May 29, 2008
San Fransico is the Fittest!
It looks as if the West has won.
San Francisco is the fittest big city in the USA, just slightly more fit than Seattle, according to a scientific analysis of 16 cities released today by the American College of Sports Medicine at its annual meeting in Indianapolis.
But not all of the West is in top shape. Los Angeles is near the bottom of the list.
To rank big metropolitan areas, health and fitness experts analyzed government data from the 15 most populous cities in the country and Indianapolis, where the sports-medicine group is headquartered. They took into consideration a number of health indicators, including the percentage of people who exercise regularly, maintain a healthy weight, eat the recommended daily servings of fruits and vegetables, have access to health care, have health insurance and don't smoke. They also looked at the environment, including the availability of parks, walking/bike trails and public transportation.
The sports-medicine group's physical activity guidelines recommend that adult Americans, ages 18 to 65, do moderate-intensity aerobic activity (walking, dancing, biking) for at least 30 minutes five days each week and strength training at least twice a week for all their major muscle groups, including the chest, back, shoulders, upper legs, lower legs and arms. This could be strength training with free weights or machines or weight-bearing calisthenics such as pushups. It should be done on two non-consecutive days.
The aerobic activities should be done in at least 10-minute bouts, the group recommends. Short spurts of low-intensity movement — shopping, taking out the trash or walking a few minutes in the office or parking lot — don't count.
More information on the fit-city rankings is available at americanfitnessindex.org.
Posted by Lisa at 08:18 AM | Comments (1) | TrackBack
March 24, 2008
Get Fit, Stay Sharp
Crossword puzzles or learning a new language are great ways to preserve your memory as you age. It's also been shown that exercise can prevent or even reverse some age-related changes that occur in the brain.
Seniors who took an hourlong walk three days a week for six months experienced increases in brain volume, particularly in frontal areas that are associated with memory and that tend to shrink with age. On scans, their brains looked like those of people three years younger.
Posted by Lisa at 07:33 AM | Comments (0) | TrackBack
January 31, 2008
Warming Up. What’s the Point?
If your schedule is tight, you may find it hard to carve out time to exercise. It can be tempting to save a few minutes by skipping pre-workout warm-ups. Don’t give in!
Warming up helps your muscles and heart get ready for the work of exercising. A good warm-up includes 5 to 10 minutes of less-demanding exercise. For example, if you are planning to go for a run, a walk is a good warm-up. If you are going to lift weights, you might start by lifting lighter ones.
After you feel loosened up, stretching will make your muscles more flexible. Warm-ups reduce injuries caused by tight joints and muscles.
Cooling down is also an essential part of your workout. Click here to find out more.
Posted by Lisa at 07:49 AM | Comments (0) | TrackBack
January 20, 2008
Pocket Pedometer
Omron has a new pedometer that you can actually put in your pocket. If calculates your steps whether its resting on it's side or sitting upright. It also comes with a carrier which can clip onto your belt or pants, if desired.
One problem I've found with pedometers is that the belt clip breaks or the pedometer simply falls off. They're also not the most fashionable when wearing a tucked-in shirt. This pedometer is accurate and discretely fits in your pocket. It can also be downloaded onto your computer to track steps which can then be graphed. The pedometer tracks steps, aerobic steps (at least 10 minutes of continuous movement), calories and miles walked. I highly recommend!
Posted by Lisa at 11:56 AM | Comments (0) | TrackBack
December 01, 2007
Tis the Season to Walk...More.
If you are walking less than 5000 steps per day, your lifestyle is considered “sedentary.” Those who spend most of their day seated--in a car, bus, train, at a desk or on a couch--will barely make it to 2000 or 3000 steps in a full day! If this is you, increase your steps by pacing while you’re on the phone, walking messages to co-workers instead of emailing or using a restroom that is further from your office.
Get a little bit more daily activity by taking stairs, walking to lunch, or parking in a distant lot when you arrive at work, and you will probably register between 5000 and 7499 steps, or the “low active” category. Adding just 10 minutes of these “activities of daily living,” or ADLs, or even a 10 minute walk, increases your total steps by about 1000!
Posted by Lisa at 08:49 AM | Comments (0) | TrackBack
September 28, 2007
Exercise machine review
Stationary Bike
If you're looking to tone your leg muscles, a stationary bike is a great choice. It is a low impact machine - especially on your knees and offers stability if balance is an issue. However, it is difficult to reach a high intensity unless you're using a spinning bike. It's best used for cross-training between high intense training days or for those looking for a slow, steady workout.
Stair Climber
This machine really works your lower body - quadriceps, hamstrings, and glutes. Be careful that you don't rest on the arms or front of the machine if your legs start to tire. It may be best to use this machine for a quick workout when you can work hard for a short period of time, i.e. 15 mins.
Elliptical Trainer
Another great machine for those looking for lower impact exercise. Gliding on this machine gives you a smooth workout. It also provides a full body workout because of the arm handles. Use this machine if you are recovering from an injury or just getting back into exercise. It can also be used as a form of cross-training in between high intense training days.
Treadmill
My favorite of the bunch, a treadmill offers walking or running in a higher impact workout, which is beneficial for building strong bones. A treadmill offers instant hills and the ability to run at a constant speed which you have to maintain. It's also easy to perform speed work with the speed and time clock right in front of you. You can burn the most calories on a treadmill because you can push yourself to work harder. Treadmills offer variety - whether you're looking for interval training, a long slow endurance run, hills, speed walk or a slow easy stroll.
