Get Fit & Save Money

02/18/2012 Leave a comment

Photo Credit: www.spreadfilms.de CC-BY-SA-3.0

Health club dues, gym memberships and exercise class fees can be expensive. Exercise equipment, such as treadmills, step machines and exercise bikes can costs hundreds of dollars. Getting fit doesn’t have to be expensive. There are many ways to get fit and save some money on exercise equipment and membership fees.  
Shop at discount stores and large department stores for quality exercise equipment that won’t break the bank. Buying used exercise equipment is another option. Some exercise and sporting goods stores offer reconditioned, refurbished and used exercise equipment at discounts. Shop online and compare prices. When shopping online for any product, make sure to check out the seller for reliability and trustworthiness. There will probably be some shipping costs involved for online purchases, so take shipping into account when comparing costs.
If you can’t afford a full set of free weights and a weight bench, opt for a set of adjustable dumbbells. Adjustable dumbbells are less expensive than a full set of free weights and you can add or subtract the amount of weight depending on your strength, endurance and the kind of exercise you want to do. A cheap way to make your own hand weights is to recycle milk jugs and juice containers. Fill them with water and lift them using the handle on the jug. 
Save money on exercise classes by using DVDs at home. Many movie rental store carry a wide variety of exercise DVDs including dance aerobics, yoga, tai chi and strength training exercises. You can buy exercise DVDs almost anywhere movies are available for sale. Your local library may also lend exercise DVDs. Check with your library’s media center for titles. You can also invite a friend or two to split the cost of a set of exercise DVDs and share or work out together. Community centers and organizations like the YMCA offer low cost programs and memberships. Dance classes are an excellent way to get in shape. Check with your local community center for programs and costs. The YMCA has a wide variety of fitness programs and many YMCA centers provide an indoor swimming pool, basketball courts, ping pong and weight rooms. The cost is less than a gym membership and family plans are often available. 
The best exercise will cost you no money. Walking, bicycling, jogging and exercising at home doing push-ups, sit-ups, crunches and lunges will help you get in shape without spending money.  If you need help putting together a fitness program, a personal fitness trainer can help you design your own unique workout.

Filed under budget, exercise equipment, fitness

Tighten and Tone Your Face and Neck

02/16/2012 Leave a comment

Photo Credit: Erifyli TsavdariCC-BY-2.0 2006
Gravity and aging can take a toll on your face and neck. The muscles of your face and neck are just like any other muscles. If you don’t exercise these muscles, they will become weak and you can lose muscle tissue. Tightening and toning the muscles of the face and neck can help reduce the effects of aging and help you look and feel a little younger. People whose cheeks and jowls are sagging can help reduce the saggy appearance by doing some face and neck exercises. These exercises can be performed any time, while watching television, sitting at your desk at work or just about anywhere. 
Sit in a comfortable chair with your back straight. Drop your shoulders a bit and pull your shoulder blades back so that your spine is straight. Look straight ahead and press your chin forward. Squeeze your lips together and then lower your jaw and push your jaw forward. Hold this position for about 10 seconds and then relax. Repeat this exercise 5 times. This exercise will help strengthen and tone the muscles of your lower jaw and neck. 
While still sitting upright in your chair, tilt your head back. Keep your mouth closed, but not tightly. Move your lower jaw in a chewing motion left to right 10 times and then reverse and move your jaw right to left 10 times. Relax and rest for a few seconds if your jaw gets tired. Do 3 to 5 sets of 20 chewing exercises each day. Stretch  your neck muscles by tilting your head back and look at the ceiling. Thrust your lower jaw forward slightly and cover your upper lip with your lower lip. Hold the stretch for about 5 seconds and then relax. Repeat this stretch 10 times each day. 
Lie on your back on the bed with your head hanging over the edge. Slowly and smoothly raise your head until your spine is straight. Hold the straight position for 10 seconds and then slowly relax and lower your head back to the start position. Repeat this exercise 5 times each day.

