walking:
Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes. It's not just for beginners, either: Even the very fit can get a good workout from walking. "Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else. Don't go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session. "Don't add more than five minutes at a time," he says. Another tip: It's better to lengthen your walks before boosting your speed or incline.
2. Interval training:
Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight. "Varying your pace throughout the exercise session stimulates the aerobic system to adapt," says Cotton. "The more power the aerobic system has, the more capacity you have to burn calories." The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.
3. Squats:
Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories." And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example. "They give you the best bang for the buck because they use the most muscle groups at once," says Oldsmar, Fla., trainer David Petersen. Form is key, though, warns Petersen. "What makes an exercise functional is how you perform the exercise," he says. "If you have bad technique, it's no longer functional." For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear, says Cotton: "The knee should remain over the ankle as much as possible." "Think of how you sit down in a chair, only the chair's not there," suggests Gotlin. Physical therapist Adam Rufa, of Cicero, N.Y., says practicing with a real chair can help. "Start by working on getting in and out of a real chair properly," he says. Once you've mastered that, try just tapping the chair with your bottom, then coming back up. Then do the same motion without the chair. Gotlin sees lots of patients with knee pain, and says quadriceps weakness is the cause much of the time. If you feel pain going down stairs, he says, strengthening your quads with squats may very well help.
4. Lunges:
Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings. "A lunge is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen. Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well. Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor. Petersen suggests that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on," he says. To make a lunge even more functional, says Rufa, try stepping not just forward, but back and out to each side. "Life is not linear, it's multiplanar," says Rufa. And the better they prepare you for the various positions you'll move in during the course of a day, the more useful exercises are.
5. Push-ups:
If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time. "I'm very much into planking exercises, almost yoga-type moves," says Petersen. "Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you." Push-ups can be done at any level of fitness, says Cotton: "For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes." Here's how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout. There are always ways to make it harder, says Rufa. Once your form is perfect, try what he calls the "T-stabilization" push-up: Get into push-up position, then do your push-ups with one arm raised out to the side, balancing on the remaining three limbs without rotating your hips.
6. Abdominal Crunches:
Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them. For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor. Be careful not to pull your neck forward of the rest of your spine by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open. For his part, Petersen teaches his clients to do crunches with their feet off the floor and knees bent. He says that with feet kept on the floor, many people tend to arch the back and engage the hip flexors. "Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says. To work the obliques (the muscles on the sides of your waist), says Cotton, take the standard crunch and rotate the spine toward one side as you curl off the floor. "Twist before you come up," he says. "It's really important that the twist comes first because then it's the obliques that are actually getting you up." But keep in mind that you won't get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in. "Crunches work the ab muscles; [they're] not to be mistaken as exercise that burns the fat over the abdominals," he says. "That's the biggest myth in exercise going."
7. Bent-over Row:
Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps. Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.) Technique.
These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.
"Done with good technique, all exercises do what they're supposed to do," says Petersen.
The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.
So especially if you're a beginner, it's a good idea to seek the advice of a fitness trainer - whether it's a personal trainer or a trainer at your gym -- to be sure your form is safe and correct.
So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favorites.
1. Walking:
Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes. It's not just for beginners, either: Even the very fit can get a good workout from walking. "Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else. Don't go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session. "Don't add more than five minutes at a time," he says. Another tip: It's better to lengthen your walks before boosting your speed or incline.
2. Interval training:
Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight. "Varying your pace throughout the exercise session stimulates the aerobic system to adapt," says Cotton. "The more power the aerobic system has, the more capacity you have to burn calories." The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.