Whatever you decide - remember, most importantly - exercise should be fun!
Posted by Lisa at 08:21 AM | Comments (0) | TrackBack
September 11, 2007
Seven secrets to avoid fitness failure
Have you ever met someone who is ALWAYS consistent with his or her exercise program? Or someone who has had lifelong success sticking with a fitness plan? Ever wondered what their secret is?
Try these seven simple strategies:
1. Smart, consistent scheduling – Keeping a regular workout schedule that fits into your life makes it easier to stick to your program. Instead of just “finding time each day"? to work out, you should already know the exact time, and don’t change it unless absolutely necessary.
2. Proper pacing and progression – Pacing yourself, listening to your body and not overdoing it help ensure you don’t get too tired or injured, and this makes it easier to stay consistent. When you add a new activity, exercise or sport to your routine, take time for your body to adapt before you push yourself 100 percent.
3. Shorter workouts when necessary – Even if you are consistent, life has a way of throwing curve balls into your schedule, and you may not always have the amount of time you had planned to work out. However, even a little exercise is better than no exercise, and a shorter workout now and again is better than skipping your workout altogether.
4. Well-timed workout “vacations"? – To avoid burnout, it is important every now and again to take workout “vacations"? – one day, two days … maybe even a week where you don’t work out, giving your body a break from your usual routine. Not only will this give your body a little rest, it will also help keep you engaged and interested in your workout routine.
5. New adventure workouts – Trying a new activity, sport or challenge can be a great way to keep your training interesting and fun. Rock climbing, hiking, water skiing, yoga, surfing, Pilates … anything new or unfamiliar will help your body get past plateaus, reduce boredom and put a jolt of excitement into your regular workout routine.
6. Strength AND flexibility training – Fitness fanatics tend to be “cardio junkies"? and spend most of their workout time challenging their heart and lungs. However, a well-rounded workout program should also include strength-training and stretching. In fact, including strength-training and stretching in your exercise routine helps increase your odds of consistency by reducing your risk of injury. You also improve your opportunity to achieve results and help keep your body balanced.
7. Workout buddies – The single best way to boost your workout consistency is to find someone to work out with you. A fitness buddy can help keep you motivated, ensure you show up for your training sessions and make your workouts engaging. Even if you can’t exercise with a buddy all the time, meeting him or her at least once a week is a great way to check in and keep each other accountable.
Remember, you don’t need to incorporate ALL of these tips. Just try the ones that appeal you.
Sticking to a consistent workout program is difficult for everyone. However, these tips can make it easier and more fun, and put you on the road to lifelong success!
Posted by Lisa at 08:42 AM | Comments (0) | TrackBack
August 30, 2007
Relax…you deserve it!
Don’t neglect the cool-down part of your workout. The technical reason to cool down is to allow adequate venous (blood) return to the working heart muscle. Otherwise this blood, as well as waste products like lactic acid, stays in the muscles which can cause swelling and pain.
The continuous flow of blood also brings oxygen and nutrients needed by the muscles, tendons, and ligaments for repair. So next time, take a few minutes to bring your heart rate down after a workout by walking or performing light movements. Keep your blood circulating, remove those waste products and take some deep breaths...the workouts over!
Posted by Lisa at 11:58 AM | Comments (0) | TrackBack
April 03, 2007
TV Challenge
For optimal health and development, the American Academy of Pediatrics recommends no TV or videos for children 2 years and under, no more than two hours of screen time for older children and no TVs in children's bedrooms. Since the average time American kids spend in front of screens is four hours, 41 minutes per day, most families have some reducing to do.
April is the perfect time to cut back on your family's screen time. Days are longer and warmer, and the beautiful Big Sky outdoors is beckoning. April is also time to celebrate TV-Turnoff Week, April 23 to 29.
The goal of TV-Turnoff Week is to promote active living and motivate families to live without TV, videos or computer games for a week. The long-term goal is to moderate the use of screens for more active, healthier, closer and happier families.
Posted by Lisa at 07:37 AM | Comments (0) | TrackBack
March 23, 2007
Walk the Walk
A daily walk is a wonderful way to maintain a healthy weight. Dozens of research studies show 30- to 45-minute walks per day can help lower stress levels, improve mood, boost immune system and reduce the risk of disease.
And now, you have an extra hour of afterwork daylight to get those miles in.
Here are three easy ways to make every walk do "double duty" for your busy life:
Walk and talk. Walking and talking with a friend is good for your body, heart and soul. Walking and talking with kids or grandchildren is an active way to spend quality time together. It can also be a time to discuss serious issues like school or grades, in a less threatening atmosphere.
Walk and listen. Music lightens every step, and seems to make time go faster. Pick your favorite tunes, pick up the pace and sing along. Walking and listening to books on tape is another fun way to add extra value to a daily walk. Language tapes, CDs or podcasts also make ideal walking companions.
Walk and shop. Using your legs for transportation is a simple way to accomplish two things at the same time. Put on a backpack for your purchases and walk to the grocery store, walk to the post office or the mall. If you live too far to walk all the way from home, drive to a central location and walk from there.
Posted by Lisa at 07:04 AM | Comments (0) | TrackBack
January 17, 2007
The Definition Of Fitness
Do you know what it means to truly be fit? Maybe you think it means being free of disease and other health problems or having loads of energy, a muscular body or the ability to finish a marathon.
Actually, fitness refers to your own optimal health and overall well-being. Fitness is your health at its very best.
