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Working Out With a Cold

11/18/2013 Leave a comment

Photo credit: Cornelius CC-BY-SA-3.0

Winter months bring colds. As much as we all despise the incurable pest and as much as we may try to avoid its grasp, it’s inevitable that at one point or another, we will fall victim to the sneezing, coughing, sore throat and sinus torture brought on by the virus. For any fitness fanatic, this can mean an extra dose of torture. To someone who has become accustomed to regular exercise, the thought of being semi-sedentary for a week or two can be hard to swallow. And guess what. You don’t have to. Mild to moderate exercise can have a positive effect on the immune system, and if you keep your blood flowing, you can help your body keep strong and fight off the virus.

Exercising while sick relies heavily on one thing: listening to your body. As long as nothing below the neck is bothering you (coughing, body aches, nausea) it’s really up to you to determine what intensity is appropriate for you. In addition, keep in mind that if you are on any sort of medication, this may affect your ability to work out as well. Taking a nighttime cold medicine might result in a slight medicine hangover the next day and therefore, even less energy than you might have with a cold all on its own. Also take into consideration that decongestants raise your heart rate, as does exercise. This combination might not make for the most ideal workout, as your breathing could become short and oxygenation to the blood could become difficult. This could have an adverse effect on your recovery time, so make sure to consult with a doctor if you plan on taking these while working out.

If you are up to it, you have a lot of great and safe options for working out while sick. If nothing else, talking a walk outdoors is a great way to gently get your blood pumping and oxygen circulating. Even a 10-minute walk can help boost your immune system during the most debilitating of colds. If you’re up to a slow jog or even a run, as long as you listen to your body, you are good to go. Keep in mind that you may not be able to run as fast or as long as you are used to, and this is completely okay.

Yoga is another good choice when sick, especially if more intense cardio-based exercise aggravates a cough. Whether it be a class or poses on your own, there are a variety of poses that are gentle and beneficial to an under-the-weather feeling. Studies have even suggested that vibrations from humming (chanting Om) can help ease sinus pressure and pain. Poses like Uttanasana (standing forward bend), Viparita Karani (legs up the wall pose) and Supta Buddha Konasana (reclining bound angle pose) are all beneficial for restoration. Balasana (child’s pose) and Upavustha Konasana (wide-angle seated forward bend) are beneficial to congestion and respiratory sensitivity and discomfort.

Higher intensity workouts can also remain an option when you have a head cold, keeping in mind that you may have to slightly scale back while your body is in a more delicate state. If you feel dizzy, nauseous, or any sort of pain, it’s important that you ease up and do not push yourself to become even more ill. Also, never feel bad if you need to give your body a rest. Resting helps just as much with recovery as exercise and can help you come back to your workouts feeling refreshed and re-energized.

Filed under aerobic exercise, circulation, colds, fitness

3 Pilates Exercises for Your Abs

10/16/2013 1 Comment

Photo Credit: José Vílchez

Getting and keeping a firm, toned abdomen can become increasingly difficult as we age. Some increase in belly fat may be due to aging, but a more sedentary lifestyle combined with high calorie diets can also pack on the pounds around your waist. When women reach middle age, hormonal changes mean that excess calories are stored as fat around your belly, on your hips and on your thighs. Weight gain and an increased waist line is not inevitable. Staying active, exercising and cutting calories can help get you trim and keep you fit. Pilates is a good way to work your abs while strengthening your arms and legs.

The toe dip Pilates move will work all of your abs, especially your obliques and lower abs. Lie on your back and bend your knees. Lift your legs, with your knees bent, until your thighs are straight and your calves are parallel to the floor. Place your hands on the floor on each side of your thighs with your palms down. Squeeze your belly and breathe in. Point your toes and lower one foot toward the floor. Keep your knees bent. Stop just an inch or two inches above the floor. Hold the position for 2 to 3 seconds and then exhale as you bring your leg back to the start position. Repeat 10 times on each side. You can do 10 repetitions with one leg and then 10 more with the other leg, or alternate legs until you do 10 repetitions on each side.

Leg circles work all of your ab muscles while strengthening your legs. Lie on the floor with your legs stretched out. Raise one leg toward the ceiling and point your toes. Make sure your hands are placed palms down on either side of your thighs. Make 10 small circles with your toes toward the left and then 10 small circles to the right. Bring your leg back to the floor and repeat on the other side.

