We all know about the dangers of eating disorders, anorexia and bulimia. But have you heard about the newest danger, getting too much exercise.
These phenomena left me a bit speechless. Exercise and I have this ongoing love/hate relationship. Back when I was fourteen years of age, I began exercising. It was the craze of aerobics and all those cute exercising outfits.
I hated gym as a class. But I loved dancing with all those beautiful actresses and models via by video tapes. This love carried on into my late teens and into my twenties. Then life happened. I got busy. I knew I needed to exercise, but it was hard to find the time.
Now that I am thirty something (no don't ask, you never ask a lady her age), I still try to exercise. Some weeks and months, I do good. Some weeks and months, I am just too busy or lazy.
Then I hear about this new disorder. It is actually called exercise bulimia. It is a disorder where the person is compulsive when it comes to exercising. The person uses exercise as a tool to keep from getting fat. But it is more than that.
In the regular form of bulimia the person eats food and then purges in from their body. Sometimes a person who suffers from exercise bulimia will do exactly the same thing. In this case, the purging is the exercise itself.
The person will exercise his or herself away sometimes literally. Their weight will start going down and left untreated, they will eventually become sick or worse, just with the normal bulimia we all have heard and read about over the years.
Thursday, October 30, 2014
Where to Buy Cheap Exercise Equipment
Here is information on where to buy cheap exercise equipment. With all those infomercials and other advertisements selling the latest workout gizmo it seems that only those with lots of extra money can afford to get into shape. However this is not true as you really can buy cheap exercise equipment with just a little work.
Before moving onto where to buy cheap exercise equipment, first consider if you really need to buy any exercise equipment at all. If you are really frugal or on a tight budget you can make or repurpose items at home for exercise. Free weights can be made by simply using buckets and other containers filled with sand, water, or lead shot (from sporting goods stores used to reload shotgun shells). Virtually any item with weight can also be used to add resistance to your exercise routine. Hold a small amount of weight while doing sit ups, walking or jogging to increase your workout.
If you decide that you do indeed need to buy exercise equipment here are a few sources that you will want to check out:
Ebay is of course the place to start any search for used items simply due to their large presence in the market. With exercise equipment, shipping costs can be high so look for local pickup items and keep an eye on shipping costs for those that are too far away to be picked up. Also make certain that the equipment comes with instruction manuals or that the manuals can be purchased from the manufacturer.
Other reputable and reliable websites offer similar services, but eBay's size makes it the place to start when looking for cheap exercise equipment. Also check out Overstock.com and Amazon.com for deals. A search on froogle.com is also useful anytime you are looking to get a good deal. Visiting each exercise equipment maker's website might also turn up a closeout or other deal.
Dealing locally allows you to give the equipment a try as well as avoiding shipping costs and possible shipping damage when looking to buy cheap exercise equipment. Play It Again Sports is a retail chain that sells used exercise equipment. Other similar retailers exist and all make a good place to check out. One weakness compared against traditional retailers is that the store staff selling a variety of brands of used merchandise can't be knowledgeable about every piece of equipment made so be certain that you are getting the manuals and ask about returns. Thrift stores and yard sales might also turn up great deals on cheap exercise equipment.
If you are looking to buy cheap exercise equipment a little time and effort shopping around can save you a lot of money.
Before moving onto where to buy cheap exercise equipment, first consider if you really need to buy any exercise equipment at all. If you are really frugal or on a tight budget you can make or repurpose items at home for exercise. Free weights can be made by simply using buckets and other containers filled with sand, water, or lead shot (from sporting goods stores used to reload shotgun shells). Virtually any item with weight can also be used to add resistance to your exercise routine. Hold a small amount of weight while doing sit ups, walking or jogging to increase your workout.
If you decide that you do indeed need to buy exercise equipment here are a few sources that you will want to check out:
Ebay is of course the place to start any search for used items simply due to their large presence in the market. With exercise equipment, shipping costs can be high so look for local pickup items and keep an eye on shipping costs for those that are too far away to be picked up. Also make certain that the equipment comes with instruction manuals or that the manuals can be purchased from the manufacturer.
Other reputable and reliable websites offer similar services, but eBay's size makes it the place to start when looking for cheap exercise equipment. Also check out Overstock.com and Amazon.com for deals. A search on froogle.com is also useful anytime you are looking to get a good deal. Visiting each exercise equipment maker's website might also turn up a closeout or other deal.