Being fit defines every aspect of your health -- not just physically, but also your emotional and mental well-being. In fact, they're interconnected. Smart eating and active living are instrumental to all three. Being fit gives you:
* Energy to be more productive and do things that are important to you.
* A positive outlook to handle the mental challenges and emotional ups and downs to deal with stress.
* Reduced risk for many health problems, including heart disease, cancer and diabetes.
* The opportunity to look and feel at your best.
* Physical strength and endurance to protect yourself in case of emergency.
* A better chance for a higher quality of life and perhaps a longer one, too.
Posted by Lisa at 07:32 AM | Comments (0) | TrackBack
January 02, 2007
Think time and place.
You've no doubt heard the expression "timing is everything." To make workouts more enjoyable, pick a time and place that works for you. If going to the gym intimidates you, buy or rent workout videos that you can use at home. Don't force yourself to do anything that requires something that makes you uncomfortable. The best time to work out is whatever works best for you.
If you roll out of bed in the morning with just enough time to get out the door and not be late - a morning exercise routine is not for you. However if you jump out of bed before your alarm goes off so that you can add on an extra 10 minutes of exercise - you've found your match. Whatever keeps you consistent is the best workout for you.
Posted by Lisa at 08:46 PM | Comments (0) | TrackBack
November 05, 2006
Go For It!
It's been about a month and a half since I started running again and I've gotten into a good routine. Routine was what I wanted back in my marathon-training days. Settling into a nice pace was the only way to ensure finishing. Friday, I realized that at this time in my life, that wasn't exactly a good thing. I've been running the same intervals with the same incline for probably the past month and it's gotten very comfortable.
At first, I gradually increased my speed and interval length as I eased back in -to reduce risk of injury, of course. But it has been 1 1/2 months and Friday I decided that if I was going to make time for running 4 days a week - I better make the most of it. So I went for it! Twenty-five percent of American adults are completely inactive. I'm certainly on the other end of this spectrum...but that doesn't mean that it should be easy. If you're one of the few who make time for exercise, make sure you're not being too easy on yourself. Find a way to challange yourself. Sometimes you just gotta go for it!
Posted by Lisa at 09:30 AM | Comments (0) | TrackBack
September 28, 2006
Time For A Change
The bad news is that summer is over. BUT the good news is that fall has just begun! The weather is starting to get a little cooler. It's dark when I get up in the morning and the sun goes down earlier at night. The leaves will start changing colors soon. With all these changes taking place - what better time to change your workout routine. For me this means putting away my tivoed All Star Workout series and jumping back on the treadmill. For the past 4 months, I can count the number of times I've gone for a run on two hands! I decided to take a well needed break from running which I had been doing consistently from Nov - May. Good-bye to boot camp, dance groove, pilates, slowrobics (which was surprisingly a fun and different workout) and hello to interval training on the treadmill. Are you getting bored with your current routine? Is there anything new you've been thinking about trying? Work different muscles, at different angles, move in a different direction, go fast, go slow - whatever you decide to do tomorrow - make it something new!
Posted by Lisa at 08:14 AM | Comments (0) | TrackBack
September 17, 2006
Heart Walk
Saturday we participated in our 3rd annual Heart Walk (our county's 15th annual). The Heart Walk is organized by the American Heart Association and sponsored by many local businesses. Walkers raise money through donatoins to help fight heart disease. It's a nice 3.2 mile flat course which starts and ends at an area college campus. That's about 8000 steps for those of you counting! Visit www.americanheart.org and find a Heart Walk in your area!
Posted by Lisa at 12:39 PM | Comments (0) | TrackBack
August 17, 2006
Exercise Boosts Brain Power
Studies show that mental agility scores improve when testing is conducted on a treadmill. The reason? Exercise increases blood flow through your body. The blood carries oxygen, which is essential to brain function. More blood flow = more oxygen = more fuel for your brain!
Being physically active can also calm your mind, and allow you precious mental time to help you work through a variety of problems. It’s an excellent time to put your brain to use on something productive.
Posted by Lisa at 12:46 PM | Comments (0) | TrackBack
July 17, 2006
High Altitude Training and Wheat Cakes
I tested my aerobic capicity today by going for a short (very short) run on top of this mountain I'm on. I hear it's about 1200 ft high here in Colorado. The first day I arrived I could definitely tell a difference as I carried my luggage up two flights of stairs. At first I thought it was because I stuffed way too much (shoes mainly) into my two carry-on bags (wouldn't want to waste precious time by actually checking a bag). Then...I remembered the whole altitude thing. I'll admit, I felt a little nausea, short-of-breath and decreased appetite the first 2 days. I did quite a bit of walking around and exploring (16,000 steps worth to be exact!) and could notice a difference. So, with 2.5 days of acclimation under my belt, I decided to give jogging a try. I walked a little to warm up, jogged for 10 mins and then walked another 3 miles to the next village and back.
Even though I haven't actually been running for almost two months, I have stil done aerobic-type exercises. The jog felt a little slow, a little belabored and...kind of gross but I had an enormous amount of saliva production to the point I was spitting every 10 seconds! Just a side note, I learned at my conference that we produce antibodies (IgA) in our saliva which help protect us from bacteria and infections. After hard exercise, these antibodies decrease and this is a possible reason why training (say, for a marathon) can increase your risk for upper-respiratory tract infections (something I had for a good part of my marathon training). Anyway, I had to share my first high altitude training session with you. Wish I had time to stay here and build up my endurance - just to see what it's like when I return to sea level.