Finish off your Pilates ab workout by doing a set of leg kicks. Lie on one side of your body with your legs straight out. Place one leg on top of the other and support your upper body on your elbow. Lift your ribs off the floor. Place your other hand (the one that is not supporting your weight) on the floor in front of your tummy to support your body and provide stability. Raise your top leg a few inches and point your toes. Swing your leg forward in front of your body as far as is comfortable for you. Hold the position for 2 seconds and then swing your leg back to the starting position. Do 10 repetitions on each side.

Filed under abdominal, abdominal muscles, abs, fitness, healthy body, Pilates, strengthen, stretching, workout

5 Tips to Improve Your Cardiovascular Fitness

09/09/2013 Leave a comment

Improving your cardiovascular fitness offers many health benefits, such as better circulation, increased metabolic rate, more energy, greater strength and endurance, protection against chronic disease and much more. Therefore, my goal here is to help you enjoy all these benefits and more by providing you with five tips to improve your cardio fitness.

Play A Sport

Sports are an excellent way to boost your cardiovascular fitness for a number of reasons. They’re a lot of fun, they allow you to socialize with your friends and meet new friends and they generally have a regular schedule, which guarantees that you get consistent cardiovascular exercise. Furthermore, the nature of sports means that you’ll have periods where you’re working at an all-out intensity and periods where you’re exercising at an easier, slower pace. This kind of variety will give your cardiovascular fitness an enormous boost.

Participate is a High Intensity Exercise Class

High intensity exercise classes are another very beneficial way to increase your cardiovascular fitness. Your instructor will not only help you to stay on track, but also make sure that you put in your best effort and not give up. Also, when you participate in a high-intensity exercise group, you will see everyone else working hard and encourage you to do the same. Following a weekly class schedule can also help you to work on your cardiovascular fitness on a regular basis.

Do Cardio Whenever You Can

While it’s a good idea to have scheduled cardiovascular activities such as exercise classes or sports in your routine, you should also look for opportunities during the day where you can spontaneously do some extra cardio.

Walking is probably the easiest way to fit extra cardio into your day and by taking the stairs or leaving the car at home, you can easily add lots of additional walking to your routine. However, if you’re feeling particularly adventurous, you can go beyond walking and do sprints, jumping jacks, burpees or more whenever you have some time to spare.

Do High Intensity Cardio Intervals

No matter what form of cardio you choose to do, you should try to add in some high- intensity intervals into your workout routine. Exercising at high intensity will test your current cardiovascular fitness to its limits and build up your lungs and heart in the process, which results in improved cardiovascular fitness every time you work out. In addition, you will burn more calories than fat, which means that you will expend more calories for greater fat loss down the road.

In a nutshell, you’ll end up in better physical condition with less body fat and better overall health. All very good reasons to add high intensity training into your exercise sessions.

Consistency Is Key

The four tips above are all tremendous ways to develop your cardiovascular fitness. However, if you’re not consistent with your cardio training, they’ll yield limited results. Therefore, to get the most out of these tips, make sure you’re doing some scheduled cardio training at least three to four times per week and including spontaneous cardio exercises into your routine every day.

So, if you find yourself having to catch your breath after walking up the stairs or rushing to catch a bus, now is the time to give your cardiovascular fitness a kick. Simply implement the five top tips from this article and you’ll start to see your cardiovascular fitness rapidly increase and enjoy all its health benefits.

Filed under aerobic exercise, cardiovascular, circulation, exercise, fitness, functional exercise, heart health, interval training, workout

Stay Cool & Hydrated During Summer Workouts

08/22/2013 Leave a comment

Bibikoff CC-BY-2.0

The summer heat is sizzling but you can still enjoy outdoor exercise if you take a few precautions. When it’s hot outside your body sweats to help you cool off and stay cool by evaporating and taking heat away as your sweat evaporates. High humidity can prevent your sweat from evaporating. That’s one of the reasons you feel so miserable on high humidity days. Make sure that you drink enough water to stay hydrated. You can’t rely on how thirsty you feel to stay hydrated, so make sure you drink plenty of water before, during and after your workout.

Drink 2 eight ounce cups of water before you start exercising outdoors on hot days. Drink another 8 ounces every 15 to 20 minutes during your workout. Carry a bottle of water if you are biking, walking, jogging or running. When you finish your outdoor workout, drink another 8 ounces of water. You can drink other types of fluids if you get bored with water. Dilute some fruit juice with water or try a sports drink in your favorite flavor. Juice and sports drinks can not only keep you hydrated but also replenish carbohydrates, minerals and electrolytes. Many sports drinks increase your blood sugar which can become depleted during exercise. Avoid energy drinks that contain caffeine as these can actually increase dehydration and increase your heart rate.