3. Squats:
Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories." And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example. "They give you the best bang for the buck because they use the most muscle groups at once," says Oldsmar, Fla., trainer David Petersen. Form is key, though, warns Petersen. "What makes an exercise functional is how you perform the exercise," he says. "If you have bad technique, it's no longer functional." For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear, says Cotton: "The knee should remain over the ankle as much as possible." "Think of how you sit down in a chair, only the chair's not there," suggests Gotlin. Physical therapist Adam Rufa, of Cicero, N.Y., says practicing with a real chair can help. "Start by working on getting in and out of a real chair properly," he says. Once you've mastered that, try just tapping the chair with your bottom, then coming back up. Then do the same motion without the chair. Gotlin sees lots of patients with knee pain, and says quadriceps weakness is the cause much of the time. If you feel pain going down stairs, he says, strengthening your quads with squats may very well help.
4. Lunges:
Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings. "A lunge is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen. Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well. Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor. Petersen suggests that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on," he says. To make a lunge even more functional, says Rufa, try stepping not just forward, but back and out to each side. "Life is not linear, it's multiplanar," says Rufa. And the better they prepare you for the various positions you'll move in during the course of a day, the more useful exercises are.
5. Push-ups:
If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time. "I'm very much into planking exercises, almost yoga-type moves," says Petersen. "Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you." Push-ups can be done at any level of fitness, says Cotton: "For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes." Here's how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout. There are always ways to make it harder, says Rufa. Once your form is perfect, try what he calls the "T-stabilization" push-up: Get into push-up position, then do your push-ups with one arm raised out to the side, balancing on the remaining three limbs without rotating your hips.
6. Abdominal Crunches:
Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them. For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor. Be careful not to pull your neck forward of the rest of your spine by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open. For his part, Petersen teaches his clients to do crunches with their feet off the floor and knees bent. He says that with feet kept on the floor, many people tend to arch the back and engage the hip flexors. "Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says. To work the obliques (the muscles on the sides of your waist), says Cotton, take the standard crunch and rotate the spine toward one side as you curl off the floor. "Twist before you come up," he says. "It's really important that the twist comes first because then it's the obliques that are actually getting you up." But keep in mind that you won't get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in. "Crunches work the ab muscles; [they're] not to be mistaken as exercise that burns the fat over the abdominals," he says. "That's the biggest myth in exercise going."
7. Bent-over Row:
Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps. Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.) Technique.
These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.
"Done with good technique, all exercises do what they're supposed to do," says Petersen.
The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.
So especially if you're a beginner, it's a good idea to seek the advice of a fitness trainer - whether it's a personal trainer or a trainer at your gym -- to be sure your form is safe and correct.
Thursday, August 23, 2007
Workout Routines and New Ideas for Fitness
Fitness isn't just a plan you embark on, along with a diet, to lose weight. It's a lifelong love of movement that will help you maintain good health and the physique you want. We?ve compiled some workout routines and ideas to help you along your way.
These recommendations will help you evolve your workout routine and activity plan. The theme is picking something you love doing, and nurturing your feelings every step of the way.
After you read through these workout options, consider journaling to explore your fitness habits, desires, and goals.
Level One:
Begin by expanding your definition of exercise: You don't need to run, sweat, or grunt -- any opportunity to partake in activity counts as exercise!
If you feel uncomfortable going to a gym, a 10-minute walk, twice weekly, is an excellent first step toward better fitness. If you enjoy and can afford it, get a regular massage as well. Consider buying a good beginner's exercise tape, too. (A tip: rent exercise videos from your local library and try them out to see which you enjoy.) Another great activity is gardening, an underrated form of stress reduction and exercise.
Get in touch with your physicality by using a Jacuzzi or sauna after a cool shower, or just by taking a bubble bath. Afterward, try some gentle stretching, perhaps followed by another cool-down shower and Jacuzzi. A facial is another good way to reconnect your physical and mental being.
If you feel daring, consider karate, a dance class, or bowling. Enjoy the activities you pick, but don't make yourself continue with them any longer than you want to; for instance, don't force yourself to bowl three games if you feel like bowling only one. Remember that your goal is to make yourself healthier and fitter by nurturing yourself and reducing stress.
Level Two:
Think about bowling, softball, or any other type of entry-level team activity. Many people who aren't natural-born athletes love team sports because of the combination of exercise and social interaction. (Mall-walking groups offer the same benefit if you're looking for something less strenuous.)
