Exercise to Combat Stress

02/07/2012 Leave a comment

Photo Credit: Shinealight PD 2006

Stress is something that is a fact of life for most people. Stress can have serious negative effects on your mind and your body. People with high levels of untreated stress may suffer from headaches, inability to concentrate, insomnia and even body aches and pains. Reduce the amount of stress in your life if possible. Set aside some quiet time for yourself so you can unwind, and exercise. Exercise is a great way to reduce stress and combat the effects of stress. Exercise will also increase your overall fitness and improve your sense of accomplishment and well-being. You will probably lose a few pounds, too.
Physical exertion causes your brain to produce extra neurotransmitters, or endorphins. Endorphins cause you to feel good. They produce a sense of well-being and happiness. You don’t have to run 10 miles or lift weights for an hour to experience the good feeling produced by endorphins. A brisk walk or a jog for 30 minutes, 20 minutes of swimming laps in a pool, a game of tennis or half an hour of dance aerobics can stimulate your brain to release endorphins and help you feel better. You should notice a marked improvement in your mood following some moderate exercise. In addition to the endorphins in your system, you can feel more confident and less anxious. 
Stress can keep you awake at night. Regular exercise also helps improve sleep. Most people need about 8 hours of uninterrupted sleep each night to function at peak performance during the day. If stress is keeping you awake, you may have difficulty concentrating, suffer headaches and feel excessively tired. These problems then increase your stress, which continues to interfere with your sleep. Break the cycle by dedicating at least 30 minutes each day to exercise. Drop your briefcase when you walk in the door and put on your bike helmet and ride for a half hour. 
See your doctor for a complete physical if you have not exercised in a long time. Start out slowly to avoid injury and sore muscles that discourage you from exercising. A personal fitness trainer can help you design a stress-busting exercise program that fits with your schedule and fitness level. Thirty minutes of moderate intensity exercise every other day can relieve the unpleasant symptoms of stress.

For more information about stress and its effect on your body, see:
Mayo Clinic, Stress Symptoms: Effects On Your Body, Feelings and Behavior

Filed under exercise, fitness, health, stress, tension

Advantages of the Kettlebell Workout

02/06/2012 Leave a comment

Photo Credit: GiryaGirl  CC-BY-SA-3.0 2011

The American Council on Exercise (ACE) conducted a study in 2010 to measure the benefits of kettlebell workouts. Kettlebells are large iron balls with a handle. They vary in weight from a 2 pounds to more than 100 pounds. The kettlebells can be lifted, pressed and swung during an intense workout. The ACE study revealed that kettlebells produced a more intense workout than lifting weights alone. The participants in the study burned about 400 calories in a 20-minute workout, or about the same amount of calories as running a mile in 6 minutes. Beginners should work with a personal fitness trainer to learn to use kettlebells safely and effectively. Start with a light-weight, 2-pound, kettlebell and gradually work up to a heavier weight. Increase the amount of weight under the supervision and instruction of a fitness trainer. Some exercises using kettlebells includes the deadlift, the shoulder press and the arm swing.
Kettlebell deadlifts will primarily work your  glutes, quads, hamstrings and back muscles. Begin the exercise by standing with your feet flat on the floor with a kettlebell beside each foot. Spread your legs about hip-width apart and squeeze your abdominal muscles tight. Drop your shoulders slightly and squeeze your shoulder blades together. Breathe in deeply and lower your upper body straight down toward the floor. When your hands reach the kettlebells, grasp each handle overhand with your palms pointed toward your body. Keep your body straight and breathe out and then lift the kettlebells as you stand up straight in a smooth motion. Repeat the deadlift exercise 5 times and increase the repetitions as you get stronger. 
The arm swing will exercise your glutes, quads, hamstrings, core and back muscles. Stand with your feet apart about hip-width and put one kettlebell between your legs. Brace your upper body by squeezing your abdominal muscles, lowering your shoulders slightly and squeezing your shoulder blades together. Inhale, quat down and grasp the handle of the kettlebell in an overhand position with your palm down. Exhale and swing the kettlebell upward as you simultaneously return to a standing position. Swing the kettlebell until your arm is parallel with the floor, or straight out from your body. Keep your arm straight from your shoulder to your wrist. Do a 3 to 5 repetitions with each arm. 