Dealing locally allows you to give the equipment a try as well as avoiding shipping costs and possible shipping damage when looking to buy cheap exercise equipment. Play It Again Sports is a retail chain that sells used exercise equipment. Other similar retailers exist and all make a good place to check out. One weakness compared against traditional retailers is that the store staff selling a variety of brands of used merchandise can't be knowledgeable about every piece of equipment made so be certain that you are getting the manuals and ask about returns. Thrift stores and yard sales might also turn up great deals on cheap exercise equipment.
If you are looking to buy cheap exercise equipment a little time and effort shopping around can save you a lot of money.
Stress Relief Through Fitness and Exercise
Life is stressful enough on it's own, but when you add in medical problems it just gets even more stressful. There are two very simple ways to keep yourself healthier, thus keeping yourself less stressed. If you eat right, as in a healthy diet following the USDA's MyPyramid (the cute little pyramid that tells you how much to eat of each of the five food groups) and stay fit with regular exercise (as in at least a half an hour of vigorous activity at least 3 to 5 days a week) you will feel better physical AND mentally.
Fitness is easy to get, if you think about it. Walking is fitness, so take a half hour walk 3 days a week and you've got a less stressful future on the horizon. If walking isn't your thing then jog or join a gym. Too many Americans are over weight, obese even, and it's because we don't get enough exercise. We drive our cars everywhere, or ride the bus and we spend way too much time sitting on our butts on the couch watching TV and eating junk food as our butts get bigger. But they wouldn't be getting bigger if we'd just get up and get moving.
We Americans are also getting over weight and obese because of the foods we eat. We're busy, on the go, so we swing by the closest fast food joint and get ourself an 800 calorie lunch, full of fat and grease, when we could be eating a healthy sandwich and a salad for less than half those calories. Watch what you eat, keep a food diary and pay attention to how eating certain foods makes you feel because some of the food you are eating could be causing your stress levels to rise.
And as a wise rule to follow for anyone, cut down your caffeine, salt and sugar intake as much as you possible can. They are all very tasty but also are very bad for you in any kind of excess, even minor. Don't keep yourself from ever eating the things you love again, but if the things you love are mostly bad for you try to eat them less often and less of them. You body will thank you and your mind will too!
Fitness is easy to get, if you think about it. Walking is fitness, so take a half hour walk 3 days a week and you've got a less stressful future on the horizon. If walking isn't your thing then jog or join a gym. Too many Americans are over weight, obese even, and it's because we don't get enough exercise. We drive our cars everywhere, or ride the bus and we spend way too much time sitting on our butts on the couch watching TV and eating junk food as our butts get bigger. But they wouldn't be getting bigger if we'd just get up and get moving.
We Americans are also getting over weight and obese because of the foods we eat. We're busy, on the go, so we swing by the closest fast food joint and get ourself an 800 calorie lunch, full of fat and grease, when we could be eating a healthy sandwich and a salad for less than half those calories. Watch what you eat, keep a food diary and pay attention to how eating certain foods makes you feel because some of the food you are eating could be causing your stress levels to rise.
And as a wise rule to follow for anyone, cut down your caffeine, salt and sugar intake as much as you possible can. They are all very tasty but also are very bad for you in any kind of excess, even minor. Don't keep yourself from ever eating the things you love again, but if the things you love are mostly bad for you try to eat them less often and less of them. You body will thank you and your mind will too!
Exercise and Arthritis
Exercise is any activity that increases your heart rate above normal!"
Exercise is essential to relieve and cure arthritis. Most sufferers of arthritis do not exercise because they fear exercise will aggravate their symptoms - this is far from the truth. Without exercise muscles will gradually deteriorate and a vicious circle of even less exercise and even more arthritic pain occurs.
Exercise helps keeps muscles strong and joints supple. Stronger muscles are less prone to arthritis.
To stop your muscles from deteriorating you must exercise regularly. Start slowly and gradually increase it until you feel comfortable. Build up your regime slowly and do not overdo any exercise during the earlier stages.
Types of exercises
Cardio Exercises
Cardio exercise helps strengthen the heart and help control weight in your body.
When people think of exercising they automatically think of jogging. The truth however, is that jogging is one of the most damaging of all exercise and it can damage and tear muscles and tendon.
The best form of exercise for arthritis sufferers is walking. Do not underestimate the benefits of walking. Walking is gentle on the body and is suitable for most sufferers. Do wear comfortable shoes and warm clothing when you start.
Strengthening Exercises
Weight bearing and resistance exercises help strengthen muscles - strong muscles help reduce injuries and the pain of arthritis.
Start with small weights or even use your body weight as a form of resistance. Gradually increase the weight and repetitions to help strengthen your muscles even more.
Stretching Exercises
Stretching helps keep joints and muscle supple. Supple muscles and joints are less prone to injury and have a lower risk of developing arthritis.
