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Myths of Exercise

# Exercise burns fat

Fact : Exercise burns calories, and eating correctly with added exercise can aid in fat burning. Weight loss is not a one-shot approach. There are many angles, and you have to tackle each of them in small to moderate amounts. Knowing the right food combinations can give you the advantage on fat burning.

# Exercising with weights will bulk you up

Fact : Excess calories from protein, carbohydrates, and fat will bulk you up, not resistance training. Fat is bulky and inactive while muscle an active, lean and dense tissue. The more muscle you acquire, the more fat you will burn at rest and during activity.

# Muscle weighs more than fat

Fact : A pound of muscle and a pound of fat weigh the same, a pound. As previously stated, muscle is more dense, and takes up less space than fat. Adding muscle to your physique will create curves and make you appear smaller in the absence of excess fat.

# If I stop weight training, my muscle will turn to fat

Fact : Muscle cannot turn into fat any more than fat can turn into muscle. The two are not interchangeable. They are two completely different tissues. You can increase or decrease fat and muscle, but the two cannot change into the other, ever!

# Crunches will make my abs visible

Fact : Crunches will build the abdominal muscle, but your abs won’t shine through until you remove the layer of fat covering them. When it comes to “ripped” abs, they are built with balanced nutrition, coupled with proper exercise.

# Weighted crunches will make my midsection thick

Fact : The abdominal muscle is a thin layer of muscle tissue, and not able to grow much in size like other body parts. Therefore, adding resistance to your abdominal training will just increase your midsection strength. It is the side bends and twists that can contribute to a thick waist.

# Exercising with light weights and a lot of reps will get me defined

Fact : Training with light weights will build muscle endurance. If your goal is to get defined, you should also incorporate a healthy diet balanced in macronutrients and add some cardiovascular exercise.

# I just want to tone up, not build muscle

Fact : When you weight train you build muscle. There is no “toning” about it. As a woman, you have the ability to control the amount of muscle you add to your frame to a certain extent. Hormonally, women will not build a large degree of muscle mass. However, you can add more muscle size by increasing your protein intake and overall calories. For a woman to add a lot of muscle, it takes a lot of hard work and dedication, and sometimes steroids.

Easy Tips to Help You with Your Fitness Success

1. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.

2. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body.

3. Let Your Muscles do the Work. Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.

4. Loosen Up. Resolve to stretch regularly – before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis.

5. Win the Losing Game. Resolve to maintain your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).

6. Watch What You Eat. Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts.

7. Chill Out. Resolve to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t “stress out” over those things beyond your control. See change as an opportunity, not a threat.

8. Get Plenty of Rest. Resolve to get enough sleep. The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body – both physically and mentally.

9. Keep Your Focus on the Task at Hand. Resolve to make time to exercise on a regular basis. Consistency gets results. Focus on the muscle you are exercising. Don’t just go through the motions.

10. Keep in Mind that “There is no Free Lunch.” Resolve to commit to sound lifestyle choices. For example, don’t smoke. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).

Quick Tips to Get You Moving

# Don’t get intimidated by the prospect of a daily exercise regimen. You don’t have to run a marathon. You need only get your body moving each day. Once you tone your muscles, you’ll naturally find yourself wanting to do more challenging workouts.

# Reframe the way you think about exercise. Begin to think of each workout as a gift you give to yourself instead of just nother “should,” “ought,” or “must.”

# Make sure you enjoy your exercise program. Some people like classes. Some people don’t. Choose what’s right for you so it becomes something you actually look forward to.

# Make sure your workout is convenient. Schedule it for a time of day when you typically feel the most energetic. Have your gym bag packed and ready to go by the door or in the car.

# Make your workout weather-proof. If you run or walk outside, get the right workout gear so weather conditions are never an excuse.

# Make sure you’re doing it right. One reason for wanting to quit exercising is injury or pain. Check with your doctor before you start an exercise program so you know you’re safe in the workout you choose. And check in with trainers, too, if you’re working on equipment at the gym or trying a new sport.