If group activities aren't for you, start a walking routine, two or three times a week, for 15 to 20 minutes. If you feel like it, jog for a few minutes during each walk. Do a few jumping jacks, sit-ups, or push-ups -- along with stretches -- in the morning before work. Jump rope with your kids or buy yourself a Hula Hoop. Take an in-line skating class, or start going out dancing occasionally with friends.
Dance, tai chi, and yoga classes are enjoyable, low-stress fitness activities. Also, consider buying several exercise tapes and try out fun activities including biking, swimming, horseback riding, or even a regular game of Frisbee with your dog.
Focus, above all, on giving yourself permission to enjoy your physicality. If you can, start getting regular massages. If you belong to a gym, don't feel you must do a strenuous workout every time you're there. Try going occasionally just for the enjoyment of stretching for several minutes and then taking a Jacuzzi, steam, or sauna bath. You'll learn to reconnect with your physicality and rediscover your body as a source of pleasure.
Level Three:
By choosing the right exercise program, you can make your natural athleticism work for you. Avoid heavy-duty exercise programs that trim off inches for a little while but may not work in the long run because they can cause burnout.
For long-term results, find activities that you enjoy, instead of merely choosing those that burn calories. You probably already know some of the activities you do and don't like, so select those you prefer and drop the ones that bore or stress you.
For instance, are you starting to dread your usual five-mile run? If so, give yourself permission to take a leisurely bike ride or swim. Too tired for a 30-minute workout? Exercise for 15 minutes, and see if you feel like continuing. And if you find yourself setting harder and harder goals ("I need to run an eight-minute mile"), reconsider your priorities. Remember that getting regular, moderate exercise is smarter and more effective than forcing yourself to do grueling workouts that can lead to injury or burnout.
You might enjoy the challenge of participating in a run or bike race for charity -- a great way to get exercise while meeting new people and helping your community. You might even want to train for a half-marathon, if running is your favorite activity. Just be sure to make fun and stress reduction -- not calorie-burning -- your top priorities!
Level Four:
Keep up the good work! Your goal is to establish a healthy, pleasant exercise routine, intermingling challenging activities with peaceful and relaxing mind/body experiences. If you find yourself getting bored, vary your exercise routine with creative new activities. For instance, if you're tired of jogging every morning, try taking up kickboxing, spin cycling, in-line skating, even a jazz dance class. Spicing up your exercise routine will motivate you to stick with it.
No matter what level of activity is right for you, concentrate on nurturing yourself through exercise. When you do, you'll feel good -- and when you feel good, you'll stick with your fitness plan.
Some days, that plan might lead you to be the first person at the gym or to sign up for a challenging fitness run. Other days, you'll be found at the spa, getting a massage or stretching for a few minutes before you take a leisurely walk. It may seem hard to believe, but all of these activities are active ways of achieving true and lasting fitness.
So forget "no pain, no gain," and focus on the joy of swimming, walking, skating, belly dancing, or even Jacuzzi-ing your way to better health and a trimmer body. Expand your definition of exercise to include any activities that help you relieve stress and "connect" your mind and body -- and make a commitment, based on self-love and self-affirmation, to make exercise a priority in your life. When you do, you'll see your excess pounds and inches come off more quickly and effortlessly.
Most of all, remember that combining a variety of workout routines and ideas can help keep your exercise program interesting so that you?ll be more likely to stay on the road to lifelong better health and fitness.
These recommendations will help you evolve your workout routine and activity plan. The theme is picking something you love doing, and nurturing your feelings every step of the way.
After you read through these workout options, consider journaling to explore your fitness habits, desires, and goals.
Level One:
Begin by expanding your definition of exercise: You don't need to run, sweat, or grunt -- any opportunity to partake in activity counts as exercise!