After my run, I explored a new eatery in town, Sunshine Cafe. I ordered the Wheat Cakes. These are not your ordinary pancakes (which they also have on the menu). These are actually baked, wheat-based, grainy, very thick cake-type pancakes. I got mine with bananas and walnuts on top. Very good! Grainy, thick and tastey.
Posted by Lisa at 06:44 PM | Comments (0) | TrackBack
June 09, 2006
My New Favorite Workout
I’ve successfully not gone running for the past 2 weeks! Woo hoo! I think I miss it a little bit, but it’s fun and beneficial to try something new every now and then. I’ve also found a use for the non-HD Tivo that doesn’t get much action anymore because non-HD TV is so outdated! Might as well be watching black-and-white! Anyway, I’ve been Tivoing Fit TV and have discovered All Star Workouts. So the past 2 weeks I’ve been to Boot Camp and Ballet class, have been Cardio Kick Boxing, Body Sculpting and even learning some new dance moves with Dance Groove and Hip Hop Dance!
Posted by Lisa at 09:41 AM | Comments (0) | TrackBack
April 19, 2006
Try Something New: Bikram
The first time I tried Bikram was when I lived in Palo Alto. I had been doing yoga mainly on my own for 3 years and had been to a class here and there, but never found one that I liked. I went to Yogasource looking for a power yoga class, preferably in a heated room. Here, I was introduced to Bikram. Bikram is a series of 26 postures that are done in a specific order to work all muscles and internal organs. It usually is a 90 minute class which involves performing each posture twice, one right after the other. This was different for me, being used to a more flowing yoga, also known as vinyasa (more Baron Baptiste style). Some of the postures were familiar but done in a slightly different way. Being that different and new are good things in my book, I found Bikram to be very rewarding.
At the time, I was running quite a bit – in the Bay Area, you could run in a race every weekend if you wanted to. Bikram was a great way to work my non-running muscles and the flexibility I had once my body got warm was just what I needed. I love how yoga strengthens all those stabilizer muscles in your ankles, knees, shoulders and your core. I also attended the Power Yoga class at Yogasource – which is the best yoga class I’ve been too and tried Hot Yoga 101 in Menlo Park for awhile. I haven’t found a good yoga studio here in the central valley. I have Bikram memorized and practice it once a week at home. I have a few Baron Baptiste videos that I’ll watch now and then, but mostly like to do my own yoga – a mixture of my favorite postures.
Posted by Lisa at 07:35 AM | Comments (2) | TrackBack
March 27, 2006
Try Something New : Pilates
“Physical fitness can neither be achieved by wishful thinking nor outright purchase.? Joseph Pilates
Pilates is a series of stretching and strengthening exercises designed to improve posture, strength, flexibility, balance and well being. It was developed over 90 years ago by Joseph Pilates. Pilates can be done on a mat in your living room, in a class setting or even a hotel room. To get started – check out local health clubs for a pilates class, rent a dvd or video or buy a good book to learn the movements.
Posted by Lisa at 12:30 PM | Comments (2) | TrackBack
March 10, 2006
In the Area: Nutrition Fuels Fitness
The Northern Area Dietetic Association is sponsoring a race and nutrition education fair to celebrate Nutrition Month. It will be held on March 26, 2006 in Elk Grove , CA from 8am to noon. The day includes a Kids Half Mile Fun Run, 5K/10K run or walk, free breakfast for participants, nutrition games, diaper derby, massages and lots more! Go to www.nutritionfuelsfitness.org for more information.
Posted by Lisa at 10:37 AM | Comments (0) | TrackBack
February 10, 2006
Exercise and Arthritis
Many people with arthritis shy away from exercise because it’s too painful. However, proper exercise can be beneficial by helping you better maintain joint mobility. The key is to know which exercises are helpful. If you have arthritis:
**Try water exercises. This puts less weight on your joints. You could either swim laps or try water aerobics.
**Use a stationary bicycle. This takes pressure off your knees.
**Consider joining a basic yoga or tai chi class to increase strength and flexibility in your joints.
Posted by Lisa at 10:07 AM | Comments (0) | TrackBack
February 08, 2006
Getting Fit Should Be Fun
The new fitness craze has nothing to do with treadmills, spinners or weight machines. It's all about getting your groove on while learning the latest dance moves. You may not know it but you're actually exercising too! That's why it's so great - you can get fit and have fun at the same time. Check your local health clubs to see if they offer dance classes or get a video you can try at home. BYOU is a video designed for young girls. It targets that age where girls may not be real excited about organized sports or an exercise program.
Posted by Lisa at 02:37 PM | Comments (0) | TrackBack
January 18, 2006
Preventing Height Loss
The image of a tiny old man or woman stooping over a cane is a common association with aging. While your body will undergo changes as the years pass, there are steps you can take to keep standing tall.
Height loss is natural, and shouldn't be a cause of worry, unless it occurs rapidly. On average, people lose about one centimeter in height every 10 years, beginning at 40 years of age. This rate increases after the age of 70, leading to a total loss of between one to three inches of height.
The reason for the shrinking has to do with the vertebrae, the disk-like bones that make up your spine, which begin to lose mineral content and thin slightly. Additionally, the fluid that fills the space between each vertebra begins to diminish. Each of these small changes adds up to a noticeable loss in height.
Making matters worse, the loss of muscle mass in your back and the gradual deterioration of your spine and muscles causes many elderly to hunch-over when they stand. This bent-over position can cause pain and difficulty breathing.
