Is Weight Training For You?

05/18/2013 Leave a comment

Maybe you watch people at the gym, huffing, puffing, grunting and sweating at the weight machines or free weights and think, “No way I want to do that!” You’re not sure you would benefit from lifting weights, especially since you have no desire to look like a body builder.

Credit: LocalFitness.com.au

You can benefit from lifting weights even if you do it only a couple of times each week. Weight training can help improve your muscle tone, build lean muscle mass and help you lose weight. No matter how old or young you are, weight training is good for you.

As we age, we lose muscle mass. Lost muscle will be replaced by flabby fat if you don’t do something to rebuild lost muscle. Muscle tissue requires more energy to function than other tissues, therefore it uses more calories. Your metabolism will increase slightly as you gain muscle and burn fat. Increased muscle mass also means your endurance will improve. You will be able to work your muscles harder for a longer period of time. Weight training stresses your muscles causing them to adapt, which makes them grow stronger.

Start with a weight that you can lift, but tires your muscles after 10 to 12 repetitions. Beginners should start with one set of 8 to 10 repetitions of any lifting exercise. You should be barely able to lift the weight on the last repetition.  When you can do 12 repetitions without fatigue, increase the weight by adding 2 to 5 pounds.

Learn proper lifting technique before you grab the dumbbells. A fitness trainer can help you learn the correct way to lift so that you enjoy the benefits of weight training while reducing your risk of injury. Don’t forget to warm-up before lifting. Do some light exercise, such as brisk walking or calisthenics.

Rest one full day between weight training workouts. Your muscles need at least one full day to repair and recover. You can work your core, legs and thighs one day, and then your arms, chest, shoulders and upper back on the next day. Your workout can be as long as you feel comfortable exercising. You can exercise for 15 minutes, 20 minutes or longer. Adjust your workout to suit your strength, overall level of fitness and your time schedule.

 

Filed under exercise, exercise equipment, metabolism, muscles, smart workouts, strength, strength training, strengthen, weight training, weights, workouts

Outdoor Summer Exercise: Avoid Heat Related Illness

05/14/2013 Leave a comment

Photo Credit: Bibikoff CC-BY-2.0

Summer is just around the corner! Warm weather draws people out of the indoors and into the sunshine. Exercising outdoors can be enjoyable, but don’t let heat cause you injury or illness. Exercising in high summer temperatures requires that you take a few extra precautions. You can avoid heat-related illness by exercising outdoors in the morning or evening before the day heats up. Drink plenty of water before, during and after exercise. Wear loose fitting clothing that does not trap heat. Stop exercising if you experience any symptoms of heat-related illness.

Your body temperature increases when you are exposed to high summer temperatures. Exercising increases your body temperature, too. To cool down, your body sends more blood to your skin, which leaves less blood available for your muscles. Exercise increases your heart rate. To compensate for less blood flow to your muscles when you exercise, your heart rate increases. High humidity prevents your sweat from evaporating, which increases your body temperature even more. You see how you can push your body into a heat spiral that can leave you suffering heat cramps to heat exhaustion or even heat stroke?

Pay attention to your body and learn to recognize the warning signs of heat-related illness. Heat cramps are muscle contractions that typically affect your legs and your abdominal muscles. You may experience heat cramps, even if your body temperature is normal. Heat exhaustion is evidence by a body temperature of 104 degrees Fahrenheight (40 degrees C) accompanied by nausea, vomiting, weakness, headache and clammy skin. Heat exhaustion is a serious medical condition and must be treated right away or you could suffer heat stroke. Heat stroke is life threatening. You could suffer brain and organ damage. You can die as a result of heat stroke.

Seek immediate medical attention if you experience muscle cramps, vomiting or nausea, confusion or dizziness. Stop exercising immediately and take steps to hydrate and cool your body. Drink water and sports drinks that contain electrolytes, remove excess clothing and pour water over your body and fan yourself to cool down.

Beachbody

Filed under body, exercise, fitness, heat, summer

Safe Weight Loss

04/08/2013 Leave a comment

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You can see television commercials for the next best weight loss pill every day on most every channel. The truth is there is no magic weight-loss pill. Some diet pills may even be dangerous to your health. Forget the fad diets. Don’t even think about starving yourself. Diet pills often have harmful side-effects. Most diet pills cause you to lose weight because they are a diuretic or have a laxative effect on your body, which can cause you to lose water weight. You will re-gain water weight as soon as you rehydrate your body. Dehydration can be dangerous, too. Other diet aids contain stimulants, such as caffeine, that speed up your heart and can increase your blood pressure. The safest way to lose weight is to see your doctor and ask her to help you design a weight loss program that includes sensible, healthy nutrition and exercise.