Don’t push yourself too hard when the temperature reaches 80 degrees Fahrenheit or higher. Exercise indoors in an air conditioned gym if the weather is too hot or humid. Learn the warning signs of heat illness. Muscle cramps, headache, dizziness and fatigue may be signs of serious heat illness. Stop exercising, rest and re-hydrate your body. See a doctor if symptoms persist.

Filed under drinks, fitness, hydration, outdoor exercise, outdoors, safety, 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.

Filed under body, exercise, fitness, heat, summer

Calorie Deficit + Cardio + Strength Training = Weight-Loss

03/24/2013 1 Comment

Photo Credit: ParentingPatch

If you’re like most of us, you would like to lose a few pounds. You’ve tried everything but you just can’t seem to drop those last 10 pounds, right? There is no magic pill and it’s not a big mystery why you can’t drop those last 10 pounds. Most people need to create a calorie deficit — burn more than you eat. Many fad diets are based on calorie restriction by limiting the types and amounts of food you eat. Dieting can help you lose weight initially, but in the long-run you will probably regain most of that weight-loss. Deprivation doesn’t last long and you will not be very happy if you have to continually deprive yourself of foods you love. The key to lasting weight-loss is to burn more calories than you consume and build muscle mass to increase your resting metabolism.

It’s pretty easy to gain one pound of fat but you have to burn 3,500 calories to lose it. You can lose 1 pound of fat each week by creating a calorie deficit of minus 500 calories each day. Your resting, or basal, metabolism is the amount of calories you burn just being alive. Lungs breathing, heart pumping blood, brain thinking, abdominal and spinal muscles holding your body upright, all burn calories. Your basil metabolism accounts for up to 75 percent of the calories you burn every day. Increasing your muscle mass by doing strength training exercises can increase your basal metabolic rate, so that you burn more calories when at rest. Muscle tissue also burns many more calories than other tissues in your body. Gain 1 pound of muscle and burn an extra 50 calories per day while resting. Gain 10 pounds of muscle and you will burn an extra 500 calories per day doing nothing at all.

For fast and lasting weight-loss, combine strength training with cardio. Do strength training 2 days each week and cardio 3 days each week. A typical week might be Monday, Wednesday and Friday doing cardio, and Tuesday and Thursday doing strength training. Cardio is any exercise that elevates your heart rate and makes you sweat. Running, jogging, bicycling, swimming and sports activities are good ways to get a cardio workout to burn fat. Strength training includes not only lifting weights and working out on cable and weight machines at the gym, but also includes bodyweight exercises, such as push-ups, crunches and planks.

Filed under aerobic exercise, cardiovascular, diet, fitness, obesity, weight gain, weight loss

Exercise & Allergies

03/19/2013 Leave a comment

Photo Credit: mcfarlandmo

April showers bring May flowers — and allergies for some people. Pollen allergies can make you miserable and might interfere with your regular outdoor exercise routine. You don’t have to give up the great outdoors during allergy season. Some preparation and precautions can make exercising outdoors when you have allergies a little more tolerable.

Keep track of pollen season on your calendar. Many weather stations and websites publish pollen alerts, which you can use to determine when you should exercise indoors or take extra precautions outdoors. If you know which pollen makes you miserable, avoid outdoor activities during peak times or take medication before you go outdoors. Ozone and other air pollutants can make allergy season worse. Avoid exercising outdoors on days when ozone and pollen counts are high.

Exercise before or after peak pollen levels. Most pollen levels peak around midday. Exercise outdoors in the morning or late afternoon to early evening to avoid the worst pollen levels. Opt for less intense exercise during peak pollen times, too. Instead of running 5 miles, jog for 2 miles or use the treadmill at the gym. Talk to your doctor about exercising outdoors during allergy season, especially if you suffer from asthma.

Filed under activities, allergy, fitness, health

Winsor Pilates Ball Workout

02/27/2013 Leave a comment

Photo Credit: José Vílchez

Pilates is a popular form of exercise practiced by Hollywood stars, athletes and ordinary people. Pilates isn’t a fad. It is a type of exercise developed in the early 1900s by Joseph Pilates, an athlete who designed the exercise to help improve range of motion, strength and balance. The philosophy of Pilates promotes harmony of body and mind. This type of exercise takes concentration, dedication and supervision by a trained Pilates instructor. Pilates exercise movements can be modified to include exercise equipment, such as an exercise ball. Winsor Pilates was developed by Mari Winsor, a former professional dancer and fitness expert. Mari Winsor developed her slimming style of Pilates about 20 years ago. Her form of Pilates emphasizes the slimming and toning nature of Pilates exercises. Mari Winsor trained with a Pilates expert who was trained by Joseph Pilates himself. She opened a studio in Los Angeles where she has trained celebrities as well as regular people. Mari Winsor often employs equipment, such as balls, to enhance the toning and trimming effects of Pilates exercises.

