How Interval Training Can Improve Your Fitness

01/24/2012 Leave a comment

Photo Credit: Mike Baird CC-BY-2.0 2007
If you have reached a fitness plateau with your regular workout routine and you would like to get more from each workout, begin interval training. Interval training is alternating light intensity exercise with high intensity exercise. For example, if you regularly walk 30 minutes or more every other day, try walking for 10 minutes followed by 5 minutes of jogging or running and then 10 minutes of walking. Stretching and isometric exercises can be followed by a short burst of high intensity strength training like weight lifting. You can vary your exercise routine in any way that is comfortable for you. You may want to start off by including 20 to 30 seconds of high intensity exercises followed by 5 minutes of less strenuous activity. Interval training can take your fitness to the next level.
People who exercise using an interval training regime burn more calories than steady low to medium intensity exercise for the same length of time. You will lose weight faster or maintain your ideal weight better by burning  more calories during your regular workout. Interval training also improves cardiovascular health and capacity. Start off slowly and build up your strength over time until you can do equal intervals of low to medium intensity exercise and high intensity exercises. 

Intense exercise alone can cause muscle soreness. When you alternate your regular exercise with short periods of intense exercise, your muscle tissue stores less of the toxins and waste products that can cause you to feel sore. You will also have more energy by following an intense period of exercise with a period to cool down while still exercising your muscles. A personal trainer can help you design an interval training regime to help you meet specific goals, such as increasing your stamina or losing belly fat. Interval training can also be combined with functional training to improve athletic performance or strengthen and tone a specific muscle group. 

Filed under exercise, fitness, interval training

Strengthen Your Back

01/23/2012 Leave a comment

Back pain is a common ailment for many adults. Usually mild back pain, such as an achy feeling or soreness, is caused by overuse of the muscles or muscle injury. Most back pain can be alleviated by staying active, exercising and stretching. More serious pain or numbness may be caused by bone, disk or nerve injury or  another condition that should be treated by a doctor. See your doctor to rule out a serious back injury before you start or continue exercising.

Photo Credit: LocalFitness.com.au
Hand-walk on a stability or exercise ball to strengthen your upper and lower back muscles as well as your arms and shoulders. Use a medium to large exercise ball. Lie across the ball on your stomach and stretch your arms out in front of your body. Place your hands on the floor underneath your shoulders. Make a straight line with your neck and back toward your feet. Tighten your stomach and slowly walk forward on your hands until your feet and legs are lifted off the floor. Continue walking forward until your thighs or knees are resting on the ball. Slowly walk back on your hands until the exercise ball is under your stomach again. Keep your body straight and rigid when hand walking forward and backward. 
Stay on the ball on your stomach and try some exercise ball push-ups. Place your hands on the ball under your shoulders and stretch your legs out straight and hold your lower body up with your toes.. Keep your body rigid and tighten your abdominal muscles. Push your upper body up from the ball, hold the position for 5 seconds and lower your chest back toward the ball. Try to do 10 to 15 push-ups.
Raise and lower your back while resting your weight on your hands and knees to strengthen your back muscles, as well as your biceps and rotator cuff. Begin on your knees and place your hands underneath your shoulders with your fingers pointed forward.  Look at the floor and make a straight line with your body from your head to your buttocks. Pull your shoulders back toward your hips and tighten your abdominal muscles. Breathe out and arch your back upward as far as you can. Keep your palms and knees on the floor. Hold this position for 10 seconds and return to the starting position. Next, lift your hip bones toward the ceiling and arch your back so that your belly is drawn toward the floor. Hold this position for 10 seconds and return to the start position. 

Filed under exercise, fitness, strength training

Three Simple Changes for Weight Loss

01/22/2012 Leave a comment

Photo Credit: Hans Hillewaert CC-BY-SA-3.0 2011

It is difficult to completely overhaul your daily eating habits. If you haven’t started a diet and you aren’t sure where to begin, you are not alone. There is no shortage of fad diets, weight loss pills and so-called miracle powders that promise to melt the weight off. The truth is you have to change the way you eat, some of the foods you eat, and you have to exercise regularly to experience healthy, long-term weight loss. You don’t have to stop eating all the foods you love, but you do have to combine diet and exercise for maximum weight loss and a fit body. There are three simple changes you can make today that can start you on your way to losing weight.

