Treadmill Workouts

03/16/2012 Leave a comment

Photo Credit: Brandon.wiggins CC-BY-SA-3.0

Cold, rainy or snowy weather does not mean you have to postpone your daily walk, run or jog. Treadmills are a great way to exercise at the gym or at home when walking, jogging or running outdoors is not an option. A treadmill workout doesn’t have to be boring. Treadmills can be used in a variety of ways to get a good workout. You can walk, jog, run, climb an incline or any combination of these exercises. If you have never used a treadmill before, find a personal fitness trainer for instructions on proper use of the equipment. Used properly, a treadmill is a safe way to get a good workout. 
Many treadmills can be programmed for interval training. Program your treadmill for a 30 minutes of a high intensity interval workout. Start your treadmill workout with a warm-up. Walk slowly with the treadmill not inclined for about 5 minutes and gradually increase the speed until you are walking at a moderately fast pace for 5 minutes. Slowly increase the incline until your heart rate and breathing increase. Now it’s time to pick up the pace and run 5 minutes. Slow the pace to a jog for another 5 minutes. Power walk for 5 minutes and then increase the incline on the treadmill and climb walk for 5 minutes. Cool down by walking at a relaxed pace for the final 5 minutes. Increase the amount of time spent on each interval as your endurance increases. 

Filed under exercise equipment, fitness, health

Resistance Band Workouts for Beginners

03/15/2012 Leave a comment

Photo Credit: Velislav Panchev CC-BY-SA-3.0,2.5,2.0,1.0

Resistance bands can be used to exercise the whole body, arms, legs, back, abs, shoulders, and chest. There are some basic exercises that beginners should master before moving on to more strenuous resistance band workouts. A personal fitness trainer can help you choose a set of bands that will work for you and instruct you on how to use resistance bands effectively. Resistance bands are easier to use than exercise machines or even free weights. The level of the workout depends on how much effort you apply in stretching the band. You can also be more creative in your workouts using resistance bands. You can pull resistance bands from different directions and use with the arms, feet and legs. A great exercise for the biceps and forearm is to stand on the band with one foot and curl your bicep by stretching the band upward. Attach the resistance band to a door, a wall or to a heavy piece of exercise equipment, and use with the legs or to push down with the triceps. Resistance bands are versatile and effective for strength training. Before using resistance bands, warm up with a few minutes of cardio and some stretches. 
Perform a few chest presses with your resistance bands by looping resistance bands around a stable object or attaching them to a wall mount. Hold the handles in each hand with your elbows bent, back toward the wall and your forearms parallel to the floor. Step away from the wall just enough to take up the slack in the bands. Tighten your chest muscles and then press your arms out in front of you in a straight line. Relax and bring  your elbows back to your sides. Avoid locking your elbow. Do about 10 to 15 repetitions. Don’t forget to breathe out when you push forward and breathe in when you return to the start position. 
Bicep curls are performed using a resistance band by standing on the band with both feet and pulling the band using the handles. It may be easier for beginners to stand on the band using only one foot. Grasp the resistance band handles with your palms facing upward. Curl your arms up just as you would if you were using dumbbells. You can alternate curling one arm and then the other or both at the same time.  
Do some squats using resistance bands by standing on the band and holding the handles near your shoulders with your elbows bent and close to your sides. Begin with a medium resistance band and advance to a heavy resistance band, if the medium band does not offer enough resistance. Lower your body to a squat position and hold it for a few seconds. Return to a standing position, but keep your hands at your shoulders, grasping the handles of the bands. The band will offer resistance against your legs as your stand up and help increase the strength of your arms. Do 10 to 15 repetitions and increase the number of repetitions as you grow stronger. 