If you feel uncomfortable going to a gym, a 10-minute walk, twice weekly, is an excellent first step toward better fitness. If you enjoy and can afford it, get a regular massage as well. Consider buying a good beginner's exercise tape, too. (A tip: rent exercise videos from your local library and try them out to see which you enjoy.) Another great activity is gardening, an underrated form of stress reduction and exercise.
Get in touch with your physicality by using a Jacuzzi or sauna after a cool shower, or just by taking a bubble bath. Afterward, try some gentle stretching, perhaps followed by another cool-down shower and Jacuzzi. A facial is another good way to reconnect your physical and mental being.
If you feel daring, consider karate, a dance class, or bowling. Enjoy the activities you pick, but don't make yourself continue with them any longer than you want to; for instance, don't force yourself to bowl three games if you feel like bowling only one. Remember that your goal is to make yourself healthier and fitter by nurturing yourself and reducing stress.
Level Two:
Think about bowling, softball, or any other type of entry-level team activity. Many people who aren't natural-born athletes love team sports because of the combination of exercise and social interaction. (Mall-walking groups offer the same benefit if you're looking for something less strenuous.)
If group activities aren't for you, start a walking routine, two or three times a week, for 15 to 20 minutes. If you feel like it, jog for a few minutes during each walk. Do a few jumping jacks, sit-ups, or push-ups -- along with stretches -- in the morning before work. Jump rope with your kids or buy yourself a Hula Hoop. Take an in-line skating class, or start going out dancing occasionally with friends.
Dance, tai chi, and yoga classes are enjoyable, low-stress fitness activities. Also, consider buying several exercise tapes and try out fun activities including biking, swimming, horseback riding, or even a regular game of Frisbee with your dog.
Focus, above all, on giving yourself permission to enjoy your physicality. If you can, start getting regular massages. If you belong to a gym, don't feel you must do a strenuous workout every time you're there. Try going occasionally just for the enjoyment of stretching for several minutes and then taking a Jacuzzi, steam, or sauna bath. You'll learn to reconnect with your physicality and rediscover your body as a source of pleasure.
Level Three:
By choosing the right exercise program, you can make your natural athleticism work for you. Avoid heavy-duty exercise programs that trim off inches for a little while but may not work in the long run because they can cause burnout.
For long-term results, find activities that you enjoy, instead of merely choosing those that burn calories. You probably already know some of the activities you do and don't like, so select those you prefer and drop the ones that bore or stress you.
For instance, are you starting to dread your usual five-mile run? If so, give yourself permission to take a leisurely bike ride or swim. Too tired for a 30-minute workout? Exercise for 15 minutes, and see if you feel like continuing. And if you find yourself setting harder and harder goals ("I need to run an eight-minute mile"), reconsider your priorities. Remember that getting regular, moderate exercise is smarter and more effective than forcing yourself to do grueling workouts that can lead to injury or burnout.
You might enjoy the challenge of participating in a run or bike race for charity -- a great way to get exercise while meeting new people and helping your community. You might even want to train for a half-marathon, if running is your favorite activity. Just be sure to make fun and stress reduction -- not calorie-burning -- your top priorities!
Level Four:
Keep up the good work! Your goal is to establish a healthy, pleasant exercise routine, intermingling challenging activities with peaceful and relaxing mind/body experiences. If you find yourself getting bored, vary your exercise routine with creative new activities. For instance, if you're tired of jogging every morning, try taking up kickboxing, spin cycling, in-line skating, even a jazz dance class. Spicing up your exercise routine will motivate you to stick with it.
No matter what level of activity is right for you, concentrate on nurturing yourself through exercise. When you do, you'll feel good -- and when you feel good, you'll stick with your fitness plan.
Some days, that plan might lead you to be the first person at the gym or to sign up for a challenging fitness run. Other days, you'll be found at the spa, getting a massage or stretching for a few minutes before you take a leisurely walk. It may seem hard to believe, but all of these activities are active ways of achieving true and lasting fitness.
