Currently browsing all entries in the Exercise category
The Advanced
Who are you?
You my friend are a freak of nature and if you aren't a professional athlete or an Olymic hopeful, I've never met you. However, in the sake of fairness and equality, let's see how you can improve...heh...as if you have to.
Once you've aced being a beginner and spent some time in the trenches as an intermediate, next thing you know, you are a full time exercise type person. But how do you get through year after year when the motivation to lose weight may have long been accomplished?
It may be time to change from viewing it as exercise and look at how you can improve your overall fitness.
If your main goal is no longer weight loss, revamp them. Maybe you want to do a marathon, hike a mountain, swim a personal best. That's how you keep your motivation mojo going.
You have now entered a stage of fitness that is beyond the 3x a week at the gym, which may also mean you are shelling out more money to invest in better equipment or hiring a personal trainer or attending classes to prepare your body for it's next big event.
You will also tax your body more than before. That simple 1 mile run every few days will have to drastically increase if you want to run a marathon. You'll also have to incorporate various forms of cardio to keep your body conditioned all the while balancing what you are doing so you don't overstress your body.
Lastly, nutrition, more than likely weight will no longer be an issue for you, but for peak performance, you will have to eat to suit your goals. Whether it's protein rich because you want to win a weight lifting competition or carb rich because you are running a 26 mile marathon, eat clean, fuel your body and above all, have fun!
The Intermediate
Who you are?
You my friend are the type of person who has pretty much made exercise a part of your life. You walk around the block, play a few games of golf or even participate in a 5k. All for FUN!
Yet you still feel the need to kick things up. Perhaps your current routine has you hovering in the same weight and already being active, you are open to doing more.
The best way to lose weight is consistently doing aerobic exercise, five days a week, at least 30 to 45 minutes each time, where the pace is fast enough that you feel a little breathless and slow enough that you can still carry on a conversation. Once you reach your ideal weight, you can drop off to three times a week.
Here's sneaky trick, want to get all five sessions in a week? Plan to do seven. That's right. More likely than not, you'll "miss" one or two workouts and wham, you still got your five sessions done.
As for food, aim for 30% protein + 30% fat + 40% carbs which will = a well balanced diet.
Obviously Eat your fruits and veggies and avoid foods that contain calories and no nutritional value, such as chips, soda and candy. And just because you are working out like a fiend, doesn't mean your mouth has to work out with the same intensity. You'll have to run 1 mile to burn off 100 calories, so that snickers bar that's tempting you right now…is it really worth 2.73 miles?
The Beginner
Who you are?
Not big on exercise. At all. You rather lay in bed and stare at the ceiling or watch infomercials of other people sweating. So how do you get started?
First step, get a check up with your doctor. Then, if it's in your budget, check in with a personal trainer. Most gyms give you the first consultation free. Use it to your advantage. What you want to do is get them to come up with a fitness plan that matches your lifestyle. Sure your read you burn more calories in the early morning, but if the reality is you hit snooze 5 times a morning, time to get a new mindset.
Then get rid of the 5lbs in a week mentality. If you do the math to realize exactly how much exercise you'll need to do to burn 3500 calories, you'll quit before you even start. Rather, aim for doing 30 mins twice a week. Do that for 3-4 weeks and add another day. Build up your new routine slowly. You not only need to get your body used to the new activity, you have to incorporate it into your current lifestyle and also mentally adjust to what you'll be doing.
Now you don't have to go it alone. Matter of fact, buddying up may even make exercising feel less like work. Got a dog? Take them for a slow stroll, then a brisk walk and even quick run around the park as you both get fitter. It won't feel like exercise and your 4-legged friend will always be a gentle reminder it's time to lace up the Keds.
Lastly, get a handle on nutrition. Talking to a nutritionist is a good move, especially if all the latest fad diet news that came about in the last 5 years has done nothing more than to have your head spinning.