The good news is that the sooner you take steps to prevent height loss, the greater the overall impact you can make. The National Institutes of Health suggests two basic means of stemming the tide against height loss:
Prevent osteoporosis
By consuming plenty of calcium, you can prevent osteoporosis, the disease characterized by the weakening of bones. While men may also get this disease, postmenopausal women are most at risk, and need 1,200 to 1,500 milligrams of calcium every day to keep their bones strong. Vitamin D is important, too, as it helps the body absorb calcium.
Exercise
Exercise is important to keep your bones strong and to improve flexibility. Your bones are constantly being remodeled and weight-bearing exercises, like strength training, puts stress on your bones and send signals telling your body to strengthen them. Some experts also suggest trying yoga or tai chi, as these exercises emphasize maintaining a straight posture. Another exercise to try involves lying on your stomach and lifting your head and shoulders off of the ground for a few seconds. This will strengthen the muscles in your upper back to prevent stooping.
Posted by Lisa at 10:10 AM | Comments (0) | TrackBack
January 13, 2006
Be Safe While You Sweat…Outside.
Keep safety in mind when you go out for a walk or jog.
**Choose a safe, pleasant place to exercise.
**If possible, find a partner to go with you – for motivation and protection.
**Let someone know where you are going and about when you’ll be back.
**Be aware of your surroundings – leave your headphones at home or keep the sound low.
**If your walk starts or finishes in the dusk or dark, use reflective strips so that you’re easily seen.
**Walk with your ID
Posted by Lisa at 10:22 AM | Comments (0) | TrackBack
December 29, 2005
When to put weary soles to rest
How do you know when it's time for a new pair of running shoes? First, write the date you firt wore them on one of the tounges before taking them out on their maiden adventure. This will enable you to better estimate when it's time to replace them. Tally the number of miles you run or walk per week, then check the handy guide below. If your shoes start to cause you pain, rhough, replace them immediately.
If you run...
10 miles per weeek, replace shoes every 12 months
15 miles per weeek, replace shoes every 8 months
20 miles per weeek, replace shoes every 6 months
30 miles per weeek, replace shoes every 4 months
Posted by Lisa at 01:15 PM | Comments (0) | TrackBack
December 27, 2005
Exercise and Immune Function
Regular exercise may boost the immune system - unless you overdo it. In moderate amounts, physical activity reduces the risk of upper respiratory infections. Moderate exercise would be 30-45 minutes of walking about 5 days per week. But the tables turn if you go too extremes. Marathon runners have a higher risk of colds after a race, because immune function goes down after a prolonged intense bout of exercise. The picture is similar for inflammation, which can be a sign of weakened immune function. Regular exercise has been found to decrease inflammation. Regular, again, meaning being consistent with your exercise routine. On the other hand playing a hard game of basketball or soccer once a month can boost inflammation if that’s all you do. The weekend athlete who does something strenuous once in awhile can do more harm than good to a lot of systems. Shoot for at least 3 times a week of moderate to vigorous activity to reap the benefits to your immune system.
Posted by Lisa at 02:40 PM | Comments (0) | TrackBack
December 19, 2005
10 TIME-SAVING TRAINING TIPS
For most people, it seems like seconds count in their personal and professional lives. Catching a plane for a sales trip. Critical appointments with clients. Running around with your kids, making sure they get to school, to practice, to games, or whatever other hundred things they're involved with each day.
But YOU don't have to leave that philosophy in the locker room when you hit the gym. Although there's never an excuse for sloppy exercise technique, there are dozens of safe ways to shave time from your workout routine - and still train like a champion. Here are some of the most effective time-saving strategies..
1. Change your foot placement.
Doing something as simple as this from exercise to exercise can turn a simple leg press into a total leg workout. Placing your feet a couple of inches apart hits your quadriceps in the middle. a bit more. Move them further apart, about hip width, will stress the outer portion of your quads. Place them at the corners of the leg press platform (with toes pointed at 45 degrees) will work your inner thighs and butt.
2. Polar opposites.
Train opposing muscle groups during your rest periods. Also called "modified compound sets." For example, after you get done doing a set of bench press to work your chest, IMMEDIATELY go to the lat pulldown machine to do a set of pulldowns for your upper and middle back.
3. Stay focused.
You've heard it before: he who fails to plan plans to fail. Said in fitness jargon, he who walks into the gym and wanders around wastes massive amounts of time. Plan your routine before you walk into the gym (or your basement). And STICK WITH IT.
4. Interval Training.
Treadmills are great for walking, jogging, or running, but doing a little of each be INTERVAL TRAINING can help kick your body's fat-burning ability into high-gear. Walk for 5 minutes to start. Then jog for 3 minutes, then run at a higher level for 2 minutes, alternating back and forth until you've reached anywhere from 15-30 minutes of total time. If that's too difficult, start at 30 seconds of jog, 30 seconds of run, and increase gradually by 15 seconds until you can do 2 minutes jog, 2 minutes run.
5. Bring a bottle.
Sure, you could go to the drinking fountain every time you want some water. A better idea is to carry a water bottle with you as you work out. Not only do you save time, but you keep your body properly hydrated, resulting in better workout performance.
6. Avoid peaking.
If you want a peak performance workout, avoid working out during your gym's peak hours - typically 4 pm - 8 pm. You'll wind up wasting time waiting in line for workout equipment. And a wasted workout.
7. Early bird gets the worm.
Most gyms have fewer members in the early-morning hours. Plus, you'll often find they're less talkative - maybe because they're trying to wake up.
8. Warm up intelligently.
Just 5 - 10 minutes raises your body temperature, helps get the blood flowing, and lubricates your leg joints, enhancing workout performance and decreasing risk of injury.