Filed under exercise, fitness, resistance bands, strength training

After-Baby Exercise

03/14/2012 Leave a comment

Photo Credit: Robert Whitehead CC-BY-2.0

The American College of Obstetrics and Gynecology suggests that women who exercised before and during pregnancy should be able to return to their pre-pregnancy level of fitness training after about 6 weeks. The changes that occurred in a woman’s body during pregnancy will persist for as long as 6 weeks, sometimes longer. Women who have had a Cesarean section delivery may need to wait a few additional weeks to begin fitness training again, because a C-section delivery is major surgery. Every woman’s body responds differently to the dramatic physical and hormonal changes that accompany pregnancy. The American College of Obstetrics and Gynecology states that physical exercise has been associated with a lower risk of postpartum depression. Your doctor can tell you when it’s safe to begin exercising again.When a new mother is ready to begin exercise again, start slowly and focus on core strength, muscle strength training and low-impact aerobic exercise for cardiovascular conditioning. 
Pelvic tilts are an excellent, low-impact exercise that helps to strengthen the muscles of the lower back and the abdominal muscles. The movement of the pelvic tilt is subtle, but effective. To perform the pelvic tilt exercise, lie on the floor on your back with your knees bent, feet flat on the floor and your hands at your sides palms down. Inhale and then gently, and slowly, lift your pelvis back toward your abdomen until your lower back presses against the floor. Do not allow your buttocks to lift off the floor. Hold the lift for 5 to 10 seconds. Exhale and lower your pelvis back to the beginning, relaxed position. Try to do 10 pelvic tilts each day. Increase the length of time you hold the tilt. 
Aerobic exercise gets your heart pumping and your body sweating. It is a great way to condition your heart and lungs while burning calories to lose weight. After delivery of a baby, return to aerobic exercises slowly. Don’t try to run 2 miles after having a baby, even if you did so before you were pregnant. Walking is a perfect way to get a low-impact, cardiovascular workout for your whole body. Put baby in a stroller and go for a long walk in the park every other day. Swimming and bicycling are ideal, low-impact aerobic exercises. Remember to start slowly, exercising 10 to 15 minutes at a time and gradually increase the amount of time doing aerobic exercise until you return to your pre-pregnancy condition.  
When you think you are ready to return to the gym, avoid high-impact activities or lifting heavy weights. Strength training does not have to include lifting weights. Isometric exercises using your own body weight or resistance bands can help increase your muscle strength and burn fat. For example, push-ups strengthen your abs, chest, arms and upper back muscles. Exercise balls are great to help increase your strength and improve balance. Balance ball squats can help increase leg and abdominal strength. Stand up straight with your back to the wall and an exercise ball between your lower back and the wall. Lean against the ball slightly and slowly lower your body to a sitting position by bending you knees and rolling the ball up your back. You may be able to only lower your body to a half-sitting position the first few times you do this exercise after having your baby, but soon you will be able to do a full squat. Do 10 to 15 repetitions, if you can. Increase the number of repetitions as your strength returns.
Prop the ball against a wall and position it behind your lower-mid back.  Walk the feet out a bit so that you’re leaning against the ball, feet about hip-distance apart.  Bend the knees and lower into a squat, going as low as you can (no lower than 90 degrees) and keeping the knees behind the toes.  Push through the heels to come back up and repeat for 15 reps.

Filed under exercise, fitness, postpartum, pregnancy

Diet Survival Tips for 4th of July Cookouts

03/13/2012 Leave a comment

Outdoor barbecues are a tradition on Independence Day. Grills will fire up in backyards around the country. Everything from hot dogs, hamburgers, steaks, ribs, smoked sausages, chicken, vegetables and even shrimp and fish are cooked on outdoor grills. Side dishes may include potato salad, cole slaw, pickles and  macaroni salad. Of course, what 4th of July celebration would be complete without apple pie and ice cream? It can be difficult to stay on a diet and avoid fatty foods at a backyard cookout when so many people around you are enjoying the savory open-grilled flavor, and the smell gets your mouth to watering. You can enjoy a delicious backyard barbecue without  regretting it the next day. You can enjoy all the flavor of a 4th of July grilled fare without all the calories and fat.
Photo Credit: Silar CC-BY-SA-3.0
Host your own backyard barbecue celebration where you select the cuts and types of meat and side dishes. Skip the processed meats like hot dogs and ground beef. These meats products are often loaded with preservatives, fats and sodium. Turkey hot dogs and ground lean steak are much better choices. Grill kabobs including white meat chicken or shrimp, mixed vegetables, like peppers, pearl onions and cherry tomatoes. Sea bass, cod and tilapia work well on a grill if you use a little foil and a light vegetable or olive oil. Spritz talapia with fresh lime for a delicious meal. Try some cajun blackening spices and blacken your fish on the grill. 
There are loads of calories, fats and sodium in side dishes and condiments. Condiments including barbecue sauce, mayonnaise, ketchup and ranch salad dressing contain lots of calories and sodium. Offer low-sodium or salt-free alternatives. Use more spices when cooking food on the grill so that condiments are not really necessary. Potato and pasta salads that include mayonnaise may contain as many as 400 calories per serving. Offer a tossed pasta salad using whole grain pasta and a light vinaigrette dressing. Include some diced tomatoes, cucumbers and bell peppers mixed in with the pasta for extra flavor and a boost of healthy vitamins and minerals. 