After about 2-3 months of consistent working out, where it now feels stranger to miss be active, devote some time to modifying your eating. It doesn't have to be drastic, no cutting out of entire food groups. Just reign in your caloric intake, drink lots of water and have treats in modification. In coming months, a few posts will be devoted solely to nutritious eating.
Tomorrow: Tips and advice for those in the Intermediate Family
Perfect Timing
Now that the TV writers have decided to strike, causing most of your favorite shows to go into rerun status, why not rethink your approach to exercise in your new found spare time?
This week we'll take a look at the 3 stages of fitness and ways you can get your exercise on no matter what level. We'll end the week with some timely tips for working out in the cold weather. What? Now that it's 30 degrees you thought the calories you burned bundled under the fleece sheets amounted to something? 
Tomorrow we tackle the beginners
America On the Move
Got this email yesterday:
Pre-register for Steptember today! Celebrate small change and get a FREE chance to win fun prizes! Pre-register now »
Get it, STEP-tember...
...awww they are so witty.
My Yoga Online
Too hot to lift weights or do cardio? Try out some online yoga in the comfort of your home. I got this email a few days ago.
If you wish to try out our site to review and/or share a free week full membership to your readers you can provide them with the following code to input on our join now page... bg1782
Go here to try it out and if you do, leave a comment about your experience 
Summer Exercise Safety
It is essential to take the necessary precautions while exercising during the summer months. The average person can take from one to two weeks to adapt to warmer, more humid temperatures. Here are some helpful safety tips to follow while exercising during the summer:
- Rehydrate your body: Drink water before, during and after exercising. Since your body can only absorb 8 ounces of cold water every 20 minutes, continue to drink fluids even after you no longer feel thirsty.
- Avoid working out during peak hours: Very hot and humid weather hampers perspiration's ability to cool your body. Try exercising in the morning or evening to avoid the most intense heat.
- Try walking: Walking is considered the most popular exercise among Americans.
- Be open to new ideas: Try a new exercise or activity every two weeks, such as hiking, canoeing, rollerblading or biking.
- Cool off in the water: Swimming is an excellent way to exercise during the summer months.
- Don't forget your sunscreen: Apply SPF 15 sunscreen at least 30 minutes before exercising outdoors.
- Watch out for the symptoms of heat stroke: When the body can't rid itself of excess heat, there can be a sudden rise in body temperature. Look for very hot and dry skin, dizziness, nausea, confusion and unconsciousness.
- Choose the appropriate clothing: Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Also, light-colored clothing will reflect sunlight, while darker clothing will absorb the heat.
[source]
Free Yoga
Wake up each morning to a free one-hour yoga class from beautiful Jackson Hole, Wyoming. World class yoga instructors Adi Amar, Neesha Zollinger and Sarah Kline will take you through a session that focuses on strength building, flexibility, stamina, and meditation-in-motion. Yoga Today delivers a new show, 7 days a week, keeping your workouts fresh and energizing.
Something to enjoy this "wicked" Friday the 13th. Enjoy!
20 tips for permanent weight loss (16-20)
And the tips you've been waiting for all week, the last 5 tips to permanent weight loss.
- Start your day with a high-fiber breakfast cereal, such as bran flakes, shredded wheat or oatmeal. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
- Walk for 10 minutes over your lunch hour or get up a few minutes earlier in the morning and go for a short walk.
- Plan a week's worth of meals at a time. Make a detailed grocery list to eliminate last-minute trips to the grocery store and impulse buys.
- Look for a distraction when you're fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away.
- Reward yourself. Losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends.
So there you go, 20 tips to kick start your weight loss efforts. Happy losing
20 tips for permanent weight loss (11-15)
Over 1/2 way done, here are 5 more tips.
- See what you eat. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating.
- Vary your activities. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities — karate, ballroom dancing, cross-country skiing, tennis or Pilates.