The kettlebell shoulder press will work your shoulder and triceps muscles. Prepare for this exercise in the same position as before, standing, feet apart and shoulders back. Hold a kettlebell in one hand. Your palm facing  your body. Raise the kettlebell to your shoulder. The weight should be on the outside of your arm resting against your wrist and forearm. Push the kettlebell upward until your arm is extended straight up. Breathe out and return your arm to the start position. 

For more information and kettlebell exercises, see:

ACE Fitness, Kettlebells: Twice the Results in Half the Time?,Chad Schnettler, et al., 2010

Filed under aerobic exercise, exercise, exercise equipment, fitness, kettlebell

Sore Muscles

02/02/2012 Leave a comment

Photo Credit: Public Domain
When you begin an exercise program, or change your regular routine by adding new or more strenuous exercise, you may experience some muscle soreness. Muscle soreness occurs when muscles are exerted more than usual, which causes tiny tears in the muscle tissue. The muscle tissue that is torn becomes inflamed and sore. Mild muscle soreness is not unusual. Muscle tissue will normally heal quickly and soreness should go away in a couple of days.You can avoid some muscle soreness by stretching before trying a new exercise. Stretch the muscles that a new exercise will target for about 10 to 15 minutes before beginning the exercise. After exercise, take a few minutes to cool down by stretching again  for 10 to 15 minutes. See a doctor if soreness is accompanied by swelling or discoloration.
Treat sore muscles by alternating ice and heat therapy directly on the affected. Begin with an ice compress directly on the sore area to reduce inflammation. Follow-up with heat to increase the blood flow to the tissues. Increased blood flow brings more nutrients and oxygen to the cells and speeds up removal of cellular waste products that cause pain. Soreness that interferes with your normal activities can be treated with over-the-counter, anti-inflammatory pain medications, such as ibuprofen, naproxen or an aspirin. Acetaminophen will relieve pain as well. Do not exceed the maximum recommended dosage for these medications, and do not take them for more than one or two days. Check with your doctor before taking any over-the-counter pain reliever if you have any medical conditions.
Increase your daily intake of vitamin C and protein to help prepare your muscles for strenuous exercise. Extra protein after a workout will nourish your muscles and aid in more rapid repair of tiny tears that cause soreness. Take it easy for a few days while your muscles are sore, but don’t stop exercising. Concentrate your activity on other muscle groups while your sore muscles repair. If your arms are sore from lifting, focus on exercising your legs or back muscles. The affected muscles will be stronger and less prone to soreness from the same level of exertion once your muscles repair and the soreness subsides. 

Filed under exercise, fitness, muscles

Strengthen Your Core For Better Posture

01/30/2012 Leave a comment

Photo Credit: Skoivuma CC-BY-3.0 2009

Poor posture can lead to tight muscles and a stiff, aching back. Maintaining good posture, especially when working at a desk 8 or more hours each day, can help prevent back aches. Strengthening your abdominal muscles and the muscles in your lower back can help you maintain good posture. A stronger core will also improve your balance and stamina. Add some core strengthening exercises to your regular routine to improve your posture. 
Leg extensions coordinate your core muscles to work together. Lie on your back and bend your knees. Keep your feet flat on the floor and place your hands behind your head. Roll your back until your lower back is on the floor. Tighten up  your abdominal muscles, breathe out and lift your head a few inches off the floor. Pull your left knee toward your chest and simultaneously extend your right leg straight out at a 45 degree angle from the floor. Hold this position for 5 seconds and then lift your leg toward the ceiling. Return to the start position and inhale. Repeat starting with the other leg. Do 10 repetitions if you can.
Roll-up exercises will strengthen all of your abdominal muscles and your obliques. Begin with your back on the floor and your legs stretched out straight. Stretch your arms toward the ceiling and press your lower back to the floor. Tighten your abdominal muscles, exhale and roll your body off the floor to a sitting position. Begin by rolling your head upward, then your shoulders, upper back and finally lower back. Try to roll up in a smooth, continuous motion. Inhale when you reach a sitting position. Exhale, tighten your abdominal muscles and reverse the roll until you return to the starting position. 