So forget "no pain, no gain," and focus on the joy of swimming, walking, skating, belly dancing, or even Jacuzzi-ing your way to better health and a trimmer body. Expand your definition of exercise to include any activities that help you relieve stress and "connect" your mind and body -- and make a commitment, based on self-love and self-affirmation, to make exercise a priority in your life. When you do, you'll see your excess pounds and inches come off more quickly and effortlessly.
Most of all, remember that combining a variety of workout routines and ideas can help keep your exercise program interesting so that you?ll be more likely to stay on the road to lifelong better health and fitness.
Thursday, August 16, 2007
Benefits of Exercise 2
7. Psychological Benefits : Improved self-esteem is one of the top benefits of regular physical activity. While exercising, your body releases chemicals called endorphins that can improve your mood and the way you feel about yourself. The feeling that follows a run or workout is often described as "euphoric" and is accompanied by an energizing outlook. Exercise can help you cope with stress and ward off depression and anxiety.
And these are just a few of the ways exercise improves your health. Studies have suggested it can also help with certain types of cancer, improve immune function, and more.
Putting It All Together: Exercise and a Healthy Diet
Exercise alone produces modest weight loss; when combined with a reduced-calorie diet, the effects are much more impressive.
In a study published in The Journal of the American Medical Association, University of Pittsburgh researchers found that people who exercised regularly and ate a healthy, modest-calorie diet lost weight and improved cardiorespiratory fitness regardless of the length or intensity of their workouts.
Another study published in JAMA showed that it is never too late to reap the benefits of physical activity. Sedentary women 65 years and older who began walking a mile a day cut their rates of death from all causes by 50%.
Resistance, Resistance
If exercise is so good for us, why aren't people doing it?
Some 64% of men and 72% of women fail to fit in activity on a daily basis, according to data from the 2000 National Health Interview Survey. Americans today are no more active than they were a decade ago.
The American College of Sports Medicine recommends a combination of aerobic exercise (the type that makes you breathe harder, like walking or jogging) for cardiovascular conditioning; strength training (like lifting weights or calisthenics) for muscle toning, and stretching to improve your range of motion.
Strive for doing all three types, but remember that any exercise is better than nothing. Here are
some easy ways to work physical activity into your life:
Adopt a dog and take it for walks every day.
Do things the old-fashioned way -- get up and change the television channel; open the garage door manually; use a push lawnmower.
Take the stairs instead of the elevator.
Walk briskly whenever you can.
Minimize use of your car; walk to destinations within a mile.
Take up tennis or any other game or sport you enjoy.
Join a gym or health club.
Next time you are tempted to skip exercising, keep these wonderful health benefits in mind and remember, every little bit helps. You may not feel up to a rigorous workout, but how about a walk in the neighborhood?
Don't pass up a chance of a lifetime -- that is, a longer and healthier one.
And these are just a few of the ways exercise improves your health. Studies have suggested it can also help with certain types of cancer, improve immune function, and more.
Putting It All Together: Exercise and a Healthy Diet
Exercise alone produces modest weight loss; when combined with a reduced-calorie diet, the effects are much more impressive.
In a study published in The Journal of the American Medical Association, University of Pittsburgh researchers found that people who exercised regularly and ate a healthy, modest-calorie diet lost weight and improved cardiorespiratory fitness regardless of the length or intensity of their workouts.
Another study published in JAMA showed that it is never too late to reap the benefits of physical activity. Sedentary women 65 years and older who began walking a mile a day cut their rates of death from all causes by 50%.
Resistance, Resistance
If exercise is so good for us, why aren't people doing it?
Some 64% of men and 72% of women fail to fit in activity on a daily basis, according to data from the 2000 National Health Interview Survey. Americans today are no more active than they were a decade ago.
The American College of Sports Medicine recommends a combination of aerobic exercise (the type that makes you breathe harder, like walking or jogging) for cardiovascular conditioning; strength training (like lifting weights or calisthenics) for muscle toning, and stretching to improve your range of motion.