- De-stress your day. Stress can cause you to eat more. Develop strategies that can help you relax when you find yourself becoming stressed. Exercise, deep breathing, muscle relaxation techniques and even a good laugh can ease stress.
- Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you're going to eat before you start and have the rest boxed to go.
- Plan healthy snacks. The best snacks include fruits, vegetables, whole grains and low-fat dairy products. Fruit smoothies, sliced fresh fruit and yogurt, whole-grain crackers, and carrot and celery sticks with peanut butter are all good choices.
Tomorrow: The final 5, tips 16-20
Do you do any of these 5 tips?
20 tips for permanent weight loss (6-10)
Keeping those weight loss tips coming, here's numbers 6 thru 10.
- Plan a family activity. Get the family together to go for a bike ride, play disc golf or kick the ball around in the yard.
- Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites — sweets or junk food, for example — you won't be so hungry.
- Pay attention to portions. Serve meals already dished onto plates instead of placing serving bowls on the table. Take slightly less than what you think you'll eat. You can always have seconds, if really necessary.
- Create opportunities to be active. Wash your car at home instead of going to the car wash. Bike or walk to the store. Participate in your kid's activities at the playground or park.
- Sit down together for family meals. Avoid eating in front of the television. TV viewing strongly affects how much and what people eat.
Tomorrow: Tips 11-15
Do you do any of these 5 tips?
20 tips for permanent weight loss (1-5)
Let's kick off the month of May with weight loss tips to get your body headed in the right directon for summer.
To start, here are 20 ideas to reinforce your healthy lifestyle and to keep you committed to permanent weight loss:
- Exercise 30 to 60 minutes each day. If time is limited, exercise for several brief periods throughout the day — for example, three 10-minute sessions rather than one 30-minute session.
- Eat three healthy meals during the day, including a good breakfast. Skipping meals causes increased hunger and may lead to excessive snacking.
- Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber.
- Weigh yourself regularly. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become even larger.
- Don't keep comfort foods in the house. If you tend to eat high-fat, high-calorie foods when you're upset or depressed or bored, don't keep them around. Availability of food is one of the strongest factors in determining how much a person eats.
Tomorrow: Tips 6-10
Do you do any of these 5 tips?
Workout Tunes
Readers on msnbc.com shared their workout playlist:
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- Anything by Frank Sinatra
- “Born to Be Wild” by Steppenwolf
- “Can’t Get You Out of My Head” by Kylie Minogue
- “Closer” by Nine Inch Nails
- “Crazy in Love” by Beyonce
- “Earthshine” by Rush
- “Escape” by Gwen Stefani
- “Fergalicious” by Fergie
- “Fighter” by Christina Aguilera
- “Going Back to Cali” by Notorious B.I.G.
- “Hold On” by Santana
- “Hung Up” by Madonna
- “Lose Control” by Missy Elliott
- “Mr. Brightside” by The Killers
- “New Workout Plan” by Kanye West
- “Personal Jesus” by Depeche Mode
- “Promiscuous” by Nelly Furtado
- “Rent” soundtrack
- “Run Like Hell” by Pink Floyd
- “Running on Empty” by Jackson Browne
- “SexyBack” by Justin Timberlake
- “Starve” by Rollins Band
- “Tainted Love” by Soft Cell
- “You Could Be Mine” by Guns ‘n’ Roses
The ones in bold are the ones I sweat too as well. Do you have any of these in your current rotation? What songs do you listen to? Do you prefer slow like Frank Sinatra or do you need high energy like Gwen Stefani?
Start!
Can you believe we are 1/2half into the first month of the New Year? How are those resolutions coming along? Don't give up yet, there are 50 weeks left in the year, lose "just a 1/2lb" a week will make you 25lbs slimmer this time next year. Lose 1lbs, 50lbs slimmer!
Here's something to get you motivated.
I caught a blurb for Start! one morning and checked out the website.