Filed under face, fitness, health, muscles, neck

2 Great Exercises for Slimmer Hips and Thighs

02/13/2012 Leave a comment

Photo Credit: Mauritsvink Public Domain
It can be difficult to lose fat and build muscle in your hips and thighs. You can lose fat, firm and tone your muscles with a whole body exercise regime, but you may need to do a little extra work by spot training to slim your legs and hips. The hips, thighs and stomach area tend to store more fat than any other part of your body. Two great exercises that can help burn more fat, tone and strengthen hips and thighs include dumbbell step-ups and dumbbell squats. Don’t start a new exercise program until you see your doctor and get a complete physical. A personal fitness trainer can help you stay motivated and offer instruction on how to perform exercises to get maximum benefit and avoid injury. 
Step-ups require an exercise step block and a set of dumbbells. Start with a low block and gradually increase the height of the step as you gain strength and stamina. Start by standing in front of the step block with your feet apart about hip-width. Hold a 2 to 5 pound dumbbell in each hand in an overhand grasp with your palms facing inward. Drop your shoulders, squeeze your shoulder blades and stand up tall and straight. Step up on the block with your right foot. Keep your body straight and push your body up with your left foot. Place your left foot next to your right foot on the step block platform. Shift your weight to your right foot and step backwards off the step block with your left foot. Place your left foot firmly on the floor and then bring your right foot back to the floor in the start position. Alternate legs and repeat the exercise. Try to do 10 repetitions leading with your right foot and then alternating and leading with your left foot for 10 more repetitions. Increase the number of repetitions and add a heavier dumbbell as your gain strength and endurance. 
Dumbbell squats help tone and firm your arms as you exercise your hips and thighs. Stand with your feet hip-width apart and hold a 2 to 5 pound dumbbell in each hand. Grasp the dumbbells in an overhand hold with our palms facing your thighs. Squeeze your abdominal muscles and inhale. Raise the dumbbells to your chest until they rest on the front of your shoulders. Lift your chest and squeeze your shoulder blades together so that you are standing tall. Slowly lower your body in a sitting position from the hips. You may need to shift your weight to you heels to maintain your balance. Try to bend your hips and knees at the same time for a smooth downward motion. Keep your feet planted firmly on the floor. Stop lowering your body when your heels begin to lift off the floor. Exhale and smoothly push your body back to the upright position using your feet. Try to do 5 to 10 squats. Increase the number of repetitions and add more weight when your strength and endurance increase.

Filed under exercise, fitness, hips, thighs

Diet Doesn’t Mean Deprivation

02/12/2012 Leave a comment

Photo Credit: Public Domain

Being on a diet and counting calories can sometimes leave you feeling deprived. Counting calories, cutting back on sugar, exercising and avoiding fatty foods is hard work. It can be difficult to decline a piece of birthday cake or a sweet snack at an office party. The good news is a small slice of cake or a sweet snack from time to time won’t destroy your diet. It’s okay to indulge a little bit for special occasions or to reward yourself for achieving an important fitness milestone. Choose low-fat, low-calorie deserts to reward yourself, but if you have a piece of cake, don’t beat yourself up. The important thing to remember is not to over-indulge. 
When you are counting calories, you don’t have to measure every meal. Common sense and nutritious foods can  help you avoid consuming too many calories. Keep a lot of low-calorie vegetables on hand. You can munch on lettuce, bell peppers, tomatoes, carrots, broccoli, celery and cucumbers without worrying too much about calories. These vegetables contain essential nutrients and fiber that your body needs. Keep some low-calorie salad dressing in the refrigerator to use as a dip if you want to add extra flavor to your veggie snack. 
Sometimes we just crave a particular food that we love. It’s okay to have a small slice of cheesecake, a piece of fried chicken or a banana nut muffin occasionally. Limit yourself to eating  high-calorie foods no more than once a week. Cutting out your favorite foods completely can leave you feeling deprived and unhappy, which may lead to an eating binge and will undermine all of your hard work. Give yourself a little treat once each week, then exercise an extra 5 minutes each day. Stock up on some low-calorie, low-fat versions of your favorite foods and reward  yourself with a treat that won’t leave you feeling guilty. Snack frequently and eat 5 small meals instead of 3 large meals each day. Choose tasty and healthy snacks like walnuts, whole grain crackers, grapes, orange slices and bananas. Fruit can satisfy your sweet tooth without undermining your weight-loss goal. 