Strive for doing all three types, but remember that any exercise is better than nothing. Here are
some easy ways to work physical activity into your life:
Adopt a dog and take it for walks every day.
Do things the old-fashioned way -- get up and change the television channel; open the garage door manually; use a push lawnmower.
Take the stairs instead of the elevator.
Walk briskly whenever you can.
Minimize use of your car; walk to destinations within a mile.
Take up tennis or any other game or sport you enjoy.
Join a gym or health club.
Next time you are tempted to skip exercising, keep these wonderful health benefits in mind and remember, every little bit helps. You may not feel up to a rigorous workout, but how about a walk in the neighborhood?
Don't pass up a chance of a lifetime -- that is, a longer and healthier one.
Benefits of Exercise 1
1. Heart Disease : Regular activity strengthens your heart muscle; lowers blood pressure; increases "good" cholesterol (high-density lipoproteins or HDLs) and lowers "bad" cholesterol (low-density lipoproteins or LDLs); enhances blood flow; and helps your heart function more efficiently. All of these benefits reduce the risk of stroke, heart disease, and high blood pressure.
Researchers at Duke University suggest that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids (cholesterol). According to The New England Journal of Medicine, these researchers also found that any exercise is better than none -- although more is better.
2. Stroke : In an analysis of 23 studies, researchers found that being active reduces your risk of having and dying from a stroke. According to a study published in the journal Stroke, moderately active study participants had 20% less risk of stroke than less active participants.
3. Type II Diabetes : This disease is increasing at alarming rates -- by 62% since 1990 -- and 17 million Americans now have it. Physical activity can enhance weight loss and help prevent and/or control this condition. Losing weight can increase insulin sensitivity, improve blood sugar and cholesterol levels, and reduce blood pressure -- all of which are very important to the health of people with diabetes.
In a study published in the Annals of Internal Medicine, Frank Hu, MD, of the Harvard School of Public Health found that a brisk walk for one hour daily could reduce the risk of type II diabetes by 34%.
4. Obesity : Overweight and obese conditions can be prevented or treated with exercise along with a healthy diet. Activity helps to reduce body fat and increase muscle mass, thus improving your body's ability to burn calories. The combination of reduced calories and daily exercise is the ticket to weight loss. And controlling obesity is critical, as it is a major risk factor for many diseases. Lowering your body mass index (BMI) is a sure way to reduce your risk of dying early and to live a healthier life.
5. Back Pain : Back pain can be managed or prevented with a fitness program that includes muscle strengthening and flexibility. Having good posture and a strong abdomen is the body's best defense against back pain.
6. Osteoporosis : Weight-bearing exercise (such as walking, jogging, stair climbing, dancing, or lifting weights) strengthens bone formation and helps prevent the osteoporosis or bone loss often seen in women after menopause. Combine a diet rich in calcium and vitamin D with
regular weight-bearing exercise for maximum results.
According to The Journal of the American Medical Association, data from the Nurses' Health Study showed that women who walked four or more hours per week had 41% fewer hip fractures than those who walked less than an hour a week.
Researchers at Duke University suggest that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids (cholesterol). According to The New England Journal of Medicine, these researchers also found that any exercise is better than none -- although more is better.
2. Stroke : In an analysis of 23 studies, researchers found that being active reduces your risk of having and dying from a stroke. According to a study published in the journal Stroke, moderately active study participants had 20% less risk of stroke than less active participants.
3. Type II Diabetes : This disease is increasing at alarming rates -- by 62% since 1990 -- and 17 million Americans now have it. Physical activity can enhance weight loss and help prevent and/or control this condition. Losing weight can increase insulin sensitivity, improve blood sugar and cholesterol levels, and reduce blood pressure -- all of which are very important to the health of people with diabetes.
In a study published in the Annals of Internal Medicine, Frank Hu, MD, of the Harvard School of Public Health found that a brisk walk for one hour daily could reduce the risk of type II diabetes by 34%.