Start! is an American Heart Association movement calling on all Americans and their employers to live longer, more heart-healthy lives through walking and other healthy habits.
And check this out:
Why walking? Because we know that walking is the easiest, most convenient form of activity — and it’s free. You don’t need special skills, the training of a marathon runner, or a membership at an expensive gym to benefit from walking.
When you join up, you can find out the following:
- Learn why being fit and getting at least 30 minutes of physical activity on most days is important to your health. - Though becoming fit takes you in the right direction against heart disease, eating right creates the balance you need for an overall heart-healthy lifestyle. Use our tools to eat right. - Read inspiring stories from survivors of heart disease. Through these stories we hope you'll understand why it's so important to Start! supporting the movement - Join MyStart! Online and become part of the movement. It's free and you get access to our fitness tool, newsletters and more.
Good stuff fellow fat fighters. I mean if nothing else, I'd LOVE to get a celebrity wake up call. Hey, it gets me one degree closer to Kevin Bacon 
The Walking Program
Introducing the Walk Baby Walk/Burn Calorie Burn Walking Program!
Who can join? Anyone! It is not limited to sites in the directory, on the fitroll or in the webring. Matter of fact, you don't even need to be a weight loss blogger, or even have a blog. If you want to lose weight, be active and do a structured program, you're in.
This is a very doable & scalable walking routine I got from booklet when I bought my pedometer earlier this year. The beginner’s program starts off with a goal of 15 minutes/.75 miles/3 times per week walk. It gradually increases over the next 10 weeks. By week 10, the goal is 30 minutes/2 miles/4 times per week.
What I like most is that it doesn’t jump you right into the 30 minutes 3 x a week level; instead it gradually gets you there over the course of 2 months.
Once you “graduated” from the beginners program, you can try week 1 of the intermediate program. That one starts you off with 25 minutes/1.25 miles/4 times per week. By the week 10, you’ll be walking 50 minutes/3.25 miles/5 times per week.
Finally, for the more fit or after another round or two of the intermediate program, you can try the advanced program. In week 1 you start with 35 minutes/2 miles/4 times per week. By week 10 you’ll be walking 60 minutes/4 miles/5 times per week.
If you do all 3 programs back to back, you would have gone from walking 15 minutes 3 times to walking 60 minutes 5 times a week.
Excess weight can not survive in that climate
Over the weekend, I'll create downloadable documents that you can print out for home use. The documents will include the walking program you see here. Following this program on your on accord implies that you have seen a doctor who has given you the ok to do such an exercise program. As you all know, I’m not a doctor or trainer, the information I provide is simply reprinted from an existing book, not unlike searching the web for a walking program. All I’m truly providing is a space for people to come together and record their weekly progress. Since you know your circumstances better than I ever will, you are free to modify anything listed as you see fit. Prefer use the weekly format to run or bike? Have at it. We'll cheer you on every step of the way and I'll help you convert your other miles into steps.
Now that the pseudo legalese is out of the way, let’s see what these programs look like:
Every Sunday starts the week, you have the next 7 days to get your walks in, if you miss a walk or week, it’s up to you if you want to repeat it or just move along. Whatever you feel most comfortable with. If at any point you feel like you missed too much time, or the group is in week 8 and you can’t keep up, my suggestion would be, go back to the week 1, or the last week you successfully finished, of your program till a new round starts.
For instance, say you are doing beginner program and wham in week 4 you get sidetracked until week 6. You’re wondering if you should just chuck it, I say keep the habit going by using the final weeks repeating an earlier week. It’s not a race or competition, the end result is the same for all of us, be consistently active 3 or more times a week so we can lose weight.
Pinned at the top of the blog will be the week we are currently walking and the goal for each program. At the end of each week, all walkers who made their goal will be highlighted on the right side. At the end of the year, I'll spotlight the walking leader.