The crossover exercise also works all the core muscles. Again, begin on your back with your hands behind your head. Pull your knees to your chest and press your lower back to the floor. Tighten your abdominal muscles, breathe out. Pull one knee as close to your chest as possible and extend the other leg out straight. Roll your body toward the knee that is bent to your chest. Inhale and switch legs extending the bent knee, pulling your other knee toward your chest and rotating your torso in the opposite direction. Do 10 repetitions of this exercise. 

Filed under abs, core, exercise, fitness, posture

Get Fit With Baby

01/26/2012 Leave a comment

Photo Credit: Yihungkuo CC-BY-3.0 2009

Women who have had a baby can use exercise time as a time to bond with their baby and enjoy some fun time together. The exercises are a game to baby and fun for you while you firm and tone your body. Exercise also lowers your stress levels, which is important for new mothers. See your doctor before beginning any exercise program or resuming your previous routine. Women who have had a C-Section should not begin or resume an exercise program without their doctor’s okay. Make sure your baby is safe and always hold her securely. Never use dumbbells or other weights when baby is nearby. Don’t push yourself when exercising with baby. The idea is to have fun while getting some light exercise. When your baby can hold his head up on his own, sit up and roll over, you should be able to begin some exercises, but always check with your baby’s pediatrician before beginning exercise games.

Lie down on your back on a soft rug of exercise mat. Bend your knees up toward your chest with your feet together. Place baby on your shins and slowly raise and lower your shins a few inches on her tummy with baby facing you. Raise and lower your shins a few inches, slowly and pretend baby is flying. Hold your baby securely at all times. Repeat this exercise for 2 to 3 minutes. From this same position, you can do some crunches with baby. Keep baby securely on your shins and lift your shoulders using your abdominal muscles. As you perform the crunch, give baby a kiss and then lower your shoulders back to the floor. Perform 10 or more crunches and get lots of kisses.

Lie on your back on the floor and place your baby on your tummy facing you. Hold baby securely. Flatten your shoulders and bend your knees to place your feet flat on the floor. Lift your bottom off the the floor to perform a bridge exercise. Lower your bottom back to the floor and repeat. Baby will enjoy the up and down motion. Do 5 to 10 bridges. From this position, you can move to baby bench presses. Hold your baby firmly with both hands. Bring her close to your chest with your elbows bent and close to your sides. Lift baby straight up above your chest and then lower her back to your chest. Give baby a snuggle or a kiss when you bring him back down.

Filed under exercise, fitness, women's health

Morning Exercise to Energize Your Day

01/25/2012 Leave a comment

Photo Credit: Pedro Simões CC-BY-2.0 2009

 

We’ve all had days when we didn’t want to get out of bed. To energize your body for the day ahead, try doing some Pilates or other exercises right in your bed. Stretching exercises in your bed before you go down for your morning coffee and breakfast can jump-start your metabolism. A morning workout in your bed can help you have more energy for your regular workout routine later in the day. Your mind and body will be prepared to take on whatever challenges come your way throughout the day. Throw back the covers and exercise!
After hours of sleeping, your back may feel a bit stiff. Roll your body into a ball to stretch out  your spine and work your abs. Sit up in bed and bring your knees to your chest. Hold your knees with your hands and then curve your back by bending forward over your knees. Roll back on the bed on your back and then roll to the upright position again. Perform this exercise for 10 repetitions.
Strengthen and energize your core muscles by doing some leg lifts next. Stretch out on your bed with your legs extended and your arms relaxed by your side. Point your toes toward the ceiling. Lift your left heel off the bed about 12 inches. Lower your left leg until your heel is about 1 inch from the bed. Hold your leg off the bed for about 10 seconds and then raise your leg back up. Repeat 10 times for each leg.
Bring your knees up to your chest and point your toes. Lift your head and shoulders off the bed using only your abdominal muscles. Hold this position for about 10 to 15 seconds and then relax. Repeat this exercise 10 times. Stretch your abdominal and back muscles next by bending your knees so that your lower legs are parallel to the bed. Keep your feet and knees together and your shoulders flat against the bed. Swing both knees to the right side of the bed. Try to keep your shoulders on the bed. Hold for 10 seconds and then swing your legs to the left side. Do 10 repetitions for each side.