Be careful when stretching and do warm up before you begin. Start off by gently stretching the affected areas (all joints would benefit from stretching but if you prefer you can begin by only stretching the affected joints).
Exercise is essential to relieve and cure arthritis. Most sufferers of arthritis do not exercise because they fear exercise will aggravate their symptoms - this is far from the truth. Without exercise muscles will gradually deteriorate and a vicious circle of even less exercise and even more arthritic pain occurs.
Exercise helps keeps muscles strong and joints supple. Stronger muscles are less prone to arthritis.
To stop your muscles from deteriorating you must exercise regularly. Start slowly and gradually increase it until you feel comfortable. Build up your regime slowly and do not overdo any exercise during the earlier stages.
Types of exercises
Cardio Exercises
Cardio exercise helps strengthen the heart and help control weight in your body.
When people think of exercising they automatically think of jogging. The truth however, is that jogging is one of the most damaging of all exercise and it can damage and tear muscles and tendon.
The best form of exercise for arthritis sufferers is walking. Do not underestimate the benefits of walking. Walking is gentle on the body and is suitable for most sufferers. Do wear comfortable shoes and warm clothing when you start.
Strengthening Exercises
Weight bearing and resistance exercises help strengthen muscles - strong muscles help reduce injuries and the pain of arthritis.
Start with small weights or even use your body weight as a form of resistance. Gradually increase the weight and repetitions to help strengthen your muscles even more.
Stretching Exercises
Stretching helps keep joints and muscle supple. Supple muscles and joints are less prone to injury and have a lower risk of developing arthritis.
Be careful when stretching and do warm up before you begin. Start off by gently stretching the affected areas (all joints would benefit from stretching but if you prefer you can begin by only stretching the affected joints).
Aerobic Exercise for Children
In this country, as in all countries, there is a problem with children needing to get more exercise. With the invention of the computers and the televisions, and the fact that now they are in even more homes it is not uncommon for a child to get little or no exercise. This is not good for children for many reasons. If a child isn't getting the right kind of aerobic exercise, they are going to have more of a chance of being overweight and obese as they get older.
Also, they are more likely to have poor eating habits and to not care about getting healthy, which is also going to cause them problems in the long run. The other thing is that as children grown and develops, it is important for them to be getting aerobic exercise, because their bodies need to have exercise often so that their muscles can get strong, and their hearts and lungs can fully develop. This means that aerobic exercise for children is very important.
If you are concerned that your child isn't getting the right amount of exercise, there are several things that you can do. First of all, enforce rules about healthy eating for your children. You have to make sure that your entire family is eating well, and that children are eating healthy foods. You also have to make sure that you aren't letting your children eat in front of the television or the computer.
Also, set limits on how much television and computer they are allowed to use during the day. Make sure that you enforce these rules, and encourage them to do other things while the computer and television are turned off. You should be doing things as a family as well.
The biggest way that you can encourage your children to get the right kind of exercise is if you have family exercise times. You should try to find a time each day where your family can get together and do something fun outside, even if it is simply playing catch or going for a walk. All of this can turn into great family experiences, and it can also be a wonderful way for your family to get healthy together. If you are working out as a family, you are giving your family the best possible chance to be even healthier, and this is only going to be better for your children in the long run.
Also, they are more likely to have poor eating habits and to not care about getting healthy, which is also going to cause them problems in the long run. The other thing is that as children grown and develops, it is important for them to be getting aerobic exercise, because their bodies need to have exercise often so that their muscles can get strong, and their hearts and lungs can fully develop. This means that aerobic exercise for children is very important.
If you are concerned that your child isn't getting the right amount of exercise, there are several things that you can do. First of all, enforce rules about healthy eating for your children. You have to make sure that your entire family is eating well, and that children are eating healthy foods. You also have to make sure that you aren't letting your children eat in front of the television or the computer.
Also, set limits on how much television and computer they are allowed to use during the day. Make sure that you enforce these rules, and encourage them to do other things while the computer and television are turned off. You should be doing things as a family as well.
The biggest way that you can encourage your children to get the right kind of exercise is if you have family exercise times. You should try to find a time each day where your family can get together and do something fun outside, even if it is simply playing catch or going for a walk. All of this can turn into great family experiences, and it can also be a wonderful way for your family to get healthy together. If you are working out as a family, you are giving your family the best possible chance to be even healthier, and this is only going to be better for your children in the long run.
Burning Calories Does Not Make it Exercise
One of the most common misconceptions when it comes to weight loss and even weight gain is that exercise is necessary in order to lose weight. In an over-simplified fashion, this may be true. However, in order to believe it, you would have to believe that something so mundane as kissing is exercise.