Beer and soda often flow freely at backyard barbecues. Offer your guests a variety of flavored sparkling water, lite beer and low-sugar sodas in addition to regular soda and beer. Drink sensibly and in moderation. Drink an 8 ounce glass of water between each alcoholic drink to help you avoid over-indulging and dehydration. 

Filed under cookouts, diet, fitness, food, health, holidays

Is Fitness Boot Camp For You?

03/11/2012 Leave a comment

Photo by www.localfitness.com.au

Fitness boot camps are usually an outdoor group class that combines strength training, interval training, running and traditional calisthenic type exercises for fast weight loss and building muscle. There are many different types of boot camps, however. Some are very intense and should be attempted by those who are in top physical condition. Other boot camps are designed for beginners or those at an intermediate level of fitness. All fitness boot camps have one thing in common: fitness trainers push you to reach your goals and keep you motivated to succeed. Boot camps can last from a few days to several weeks or longer, depending on the program. Before signing up for a fitness boot camp, see your doctor for a complete physical and tell your doctor you want to take part in a fitness boot camp during your check up.
A fitness boot camp may involve hours of aerobic exercise and body weight exercises. Other boot camps focus more on strength training. Other camps may use a martial arts style workout. You may also use fitness equipment and even free weights for a total body workout and cardiovascular conditioning. Boot camp improves your endurance, strength and overall level of fitness. A typical whole body conditioning and strength training boot camp will typically consist of 30 to 45 minutes of exercise per day. Exercises include stretches, balance exercises, push-ups, squats, lunges, abdominal and core strengthening exercises, running, obstacle courses, team exercises and competitions. 
Fitness boot camp can be a fun and invigorating experience. If you enjoy competing, working out with a group and challenging yourself, consider signing up for a few days of a fitness boot camp. It’s a great way to get in shape, burn calories and lose weight while having fun and meeting new people.

For more information and exercise ideas, see:
ACE Fitness, Drop and Give Me 20!, by John Porcari, Ph.D, et al.

Filed under boot camp, exercise, fitness, weight loss

Different Kinds of Fitness: Which Is Right For You?

03/10/2012 1 Comment

Photo Credit: Fishtoes2000 at en.wikipedia CC-BY-3.0

When you lead an active life that includes exercise and a healthy diet, you look better and you feel better. Your are at a lower risk for disease, including heart attack, diabetes, some types of cancer, stroke and high blood pressure. Exercise can also help you feel better emotionally by improving self-esteem and creating a sense of well-being. Sometimes it can be hard to find the time to exercise or to find a type of exercise you not only enjoy doing but one that will be right for you. There are so many ways to exercise, but how do you know what kind of exercise program will work for you? Choose the type of exercise that fits your lifestyle and will help you reach your fitness goals. 
Muscle strengthening is a type of exercise where the focus is on stronger muscles and building muscle tissue. Stronger muscles can help you lift heavier objects or to work and exercise longer before tiring. Muscle strengthening exercises include push-ups, sit-ups, isometric exercises and lifting weights. 

Aerobic exercise helps improve your lungs and your heart. Aerobic exercise increases the amount of oxygen to the cells of your body, especially to your muscles. Exercise that increases your breathing and heart rate is aerobic exercise. Aerobic exercise is most effective when you sweat and exercise for 30 minutes or more. Examples of aerobic exercise include dancing, running, jogging and bicycling. 
Flexibility is important to help you avoid injury and remain active without becoming sore and stiff. Stretching exercises help to improve flexibility. Stretching before exercise can help you to avoid injury during your workout. Stretching after a vigorous workout helps your body cool down and may help you avoid sore muscles.
Balance exercises help improve your posture as well as  your balance. Good balance can help you avoid injury during exercise. Poor posture can lead to back pain.Examples of balance exercises include standing on one leg for 30 seconds or longer, standing on your toes, balancing your body on your heels and standing on a balance board or a foam stability mat.  
The best fitness program will include all four types of exercise. Some activities, like swimming, bicycling, sports and yard work, include aerobic, strength, flexibility and balance exercise. When you choose activities or select an exercise program, do what you enjoy. You will be more likely to make exercise a habit if you have fun doing it. 

Filed under aerobic exercise, exercise, fitness, flexibility, strength training

Too Much Salt In Your Diet?