In order to lose weight, you have to create a calorie deficit. That is, you must burn more calories than you consume so that your body burns fat for energy. According to the National Heart, Lung, and Blood Institute, an eating plan that contains between 1,000 and 1,200 calories per day can help women lose weight safely. Cut back on simple carbohydrates and fats and replace those sugary fat foods with complex carbohydrates and fiber. Take cake, candy, cookies and white flour out of your diet. Replace those  calorie-laden foods with whole grains, such as bran, wheat, oats and brown rice. Eat more raw vegetables and drink water instead of soda. Eat a balanced diet with foods from all the food groups and keep track of your caloric intake if you want to safely lose weight.

Exercise is an essential part of any weight loss plan. As you use more fat for energy and start to lose weight, it’s important that you build muscle. Building muscle will also help you burn more calories since muscle tissue burns more calories than other tissues in your body. The more muscle mass you have, the more calories you will burn. Your basal, or resting, metabolism will also increase when you build more muscles. This means you will burn more calories sitting on the sofa in front of your television if you increase your muscle mass.

Filed under dieting, exercise, food, healthy body, weight loss

Why Can’t I Lose Weight? The Truth About Weight Loss & Exercise

02/08/2013 Leave a comment

 

You’ve been exercising regularly but the weight just doesn’t seem to be dropping like you expected. The truth is exercise alone won’t help you lose weight. Exercise is critical to being healthy, but if you want to lose weight  you have to change the way you eat and watch what you eat. Exercise is only part of the equation. You have to create a calorie deficit and exercise to lose weight. Eat fewer calories and exercise more to burn more calories than you eat. Don’t sacrifice nutrition in your quest to lose weight. Cut out the empty calories, such as candy, cookies, chips and soda. Replace those snacks with healthy, low-calorie alternatives including fresh fruit, dried fruit, nuts and whole grains. Trade ice cream for fruit sorbet and drink flavored water instead of soda. Small changes in your diet can make a world of difference in your caloric intake.

You can lose weight by dieting alone, but you may regain the weight unless you exercise. Exercise combined with dietary changes can not only help you lose weight, it also helps you maintain your weight loss. Many times people lose weight only to regain it later. Stay active, exercise regularly and continue to eat a low-fat, reduced calorie diet to keep the weight off. Binge eating can undo weeks of diet and exercise. Exercising a couple of extra minutes won’t burn the calories from 2 donuts or a greasy cheeseburger and fries. People often underestimate the number of calories they consume and overestimate the amount of exercise they get. Keep a food and exercise journal to more accurately measure how much you get of both food and exercise. You might be surprised to learn that you are eating a lot more than you thought and exercising a lot less than you estimated.

Don’t rely on the calorie counter on your treadmill or exercise bike. Calorie counters are fairly accurate, but they can vary from person to person. Exercise machine calorie counters don’t take into account the calories you would burn just by breathing and other bodily functions. So you actually burn fewer additional calories than the display estimates. You need to be physically active as much as possible during the day in addition to regular workouts. To lose weight and to maintain your weight loss, you need to change your lifestyle from sedentary to active in addition to changing your diet. If you need help getting on track and staying on your weight loss plan, a personal trainer may be able to help you.

Filed under diet, exercise, fitness, fitness. diet

Don’t Make Excuses! Exercise!

02/04/2013 Leave a comment

 

It can be difficult to overcome excuses not to exercise. You know you should get moving. You know that people who exercise regularly are healthier and less likely to develop diseases, such as diabetes and cardiovascular disease. You have also heard that people who exercise are usually happier and sleep better than people who rarely or never exercise. You need at least 150 minutes of aerobic exercise each week. Walking, jogging, riding a bicycle or even doing work around the house, such as mowing the lawn, are good ways to exercise. What’s your excuse for not exercising? Here are some tips about overcoming excuses so you can get moving and get fitter.

You may say that you don’t have time to exercise. A busy lifestyle with work, kids, social commitments and duties does not have to prevent you from exercising regularly. A few minor adjustments to your lifestyle can help provide ample time to workout. Three days each week, trade your television time for exercise time. Instead of spending an hour in front of the television, workout for 30 minutes or go for a brisk walk before or after your favorite television program. You don’t have to exercise for 30 straight minutes. Break up your workout into three 10 minute sessions throughout the day. Ride a bicycle to work or walk if you can. Park your car a couple of blocks from work and walk. Take the stairs instead of the elevator.

You may put off exercising because you think it’s boring to trudge along on a treadmill or pedal a stationary bike for 30 minutes. Exercise does not have to be boring. Do the kinds of activities you like to do or try something new. Music lovers can take a dance class, such as salsa or ballroom dancing. Take tennis lessons or join a dance aerobics group. Start a walking group with your best friends or co-workers. Exercise doesn’t have to be boring. Working out with a group is a great way to spend time with old friends or make new friends.