9. Cross-train aerobically.
If your gym enforces a 20 minute rule for occupying an aerobic machine, just switch from treadmill to bike and get a great 40 minute workout without leaving the area.
10. Train with your partner.
Sometimes exercise can seem like it's stealing time away from your spouse or significant other. Why not go to the gym together? You don't actually have to work out together - your workouts will be very different. Better than feeling guilty about not spending time together.
Posted by Lisa at 01:53 PM | Comments (0) | TrackBack
December 06, 2005
The First Step
The first step to starting an exercise program is determining if you are suitable to begin one. Answer the following questions in this physical activity readiness questionnaire (PAR-Q).
1. Has your doctor ever said that you have a heart condition or that you should participate in physical activity only as recommended by a doctor?
2. Do you feel pain in your chest during physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness? Do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs for your blood pressure or a heart condition?
7. Do you know of any reason you should not participate in physical activity?
If you answered yes to one or more questions, if you are over 40 years of age and have been inactive, or if you are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. If you answered no to each question, then it’s likely that you can safely begin fitness testing and training.
Posted by Lisa at 10:22 AM | Comments (0) | TrackBack
November 07, 2005
Mighty Muscle Facts
*You have about 640 muscles in your body.
*Your body’s smallest muscle is inside your ear.
*Your body’s biggest muscles are in your back.
*Your body’s strongest muscles are in your butt.
*You have about three times more muscles than bones in your body.
*Close to half of your body’s weight is made up of muscle.
*Some muscles, like the platysma muscle in the lower chin and upper neck are missing in some people, but it does not usually cause problems for them.
Posted by Lisa at 08:36 AM | Comments (0) | TrackBack
October 21, 2005
Man's Best Friend
Even dogs are trying to combat human obesity. A new study reports that having the commitment of walking your dog everyday can help you lose weight. It's not only good for the walker, but good for the walkee too. Dogs need to be fit just as much as we do, so leash up your dog (or your friend's dog) and go for a walk!
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October 20, 2005
The Best Medicine: Exercise
If you have depression or anxiety, you might find your doctor prescribing a regular dose of exercise in addition to medication or talk therapy.
"There's substantial evidence that exercise can enhance mood and reduce symptoms of depression," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn. "It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression."
Psychological benefits:
Improved accomplishments and confidence. Engaging in physical activity affords a sense of accomplishment and can provide a boost in self-confidence — you've met a goal or challenge.
"Having confidence in our ability to make positive change is strongly associated with actually taking steps to make that change happen," Dr. Vickers-Douglas explains. "However, people with depression often feel ineffective in taking care of themselves and their responsibilities. They may lack confidence in their ability to manage themselves and their depression. Achieving physical activity goals, no matter how small, can boost self-confidence and a sense of accomplishment, which makes it easier to take the next positive step."
Positive distraction. When you have depression or anxiety, it's easy to repeatedly focus your attention on yourself, your symptoms and the consequences of your symptoms — to ruminate. But that kind of dwelling interferes with your ability to problem solve and engage in more active coping strategies. It can also make depression more severe and longer lasting.
"Physical activity can help shift attention away from unpleasant or unhelpful thoughts and instead direct attention toward neutral or pleasant thoughts and activities," Dr. Vickers-Douglas says. Exercise provides a positive shift in focus — to your surroundings, to the music you listen to, to other people.
Improved self-esteem. With anxiety and depression, self-esteem can take a hit. Getting exercise, even small amounts, can reshape how you think about your appearance and your own self-worth. Doing something for yourself means granting yourself more value.
Positive pairings. The physical experience of physical activity — breathing changes, sweating, increased pulse — can mimic the signs and symptoms of anxiety or panic disorder. But in the case of physical activity, these symptoms occur without emotional distress. In that way, exercise can help disconnect the pairing of physical symptoms with distress, Dr. Vickers-Douglas says. For people with panic disorder, it's the symptoms themselves that come to be feared. Associating something positive with those symptoms, instead of a panic attack, for instance, can help you learn how to manage the symptoms and not live in fear of them, she says.
Environmental reinforcement. Exercise also gives you an opportunity to experience positive social or environmental reinforcement. "Depression often makes people want to isolate themselves," Dr. Vickers-Douglas explains. "But by doing so, they miss out on experiencing positive interactions with others or their environment, such as a smile or kind word from a passerby, or the sights and sounds of nature."
Positive coping skills. Doing something beneficial to manage your depression or anxiety is a positive and active coping strategy. Trying to manage your moods through excessive alcohol consumption or dwelling on the consequences of your negative mood are unhelpful coping strategies. Rather than waiting passively for depression or anxiety to change, taking active steps, such as increasing physical activity, can help you gain confidence in your ability to manage your symptoms, Dr. Vickers-Douglas says.
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October 18, 2005
Make Time.
Every day, a person has 48 30-minute blocks.
For a working person, subtract 16. A person that gets eight hours of sleep per night can drop another 16. That leaves 16 free 30-minute time slots. It only takes one of those a day to de-stress, get in shape or eat better.
Read more about this Half Hour to Feel Better.
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October 10, 2005
Yoga not meant to be aerobic.