While I fully comprehend that kissing is not (for me at least) any type of true exercise, lest it be considered an exercise in love, it does in fact, burn calories. In order to make your exercise regimen work for you, the first thing you need to do, is to understand what types of exercises you need in order to gain the results you want.
Just because something burns calories, it does not automatically become an exercise. Likewise, just because you are doing exercises, does not make it something that will benefit you in the manner that you want or hope for. Different forms of exercise have very different benefits and rewards.
Kissing certainly has rewards but that is not something that most people can schedule time for ... and if you did, it tends to remove some of the romance and the thrill of the moment. What you need to do is define your personal goals and establish a workout program that will work towards the goals that you want to achieve.
Statistically speaking, if you are a man, you are probably trying to lose some of that weight around your gut and maybe tighten up your chest as those dreaded "man-boobs" begin to develop.
If you are a female, you are most likely going to want to find some exercises that will help you to firm up your gluteus and your thighs. However, you may have far different goals in mind but even if you want to bulk up, you are going to need to get in fairly good shape before you begin building up your muscle mass. The key will be in finding the exercises that do the job that you need to have done.
Sit-ups are great as they will help you to trim down that beer belly but they really do very little for the gluteus or buttocks and thighs. On the other hand, leg-lifts are great for the thighs, the butt and even those hard to reach lower abs. While a healthy dose of sit-ups and push-ups may help most men greatly, they are not going to be a major benefit to most women. Many women are very happy with their abs, their thighs and their buttocks but want to tighten or build up their chest muscles. For those women, absolutely none of these exercises are going to be of any real benefit.
Working out is great and it is an added benefit to most healthy diet plans, a great way of staying, younger and healthier and being able to enjoy a much longer and active lifestyle. However, if you are going to get the results you want, you need to select an exercise program that has your goals in mind.
The best thing that you can do is to find a reliable source of information for a program that meets all of your personal needs. Once you have the proper information, the rest is as easy as pie ... and yes, you can have your pie and eat it too.
While I fully comprehend that kissing is not (for me at least) any type of true exercise, lest it be considered an exercise in love, it does in fact, burn calories. In order to make your exercise regimen work for you, the first thing you need to do, is to understand what types of exercises you need in order to gain the results you want.
Just because something burns calories, it does not automatically become an exercise. Likewise, just because you are doing exercises, does not make it something that will benefit you in the manner that you want or hope for. Different forms of exercise have very different benefits and rewards.
Kissing certainly has rewards but that is not something that most people can schedule time for ... and if you did, it tends to remove some of the romance and the thrill of the moment. What you need to do is define your personal goals and establish a workout program that will work towards the goals that you want to achieve.
Statistically speaking, if you are a man, you are probably trying to lose some of that weight around your gut and maybe tighten up your chest as those dreaded "man-boobs" begin to develop.
If you are a female, you are most likely going to want to find some exercises that will help you to firm up your gluteus and your thighs. However, you may have far different goals in mind but even if you want to bulk up, you are going to need to get in fairly good shape before you begin building up your muscle mass. The key will be in finding the exercises that do the job that you need to have done.
Sit-ups are great as they will help you to trim down that beer belly but they really do very little for the gluteus or buttocks and thighs. On the other hand, leg-lifts are great for the thighs, the butt and even those hard to reach lower abs. While a healthy dose of sit-ups and push-ups may help most men greatly, they are not going to be a major benefit to most women. Many women are very happy with their abs, their thighs and their buttocks but want to tighten or build up their chest muscles. For those women, absolutely none of these exercises are going to be of any real benefit.
Working out is great and it is an added benefit to most healthy diet plans, a great way of staying, younger and healthier and being able to enjoy a much longer and active lifestyle. However, if you are going to get the results you want, you need to select an exercise program that has your goals in mind.
The best thing that you can do is to find a reliable source of information for a program that meets all of your personal needs. Once you have the proper information, the rest is as easy as pie ... and yes, you can have your pie and eat it too.
High Intensity Interval Training
Aerobic exercise of moderate intensity over relatively long period of time such as forty-five minutes to an hour is the best way to improve cardiovascular fitness because the body is required to burn high amounts of oxygen, which stimulates the heart and lungs. However, for overall body sculpting, other types of exercise work better.
One such form of aerobic exercise is called high intensity interval training (HIIT). High intensity interval training can include exercises such as running in place, jumping jacks, squats or lunges, however the ideal use of HIIT is resistance training with weights. Perform a set of eight to twelve repetitions with eighty-five per cent of your maximum load, then rest.
