How Much Exercise Is Enough?

01/20/2012 Leave a comment

Photo Credit: Beach Cruiser CC-BY-2.0 2009
According to the Centers for Disease Control and Prevention, adults between the ages of 18 and 64 need a minimum of 150 minutes of moderate aerobic exercise every week. Moderate exercise includes walking and strength training 2 or 3 days each week. Adults who enjoy vigorous exercise like jogging, aerobics and running should get about 75 minutes of this type of exercise every week in addition to a couple of days each week for strength training. You can mix up your exercise by alternating days of strength training with a day of moderate exercise and then a day of vigorous exercise. 
Most people will exercise in 30 minute segments every other day to allow their bodies to rest and repair between exercise exertion. It isn’t necessary that you exercise for a full 30 minutes at once. You can break up your daily 30 minutes of exercise into 10 or 15 minute increments and still enjoy the benefits of exercising. For example, if you walk for 10 minutes, 3 times each day Monday through Friday, you will achieve 150 minutes of moderate exercise for the week. As you grow stronger, fitter and your endurance improves, gradually increase the time you work out until you get at least 300 minutes of moderate exercise weekly. 
Aerobic exercise is important for heart and lung health. Exercises that increases your heart rate and breathing counts as aerobic exercise. A brisk walk, mowing the lawn with a push mower, riding a bicycle or chasing the kids around the yard in a game of tag counts as aerobic exercise. Try to get at least 10 minutes of uninterrupted aerobic exercise at a time. More vigorous exercise includes jogging and running, swimming continuously for 15 to 30 minutes, playing tennis or riding a bicycle up and down hills. 
Regular exercise helps control your weight by burning calories and fat, helps to avoid weight-related illness, improves your mood and helps you feel more energetic. If you haven’t exercised in a long time, or if you have any health problems, get a check up and then get active!

Filed under aerobic exercise, cardiovascular, fitness

Healthy Heart Exercises

01/19/2012 Leave a comment

Aerobic exercise can help keep your heart healthy. Aerobic, or cardiovascular, exercise strengthens your lungs, your heart and all of your muscles. When you engage in regular aerobic exercise, you may see a decrease in your blood pressure and a lower heart rate. This means that your heart is functioning more efficiently and with less effort. See your doctor immediately if you experience shortness of breath or chest pains during exercise. 
Photo Credit: Public Domain
Begin your daily exercise routine with some stretches to warm-up your muscles, improve circulation and increase the flexibility of your joints. Warming up can help you to avoid injury. Stretch your muscles for 5 to 10 minutes before every exercise routine. Aerobic exercise is more than the dance-type moves you have seen at the gym and on popular exercise CDs. Aerobic exercise is also walking, jumping, swimming, jogging, running, skiing, dancing, roller skating and ice skating. Swimming is one of the best types of aerobic exercise because it works the whole body, including the heart and lungs, and is very low impact. Try to get about 30 minutes of aerobic exercise 3 or 4 times each week. Don’t forget to cool down after 20 to 30 minutes of aerobic exercise by stretching to relax your muscles, cool your body and allow your heart rate to slow down. 
Swimming is one of the best overall aerobic exercises for your heart and lungs. Water aerobics and swimming are an excellent choice for those with arthritis or joint injury. Beginners and weak swimmers should start with walking in the water and doing some water-squats. Build up your strength and endurance until you can swim continuously for at least 30 minutes. Once you reach the target goal of swimming continuously for 30 minutes, increase your swimming time a few minutes each day until you are swimming for a total of 60 minutes. 

Filed under cardiovascular, exercise, fitness, heart

Why Run?