Filed under fitness

How Interval Training Can Improve Your Fitness

01/24/2012 Leave a comment

Photo Credit: Mike Baird CC-BY-2.0 2007
If you have reached a fitness plateau with your regular workout routine and you would like to get more from each workout, begin interval training. Interval training is alternating light intensity exercise with high intensity exercise. For example, if you regularly walk 30 minutes or more every other day, try walking for 10 minutes followed by 5 minutes of jogging or running and then 10 minutes of walking. Stretching and isometric exercises can be followed by a short burst of high intensity strength training like weight lifting. You can vary your exercise routine in any way that is comfortable for you. You may want to start off by including 20 to 30 seconds of high intensity exercises followed by 5 minutes of less strenuous activity. Interval training can take your fitness to the next level.
People who exercise using an interval training regime burn more calories than steady low to medium intensity exercise for the same length of time. You will lose weight faster or maintain your ideal weight better by burning  more calories during your regular workout. Interval training also improves cardiovascular health and capacity. Start off slowly and build up your strength over time until you can do equal intervals of low to medium intensity exercise and high intensity exercises. 

Intense exercise alone can cause muscle soreness. When you alternate your regular exercise with short periods of intense exercise, your muscle tissue stores less of the toxins and waste products that can cause you to feel sore. You will also have more energy by following an intense period of exercise with a period to cool down while still exercising your muscles. A personal trainer can help you design an interval training regime to help you meet specific goals, such as increasing your stamina or losing belly fat. Interval training can also be combined with functional training to improve athletic performance or strengthen and tone a specific muscle group. 

Filed under exercise, fitness, interval training

Strengthen Your Back

01/23/2012 Leave a comment

Back pain is a common ailment for many adults. Usually mild back pain, such as an achy feeling or soreness, is caused by overuse of the muscles or muscle injury. Most back pain can be alleviated by staying active, exercising and stretching. More serious pain or numbness may be caused by bone, disk or nerve injury or  another condition that should be treated by a doctor. See your doctor to rule out a serious back injury before you start or continue exercising.

Photo Credit: LocalFitness.com.au
Hand-walk on a stability or exercise ball to strengthen your upper and lower back muscles as well as your arms and shoulders. Use a medium to large exercise ball. Lie across the ball on your stomach and stretch your arms out in front of your body. Place your hands on the floor underneath your shoulders. Make a straight line with your neck and back toward your feet. Tighten your stomach and slowly walk forward on your hands until your feet and legs are lifted off the floor. Continue walking forward until your thighs or knees are resting on the ball. Slowly walk back on your hands until the exercise ball is under your stomach again. Keep your body straight and rigid when hand walking forward and backward. 
Stay on the ball on your stomach and try some exercise ball push-ups. Place your hands on the ball under your shoulders and stretch your legs out straight and hold your lower body up with your toes.. Keep your body rigid and tighten your abdominal muscles. Push your upper body up from the ball, hold the position for 5 seconds and lower your chest back toward the ball. Try to do 10 to 15 push-ups.
Raise and lower your back while resting your weight on your hands and knees to strengthen your back muscles, as well as your biceps and rotator cuff. Begin on your knees and place your hands underneath your shoulders with your fingers pointed forward.  Look at the floor and make a straight line with your body from your head to your buttocks. Pull your shoulders back toward your hips and tighten your abdominal muscles. Breathe out and arch your back upward as far as you can. Keep your palms and knees on the floor. Hold this position for 10 seconds and return to the starting position. Next, lift your hip bones toward the ceiling and arch your back so that your belly is drawn toward the floor. Hold this position for 10 seconds and return to the start position. 