Alls that's left to do is pick the program you feel you can complete. You will notice for all programs, the last weeks, 11-13 repeat week 10. Mainly because this is a 10 week program, I just tacked on the last 3 weeks to make it end when the year ends. But also we are entering the holidays. Many of you will be traveling, entertaining, finishing up school, shopping, etc. I'm thinking if you can get off to a good start and make this a habit by say, the middle of November, you can cruise the last month of the year and not have to put in any more effort.
The Beginner Program
If you are fairly inactive, overweight or recovering from an illness, starting with the beginner program may be best.
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The Intermediate Program
If your doctor informs you that you are physically fit and you already take part in a regular exercise routine, the following intermediate program may be recommended for you.
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The Advanced Program
If you are in excellent physical shape and already have a regular walking routine, the advanced program may be recommended for you.
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10 Tips for Reaching Physical Activity Goals
Nearly seven out of ten Americans don’t get enough physical activity. Being inactive is more common among women than men, among older adults, and among African Americans and Hispanics/Latinos than Caucasians. Physical inactivity is a risk factor for cancer, diabetes, heart disease and stroke.
Physical activity does not need to be strenuous to bring health benefits. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to better health. Below are some tips for reaching your physical activity goals.
- If you have not been active for a long time, are overweight, have a high risk of coronary heart disease or some other long-term health problem, see your doctor for medical evaluation before beginning a physical activity program.
- Don't overdo it. Perform low to moderate-level physical activities that get your heart rate up, especially at first. These “aerobic” activities (e.g., brisk walking, jumping rope, stair climbing, jogging or dancing) build endurance and burn calories.
- Slowly increase the duration and intensity of your exercise as you become fit. Over time, work up to 30 to 60 minutes of physical activity, at least five days a week. If you can’t dedicate a full 30 minutes to exercise, break your physical activity into three 10-minute intervals.
- Choose activities that are fun, not exhausting. Try using music to keep you motivated and entertained.
- Add variety. Try not to rely too much on one activity. Find several that you enjoy. That way, exercise will never seem boring or routine.
- Wear comfortable, properly fitted footwear and clothing that is appropriate for the weather and the kind of physical activity you choose.
- Find a convenient time and a safe place to get active. Try to make it a habit, but be flexible. If you miss an opportunity, work physical activity into your day another way.
- Try wearing a pedometer, which measures the distance you travel on foot. Set a long-term goal of 10,000 steps a day, or about five miles. Monitor your average number of steps each day and then add several hundred more steps a day each week until you reach your goal.
- Share your physical activity time with others. Make a date with a family member, friend or co-worker to walk or ride bikes. Be an active role model for your children.
- Keep a record of your physical activities and reward yourself. Nothing motivates like success!
Tips via everdaychoices.
Exercise Strategies II
I admit, I'm biased, I rather move it to lose it than count calories, which I grudgingly do. So here's ways to zap 500 calories per workout. Yowza!
Exercise Strategies• Do 1 hour of intense cardio (elliptical trainer, rowing, ski machine).
• Do 70 minutes of power yoga.
• Take a 30-minute walk in the morning, a 15-minute walk at lunchtime, and a 30-minute walk in the evening.
• Swim laps for 45 minutes.
• Do this 60-minute workout: Walk for 15 minutes at 4 mph on the treadmill, then jump rope for 5 minutes; repeat 2 more times.
• Mountain bike for 45 minutes.
• Play singles tennis for 1 hour.
[source]
Exercise Strategies
Yesterday I shared ways to shave 500 calories off food, today, how to burn 500 calories. Do either of these 2 things each day and you can burn aproximately 3500 calories per week or 1lb. Cool.
Exercise Strategies• Jog at a 10-minute-mile pace for 20 minutes.
• Alternate sprinting and walking for 20 minutes.
• Walk briskly for 30 minutes.
• Spin for 30 minutes at a moderate pace.
• Go for a 20-minute trail run.
• Do 1 hour of housework.
• Walk 1 mile in the morning and 1 mile in the evening.