01/16/2012 Leave a comment

Photo Credit: Joe Mabel CC-BY-SA-3.0-migrated

Running is a high-impact exercise that can be exhausting and can cause injury. So why do people who want to get into shape run? People who run to stay in shape do so for a number of reasons, mostly because the health benefits outweigh the risk of injury. People who like to run to stay in shape burn more calories and work their heart and respiratory system harder than people who walk and jog. A runner can burn about 100 calories for every mile he or she runs. Walking, jogging and biking the same distance burns far fewer calories than running. Running 5 miles per day burns about 500 calories. Running does not require anything more than a safe place to run, comfortable clothes and a good pair of running shoes. 
If you decided to take up running to get into shape and lose weight, keep in mind that the important factor in burning calories and fat is not how fast you run, but how long your exercise. Running for 5 miles at a slower pace has a better overall health benefit in terms of weight loss, muscle strength and increased endurance than trying to set a personal record for the fastest time you can run one mile. Running exercises not only the muscles in your body, but your heart and lungs as well. Running can help lower your blood pressure, improve respiration and increase the flexibility of all of your major muscles. 
Runners often experience what is called “runner’s high” or a sense of euphoria associated with the brain’s release of endorphins when a person engages in intense exercise. The brain releases a chemical called betaendorphin in response to physical exertion. This chemical can cause the runner to experience a feeling similar to happiness and excitement. Balance your daily run with proper nutrition, strength increasing exercises and a balanced social life. 
After an invigorating run, you may not feel like eating. The chemicals released by your muscles and your brain may actually serve to suppress your appetite. It is important to balance exercise, rest and nutrition. Consume a high carbohydrate meal prior to running. Whole grain pasta or whole grain breads can help fulfill your body’s need for energy. Drink a glass of water and eat some fresh fruit and vegetables or drink a natural fruit/vegetable smoothie or juice following exercise. You need to replenish your body with nutrients, such as vitamins and minerals, following an  intense workout. 

Filed under exercise, fitness, running

Are You Ready for Home Based Boot Camp?

01/15/2012 Leave a comment

Photo Credit: Exey Panteleev CC-BY-2.0 2011
The cold winter weather can discourage even the most dedicated exercise enthusiasts. Snow, wind and cold rain can prevent you from your daily run or jog around the block. Bad weather is dangerous when it comes to driving or even walking to the gym. Don’t let cold, wet or snowy weather deter  you from exercising. You can continue your current exercise program or start a new exercise program right at home in your own living room. How about trying some boot camp exercises at home? You don’t need equipment and you don’t need to drive to the gym to get all the benefits of a home-based boot camp style exercise program. Start your day with 10 minutes of warm-up exercises. Drink a couple of 8 ounce glasses of water, eat a good breakfast with plenty of protein, whole grains and heart-healthy fats. Next, stretch your body and walk in place to prepare your mind and your body for a really intense home boot-camp style work out. Choose some strength and toning exercises that will work most of your major muscle groups and get moving!
Begin with some push-ups. Push-ups work your entire upper body, including your arms, neck, chest and shoulders. This is a great exercise to help you feel energized and ready to take on the world. Beginners should start with push-ups with the knees on the floor. Position your hands under your shoulders and rest your body weight on your knees and hands. Lower your upper body to within a few inches of the floor and the push straight up until your arms are completely extended. Keep your head and spine aligned in a straight line. When you get stronger, extend your legs and rest the weight of your lower body and legs on your toes. Do at least 20 push-ups each morning and another set of 20 in the evening. 
The bridge exercise will strengthen your abdominal muscles, your hip joints and muscles and your buttocks. Lie on the floor on your back with your knees bent. Place your feet flat on the floor and place your hands, palms down, by your sides. Squeeze your abs and lift your hips as high as possible. Hold the position for 10 seconds and then lower your body back to the floor. Repeat this exercise at least 20 times, if possible. 
One of the most effective exercises for your buttocks and hips is the squat. Beginners should hold on to a sturdy chair when performing squats. Those with more balance can stretch their arms out in front of their body or hold their arms relaxed at their sides. Keep your eyes forward and your spine in a straight line and slowly lower your body to a “seated” position by bending the knees. Hold this position for 5 to 10 seconds and then press upward with your legs until you are standing upright again. Do 20 repetitions each morning and again in the evening.  
Work in some high intensity aerobic exercises by marching in place or performing jumping jacks. Jump as high as you can for 10 minutes and then walk in place for another 10 minutes to cool down. Exercise for 10 minutes and then cool down by walking around or marching in place for 10 more minutes. When your heart rate returns to normal after a vigorous workout, stretch to relax. 