03/09/2012 Leave a comment

Photo Credit: Dubravko Sorić CC-BY-2.0

Sodium, or salt, is an essential nutrient. Your body needs a small amount of salt to maintain fluid balance and help transmit electrical signals through the nerves. Salt is also necessary for proper muscle function. Some table salt also contains trace amounts of iodine which is necessary for a healthy thyroid gland. Salt is added to processed food as a preservative. The growth of yeast, mold and bacteria are inhibited by the addition of sodium chloride (salt) to processed food during preparation. Many people add salt to their food during or after cooking to enhance flavor. People who eat some processed foods, such as canned soups or frozen meals, may be getting too much salt if they add more before eating. The USDA 2010 Dietary Guidelines for Americans recommends about 1/4 teaspoon of salt daily for healthy adults and children, or less than 2,300 milligrams per day.
People with hypertension, high blood pressure, kidney problems and those who want to cut down on their salt intake can take some steps to eat a healthy diet without additional salt. Eat more fresh foods, like whole grains, fish, lean meats, fruits and vegetables. Avoid canned and frozen processed foods or choose processed foods labeled “low” or “reduced” sodium. Foods labeled “no salt added” are also good choices to help reduce salt in your diet. Condiments, including mustard, ketchup and salad dressings, are usually high in sodium. Use condiments sparingly or use low-sodium alternatives. 
Avoid adding salt to your food before you eat it. Use herbs and spices instead of salt to enhance the flavor of foods. You can omit salt from most recipes when cooking. You can also reduce salt in your diet when eating at a restaurant by ordering from the heart-healthy menu or choosing low-sodium options. Request sodium-free or low-sodium salad dressings and sauces for your food. 

For more information about sodium in your diet, see:
Mayo Clinic, Sodium: How to Tame Your Salt Habit Now

Filed under diet, fitness, foods, health, salt, sodium

Foods That Promote Joint Health

03/08/2012 Leave a comment

Photo Credit: KoS Public Domain
Joints can become weak and prone to injury due to aging, inactivity, disease or poor nutrition. Joint health can be improved and maintained by eating a healthy diet that includes nutrients that promote joint health. Free radicals in the body can attack joints, tendons and cartilage where they can cause pain and inflammation. Free radicals are toxins produced by the natural metabolic activity (oxidation) of the cells. Foods that contain antioxidants are critical to help rid the body of free radicals by combining with the toxins and helping to remove them from cells. Vitamin C is a good antioxidant. Foods that are rich in vitamins A, E and the nutrient selenium also help to remove free radicals from the body and promote overall health. Fruits and vegetables are loaded with vitamin C. Oranges, pineapple, grapefruit, broccoli, asparagusm papaya, mangoes, raspberries and red bell peppers are rich in many vitamins and minerals, especially vitamins C and A. Vitamin E is also a good antioxidant nutrient. Whole grains and cereals are rich in vitamin E.
Foods that are rich in healthy fats, such as salmon, contain omega-3 fatty acids that help to promote joint health. Omega-3 fatty acids promote joint health because of their anti-inflammatory properties. People with arthritis can eat more foods containing these healthy fats or take an omega-3 fatty acid dietary supplement if their doctor recommends it. Tuna, sardines and other ocean fish are healthy sources of omega-3 fatty acids. Shellfish and shrimp also contain a substance called glucosamine, which improves joint health. Nuts like almonds, fresh green vegetables, fruits, grains and seeds, like pumpkin and sunflower seeds, also contain omega-3 fatty acids. 
Increase the amount of water you drink to help your body rid itself of toxins and free radicals. Everyone should drink at least 8 glasses of water every day to maintain kidney and bladder health and to stay properly hydrated. In addition to increasing your water consumption and eating healthy foods, try to exercise at least 15 to 30 minutes every other day. Thirty minutes every day is better if you can manage.

Filed under diet, foods, joints

Plank Workout

03/07/2012 Leave a comment

Photo Credit: J. Vílchez PD
The plank exercise is a great way to strengthen your upper body, improve muscular endurance and strengthen and tone your muscles. You don’t need equipment to do planks. You can perform plank exercises on the floor of your home, outside on level ground or at the gym. Planks can be incorporated into a total body workout program to help tone your abs, glutes, chest, back and legs.
Begin the side plank exercise by stretching out on the floor on your right side. Stretch your legs out straight and place the left leg on top of your right leg. Bend your right elbow and and place your forearm under your upper body. Make sure you keep your elbow directly under your shoulder. Bend your right knee, but keep your left leg straight. Keep the weight of your lower body on the side of your left foot on the floor. Straighten your body so that it forms a straight line from your neck to the heel of your left foot. Breathe out and tighten your abdominal muscles. Lift your body off the floor using your right forearm. Support your body weight with your forearm and your left foot. Hold the position for a few seconds and then breathe in as you lower your body back to the floor. The longer you can hold the raised position, the more intense the side plank workout. Repeat this exercise 3 to 5 times for each side. 