# If you’re having a low-energy day, tell yourself you have to exercise for only ten minutes. That will get you moving, and once you’re in the exercise groove, you’ll usually want to finish your workout.

# Go with friends. Start a group for walking, running, or training. The camaraderie (and peer pressure) can do wonders for your daily motivation.

# After a really good workout, write a few notes in your journal about how good you feel. Use it as a reference the next time you don’t want to begin.

# Start with small goals. If you want to run for 30 minutes, for example, start by walking fast. When you can do that, make a goal to spend those 30 minutes running for one minute, walking for one minute. When you build on these smaller goals, you’ll be running in no time. And you’ll give your confidence a boost, too.

# Recognize that some days it will be easier to exercise, and some days you’ll have to struggle through the workout. This has to do with a lot of factors, including mood, hormones, the glass of wine you had last night… Take the pressure off by understanding the fluctations. And exercise anyway.

# Try behavior modification tapes. Mike Brescia has a good one for exercising here: http://www.momscape.com/thinkrightnow/reviews.htm . This audiotape is not self-hypnotizing or subliminal. You’ll hear every message, but these messages are subtle and, for many people, effective.

# Use a visible reward system. The effects of exercise are cumulative and long-term, so sometimes it helps to see your results on a daily basis. After each workout, put a big red star on the calendar as a symbol that you completed the day’s workout. Take photos of yourself every month in your workout gear so you have a visual record of your results, too.

# Get to the bottom of your exercise aversion. For women, if it’s the run-of-the-mill gym you can’t stand, try a women-oriented fitness center, such as Curves. This is a fast-growing fitness phenomenon, and many women feel like their workout becomes a 30-minute vacation–like a girls’ night out at the exercise machines.

# Be gentle with yourself. Take a day off at least once a week. And if you do skip a few workouts, don’t beat yourself up, but do get right back in the routine. The fewer consecutive days you skip, the more likely you’ll be to make your workout a lasting gift you give to yourself.

 

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Get Better Health with Walking

Walking promotes better circulation and respiration. It may actually lessen the chances of heart attack by opening up the narrowed areas in the coronary blood vessels as shown by some evidence in clinical studies. Walking may increase the elasticity of blood vessels decreasing the likelihood of stroke, which is sometimes caused by the rupture of blood vessels under pressure. Living a sedentary life, coupled with diabetes, high blood pressure and smoking, necessitates weight reduction especially for overweight and obese individuals.

Obesity is usually associated with premature death, disability and many other diseases notably hypertension, heart disease and respiratory disorders. For these reasons, exercise and good eating habits are important in maintaining a healthy lifestyle.

There is a wrong perception that exercise increases the appetite. On the contrary, there are studies that suggest that exercise decrease appetite by regulating the brain center that controls it. It redirects the blood flow away from the digestive tract; and stimulates the utilization of blood fats, instead of blood sugar, by the muscles. An estimated 120-150 calories are burned every hour by just strolling at 1 mph while 240-300 calories per hour are burned by walking at 3 mph. It takes 3,500 calories to be burned in order to lose one pound just by walking at a moderate pace. An hour a day walk can burn up to three pounds in one month.

Walking can actually flatten and make firm your abdomen and at the same time eliminate that doughy look in your thighs. A less active lifestyle, sometimes brought about by retirement hastens the aging process. Once the aging process accelerates then you become more and more vulnerable to physical and psychological problems. Retirement from work should not mean retirement from everything else, including exercise. You should always continue being active and physical even during your retirement years. Retirement should not mean endless hours in front of the television with a continuous supply of food. Rather you should try to continue an active lifestyle by incorporating exercise in your retirement routine.