Filed under exercise, fitness, strength training, weight loss

Total Body Toning Exercises

01/13/2012 Leave a comment

Photo Credit: Glenn Francis CC-BY-SA-3.0 2008

Who doesn’t want a body that looks great, feels great and functions like an athlete? Not everyone can achieve a body builder physique, but everyone can benefit from exercise and whole body toning. Whole body toning can increase your metabolism, which can help you achieve your weight loss goals and decrease body fat. You can also strengthen all of your muscles and achieve a leaner, healthier body. The purpose of whole body toning is to tone and strengthen all the major muscles groups in each exercise routine. Think of whole body toning as a head-to-toe program. Start at the top and work your way down to a firm, toned and strong body. Do at least 10 repetitions of each exercise every other day for maximum benefit. Combine your exercise program with a healthy nutritional diet, and you are on your way to achieving your goal of a toned, firm body. 
Start your total body toning with some biceps curls. Stand up straight with your eyes forward and your feet about shoulder-width apart. Plant your feet firmly on the floor and tighten your abs. Hold a 5 to 8 pound dumbbell in each hand with your palm facing forward. Slowly lift the weight upward by bending your arm at the elbow. Avoid using your shoulder to lift the weight, focusing instead on using your biceps. It is important to keep your upper body straight and do not lean into the lift. Repeat the lift 10 to 15 times with each arm. Alternate sides every other lift or every 5 lifts to increase the abdominal workout and improve balance. Increase the effectiveness of your total body workout by incorporating a step-up exercise. Use a low step block and step up using the leg on the same side as the lift and then step down when you lower the weight. Keep your elbows close to your body to maximize the effectiveness of this workout and to help maintain your balance. Chess presses will strengthen your entire upper body and abdominal muscles. Lie on a weight bench or on the floor. You can also stand upright for this exercise. Place a 5 pound dumbbell in each hand. Hold the dumbbell with your palms facing forward. Bend your elbows at the same level as your chest. Press your arms straight up if you lying down or straight out if you are standing up. Slowly return your elbows back to your chest and repeat this exercise at least 10 to 15 times. 
Stability balls are a great tool to strengthen your core, improve your balance and tone your whole body. Grab some 5 to 8 pound dumbbells in each hand and lie back on a large stability ball. Bend your elbows with your palms facing toward your face and keep your elbows close to your body. Raise your upper body to perform a crunch while keeping your mid-back on the stability ball and your feet planted firmly on the floor. Repeat this exercise 10 to 15 times. Increase the number of repetitions as your strength and endurance increases. 
  
You don’t need expensive exercise equipment to perform some whole body toning exercises. Lie down on a mat or on the floor on your back. Place your hands under your butt with your palms on the floor. Keep your shoulders pressed against the floor and lift both of your legs about 10 to 12 inches off the floor. Point your toes toward the ceiling and then spread your legs slightly, about hip-width. Lift one leg up a few inches and then lower it. Lift your right leg as you lower your left leg and then alternate in a scissors motion. A variation of this exercise is to lift both legs about 12 inches off the floor and cross your ankles, left over right and then right over left. Perform about 20 repetitions for a great lower body and abdominal toning exercise routine. 

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Plyometric Training

01/12/2012 Leave a comment

Photo Credit: LocalFitness.com.au CC-BY-SA-3.0 2008
Plyometric training is a form of exercise where the muscles are stretched and then contracted. The movements of plyometric training can be intense and high impact, so preparation and training are important to help avoid injury. Those who want to begin a plyometric training regime must exhibit both strength and endurance. Jumping, hopping and quick movements around and through obstacles are part of an effective plyometric exercise program. Exercises that take advantage of the elasticity of the muscles and the stretching reflex helps to build strength, flexibility, speed and endurance of the muscles. Quickly contracting and relaxing the muscles involved in a particular activity, such as jumping or pushing, can help an athlete perform better and ordinary people go through a busy day without becoming fatigued. 
Begin any plyometric exercise routine with a thorough stretching of all the muscles of the body. Stretch your arms, legs, chest, back and shoulders. Be sure to stretch your muscles prior to exercises because many of the explosive movements, such as pushing upward with great force in a jumping motion, can result in injury if your muscles are not ready for the exertion. Invest in a good pair of athletic shoes that will provide support for your foot arch and absorb shock from jumping and landing hard. Some plyometric exercises are high impact, so it’s important to protect your feet. You will get more benefit and avoid injury if you perform jumping exercises on any surface other than concrete. Hardwood floors like those found in gymnasiums or cushioned tile floors are best. 

Plyometric training is tough on your joints as well as your muscles. Don’t begin any high-impact exercise program without consulting your doctor, especially if you suffer form joint conditions such as arthritis or gout, or if you have bone loss due to aging or vitamin deficiencies. Gradually increase the power and intensity of your exercise over time. An easy way to incorporate plyometric training into your daily fitness routine is to do some interval training. For example, if you walk for 30 minutes each day, insert 5 minutes of a quick sprint or fast jog for every 5 minutes of walking. When performing squats, insert a squat jump by pushing upward and jumping with power from every third or fourth squat. Incorporate a burst of high intensity exercise for 5 minutes after each 10 minutes of regular exercise. Perform some high energy jumping jack exercises following 10 minutes of push-ups or crunches.