The front plank is a little easier to do than the side plank. Lie on the floor on your stomach and place your elbows under your shoulders with forearms close to your body. Point your fingers forward. Keep your legs close together and hold the weight of your lower body on your toes. Squeeze your abdominal muscles and lift your entire body off the floor using your forearms. Keep your spine in a straight line from your neck to your heels. Your body should be rigid and all of your muscles tight. Hold this position for at least 5 seconds and then relax and lower your body back to the floor. Perform more repetitions or hold the plank position longer as your strength improves. 

Filed under fitness, planks

Exercise While Pregnant

03/06/2012 Leave a comment

Photo Credit: Swangerschaft CC-BY-SA-2.0 2010

Pregnant women who exercised regularly before pregnancy can continue to exercise, if they take a few precautions. As long as you are in good health, not at risk for miscarriage and do not engage in strenuous exercise, a pregnant woman can enjoy regular physical exercise. Women who have not been physically active or engaged only in light, occasional physical activity before pregnancy should not start an exercise program more strenuous than walking. You are going to need strength and stamina to get through your pregnancy and delivery. Check with your doctor before beginning or continuing any exercise program. Women who are pregnant may benefit from light exercise in many ways. Walking and stretching exercises can help to relieve low back pain and prevent excessive weight gain. Swimming is a whole body aerobic exercise that most pregnant women can safely do throughout pregnancy to remain fit and control weight gain. Excess weight gain during pregnancy can contribute to gestational diabetes, high blood pressure and may even contribute to postpartum conditions like depression. Pregnant women who experience pregnancy-related conditions or are at risk for certain conditions should not exercise except on the advice and supervision of their doctor. Those who are at risk and should avoid exercise include women who are at risk for miscarriage or who have had a miscarriage in the past, history of premature delivery, bleeding or spotting and those with weak cervix or low placenta. Stretching exercises are especially helpful to maintain muscle tone and help to maintain flexibility. Stretching is important before other exercise, including walking, using a treadmill or swimming, to help reduce the risk of muscle strain. 

Begin a stretching exercise session with your neck and work your way to your feet. Sit in a comfortable chair or sit on the floor in a comfortable position. Place your hands on your thighs palms down and sit up straight and tall. Relax your shoulders and  your neck, and then drop your chin forward toward your chest. Rotate your whole head toward your right shoulder and then back to the middle of your chest. Continue rotating to the left shoulder and then back to your chest. Repeat this stretching exercise 5 times. 

Stretch your arms and shoulders to help relieve upper back stress and energize your whole body. Sit up straight, drop your shoulders down and back to straighten your back. Stretch your right arm forward and lean to the right stretching toward your fingertips. Return your right arm back to your side and then stretch forward with your left arm, and lean forward with your body stretching toward your left fingertips. Alternate back and forth in a swimming motion. Repeat this exercise for 10 repetitions. 
Kegel exercises during pregnancy strengthen the muscles of the abdominal floor that support the uterus, intestines and bladder. Sit in a comfortable chair with your feet flat on the floor and your arms relaxed at your sides. Sit up straight, tighten the muscles of your pelvic floor and then relax the muscles. To tighten the muscles in your pelvic floor, pretend that you are trying to stop the flow of urine midstream. Squeeze the muscles that you would use to stop your urine. Perform Kegel exercises anytime of the day, as often as you want, but try to do at least 10 sets of five contractions each day. Hold each muscle contraction for 5 to 8 seconds. Remember to breathe when doing Kegel exercises and do not contract your abdominal muscles while performing this exercise. 
Walking is a safe, effective form of aerobic exercise that can help a pregnant woman control her weight gain, remain physically fit and feel energized. Take extra precautions when walking while pregnant to avoid falls. Walk on smooth, flat areas such as sidewalks and walking trails. Do not walk when your path is covered in snow, ice or rain, which can make surfaces slippery and may result in a fall. Walk with a partner or a friend and avoid overexertion. A 20 to 30 minute walk every other day is generally safe for most pregnant women. 

For more information about safe exercises during pregnancy, see:

Filed under exercise, fitness, pregnancy, strength, stretching

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