• Do 35 minutes of power yoga.
• Do 35 minutes of Pilates.
• Practice tai chi for 45 minutes.
• Perfect your swing at the driving range for 60 minutes.
• Practice capoeira (a Brazilian mix of martial arts and dance) for 30 minutes.
• Hit a punching bag for 30 minutes.
• Go in-line skating for 15 minutes.
• Shovel snow for 30 minutes.
• Ice-skate vigorously for 30 minutes.
• Run up stairs for 15 minutes.
• Jump rope for 20 minutes.
• Do 25 minutes of circuit training.
• Dance for 40 minutes.
• Play Frisbee for 1 hour.
• Wash windows for 1 hour.
• Use a pedometer and log an extra 3,600 steps.
Ready to burn more? Tomorrow and Friday, ways to burn 2lbs per week 
Walking Workout Secrets
According to Denise Austin, here are 6 secrets to get your walk on. Perfect for Round 2 of the Fitness Challenge no?
- Get good shoes.
Go to a shoe store and have new walking shoes professionally fitted. There are so many brands and models available—they can help you find the perfect fit for your unique feet!
- Ease into it.
Start slowly! Gradually increase your pace and distance until you reach your ultimate goal, rather than overdoing it and getting injured right from the start.
- Pace Yourself.
Shoot for a pace that allows you to carry on a conversation without being winded. If you can't chat, you're going too fast! (Get a walking buddy to help with this—and you can keep each other motivated, too!)
- Pay attention to form.
Keep your head erect, back straight, and your abdomen flat. Land on the heel of your foot and roll forward to push off on the ball of your foot. Swing your arms freely at your side! If you find yourself getting sore after your walks, it may be your gait. If it continues, talk to your doctor or a physical therapist about how to correct it.
- Stay hydrated.
Aim to drink at least 8 to 12 ounces of water every 30 minutes while walking.
- Challenge Yourself.
Look for terrain that includes some variations! You'll burn more energy walking up and down hills than on flat ground. But if you're having trouble catching your breath, slow down and avoid hills until you increase your ability.
Aim for at least 20 minutes a day and you'll be well on your way to a longer, healthier life!
Best Drink for Working Out
This may seem disgusting, but the next time you finish a sweat-inducing workout at the gym or a hard run in the neighborhood park, skip the sports drink. To refuel your muscles reach for a tall, icy cold glass of...
Chocolate Milk!
Chocolate lovers of the world rejoice!
"Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts."The study: Nine cyclists biked until their muscles were depleted of energy, rested four hours and then biked again until exhaustion. They did this three separate times. During the rest period, the cyclists drank one of three beverages: low-fat chocolate milk, a traditional fluid replacement sports drink or a carbohydrate replacement sports drink.
The results: During the second round of exercise, the researchers found that the cyclists who drank chocolate milk during the rest period were able to bike nearly twice as long before reaching exhaustion than those who consumed the carbohydrate replacement drink and just as long as those who consumed the fluid replacement drink.
Why? The researchers theorize that the combination of carbohydrates and protein found in chocolate milk is what helped enhance the cyclists' performance and suggest that flavored milk may be an optimal beverage for refueling muscles after exercise. In addition to its ideal combination of carbohydrates and protein, flavored milk contains seven other essential nutrients that are important for an athlete's health, including bone-building calcium. No other sports drink contains the nutrient package found in flavored milk. Chocolate milk is also cheaper than commercial sports drinks. The study findings were published in the International Journal of Sport Nutrition and Exercise Metabolism. [source]
Off to stack up on chocolate. Er. Milk. Chocolate milk. Right.
Best exercise for belly fat
Women who lift weights just twice a week for an hour can fight middle-age spread, that buildup of tummy fat that seems to take hold--and rarely let go--as we age, reports The Associated Press of new research from the University of Pennsylvania School of Medicine. Best of all, they flattened their tummies without dieting.