4. Obesity : Overweight and obese conditions can be prevented or treated with exercise along with a healthy diet. Activity helps to reduce body fat and increase muscle mass, thus improving your body's ability to burn calories. The combination of reduced calories and daily exercise is the ticket to weight loss. And controlling obesity is critical, as it is a major risk factor for many diseases. Lowering your body mass index (BMI) is a sure way to reduce your risk of dying early and to live a healthier life.
5. Back Pain : Back pain can be managed or prevented with a fitness program that includes muscle strengthening and flexibility. Having good posture and a strong abdomen is the body's best defense against back pain.
6. Osteoporosis : Weight-bearing exercise (such as walking, jogging, stair climbing, dancing, or lifting weights) strengthens bone formation and helps prevent the osteoporosis or bone loss often seen in women after menopause. Combine a diet rich in calcium and vitamin D with
regular weight-bearing exercise for maximum results.
According to The Journal of the American Medical Association, data from the Nurses' Health Study showed that women who walked four or more hours per week had 41% fewer hip fractures than those who walked less than an hour a week.
Exercise and Fitness
Fact: Regular physical activity - even at moderate levels - reduces the risk of heart disease, cancer, high blood pressure, and obesity. Here?s another fact: 65% of Americans are considered obese. So while the risks associated with not exercising are clear, we don't seem to be doing anything to change our sedentary ways.
Benefits of Exercise
What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.
Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life.
The list of health benefits is impressive, and the requirements are relatively simple -- just do it.
Ward Off Disease
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions
Benefits of Exercise
What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.
Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life.
The list of health benefits is impressive, and the requirements are relatively simple -- just do it.
Ward Off Disease
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions
Diet :: Believing everything you read about nutrition and weight loss.
"Just because someone writes a diet book or a nutrition guide does not mean they are an expert," cautions Brandeis.
If you're turning to a book for guidance, she says, "look to the author's credentials and ask yourself: Is this person a dietician; do they have an advanced degree in nutrition? Or are you buying this book because it's written by a celebrity who you think looks good?"
Even if an "expert" is behind your nutrition or diet plan, Brandeis says, it's important to make sure the plan is based on solid research.
"Has the plan been tried on 20 people or 200 people? Have the results been published in a peer-reviewed medical journal -- or is it based solely on anecdotal reports? These are things that I fear many people don't pay attention to before paying attention to what is being said -- and that is a huge mistake," says Brandeis.
Perhaps even more important: Experts say there is no one diet or nutrition plan that is right for every person.
Brandeis tells WebMD that dieters need to stop blaming themselves when a plan doesn't work for them. It's not them, she says. It may not even be the plan. "It's just not the correct match," she says.
The solution:
Before following a particular diet or nutrition plan, check the credentials of the author or creator. Look for plans that are backed up by published medical data, and supported by the opinions of many experts in the field.
If you're turning to a book for guidance, she says, "look to the author's credentials and ask yourself: Is this person a dietician; do they have an advanced degree in nutrition? Or are you buying this book because it's written by a celebrity who you think looks good?"
Even if an "expert" is behind your nutrition or diet plan, Brandeis says, it's important to make sure the plan is based on solid research.
"Has the plan been tried on 20 people or 200 people? Have the results been published in a peer-reviewed medical journal -- or is it based solely on anecdotal reports? These are things that I fear many people don't pay attention to before paying attention to what is being said -- and that is a huge mistake," says Brandeis.
Perhaps even more important: Experts say there is no one diet or nutrition plan that is right for every person.
Brandeis tells WebMD that dieters need to stop blaming themselves when a plan doesn't work for them. It's not them, she says. It may not even be the plan. "It's just not the correct match," she says.
The solution:
Before following a particular diet or nutrition plan, check the credentials of the author or creator. Look for plans that are backed up by published medical data, and supported by the opinions of many experts in the field.
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