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

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 by José Vílchez

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

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

How a Personal Trainer Can Help You Lose Weight

11/27/2012 1 Comment

Photo Credit: www.localfitness.com.au
You might have a little trouble staying motivated or sticking to your workout routine. If so, you might need a personal trainer. Your personal trainer will motivate you and won’t let you quit. Personal trainers develop workouts to help you firm, tone and lose weight. They can teach you the most effective way to exercise for weight loss and help you stick to your routine. Your personal trainer focuses on your specific fitness and weight loss goals to develop a unique workout to help you achieve those goals.
Sometimes a deficit can be a good thing. If you’re trying to lose weight, you need to create a calorie deficit. This means you consume fewer calories than you burn. Your body is burning calories around the clock. Extra calories are stored as fat. To get rid of this fat, eat fewer calories and exercise. Don’t compromise nutrition when cutting calories. Cut back on portions and trade empty calories for nutrient-rich foods. For example, cookies have a lot of calories but little or no nutritional value. Snack on fresh or dried fruit instead. A personal trainer can help you stay on track to control your caloric intake.
Sometimes it can be hard to stay motivated on your own. That’s where your personal trainer comes in handy. A personal trainer can not only design a workout just for you, she can keep you motivated when you want to quit. Your personal trainer can help you set realistic goals that you can attain. No, you aren’t going to lose 10 pounds in 5 days, but you can make steady progress toward your weight-loss goal with the help of a personal trainer.
Cardio is the most effective ways to lose weight and get in shape. Your personal trainer will push you to do cardio exercises 3 to 5 times each week, so prepare yourself. Cardio isn’t just running or jogging. It’s any exercises that elevates your heart rate, respiration and gets you sweating. You’ll improve your heart health, lung efficiency and reduce your risk of chronic disease, such as heart disease and diabetes. Expect your personal trainer to throw some strength training at you, too. Strength training helps you retain muscle mass while you are losing weight.
A personal trainer may expect you to put in some time on the various cardio and strength machines in the gym. You can burn as much as 200 calories per hour working out on a treadmill. An elliptical machine is also a great fat-burner plus it’s a low-impact workout so it’s easier on your joints than a treadmill. Riding a stationary bike can help you lose weight, but the rowing machine can burn up to 50 percent more fat because you are using your upper and lower body at the same time. Your personal trainer will help you design a gym machine workout that fits your weight-loss goals.

 

Filed under activities, fitness, personal trainer

Over 50? It’s Not Too Late to Get Fit!

09/21/2012 Leave a comment

Photo Credit: Shustov CC-BY-3.0
If you’re over 50 and you want to get started on the path to fitness and better health, there is good news. It’s never too late to get fit! Don’t let anyone tell you that it’s impossible to lose the middle-age spread that has widened your hips and given you a belly pooch. You can slim down and firm up flabby muscles. First, see your doctor for a complete physical. Take precautions to accommodate any limitations or illness, such as osteoporosis or diabetes. Consult a fitness expert or hire a personal trainer and GET MOVING!
The first step to fitness and a trimmer body is to exercise. If you’ve been sedentary most of your life or exercised only sporadically, start slow. Walking is a great way to get fit and lose weight. Start by walking around your block 1 time every morning or evening for 7 days. Start the next week with a walk around the block 2 times. Gradually increase the pace and distance you walk each day until you can walk at a brisk pace for a full 30 minutes.
Change your diet. Put away the soda, sugar and fatty foods. Replace sugary sodas with flavored water or a sugar free variety of your favorite food. Switch to low-fat or skim milk. Replace junk food snacks with fruits and nuts. Drink plenty of water, too.
Add strength training to your weekly fitness routine. Try to do some bodyweight exercises 2 to 3 days each week. Push-ups, sit-ups, crunches and squats are challenging functional exercises that use your own weight against the force of gravity to increase muscle mass and improve your endurance.



Filed under diet, fitness

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

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