The point is to expend nearly all of your energy for a small period of time: exercise almost to the point of exhaustion, then stop. Rest and catch your breath for two or three minutes before continuing. Not only will this stimulate the release of endorphins, performing high intensity exercises has been shown to stimulate the release of human growth hormone (HGH).
Additionally, high intensity training will promote muscle growth, which also raises the metabolism. Remember, it is important to properly warm up and cool down before exercising
Forming the Habit
The key to losing weight with aerobics, as with any other form of exercise, is consistency. You must make aerobics a habit. While only professional and Olympic athletes have the time and energy to work out and train for hours every day, even the most busy executive or housewife can find time for half an hour to forty-five minutes of aerobics four times a week.
This does not always have to be the same exercise. In fact it is better if you perform different aerobic activities in each workout so that your entire body is developed. Furthermore, increasing the variety of aerobic exercises you practice will help to prevent boredom and keep you motivated. You may walk or jog one or two times a week, write a bike or go swimming the other two times, or whatever you find works best for you. The important thing is to just do it. It takes the mind twenty-one days to form a new habit.
If you exercise every other day for three weeks you will find your level of motivation increasing: the beginning of a new, healthier body. You will begin to see results in the mirror, which will motivate you to achieve your goals. Remember, when shaping the new you, it is important to formulate the habit.
One such form of aerobic exercise is called high intensity interval training (HIIT). High intensity interval training can include exercises such as running in place, jumping jacks, squats or lunges, however the ideal use of HIIT is resistance training with weights. Perform a set of eight to twelve repetitions with eighty-five per cent of your maximum load, then rest.
The point is to expend nearly all of your energy for a small period of time: exercise almost to the point of exhaustion, then stop. Rest and catch your breath for two or three minutes before continuing. Not only will this stimulate the release of endorphins, performing high intensity exercises has been shown to stimulate the release of human growth hormone (HGH).
Additionally, high intensity training will promote muscle growth, which also raises the metabolism. Remember, it is important to properly warm up and cool down before exercising
Forming the Habit
The key to losing weight with aerobics, as with any other form of exercise, is consistency. You must make aerobics a habit. While only professional and Olympic athletes have the time and energy to work out and train for hours every day, even the most busy executive or housewife can find time for half an hour to forty-five minutes of aerobics four times a week.
This does not always have to be the same exercise. In fact it is better if you perform different aerobic activities in each workout so that your entire body is developed. Furthermore, increasing the variety of aerobic exercises you practice will help to prevent boredom and keep you motivated. You may walk or jog one or two times a week, write a bike or go swimming the other two times, or whatever you find works best for you. The important thing is to just do it. It takes the mind twenty-one days to form a new habit.
If you exercise every other day for three weeks you will find your level of motivation increasing: the beginning of a new, healthier body. You will begin to see results in the mirror, which will motivate you to achieve your goals. Remember, when shaping the new you, it is important to formulate the habit.
Aerobic Exercise for Weight Loss
Intro to Cardio
Changing your diet and developing healthy eating habits is only one half of the road to a new lifestyle. The second half of creating a healthier body is exercise. While an exercise regimen should include stretching, resistance training with weights, and flexibility the most reliable way for the beginner to exercise is cardiovascular activities, specifically, aerobics. "Cardio-" means "the heart": cardiovascular exercise is exercise which stimulates the heart and lungs. The word "aerobics" means "with oxygen."
Aerobic exercises require large amounts of oxygen to perform. Aerobic exercises typically consist of sustained activity, which accelerates the heart rate and raises the metabolism. When you begin an aerobic exercise, the chemical glycogen is processed into a simple sugar, glucose.
Muscles consume oxygen to process glucose; and once the body's supply of glucose is used, the body begins to burn fat as fuel. This is the reason why aerobic exercise is most helpful for losing weight. Some aerobic activities include running, swimming, dancing, jogging, walking, and riding a bicycle. If you perform aerobics frequently, not only will you lose weight, your level of stress will go down
Some Positive Effects of Aerobics
Reducing your stress level not only increases your overall health, it also affects your mood. Reducing the amount of stress in your life has many salutary health effects. Specifically, it reduces your risk for many chronic conditions such as heart disease, diabetes and obesity.
Reducing stress will increase your general quality of life. Another positive side effect of aerobic exercise is the release of tension in the muscles. Aerobic exercise has been shown to greatly increase the rate at which calories are burned and accelerating the metabolism. These two factors promote accelerated weight loss. Aerobics also positively influences the body's cholesterol levels. When you exercise regularly, good cholesterol levels increase and bad cholesterol levels decrease.