1. Enjoy a bowl of soup before a meal. Broth-based soups are usually low in calories, but big on flavor. Soups like tortilla soup, minestrone or vegetable soup taste delicious and can help fill you up so you eat less. Avoid soups made with heavy creams and canned soups. These soups can be high in fat, sodium and calories. 
2. Choose whole grains over processed flour products. Replace your white bread and crackers with whole grains. Whole grain wheat bread contains fiber and many nutrients your body needs. You will feel more full after eating a whole grain bread than you do when you eat processed white bread. Have a bowl of whole grain oats or buckwheat cereal for breakfast. Whole grains contain the carbohydrates your body needs for energy. 
3. Drink more water. If you normally drink 2 sodas per day, replace one soda with a tall glass of water. Flavor water with fresh lemon or add some frozen fruit, such as blueberries or strawberries, to add natural sugars and flavor your water. Keep your body well hydrated. Your skin will look better and your organs will function more efficiently if your body is properly hydrated. 

Filed under diet, fitness, food, weight loss

Why You Need A Personal Trainer

01/21/2012 Leave a comment

Photo Credit: LocalFitness.com.au 

Most everyone knows they need to exercise to stay fit, lose weight and feel better. Fitness training can help reduce the risk of disease, strengthen bones and muscles and improve cardiovascular function. Not everyone knows how to get started or how to put together an exercise program to meet their physical needs and fit into their lifestyle. Some people are great at self-motivation, but others may need a little help getting started. Even those who are highly motivated may need some advice about which exercises can help them achieve specific fitness goals. A personal trainer can help you design an exercise program that is safe and effective. Your exercise program will be unique and personal. 
How do you know if you need a personal trainer? If you are working out regularly and not seeing the results you expect or desire, then you need the advice and direction of a personal trainer. Many people make the mistake of focusing on a few repetitive exercises that they think will help them achieve a specific goal. For example, a person who wants to reduce belly fat may do sit-ups and crunches every day and still fail to see results. A personal trainer can help you design an exercise program to help you achieve a specific goal. 
You know you need to get fit or lose weight, but you are not sure how to start. A personal trainer can help you define your personal fitness goals. Beginners should consider a personal trainer to help them create a balanced exercise program that includes basic step-by-step instruction and supervision when exercising. An exercise routine cannot help you achieve your fitness objectives if you perform them incorrectly. You also risk injury if you perform an exercise incorrectly. You and your trainer can work together to determine what you want to achieve, set realistic goals and determine how you can achieve your goals. A personal trainer can help you design an exercise program that takes into account all aspects of your life, such as work, family and recreation. You don’t have sacrifice time with family, ignore your work or give up fun to become fit. Exercise and fitness should be an integral part of your life, and a personal trainer can show you how to find the time to work out and reach your goals. 

Filed under fitness, personal trainer

How Much Exercise Is Enough?

01/20/2012 Leave a comment

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

Filed under aerobic exercise, cardiovascular, fitness

Healthy Heart Exercises

01/19/2012 Leave a comment

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

Filed under cardiovascular, exercise, fitness, heart

Good Nutrition on a Budget

01/18/2012 Leave a comment

Markus Hagenlocher CC-BY-SA-3.0-migrated 2005

It can be tough to maintain a healthy diet of nutritious foods when you are on a tight budget with limited funds.  Food prices fluctuate, but mostly they continue to increase. The good news is that you can still find nutritious foods at cheap prices. The easiest way to cut your food expenses is to eat meals that you prepare at home. Skip the restaurants for dinner and avoid fast food for lunch. You will save money and feel better by cutting out extra fat, sodium and carbohydrates that are typically found in restaurant and fast foods. You will save money when you buy in bulk and avoid buying pre-packaged processed meals.

Dried beans and peas are a healthy, nutritious food that costs less $2 per 16 ounce package. Beans and dried peas are an ideal side dish, a main dish and add flavor to soups, salads and stews. Beans and peas contain an abundant source of protein and fiber. Dry beans and peas will double in size when cooked, so a little goes a long way. Soak dry beans in cold water and cook on low-to-medium heat at a simmer for about 30 minutes or until tender. .