The study: More than 160 overweight and obese women between the ages of 24 and 44 were divided into two groups. One group participated in a two-year weight-training program using both free weights and machines with a focus on the chest, back, shoulders, biceps, triceps, lower back, buttocks and thighs. The other group was given a brochure that recommended they exercise 30 minutes to 60 minutes a day most days of the week. Neither group was asked to change their diets in a way that would lead to weight loss, reports Reuters.
The results: Those who lifted weights for two years experienced a 7 percent increase in intra-abdominal fat, compared with a 21 percent increase among the group that was given exercise advice. Even more encouraging, the weightlifters decreased their body fat percentage by almost 4 percent, while the other group remained about the same. [source]
It’s up to you
Now that you’ve found out all about walking, it’s up to you to make waking a part of your life. Once you have selected one of the walking programs or have modified it for your use, it is a good idea to do the following set goals, make a time commitment keep track of your progress.
Set Goals
Goal setting is one of the most important aspects of any exercise program. While one of the walking programs is a start, it is still necessary to set your own personal short term intermediate and long-term goals.
These goals may be based on weight, distance, time, heart rate or any other measurable unit. Try to avoid having vague goals such as, “I want to feel better”. Once you have a set goal, make a plan to reach these goals. Part of this plan should include exercise programs, but may include non exercise actions such as going on a diet.
Make a Time Commitment
Find time for walking. It may not be necessary to walk the same time every day, but make sure your schedule your walks. Every time you miss a session it will be that much harder to reach your goals.
Keep Track
Measure your walk, record these measurements and write down your progress in meeting your goal. The weekly check list found on the left side is perfect for helping you keep track of your walking accomplishments over the next 10 weeks.
I hope you enjoyed this mini series and either read something you never knew before or used this information to get the most out of your workouts.
Just Say "Om"
Your kids are demanding the latest video game, your boss wants that report done yesterday and your spouse wants to know what's for dinner. Stress is everywhere. If it's getting the best of you, you might want to make like a downward-facing dog or a cobra and take some time for yourself through yoga. The series of postures — sometimes named for animals like the dog, fish and cobra — and breathing exercises have become a popular way to de-stress.
What is yoga?Yoga is a way of life and is part of traditional Hindu religion. The ultimate goal of yoga is to reach complete peacefulness in your body and mind. While traditional yoga philosophy requires that yoga students adhere to this mission constantly through behavior, diet and meditation, chances are you aren't looking for a complete change in lifestyle but instead simply some flexibility, relaxation or stress relief.
If that's the case, then like most people in the United States, you're interested in hatha yoga — a style of yoga that uses physical postures and breathing exercises designed to encourage relaxation and meditation.
Without a doubt, yoga is the hardest things for me to do. To stay still, for more than 5 minutes, makes me crazy. Yet, I know it serves a purpose in overall health and well being. If only I can find the time to fit it in.
Any yogis out there? Care to share your yoga-rific tips?
Just Walk
People only need to walk up to 12 miles per week or for about 125 to 200 minutes per week to improve their heart health
Now, don't let the huge number's scare you Renee, your friendly neighborhood number cruncher, is here to save the day...
12 miles per week
1.71 miles per day.
125 to 200 minutes per week
125 minutes per week = 17.8 minutes. PER DAY!
200 minutes per week = 28.5 minutes. PER DAY!
Like hunky George Clooney, very doable
This finding of the value of moderate exercise should be encouraging news for those who mistakenly believe only intense exercise can improve health, said the researchers who conducted the trial. [snip]"People only need to walk up to 12 miles per week or for about 125 to 200 minutes per week to improve their heart health," said the lead author Brian Duscha. "Our data suggest that if you walk briskly for 12 miles per week you will significantly increase your cardiovascular fitness levels compared to baseline. If you increase either your mileage or intensity, by going up an incline or jogging, you will achieve even greater gains." [source]