Note also that cholesterol levels are a function of diet and genetics. Another consequence of habitual aerobic exercise is quite pleasant: your body will increase production of endorphins. Endorphins are released by strenuous aerobic activity; they are the cause of the so-called "runner's high." Endorphins are the body's natural painkillers, a class of neurotransmitters chemically similar to morphine.
Changing your diet and developing healthy eating habits is only one half of the road to a new lifestyle. The second half of creating a healthier body is exercise. While an exercise regimen should include stretching, resistance training with weights, and flexibility the most reliable way for the beginner to exercise is cardiovascular activities, specifically, aerobics. "Cardio-" means "the heart": cardiovascular exercise is exercise which stimulates the heart and lungs. The word "aerobics" means "with oxygen."
Aerobic exercises require large amounts of oxygen to perform. Aerobic exercises typically consist of sustained activity, which accelerates the heart rate and raises the metabolism. When you begin an aerobic exercise, the chemical glycogen is processed into a simple sugar, glucose.
Muscles consume oxygen to process glucose; and once the body's supply of glucose is used, the body begins to burn fat as fuel. This is the reason why aerobic exercise is most helpful for losing weight. Some aerobic activities include running, swimming, dancing, jogging, walking, and riding a bicycle. If you perform aerobics frequently, not only will you lose weight, your level of stress will go down
Some Positive Effects of Aerobics
Reducing your stress level not only increases your overall health, it also affects your mood. Reducing the amount of stress in your life has many salutary health effects. Specifically, it reduces your risk for many chronic conditions such as heart disease, diabetes and obesity.
Reducing stress will increase your general quality of life. Another positive side effect of aerobic exercise is the release of tension in the muscles. Aerobic exercise has been shown to greatly increase the rate at which calories are burned and accelerating the metabolism. These two factors promote accelerated weight loss. Aerobics also positively influences the body's cholesterol levels. When you exercise regularly, good cholesterol levels increase and bad cholesterol levels decrease.
Note also that cholesterol levels are a function of diet and genetics. Another consequence of habitual aerobic exercise is quite pleasant: your body will increase production of endorphins. Endorphins are released by strenuous aerobic activity; they are the cause of the so-called "runner's high." Endorphins are the body's natural painkillers, a class of neurotransmitters chemically similar to morphine.
How to Wake Up and Exercise
Here I will give you some of my personal tips that I use on a day to day basis to help me get up and ready for the day ahead. How to feel refreshed and energized so I can go to my college classes and be totally awake, wether you are going to school or to work these tips will get you going and keep you energized through out the day.
When the alarm goes off and it is time to get up, relax for a moment, take a couple of deep breathes. Then stretch like a cat does after waking up from her snooze. Stretch from the tips of your toes to the tips of your fingers. Really stretch those muscles. After you have stretched well slowly get out of bed, ease into your day, instead of all the rushing around that can make you tired later in the day.
Make yourself a pot of fresh coffee or a nice cup of energizing hot tea, whichever you prefer. Sip it slowly while you continue to wake your body up, make sure you turn on some lights or go out on your porch (weather permitting) and sit in the sunshine. The sun is our natural alarm system, it tells us it is time to begin a new day.
After I have had my coffee I do some light stretching exercises that you can do in the comfort of your own home or dorm room. As I am sitting and enjoying my coffee I begin by placing my feet on the floor and lift up onto my tippy toes while keeping the toes planted on the floor, do this to a count of ten with each foot. This will stretch out the calf muscles, and move your ankle joint.
The 2nd exercise I do is keep my feet planted on the floor and raise up the front part of my foot but leaving the heel firmly on the floor. This stretches out the front of your legs and also moves the ankle joint. Getting me ready to walk all over my huge campus for each class
The 3rd. exercise I do is sitting straight in a chair and cross my legs, then bring your legs together up and out to the count of ten. While the legs are out in front of you, you should hold in your stomach as tight as you can. This will work the abdominal muscles as well as your thighs. Then switch legs and do the same thing. This exercise also works your knee joints. All of these exercises are to the count of ten. You may increase them if you wish too.
The 4th exercise I do is to roll your ankles around in circles backwards and forwards to the count of ten for each way you roll them. You may hear a lot of popping noises that is caused by stiff joints. So it is important to do these types of exercises all the while you are sipping your morning beverage.
The 5th exercise I do is stand up and hold the back of your chair for balance and raise one leg like you are marching in place to a count of ten then switch to the other leg and do the same count of ten. This will get your hips moving, you can fell it in your thighs and buttocks as well. For exercise number #6 continue standing and and kick your leg backwards and stretch, then return to a standing position, repeat this with each leg to an individual count of ten. You will really feel this in the hip and the buttocks.