Filed under exercise, fitness, plyometric, training

Whole Body Exercises

01/09/2012 Leave a comment

Photo Credit: LocalFitness.com.au

Many exercises focus on one or two muscle groups, such as curls for biceps and triceps or crunches for abdominal strength. Focused training is important, but a well-rounded exercise program should include some whole body exercises. A well-rounded exercise program will include stretching for flexibility, aerobic exercise, and strength conditioning. Stretching exercises are important to warming up before more intense exercise and help improve flexibility. Walking, jogging and dance-style exercises are excellent aerobic workouts that help increase muscle strength and improve cardiovascular health. Exercises that use your own body weight, such as push-ups and pull-ups, and weight lifting strengthen the arms, back, stomach, legs, hips and abdominal muscles. Before you begin any exercise program, see your doctor for a complete check-up. Some simple whole-body exercises that you can add to your daily exercise routine are the crawl, a push-up and a step-up style exercise. These exercises require no equipment and can be performed at home or in the gym.

The crawl exercise works all the major muscle groups in your body. Begin a simulated crawl on your stomach on the floor. Put your hands in front of your shoulders and bend your elbows. Extend your legs behind your body. Place your forearms on the floor under your shoulders and pull your shoulder blades down. Push your right knee forward by bending your knee and pushing it out to the right side of the body until your knee is even with your hip. Slide your right arm back toward your right knee. Keep your left leg extended and your left forearm on the floor in front of your body. Hold this position for 2 or 3 seconds and then return to the start position. Repeat on your other side. 
Begin the step-up exercise by kneeling on your left knee. Keep your upper body straight. Bend your elbows slightly and keep your eyes forward. Push your right elbow back, your left arm forward, while simultaneously pushing your left knee upward toward the ceiling. Push off hard from your left toes in an explosive upward movement. Return to the start position and repeat this exercise for 5 repetitions. Repeat the exercise on the other side.
This push-up exercise adds an extra step to improve the effectiveness of your whole-body workout. Start this exercise in a push-up position with your hands under your shoulders and your legs stretched out behind your body. Bear the weight of your legs on your toes and make sure your fingers are pointed forward. Make a straight line with your body from head to toe and then raise your body up by pushing upward with your arms. Raise your right leg up toward the ceiling and hold the position for 3 to 4 seconds or longer. Lower your body and repeat on the other side. 

Filed under exercise, fitness, strength

Are You Ready to Power-Walk?

01/08/2012 Leave a comment

The benefits of walking cannot be stressed enough. Walking is one of the easiest ways to lose weight, improve your overall level of fitness and it’s fun. You don’t need fancy equipment to exercise by walking. You need only don a good supportive pair of walking shoes, some comfortable clothing and a safe place to walk. In addition to losing weight and burning body fat, walking can help you reduce your bad LDL cholesterol level and increase your good  HDL cholesterol. You may see your blood pressure lowered and by losing body fat you reduce your risk of developing type 2 diabetes. Walking is a low-impact exercise that works the whole body with minimal risk of injury. For those who want to take their walking exercise to the next level, power-walking may be the answer. Power-walking is a type of brisk walking with a technique to get the most from each stride. The goal of a power-walking exercise is not speed but power and technique. 

Photo Credit: Escuela Virtual de Deportes CC-BY-SA-2.5-CO 2010
Begin your power-walk by concentrating on pushing off from the back foot as your front foot lands on the ground. Walk heel to toe. The front foot should contact the ground heel first and roll across the ground toward the toe as you push off with your back foot using your toes. Allow your hips to rotate forward and backward and your waist to twist naturally while walking. Avoid the urge to lean forward as you power-walk. Keep your upper body upright and look straight ahead. People naturally swing their arms when casually walking. For the power-walk, bend your elbows and keep your arms close to your body. Allow your elbows to swing back and forth with your gait, but don’t pump your arms. Try to keep your upper body and arms as relaxed as possible while you push off during a power-walk. 
If you’ve been walking at a normal gait for 30 minutes or more without becoming fatigued, introduce power-walking in 5 minute intervals. Interval training can help improve your stamina, cardiovascular and respiratory health. You’ll burn more calories by interval training. Walk at a normal gait for 10 minutes and then power-walk for at least 5 minutes. Cool down by returning to a normal walking pace and repeat 5 minutes of power-walking. Beginners may want to power-walk for 2 to 3 minutes and gradually build up to the full 5 minutes of power-walking. As your stamina increases, increase the amount of time for each interval of power-walking until you can power-walk for 10 minutes followed by 5 minutes of normal walking pace. 