Filed under exercise, fitness, strength training

Three Simple Changes for Weight Loss

01/22/2012 Leave a comment

Photo Credit: Hans Hillewaert CC-BY-SA-3.0 2011

It is difficult to completely overhaul your daily eating habits. If you haven’t started a diet and you aren’t sure where to begin, you are not alone. There is no shortage of fad diets, weight loss pills and so-called miracle powders that promise to melt the weight off. The truth is you have to change the way you eat, some of the foods you eat, and you have to exercise regularly to experience healthy, long-term weight loss. You don’t have to stop eating all the foods you love, but you do have to combine diet and exercise for maximum weight loss and a fit body. There are three simple changes you can make today that can start you on your way to losing weight.

1. Enjoy a bowl of soup before a meal. Broth-based soups are usually low in calories, but big on flavor. Soups like tortilla soup, minestrone or vegetable soup taste delicious and can help fill you up so you eat less. Avoid soups made with heavy creams and canned soups. These soups can be high in fat, sodium and calories. 
2. Choose whole grains over processed flour products. Replace your white bread and crackers with whole grains. Whole grain wheat bread contains fiber and many nutrients your body needs. You will feel more full after eating a whole grain bread than you do when you eat processed white bread. Have a bowl of whole grain oats or buckwheat cereal for breakfast. Whole grains contain the carbohydrates your body needs for energy. 
3. Drink more water. If you normally drink 2 sodas per day, replace one soda with a tall glass of water. Flavor water with fresh lemon or add some frozen fruit, such as blueberries or strawberries, to add natural sugars and flavor your water. Keep your body well hydrated. Your skin will look better and your organs will function more efficiently if your body is properly hydrated. 

Filed under diet, fitness, food, weight loss

Why You Need A Personal Trainer

01/21/2012 Leave a comment

Photo Credit: LocalFitness.com.au 

Most everyone knows they need to exercise to stay fit, lose weight and feel better. Fitness training can help reduce the risk of disease, strengthen bones and muscles and improve cardiovascular function. Not everyone knows how to get started or how to put together an exercise program to meet their physical needs and fit into their lifestyle. Some people are great at self-motivation, but others may need a little help getting started. Even those who are highly motivated may need some advice about which exercises can help them achieve specific fitness goals. A personal trainer can help you design an exercise program that is safe and effective. Your exercise program will be unique and personal. 
How do you know if you need a personal trainer? If you are working out regularly and not seeing the results you expect or desire, then you need the advice and direction of a personal trainer. Many people make the mistake of focusing on a few repetitive exercises that they think will help them achieve a specific goal. For example, a person who wants to reduce belly fat may do sit-ups and crunches every day and still fail to see results. A personal trainer can help you design an exercise program to help you achieve a specific goal. 
You know you need to get fit or lose weight, but you are not sure how to start. A personal trainer can help you define your personal fitness goals. Beginners should consider a personal trainer to help them create a balanced exercise program that includes basic step-by-step instruction and supervision when exercising. An exercise routine cannot help you achieve your fitness objectives if you perform them incorrectly. You also risk injury if you perform an exercise incorrectly. You and your trainer can work together to determine what you want to achieve, set realistic goals and determine how you can achieve your goals. A personal trainer can help you design an exercise program that takes into account all aspects of your life, such as work, family and recreation. You don’t have sacrifice time with family, ignore your work or give up fun to become fit. Exercise and fitness should be an integral part of your life, and a personal trainer can show you how to find the time to work out and reach your goals. 

Filed under fitness, personal trainer

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