The exercise I do is with one of those big exercise balls, which I highly recommend! I bounce on it with my feet planted shoulder width apart, to the count of fifty, then I roll with my butt firmly on it from side to side stretching the inner thighs and working the hip joints. After that I roll around and around using my hip muscles (kind of like a slow hula hoop movement), it really makes your back feel good as it strengthens those muscles as well.
All exercises may take you about 10 good minutes and they are well worth it because now your body is warmed up and just about ready for the day. After I exercise I am ready for a hot shower to help get me going. Remember, you must eat a healthy breakfast in the morning before you leave your house. If you are in a dorm I suggest getting something from the dining area. Personally I keep a package of rice cakes and peanut butter on hand for quick breakfast items when I have an early class and don't have time to get a real breakfast. They are quick and easy to make and I can munch on my way.
My morning routine really wakes me up and I feel so energized through out the day. The exercises are easy to do and move me enough to get up and go. If you practice what I have shown you everyday your joints will thank you in later years. It is never too early to begin preventative measures regarding our health.
When the alarm goes off and it is time to get up, relax for a moment, take a couple of deep breathes. Then stretch like a cat does after waking up from her snooze. Stretch from the tips of your toes to the tips of your fingers. Really stretch those muscles. After you have stretched well slowly get out of bed, ease into your day, instead of all the rushing around that can make you tired later in the day.
Make yourself a pot of fresh coffee or a nice cup of energizing hot tea, whichever you prefer. Sip it slowly while you continue to wake your body up, make sure you turn on some lights or go out on your porch (weather permitting) and sit in the sunshine. The sun is our natural alarm system, it tells us it is time to begin a new day.
After I have had my coffee I do some light stretching exercises that you can do in the comfort of your own home or dorm room. As I am sitting and enjoying my coffee I begin by placing my feet on the floor and lift up onto my tippy toes while keeping the toes planted on the floor, do this to a count of ten with each foot. This will stretch out the calf muscles, and move your ankle joint.
The 2nd exercise I do is keep my feet planted on the floor and raise up the front part of my foot but leaving the heel firmly on the floor. This stretches out the front of your legs and also moves the ankle joint. Getting me ready to walk all over my huge campus for each class
The 3rd. exercise I do is sitting straight in a chair and cross my legs, then bring your legs together up and out to the count of ten. While the legs are out in front of you, you should hold in your stomach as tight as you can. This will work the abdominal muscles as well as your thighs. Then switch legs and do the same thing. This exercise also works your knee joints. All of these exercises are to the count of ten. You may increase them if you wish too.
The 4th exercise I do is to roll your ankles around in circles backwards and forwards to the count of ten for each way you roll them. You may hear a lot of popping noises that is caused by stiff joints. So it is important to do these types of exercises all the while you are sipping your morning beverage.
The 5th exercise I do is stand up and hold the back of your chair for balance and raise one leg like you are marching in place to a count of ten then switch to the other leg and do the same count of ten. This will get your hips moving, you can fell it in your thighs and buttocks as well. For exercise number #6 continue standing and and kick your leg backwards and stretch, then return to a standing position, repeat this with each leg to an individual count of ten. You will really feel this in the hip and the buttocks.
The exercise I do is with one of those big exercise balls, which I highly recommend! I bounce on it with my feet planted shoulder width apart, to the count of fifty, then I roll with my butt firmly on it from side to side stretching the inner thighs and working the hip joints. After that I roll around and around using my hip muscles (kind of like a slow hula hoop movement), it really makes your back feel good as it strengthens those muscles as well.
All exercises may take you about 10 good minutes and they are well worth it because now your body is warmed up and just about ready for the day. After I exercise I am ready for a hot shower to help get me going. Remember, you must eat a healthy breakfast in the morning before you leave your house. If you are in a dorm I suggest getting something from the dining area. Personally I keep a package of rice cakes and peanut butter on hand for quick breakfast items when I have an early class and don't have time to get a real breakfast. They are quick and easy to make and I can munch on my way.
My morning routine really wakes me up and I feel so energized through out the day. The exercises are easy to do and move me enough to get up and go. If you practice what I have shown you everyday your joints will thank you in later years. It is never too early to begin preventative measures regarding our health.
Ways to Exercise Effectively
Go online and you'll find a number of sites where you can ask for free equipment or find people offering it for free. Even when its not free its usually cheap, I guess maybe because who wants the equipment sitting there reminding them of their failure to use it. Check the newspaper ads and bulletin boards also.
Ask your friends and family if they have any equipment they want to get rid of. Over the years I've picked up 3 exercise bikes, 2 treadmills, a benchpress bench and hundred of pounds of weights and dumbbells, all free.