You probably feel tired after a long day at work. You may be tempted to put up your feet and zone out in front of the television for a couple of hours instead of exercising. Exercise will actually help you feel stronger and more energized. Exercise increases your heart rate and your respiration to move more oxygen through your body. Your brain will release hormones called endorphins, which will help improve your mood. You will feel better physically and emotionally after a good workout.

Filed under endorphins, energy, exercise, fitness, motivation

Stress And Weight Gain

08/01/2012 Leave a comment

Photo Credit: stuartpilbrow CC-BY-SA-2.0

Many people are under stress. Work, social obligations, bills, running the kids here and there can cause a great deal of stress. Often people under stress fail to maintain healthy eating and exercise habits and may gain weight. You may be tempted to stop for fast food on your way to work or skip the gym because you worked late. Even if you do try to eat a balanced diet and exercise, you may still gain weight. Stress triggers a hormone that may actually cause you to gain weight. 
Cortisol is a hormone that is essential for a number of body functions, including maintaining blood pressure, metabolizing carbohydrates for energy and stimulating the release of insulin into the blood stream to keep blood sugar levels stable. Stress causes elevated levels of cortisol in the blood. Excess secretion of cortisol by the adrenal glands stimulates your appetite, which can lead to overeating or unhealthy snacking. 
Elevated cortisol levels may also cause your body to store fat in your abdomen. Belly fat has been linked to diseases, such as stroke, heart disease, type 2 diabetes and some cancers. The best way to combat stress-related weight gain is to reduce the amount of stress in your life. If that’s not immediately possible, continue eating a healthy diet and get at least 30 minutes of moderate exercise every day. Exercise can help combat stress. Take time to relax and care for yourself. Do things that are enjoyable and help you relax. 

Filed under diet, exercise, lifestyle, stress, weight gain, weight loss

Exercise For Your Mind & Body

07/11/2012 Leave a comment

Photo Credit: Scott Meltzer PD

Regular exercise, combined with a healthy, nutritious diet, can help keep your body  strong, lean and fit. Did you know that exercise is also good for your mental health? Exercise and a fit body helps improve your self-esteem, your confidence and can help you feel more in control of your life. People who exercise on a regular basis are less prone to suffer from anxiety, depression and they handle stress better than people who do not exercise regularly. Sometimes it’s difficult to get up and start exercising when you feel anxious or depressed., but you will feel better almost as soon as you start exercising. During exercise, the brain releases endorphins that help reduce pain and promote a feeling of well-being. Depression is a serious illness that affects millions of people. Exercise alone is not a quick-fix for depression, but it can help you deal with your symptoms. Once you get your depression symptoms under control, exercise may help prevent depression symptoms from returning. Follow your doctor’s advice about medication, lifestyle changes and exercise. How can you get started with exercise if you are or have been depressed or feeling anxious? It’s easier than you think.
Begin slowly. If you have been sedentary for years and rarely exercised, see your doctor for a physical checkup before beginning an exercise regimen. Once your doctor clears you for exercise, gradually increase your physical activity until you can do 150 minutes of moderate exercise each week. Forget trying to run a marathon after your first week. Set realistic goals and build on your increasing strength and endurance. Start by walking 10 to 15 minutes every other day and increase by a few minutes every week until you can walk at a brisk pace for 30 minutes. You can walk outdoors in your neighborhood, in a park or at the gym on a treadmill. It doesn’t matter where you walk, just as long as you do it. As you begin to get more fit, lose weight and get stronger, you will start to feel better both physically and mentally. 

For more information about exercise and depression, see:

Filed under anxiety, body, depression, endorphins, exercise, fitness, health, mind, mood

Get Lean With Cardio

07/02/2012 1 Comment

Photo Credit: Meagan E. Klein USN PD
A cardiovascular workout, or just cardio, is the best way to burn fat, strengthen muscle and lose weight. Cardio is any exercises that increases your heart and breathing rates. Your metabolism will kick in and burn calories while strengthening muscle. Most people are familiar with running and jogging for cardiovascular exercise, but any exercise that gets your heart pumping and your body sweating is a cardio workout. Brisk walking, swimming, bicycling, step aerobics and aerobic dance classes burn fat and strengthen the entire body. Cardiovascular workouts help reduce the risk of heart disease and improve overall heart and lung function. Your bones are also strengthened by cardio workouts. Cardio will help lower your bad cholesterol levels and increase muscle mass. Make sure to check with your doctor and get moving today! 
Running and jogging are the best way to burn calories and lose fat. It doesn’t matter if you run outdoors in a park, around the block or on a treadmill. If you get your heart pumping, your lungs working harder and your body sweating, you are doing aerobic cardiovascular exercise that burns fat. Get at least 20 minutes to 30 minutes of cardiovascular exercise every day. If you are a beginner, start with 5 minutes to 10 minutes and gradually increase the cardio exercise time to about 50 minutes to 60 minutes as you grow stronger and more fit. Running and jogging put a lot of stress on the joints of your feet and legs. Make sure you wear shoes with support and adequate cushioning to protect and support your feet. When running or jogging outdoors, select a route with an even surface without obstacles. Many city parks have walking-running paths. If you are obese or have not exercised in years, start slowly by walking for about 10 minutes every day. 