Many exercisers are attracted to certain activities for their caloric expenditure because their goal is mainly weight loss. Spinning classes, boot camps, kickboxing and even treadmill “classes? are promoted for their potential to burn a lot of calories. Yoga, however, is not meant to be aerobic. It’s meant to balance out your active lifestyle. Weekly exercise routines should include cardiovascular, strength and flexibility activities. Yoga strengthens all those tiny stability muscles as well as improves balance and flexibility. It’s also an excellent way to relax and reconnect with your body and mind. Some yoga classes are performed in hot rooms to promote flexibility by heating up your muscles. However the sweating you do in this environment doesn’t represent the same sweat drenching experience you achieve when playing a rough game of basketball or run your best time in a race. “Let go? of your need to burn calories and lose pounds and tune into what’s going on inside YOU!
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October 05, 2005
Time for an update!
So you’ve finally gotten into your routine and exercise 5 days/week without fail? Congratulations on your consistency, but now it’s time for a change! It’s best to revise your workout every 4-6 weeks. Your body adapts to certain exercises and doesn’t respond as well. You also may get mentally bored doing the same routine over and over again. If you’re going to make an effort and put in the time, you better benefit from it right? There’s a few different ways your can change things up to give your body a better workout. One way is to change the intensity. If you’ve been walking for the past few weeks – change the terrain (either find some hills to walk up or increase the incline on your treadmill) or change your speed. You could try speedwalking or even try a little jogging. Another idea is to change the muscles you’re working. If you’re at a health club with a pool, try swimming some laps or use a machine with arm handles like the elliptical trainer or the rowing machine. If you are weight training, try different exercises that work your muscles at a different angle than you’ve been doing. For example, instead of a triceps pushdown using the cable machine, use a free weight and do triceps kickbacks one arm at a time. Or if you usually use the standing calf machine, try the seated calf. Another way to add variety to your weight training routine is to do supersets. Supersets involve 2 opposing muscle groups. For instance pair up muscle groups like biceps and triceps, chest and back and quadriceps and hamstrings. Do a set of chest presses and then do a set of lat pulldowns right after. Take a short rest and then do another set of chest presses and a set of lat pulldowns again and so on. Do 3 total sets of each and then move on to the next pair of muscles. Saves time and becomes more of an aerobic workout because you’re not resting as much. Also, if you usually focus on strength by lifting more weight fewer times, switch to a muscle endurance workout and drop the weight a little and do more repetitions. Try yoga, circuit training, maybe a spinning class – I could go on forever. Any way you choose, you’re body and mind will benefit.
Posted by Lisa at 12:06 PM | Comments (1) | TrackBack
September 29, 2005
Exercise for the Intellects.
Why is it that I always do my best thinking when walking or running? I could mull over a problem for hours – go for a walk and come back feeling like a genius. Everything just seems so clear. Is it possible to exercise your way to brillancy? Cognitive functioning may be enhanced by an increase in body temperature that accompanies exercise. This increase in temperature can speed up biochemical reactions in the body. More blood and oxygen get to the brain during exercise and may stimulate the growth of new brain cells and extend the life of existing brain cells. This, in turn, can enhance learning, memory and creativity. Two neurochemicals affecting mood, serotonin and endorphins are also released during exercise. Exercise can have a profound impact on stress, depression, anxiety, abuse problems, anger and other mood disorders.
Walk and Talk Meetings: Next time your boss wants to have a brainstorming session, suggest making a couple laps around the building to get your creativity cells fired up.
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September 27, 2005
Inspiration
Need some motivation? Check out these athletes at insulinfactor.com. They compete in triathletes, marathons, ½ marathons, long distance cycling and many other events. And they have diabetes. For some of you just making it to the finish line is hard enough, let alone thinking about your time at each mile. Imagine having to check your blood sugar, counting how many carbohydrates you’ve eaten, knowing your insulin to carbohydrate ratio and carrying your diabetes equipment every step of the way. Personally, I like to be as light as possible when I run, even my ipod feels like a load. Still think it’s too much work to workout? Most of us don’t realize how easy we actually have it.
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September 26, 2005
Spot Training
Trying to get rid of the spare tire around your waist by doing endless amounts of sit-ups and crunches? I hate to tell you, but you’re waisting your time! That’s like doing 100 bicep curls to decrease the size of your arm. Strength training exercises does just what it sounds – strengthens or builds muscle. If you build up your abdominal muscles, they’ll get bigger, just like your biceps will. When you strength train, you actually break your muscle fibers by pushing them beyond their limit. When the fibers heal they are able to withstand a greater force. It’s a good idea to balance out your strength training workout with abdominal exercises, but treat them like every other muscle. Try 3 sets of 15 repetitions. However, don’t be expecting a smaller waist. Spot training does not “burn off? fat around that working muscle. Aerobic exercise is a great way to “burn? calories, which at the end of the day is what is most important if you’re trying to lose weight (or that spare tire). Aerobic, or cardiovascular exercise, burns far many more calories than anaerobic, or strength training exercise does. The best advice is to do a little bit of each – aerobic exercise 3-5 times each week and anaerobic exercise 3 times each week. Make sure you take a day off. Your muscles can’t get stronger if you don’t give them time to rebuild.
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September 22, 2005
No More Excuses
Having a hard time fitting exercise into your busy life? Try these tips to help minimize excuses and be more consistent in your workouts. Consistency is the key to success.
Prepack your gym bag – If you pack your gym bag the night before, all you have to do is throw it over your shoulder on the way out the door…and of course stop at the gym on the way home. Or, if you’re an early morning exerciser, get your workout clothes ready the night before so you can roll out of bed and lace up your shoes.
The 5 minute rule – If you think you’re too tired to exercise, try it for 5 minutes. If you still feel bad, you can stop. Once you get moving, you’ll usually find the energy to keep going.