Walking daily with your loved one or a friend will not only improve your physical health but will also create a stronger bond between the two of you. An effective walking routine consists of a 45-60 minutes walk at least three times a week. At the beginning, however, a six-week conditioning period is recommended, especially for older people or those unaccustomed to exercise. Start with a 15-minute walk every other day for two weeks then gradually increase it to 30 minutes the next two weeks, then working up to four 45-60 minute sessions a week. Comfort and time spend are the two primary concerns when walking. Be regular and consistent. Try to walk at least three times a week and no less than. A walking routine broken into several minutes a day is as effective as an hour of continuous walk. Although walking is the safest form of exercise, try to consult your doctor before starting your regimen. Avoid walking immediately after meals. If you become tired, stop and rest. Don’t push your body until you’re gasping for breath. Wear comfortable shoes and walk smoothly, putting energy into each step.

Finally, if you want to live a healthy, happy and longer life, exercise regularly and eat a proper diet. When all other exercise seems daunting, walking might just be the answer.

 

Medicine Ball

The ability to generate strength and power is a very important component for success in many sports, particularly in those involving explosive movements. Medicine ball training, in conjunction with a program of weight training and circuit training, can be used to develop strength and power. Certain medicine ball exercises can also be used as part of a plyometric training program to develop explosive movements. Medicine ball training is appropriate to all levels of ability, age, development and sport. To be most effective the program should contain exercises that match the pattern of movements of the sport.

The body is allowed to move in several different planes of movement with a medicine ball. What you may not know is that combining a medicine ball with your stability ball is another way to challenge your body. Slowly twist your upper body off the stability ball and move the medicine ball fully to one side. The participant then extends with their entire body to bring the medicine ball up and throw it at the wall.

For more of a challenge, do the same exercise using a 2- to 4-kilogram medicine ball. See why rehabilitation specialists and atheletes all incorporate medicine ball exercises into exercise programs for shoulder pain and arm pain.

The medicine ball can be used to simulate the golf swing, tennis ground stroke, basketball chest pass and many other sport specific movements. Instructions: Start by performing a shallow squat with the medicine ball held in front of you at chest level. Instruction: Start by performing a shallow squat with the medicine ball held in front of you at chest level. The medicine ball is held in front of the chest and the elbows are kept outward.

Included in most Medicine Ball packages is an exercise wall chart to help you decide what exercises will work best for you! Choose 2-3 medicine ball drills to incorporate into your speed and agility workout.

 

At Home Or At A Gym?

Exercising at home has its definite advantages. One advantage is in the finance department. With today’s gas prices, it is obvious that you will save money on fuel as well as ware and tare on your car by exercising at home. Gym memberships can often be costly and may include items that you don’t really need such as child care or swimming facilities. You also don’t have to be concerned with having the latest in exercise fashion or gear since you most likely would be working out by yourself at home.

Working out at home, however, does include a measure of financial obligation. Even if you will simply be running, it is imperative that you have high quality running shoes. Really, this statement applies to any equipment you may purchase to use at home. If you buy extremely low priced and low quality equipment, you may end up being injured or frustrated by lack of progress.

In addition to financial gains, exercising at home may also be helpful for those people who are too self-conscious to exercise in public. If you are worried about your appearance in gym clothes, it is comforting to know that the only person who has to be with you when you exercise is you. There are also time benefits when exercising at home because you don’t have to spend time traveling to and from the gym.

If you are more motivated by being with people you know or come to know while exercising away from home, a gym will fit your needs better than working out at home. A gym becomes more cost efficient the more equipment you use. For instance, if you want to run on a treadmill for most of your work outs and cross train on an elliptical, it is much more economical to go to a gym. Not only would you have to make the initial outlay of money to pay for the equipment, you would also have to pay to maintain it if you exercised at home.

There are also some major benefits of joining a gym if you do need such services as child care and a swimming pool. If you are wanting to train for a triathlon, for instance, it is imperative that you have a safe, appropriate place to train for the swimming leg of the race.

Of course, gyms also offer classes that can be very motivating. If you start attending a class regularly, you may be motivated to continue so that you do not have to defend yourself when asked where you have been if you have missed classes. Strong friendships can form when people take the same class with the same people for many years. It is also motivating when those same people notice weight loss that can come from exercising.