Did you play jump rope with your friends as a kid? Jumping rope is a powerful cardiovascular workout that can burn more than 300 calories in half an hour! Wear some supportive shoes and start jumping rope. If you are a beginner, try to jump rope for 5 minutes at a time until you build up your strength. Gradually add 5 minutes of jumping every day until you can jump rope steadily for a full 30 minutes. 

Filed under aerobic exercise, cardiovascular, exercise, fitness

Get Rid of Back Fat

06/25/2012 Leave a comment

Photo Credit: Krestavilis PD
Fat can be deposited anywhere on your body. For many people, especially women, fat deposits on the back are a problem. Wearing a bra can cause back fat to bulge above and below the bra. A successful weight loss plan must include a low-fat, low-sugar, nutritious diet combined with regular exercise. It is almost impossible to “spot” train your body to lose fat in only one place, like the belly or the back. However, you can and should focus on exercises that burn fat while working specific muscle groups for a more lean and toned body. Start by being more active generally. Walk more, ride a bicycle, take the stairs instead of the elevator and adopt a healthier diet. Then try some exercises that target the muscles of the back to help reduce fat on your back.
Lower back extensions stretch the muscles of your lower back and help to strengthen your back muscles for better posture and balance. Lie on the floor on your stomach. Stretch your body out straight. Place your hands on the floor palms down beside your hips. Breathe in and lift your chest off the floor. Keep your face pointed toward the floor during the exercise. Lift your chest as high as possible and hold the position for 5 seconds. Relax and lower your chest back to the floor. Do 10 repetitions of this exercise. When you feel stronger, try lifting your legs and chest at the same time. 

The bridge exercise will stretch all the muscles of your back, your abdomen and your thighs. Lie on your back with your knees bent. Keep your feet flat on the floor and place your palms on the floor beside your hips. Breathe in and squeeze your abdominal muscles. Lift your hips toward the ceiling as far as you can. Keep your shoulders and hands on the floor. Hold the position for 5 seconds and then breathe out as your lower your body back to the floor. Do 10 repetitions. 

Filed under back, exercise, fat, fitness, obesity, weight loss

Still Trying To Lose Belly Fat? Try An Exercise Ball

06/18/2012 Leave a comment

Photo Credit:  LocalFitness.com.au
It can be difficult to lose stubborn belly fat. There are no reliable and safe quick fixes. Diet pills won’t burn away belly fat and fad diets are dangerous. To get rid of belly fat, you have to eat a healthy, low-fat diet and exercise. Sometimes even the most dedicated person can reach a plateau in the battle against belly fat and just can’t seem to lose those last couple of inches. Try an exercise ball. An exercise ball, also called a fitness ball, may help you tight up your abdominal muscles and lose those last couple of inches of belly fat. Continue to exercise regularly, eat a nutritious low-fat diet and drink plenty of water. 
Exercise ball crunches can help you burn belly fat because you are not only doing crunches, you have to balance on the ball which works your obliques, hips, thighs and lower leg muscles. To do crunches on an exercise ball, sit on the ball with  your feet planted firmly on the floor. Place your feet about hip-width apart on the floor and sit up straight. Cross your arms over your chest. Inhale and squeeze your abdominal muscles. Slowly lean backwards until you feel the pull in your abdominal muscles. Hold the position for a couple of seconds and then exhale as you slowly return to the upright position. Do 10 repetitions if you are a beginner and slowly increase the number of repetitions by adding 5 repetitions every other day. 
The exercise ball lift is an easy-to-do exercise that will really work your abdominal muscles and burn belly fat. Lie on your back and place the exercise ball between your ankles. Place your hands on either side of your body, palms down for stability. Squeeze the ball with your ankles and inhale. Tighten up your abs and slowly lift the ball using your legs. Lift the ball as high as you can and hold it for 3 to 5 seconds. Exhale and lower the ball back to the floor. Do 10 to 15 repetitions. Add 5 repetitions each week until you can perform 25 to 30 repetitions. Add some extra fat burning power to your ball lift by adding an ab crunch to the lift. Cross your hands over your chest and lift your upper body toward your knees as your lift the ball with your ankles. Hold the crunch and lift for 5 seconds and the roll your upper body back to the floor slowly as you lower your legs. 

Filed under abdominal, abs, belly fat, exercise, fitness, weight loss

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