Enlist a friend – It’s hard to skip a workout if someone is counting on you to be there. Even if you don’t do the same exercises, sometimes you just need motivation to get there.
Set a routine – Once you get into a weekly pattern of exercise, you’re more likely to stick with it. It will soon become part of your life that you can’t live without. Make it a priority. Remember – we make time for things that we want to make time for.
Posted by Lisa at 03:44 PM | Comments (0) | TrackBack
September 19, 2005
Circuit Training
Another opportunity to get the best of both worlds in a short amount of time. Like interval training, circuit training challenges both the aerobic and anaerobic systems. Start out doing this workout 2 times a week, taking a day off in between. Work your way up to 3-4 times/week with a day off in between.
Warm up for 5 minutes by walking, marching or jogging in place, dancing or doing any light cardio exercise.
1. Raise your heart rate with 20 jumping jacks.
2. Follow with 20 squat/sky reaches. With your feet hip width apart, raise your hands to the sky and squat down like you are going to sit in a chair. On the way down, bring your hands down to touch the ground. On the way up, raise your hands back up to the sky.
3. Do another set of 20 jumping jacks.
4. Do 10 reverse lunges. Stand with your feet hip width apart. Reach your right foot back so that your left thigh forms a 90 degree angle with the ground. Don’t let your knee go past your toes. Push off with your back foot, returning to start. Do the same with the left foot until you’ve done 10 with each leg.
5. Do 15 bicep curls. Using light weights (should be able to do 15 repetitions with the last 3 being challenging). Stand with feet hip width apart. Keeping you elbows in close to your body, curl the dumbbells up towards your shoulders, stop the motion before reaching the shoulders. Lower the weights to the starting position and repeat.
6. Jump rope for 30 seconds. (Or pretend you’re jumping rope if you don’t have a rope.)
7. Set the rope on the floor in a vertical line and jump over it, from side to side for 30 seconds.
8. Jump rope again for 30 seconds.
9. Do 15 triceps extensions. Stand with feet hip width apart. Hold the dumbbell by one end with both hands over the back of your head. Slowly lower the dumbbell and press back to the starting position.
Repeat the circuit 2 more times.
Cool down for 5 minutes with similar light exercises as the warm up.
Stretches
1. Stand on your right leg, bend your left knee back and grasp your left ankle. Slowly pull on your foot until you feel the stretch in your quadriceps. Hold for 10 seconds. As you lower your leg, reach it back and slowly bring your heel towards the ground until you feel the stretch in your calf. Hold for 10 seconds. Tilt your hips forward and feel the stretch in your hip flexor. Hold for 10 seconds. Switch legs.
2. Sit on the floor with your left leg stretched out towards the left side and your right foot tucked inside. Slowly lean forward towards your left knee until you feel the stretch in your hamstring. Hold for 10 seconds. Switch legs.
3. Bring your right arm across your body in front of your neck. Slowly press on your right elbow until you feel the stretch in your shoulder. Hold for 10 seconds. Switch arms.
4. Place you right arm on your shoulder with your elbow pointed forward. Slowly press up on your right elbow with your left hand until you feel the stretch in your triceps. Hold for 10 seconds. Switch arms.
5. With your arms at your sides, flex your fingers forward. Slowly extend your arms behind you until you feel the stretch in your biceps. Hold for 10 seconds.
Variations:
Work different muscles in the strength portions of this workout by substituting these exercises.
Instead of bicep curls, do side arm raises. Hold dumbbells at your sides with your feet hip width apart, elbows slightly bent. Raise your arms up to no more than shoulder height. Lower to the starting position and repeat. This is difficult for many people and you may need to use lighter weights.
Instead of the tricep extensions, do bent-over dumbbell rows. Again, stand with your feet hip width apart, knees bent and bend at your waist. Your back should be flat. Hold the dumbbells with your palms facing in. Bend your elbows and lift your upper arms keeping your arms close to your body. Squeeze your shoulder blades as your hands almost reach your torso height. Slowly lower and repeat.
Posted by Lisa at 01:29 PM | Comments (0) | TrackBack
September 15, 2005
Interval Training
Just because you woke up late or only have 30 minutes on your lunch break to exercise doesn’t mean you don’t have time for a beneficial workout. Interval training is a great way to have a good workout in a short period of time. It uses both your aerobic and anaerobic systems to produce energy. The aerobic system allows you to walk or jog for several minutes by converting carbohydrate from different sources into energy. The anaerobic system uses mainly your carbohydrate stores (glycogen) to complete short bursts of activity like sprinting, jumping or lifting weights. By alternating these two systems, you’re able to push yourself harder than you normally would on your anaerobic bursts because you then give your body a rest at a lower intensity. You can do this type of training in two different ways. In one way, you decide when you “go all out? and when you slow down depending on how you feel. Or maybe you sprint to the next telephone pole and then jog to the end of the park. This can be a nice variation to your normal running route. The other way is a little more scientific. Easier to do on a treadmill because the clock in right in front of you as you alternate speeds based on specific times. For example, you could sprint for 1 minute and rest for 30 seconds. The next time you sprint, increase the speed keeping the rest segment constant. Keep in mind the speed and duration of your work interval and the duration of your rest interval. If you’re just starting out, make the rest intervals longer than the sprinting intervals. So, no more excuses about not having time to workout. Everyone can find 30 minutes in their day (if you sleep 8 hours a night, that’s 1/32 of your day!) for some energizing interval training.
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