In all, choosing between exercising at home and at a gym can be accomplished by looking at your personality and acknowledging what needs you have. Once you have completed this task, you will have set yourself up for success on your road to fitness. As always, the most important thing is to put yourself in an environment that encourages rather than discourages exercise.

 

Tips to Use Every Time To Workout

1) For office workers – print your documents on most remote printer. I use this every day. I don’t print documents on my room’s printer, but outside of the room. Every time you can stand up and walk.

2) Don’t use elevator – climb as many stairs as you can and as many times as possible. If your job is on the 15 th floor – take elevator to the 10th and climb 5 floors. But when you leave the building at the end of day – get down to all 15 floors. Getting down is easy and fun. If you are advanced stairs walker, you can even jump on your way down.

3) When you wait for something – don’t stay on one place. For example lift your legs to the sides – left – right – and tighten as strong as you can the hips and the butt. Such 10 legs’ lifts can make you feel big tension in your legs and butt – this means lots of blood comes to these muscles and you are fighting cellulite and fat.

4) If you drink water, tea or coffee – use the farthest place to take them.

5) Drink as much water as you can – this will make you to use toilet very often – walking, and the second benefit from water is that you clean your body from toxins, and the third benefit is that this is very important for your skin and to fight wrinkles.

6) At lunch time – go outside and walk.

7) Try to eat every 2 hours:

One day meals:

8.00 – breakfast – first drink a glass of water and than eat 2 fruits – apples or bananas

9.00 -drink a glass of water

10.00 – late breakfast -first drink a glass of water and than eat 1/4 pound (100 grams) of nuts (if possible fresh, not backed) – walnut, almond, hazelnut

11.00 – drink a glass of water

12.00 – lunch -first drink a glass of water and than eat 1/2 pound (250 grams) grilled meat (fish) and big salad

13.00 – drink a glass of water

14.00 – drink a glass of water

15.00 – after lunch -first drink a glass of water and than eat 1 pound (500 grams) not sweet yoghurt (some plain, natural kind, without fruits and any additives)

16.00 – drink a glass of water

17.00 – before dinner -first drink a glass of water and than eat 2 fruits – apples or bananas

18.00 – drink a glass of water

19.00 – dinner – first drink a glass of water and than eat 1/2 pound (250 grams) grilled meat (fish) and big salad.

 

Exercise Guide to Lose 10 Pounds

Your preferences towards exercise determine what you should do to lose weight. Let’s say you spend most of your leisure time sitting on the couch, reading a murder mystery. While you may not call yourself a “coach potato,” you do classify as an inactive person. Simply realizing this fact puts you one step forward to losing 10 pounds.

The next step involves deciding how to exercise, which is part of any good weight loss plan. Sure, going to the gym may be the first option that comes to your mind, but you have more choices. You may breathe a sigh of relief after reading the last line, since the gym may not be comfortable or convenient for you.

Other options to get more exercise can require more creativity, but the process is worth the extra effort. For instance, do you drive to the farmer’s market every weekend? Assuming it’s not too far, you might consider getting a cart and walking the distance- a few blocks of walking makes a difference.

Other alternatives have to do with work. Maybe you park close to the building. As a substitute, you can park further away to give yourself a mini-workout before you reach the office. Then, at lunchtime, go for a sight-seeing walk around the neighborhood, perhaps taking a colleague along.

At home, you can continue finding convenient ways to exercise. Do you zap a frozen dinner in the microwave and then sit down to do nothing? As a replacement you can cook a wholesome, delicious meal and get some exercise in the process running around preparing it.

And don’t forget about involving your family in exercise as well. Find an indoor playing center, with a playground and various activities. Or, shoot hoops in the backyard with your kids or by yourself. If you don’t want to miss a football game on television, tape the game or listen in on the radio.

Since television can be a huge obstacle to exercise, here’s another way to work around this problem. The next time you decide to watch a video or a television program, don’t sit down. Instead, get up and do aerobics while you watch.