Whole grain oats are a superb value and can be used in many different dishes. Oats can be cooked and eaten as a hot breakfast cereal or used as a topping for yogurt. Oats can also be eaten in muffins and low-sugar cookies. One serving of oats costs less than $0.15. Oats provide plenty of protein and fiber, which makes it a perfect heart-healthy food.

Vegetables remain a good buy and are an essential part of a healthy diet. You can save money by purchasing frozen vegetables instead of fresh produce. Frozen corn, green beans, peas, carrots, broccoli and Brussel sprouts are usually available in large and medium-sized bags priced from around $2 to $4 per bag. A 24-ounce bag of frozen vegetables contains about 8 cups of vegetables. Vegetables are low in calories, high in fiber, protein, potassium and Vitamin A and Vitamin C.

Rice is a stable food for millions of people around the world. Brown rice is delicious alone or as a side dish. Cook brown rice until tender and use it in soups, casseroles or salads. Brown rice costs less than $0.20 cents per serving and a small bag that contains 10-1/2 cup servings costs less than $2. Brown rice is packed with protein and fiber making it a healthy food choice. Whole wheat pasta costs around $0.25 per serving. Use whole wheat pasta for cold pasta salad dishes or as a main dish. Whole wheat pasta is rich in nutrients and fiber.

Buy in bulk when you can to cut your grocery bill without sacrificing nutrition. If you have the space, grow some vegetables. Tomatoes, cucumbers and beans can be grown in a small area or in patio containers. Join a community garden where you can grow carrots, corn and potatoes. If you are a city-dweller and don’t have space or there is no community garden in your area, start a community garden. Shop at a farmer’s market for fresh vegetables grown in your area.

For more information about eating better meals for less money, see:

MSNBC, Eat Better for Less Money, 2009

Filed under food, health, nutrition

Do You Need A Vitamin Supplement?

01/17/2012 Leave a comment

Photo Credit: Ragesoss CC-BY-SA-3.0 2008

Most people will get all the nutrition they need from the foods they eat every day. Fruits, vegetables, meat or vegetable proteins, dairy and fish can provide complete nutrition for most people. Some people may not be able to get all the nutrients and vitamins they need from diet alone. Those with food allergies, such as lactose intolerance or nut allergies, may not get enough calcium or protein in their diet. People who neglect their food intake due to busy lifestyles may also require a vitamin and mineral supplement. It is always best to adjust your eating  habits to include foods that provide you with complete nutrition. However, if it is not possible to make dietary changes, a vitamin and mineral supplement may help fill in the nutrition gaps. 
It is important to remember that vitamin and mineral supplements are not a substitute for eating food. Supplements are often composed of different molecular combinations than those found in foods and may not be as easily absorbed by the body. Also be aware that vitamin and mineral dietary supplement tablets may not contain all the trace elements your body needs that are typically found in natural foods like beans, rice, oranges and whole wheat. For example, oranges are loaded with Vitamin C, but fresh oranges also contain calcium, fiber, potassium and other trace elements that your body needs to maintain a healthy immune system. Dietary supplements are not designed to replace nutritious foods, but merely to provide additional nutrition that may be lacking in your diet. 
People who are healthy and incorporate a variety of foods in their daily diet including protein, fiber, carbohydrates, and fats usually do not need a vitamin or mineral supplement. Another way to avoid the necessity of taking a dietary supplement is to eat foods that are fortified with extra nutrition. Vitamin D fortified milk and dairy products, juices with extra Vitamin C and enriched grains are usually sufficient to meet all your nutritional needs. Your doctor can help you decide if you need a vitamin supplement. If you decide to supplement your nutrition with an over-the-counter vitamin, read the label carefully and heed any warnings. Avoid over-dosing by taking more than is recommended. People who may need a vitamin supplement include pregnant women (be sure to follow your doctor’s advice if you are pregnant) vegans and vegetarians who do not eat enough plant proteins, people with food allergies and those who eat less than 1600 calories every day. Check the expiration date on the label and discard all dietary supplement pills that have exceeded the expiration date. 

Filed under health, nutrition, vitamins

Why Run?

01/16/2012 Leave a comment

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

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

Filed under exercise, fitness, running

Are You Ready for Home Based Boot Camp?

01/15/2012 Leave a comment

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

Filed under exercise, fitness, strength training, weight loss

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