Filed under diet, fitness, food, nutrition

Gym Exercise Equipment You Should Be Using

02/11/2012 Leave a comment

Photo Credit: LocalFitness.com.au

There are many different types of gym equipment designed to work out everything from individual muscle groups to your whole body. If you belong to a gym, or if you are thinking about joining a gym to get in shape, make sure that there are qualified personal trainers on staff. Get a complete check up from your doctor before beginning a new exercise program. 

Cable resistance exercise machines can help you tone and strengthen upper and lower body muscle groups. Cable machines maintain a constant resistance that your legs or arms work against. Cable machines can be adjusted by resistance and the muscle group you want to work. You can perform many different types of exercises on one of these machines, including shoulder presses, abdominal crunches, lateral raises and strengthening exercises for your biceps and triceps. Start out slow on one of these machines to avoid muscle soreness. Limit your first workout to about 5 minutes every other day. Skip a day between workouts to allow your muscles to heal and soreness to abate. Slowly increase the amount of time you spend on the machine as your muscles grow stronger and your endurance increases. Resistance bands attached to the wall or to a bar also provide effective strengthening opportunities. Resistance bands provide an intense workout and can be used in virtually any position; standing, sitting or lying down. 
A step machine can give you a better workout than a regular treadmill because it simulates climbing stairs. Step machines help you burn more calories than you would using a treadmill for the same amount of time, because you lift your legs and push down with your feet. You can work your glutes, hamstrings, calf muscles and your abdominal muscles. Start out slow on a step machine and limit your first workout to 10 minutes or less. Take a day off to allow your muscles to recover before you work out on the step machine again. 

Rowing machines work almost all your major muscle groups and provides a powerful cardiovascular workout. This machine closely mimics the motion of rowing a boat and works the upper and lower body. You can burn quite a few calories in just a few minutes on a rowing machine. The machine can be adjusted to more or less resistance to accommodate beginners to experts. The key to getting a good workout on a rowing machine is a smooth, continuous rowing motion. 

Filed under exercise equipment, fitness, gym

Winter Blahs: How to Stay Motivated

02/08/2012 1 Comment

Photo by www.localfitness.com.au

You made a New Year’s resolution to stick to a fitness program and a healthy diet. Great news! But now it’s mid-February and you’re just not as motivated as you were on January 2nd. Maybe you started a fitness program and diet, but you’ve allowed some of your plans to fall by the wayside. Don’t be too hard on yourself. Many people start an exercise and diet program only to stop after a few weeks and fall back into their old routine. A personal trainer can help keep you motivated and there are ways to stay motivated on your own.
Re-evaluate your goals. You may have set fitness goals that are unrealistic so that you are not seeing the results you expected. Design a new fitness program with short-term, intermediate-term and long- term goals. Try committing to completing a 10 minute walk 3 times each week for the next 4  weeks. After that, increase your walking time by 10 minutes for the next 4 weeks. Continue increasing your time until you walk for 30 minutes 3 days each week. On the days you are not walking, commit to doing 5 minutes of morning stretching exercises, followed by a healthy breakfast and then 5 more minutes of exercise. Gradually add afternoon and evening exercise. 
Have you lost your motivation because you are bored with your routine? Change your routine or start playing a sport that you enjoy. Take up dance aerobics or swimming. Try a Latin dance class or join a martial arts program. Invite friends and family to join you in exercise. Organize a fitness club at work. You are more likely to stay motivated and reach your fitness goals if you are having fun. If finding the time to exercise is a problem, a personal trainer can also help you design a program as part of your regular schedule. Give yourself a reward when you reach a particular goal. Go shopping for new clothes to fit your slimmer figure. 

Filed under exercise, fitness, motivation

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

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