For more information, see:

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Functional Training

01/07/2012 Leave a comment

Functional training can improve how you perform every day activities. Ordinary tasks, such as lifting groceries into the car, carrying a child, rearranging furniture and lifting laundry baskets, are activities that require functional strength. The purpose of functional strength training is to increase the strength and endurance of muscles involved in ordinary activities. Functional training can help you recover from an injury, increase range of motion or improve your overall strength, agility and balance. Functional training is especially effective to rehabilitate joints and muscles following injury or surgery. 
Photo Credit: Slyngebehandling CC-BY-SA-3.0 2007
Functional training involves repeating the same movement to improve your performance of that movement. For example, a worker who lifts boxes all day can benefit from functional training exercises that improve the strength of the arms for lifting and the legs for supporting extra weight. Lifting free weights helps strengthen the upper body and legs for more efficient lifting with reduced risk of injury. A professional basketball player can benefit from jumping, running and stretching exercises to improve his or her performance on the court. Golfers can benefit from functional training that strengthens the arms, upper body and improves range of motion in the arms and shoulders. Function exercises can be tailored to meet a specific need by working the major muscle groups involved in performing a task. A whole body approach to functional training is better than working isolated muscles if you want to improve your overall strength and endurance. 
Exercises that use your own body weight with normal movements are a good way to begin functional strength training. Pulling, pushing, sitting and standing up from a seated position are activities that most people perform many times throughout the day. Push-ups, pull-ups and squats involve a wide range of muscles and muscle groups and can increase your strength and endurance for most daily activities. A fitness trainer can help you develop a functional exercise program tailored to your specific needs. 

For more information about functional strength training, see:

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Strength Training for Older People

01/05/2012 Leave a comment

Photo Credit: NIH Public Domain
How many times each month do you lift a basket of laundry, load the car with heavy bags from the market, pick up a small child or move furniture to clean underneath? Daily activities like these require strength and endurance. The old adage “if you don’t use it you lose it” definitely holds true for muscle mass and strength. As we age, we can lose muscle mass if we become or remain inactive. Inactivity combined with aging can result in increased body fat, small, weak muscles and a loss of bone density. Even if you have already experienced some muscle mass loss and decreased bone density, exercise and strength training can help restore some of your lost muscle and bone. Regular exercise that includes strength training can also help reduce the risk and symptoms of arthritis, diabetes, obesity and chronic back pain. If you have been inactive for several months or if you have never practiced a regular exercise and strength training regime, see your doctor for a complete physical and advice about the best strength training program for you. 
You don’t need to join a gym or use expensive exercise equipment to start a strength training program. Push-ups, crunches, squats and lunges are all exercises that you can do using only the weight of your own body for resistance. Warm up and prepare your muscles for strength training exercises by stretching. Start out slowly and perform only a few body weight resistance exercises. Try to complete 5 repetitions of each exercise for the first few days. Gradually increase the number of repetitions until you can perform 15 repetitions without becoming exhausted. You can continue to increase repetitions or increase the amount of time devoted to each exercise. Perform each exercise for 3 minutes every other day for the first week. Don’t focus on the number of repetitions, but each exercise continuously for a full 3 minutes. Add one minute to each exercise each week until you can exercise for a full 30 minutes without becoming exhausted.
Try some free weights like dumbbells or add some resistance band exercises after your begin to see results. Resistance bands are rubber tubes that stretch and offer resistance when you pull on them. You can stand on a resistance band and pull it upward with your arms for triceps, biceps and upper body strength training. Free weights can also help increase arm and upper body strength. 
Begin any new strength training program slowly and carefully. Always take a full 24 hours of rest between strength training exercises to allow your muscles to recover and repair. The goal in strength training is to gradually increase your strength and endurance. Stop exercising immediately if you feel any pain in your muscles or joints. Pain is an indication that you are over-exerting your body. You may feel a bit sore after the first few days, which is normal as your muscles and joints are not accustomed to the extra work. See a doctor immediately if pain persists or if there is swelling. 

For more information about strength training, see:
Centers for Disease Control, Why Strength Training?

Filed under exercise, fitness, strength training, weights

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