If you want a strong core, Pilates can help you get it. Pilates mat exercises using an exercise ball can help you strengthen your abdominal and back muscles. Balancing on the ball while performing Winsor Pilates exercises engages all of your core muscles. The ball provides an unstable surface which forces your abdominal muscles to continuously make small adjustments to keep your body stable and balanced. Researchers reported in a study published in the Journal of Bodywork and Movement Therapy that women who were previously sedentary developed stronger abdominal and back muscles as well as improved endurance and flexibility.

Regular Pilates workouts can help you develop better posture, too. You’ll experience greater flexibility and greater range of motion as you stretch your muscles and strengthen your joints. Strengthening your back muscles and core can also help prevent or relieve minor back pain caused by weak muscles. You can do Pilates 2 to 3 times each week as part of your strength training routine. Pilates isn’t effective for weight loss, so you still need about 150 minutes of moderate aerobic exercise each week to lose weight and maintain weight loss.

The exercise ball, also called a stability ball, can be incorporated in Pilates routines to help strengthen your core and back muscles. There are different skill levels of Winsor Pilates ball exercises to accommodate beginners to the Winsor ball expert. No matter how fit you are, you should begin with the easiest form of Winsor Pilates ball exercises until your body becomes accustomed to balancing on the unstable surface of the ball. The intermediate and advanced levels present a challenge by requiring greater coordination with multiple moves. Pilates exercises on an exercise ball include the shoulder bridge, the roll over with scissors, the twist and leg pull. Do knee folds by sitting on the ball with your feet hip-width apart on the floor. Lift one foot off the floor and hold it for 5 seconds. Repeat with the other leg.

The first thing you should think about is finding the right Pilates instructor and selecting the right size ball. Not all exercise balls are created equal. Select a ball that gives slightly when you sit on it. You should be able to sit comfortably on the ball with your knees bent at a 90 degree angle with your feet flat on the floor. Practice sitting on the ball to find your balance and adjust your core to stabilizing your body. Once you feel comfortable on the ball, try a few simple Pilates exercises, such as knee folds.

Filed under abdominal muscles, abs, fitness, flexibility, Pilates, strength training

Pilates Portable Studio

02/21/2013 Leave a comment

Pilates is a form of exercise that helps to improve your core strength, tones and stretches your muscles and improves your overall level of fitness. You can do Pilates workouts at the gym supervised by a trained Pilates instructor or you can try it at home. The Pilates Portable Studio is designed for home use as well as gym exercises. Make sure you know how to do the exercises before you try them at home.

If you like the Pilates Reformer, you can get the same great toning, strengthening and flexibility workout at home with the Portable Studio. You don’t have to be an expert to enjoy the Portable Studio at home. It’s easy to use and comes with an illustrated exercises guide. It’s a simple piece of equipment that consists of a bar with 2 resistance bands. You can adjust the length of the bands for a more vigorous workout too. Take the time to focus on the instructional DVD so that you perform the exercises with proper form to reduce your risk of injury.

You can do dozens of effective exercises using the Portable Pilates Studio. Exercises, such as the V-sit, single leg drop and leg circles work your legs, glutes and core. You can firm and tone your arms and upper body by doing elevated curls, chest pulls and the overhead press. Elevated curls and the shoulder press are especially effective to work the triceps on the back of your arm.

The Pilates Portable Studio is effective for firming, toning and strengthening when used properly. The key is that you have to use it. It won’t work if it is gathering dust in your closet. One of the major benefits of the portable studio is it’s simple, easy-to-use design. It works like a Reformer but without the bulk. It’s easier to use than resistance bands alone because you don’t need a door frame or wall mount to stabilize the bands. You can hold the bar with the band handles looped over your feet or stand on the bar and pull the bands with your arms or legs.

Before you start pulling on the Portable Studio bands, thoroughly read the instructions. Don’t try any exercises until you are confident that you understand the moves and proper form. See your doctor for a check-up before you begin any exercise program. Stop exercising immediately if you experience pain. Seek medical attention if pain is severe or does not subside. Wear appropriate workout clothing when exercising. Drink plenty of water before, during and after exercise to avoid dehydration. Check the condition of your home exercise equipment before each use. Don’t use the Pilates Portable Studio if you notice any tears, loose connections or frayed handles. Store your equipment in a safe place away from children and pets.

Filed under fitness, Pilates

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

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