Depending on your preferences, you may want to get a home gym, with an exercise bicycle, treadmill, boxing gear, or an abdominal exerciser. These options give you the ability to workout in the privacy of your home. But, choose equipment that you will actually use.

It comes down to making changes in your lifestyle that you can handle and sticking with this routine. Soon, the “exercise” will become second nature for you, making you 10 pounds lighter and happier.

 

Low-back Pain Exercise

The warning signs include pain, weakness or numbness in both legs or arms, progressive weakness or numbness in one extremity, loss of muscle control, fever, unusual bowel or bladder symptoms, inability to move, pain from a fall or blow, pain that shoots down one leg into the calf and doesn’t let up at night, and/or localized pain in the spine. All of these symptoms should alert one to seek immediate professional medical advice.

Low back exercises should incorporate cardiovascular, flexibility, strengthening, and stabilization (core) exercises. We include exercises for pre-hab in our fitness programs. Pre-hab is strengthening an area to prevent injury instead of waiting for injury to happen. Since low back is such a common area for weak muscles, especially in sedentary people, we include core and lower back exercises in all our fitness programs.

Gardening without power tools is manual labor and can be considered exercise. Yard work, mowing, trimming shrubs, weeding and planting are all caloric burning activities. But, if a sore back prevents you from gardening, there are some symptoms that are warning signs where you should seek medical attention. If your lower back is sore from a lack of strength in your trunk muscles or lack of flexibility, there are excellent exercises to increase the strength, improve the flexibility, or decrease lower back pain.

There are several exercises used to strengthen low back, and those same exercises are contra-indicated or not recommended for individuals with lower back problems. Be careful with the selection of exercises and make certain your form and technique are proper and the workload is appropriate. Use proper stretching for flexibility including the hamstrings, quadriceps, gluteals, hip rotators and back extensors. Walking is the most beneficial form of cardio activity for individuals with disc-related problems. Exercises to strengthen lower back muscles include back extensions on a Roman chair, hip extensions, back extensions on low-back machine, abdominal and core exercises, good morning and dead lift exercises with emphasis on proper form.

Exercise will decrease the severity and frequency of lower back problems. A comprehensive exercise program is the best prevention to prevent back pain.

 

Prevent Injuries when Workout

Although the process of exercise does come naturally, the strain on our bodies must be acknowledged. We aren’t hunters or gatherers any more. We don’t have to run and hide in caves from mountain lions. In other words, we rarely use our bodies as they were intended to be used.

Because we aren’t using our bodies for their original purposes, our muscles aren’t worked. When muscles aren’t worked, they become weak and stiff. When muscles become weak and stiff, joints are stressed.

If weak and stiff muscles are used too much too soon, the stress on joints leads to injury. It must also be acknowledged that doing our invented exercises can cause injury if they are done incorrectly. So, gathering information on exercising and stretching properly will lead to fewer injuries.

To prevent injuries, you absolutely must pace yourself. If you haven’t been in a gym, well, ever, you need to make your first stop the doctor’s office. Although you may feel fine, there may be things going on in your body that you are not aware of; things that could be very dangerous if coupled with exercise.

Once the doctor has cleared you, check out sites on the internet for information for beginning exercisers. There are all kinds of sites, so decide what kind of exercise you want to do to limit the number of sites you will have to visit.

Once you have gathered information and have an appropriate, safe environment for your chosen exercise, it’s time to get started. Moderation is the key for injury loss of interest prevention. I just can’t stress moderation enough. As you are surfing the internet, you must find out how quickly you can advance to harder levels for your fitness level.

Stretching is another key component for injury prevention. After a five minute warm-up, go ahead and stretch your major muscle groups. Then, exercise at your predetermined pace for your predetermined amount of time. Finally, take some more time to stretch again, concentrating on the muscles you used during that work out.

In all, being armed with information, using moderation, and stretching will help prevent injuries. Being side-lined with an injury when you are really wanting to exercise is extremely discouraging. Be sure to keep these tips in mind when you are starting an exercise program.