There always seems to be some sort of equipment at garage or yard sales. I've bought everything from a small dumbbell to a treadmill at them. I've also seen those high priced machines they advertise on TV at huge discounts.
Thrift stores are an excellent place to find equipment. Most of them have a discount day when the bargains get even better. A little more expensive but with some bargains are your used equipment stores, such as Play It Again Sports.
Check your local library for exercise books and videos that you can check out free. They range from plain to exotic exercises, such as dancing, aerobics plus many other types of exercise and fitness information sources.
Places where you can get some free exercise include schools which have basketball and tennis courts. Parks often have basketball courts, tennis courts and volleyball nets along with handball courts.
Even if you don't have your own equipment you can usually get in a game of volleyball or basketball. Beaches almost always have volleyball nets where you can usually join in. Frisbee is another almost free activity and many cities have a free Frisbee golf course.
If you live in a condominium, planned community or a mobile home park you'll find a wealth of free activities. Most of them have swimming pools with many having tennis and basketball courts, shuffleboard, exercise rooms, putting greens etc. Many planned exercise activities are usually available also.
I think you can see that with a little work you can find exercise equipment for free or for very little money as well as free places to exercise. The information here is just some of what's available and should be able to get you thinking about where or what else you can do to exercise for free or almost free.
Ask your friends and family if they have any equipment they want to get rid of. Over the years I've picked up 3 exercise bikes, 2 treadmills, a benchpress bench and hundred of pounds of weights and dumbbells, all free.
There always seems to be some sort of equipment at garage or yard sales. I've bought everything from a small dumbbell to a treadmill at them. I've also seen those high priced machines they advertise on TV at huge discounts.
Thrift stores are an excellent place to find equipment. Most of them have a discount day when the bargains get even better. A little more expensive but with some bargains are your used equipment stores, such as Play It Again Sports.
Check your local library for exercise books and videos that you can check out free. They range from plain to exotic exercises, such as dancing, aerobics plus many other types of exercise and fitness information sources.
Places where you can get some free exercise include schools which have basketball and tennis courts. Parks often have basketball courts, tennis courts and volleyball nets along with handball courts.
Even if you don't have your own equipment you can usually get in a game of volleyball or basketball. Beaches almost always have volleyball nets where you can usually join in. Frisbee is another almost free activity and many cities have a free Frisbee golf course.
If you live in a condominium, planned community or a mobile home park you'll find a wealth of free activities. Most of them have swimming pools with many having tennis and basketball courts, shuffleboard, exercise rooms, putting greens etc. Many planned exercise activities are usually available also.
I think you can see that with a little work you can find exercise equipment for free or for very little money as well as free places to exercise. The information here is just some of what's available and should be able to get you thinking about where or what else you can do to exercise for free or almost free.
Free Ways to Exercise Effectively
Exercise can be as simple as putting a little more effort in making your daily routine a little more beneficial. While vacuuming or mopping the floor, do it briskly. When going to the mall park at the end of the parking lot and walk up the stairs instead of riding the elevator or escalator.
Think of other everyday tasks that you can turn into free workouts. You don't need to join a gym, hire a trainer or buy expensive equipment to get an effective workout. For instance walking or running is free and if done where there are hills can be a complete workout.
If you are just starting to work out and want to do it as cheap as possible until you have decided how or if you will continue then look around your home for ways to use what's there. Here are number of items found in most every home that can be turned into no cost exercise equipment. I have used all of these and they are good to get started with.
Canned goods
These make good light hand weights.
Empty milk and water jugs
Fill them with water or sand to get heavier weights.
Rope
Cut the rope to the length you need to make a jump rope.
Stairs
These make great workouts by either walking or running up them.
Dancing
This is a great exercise you can do while listening to the radio or a video.
Step stools
A low stool or anything similar can be used as a stair stepper.
Rope pulley exerciser
A strap for over the door, a pulley and 15 feet of rope is all you need to make an exerciser that can be used for a number of exercise where you use the opposite arm or leg to provide resistance.
Body weight can be used for exercise with push ups, chair dips, jumping jacks, leg lifts or crunches being just a few of the exercises you can do where your body weight provides the resistance.
After you've been exercising for a while you will probably start thinking about getting some professional equipment. If cost is still a factor you're in luck because today you can find used equipment everywhere you look, both free and low cost.
Think of other everyday tasks that you can turn into free workouts. You don't need to join a gym, hire a trainer or buy expensive equipment to get an effective workout. For instance walking or running is free and if done where there are hills can be a complete workout.
If you are just starting to work out and want to do it as cheap as possible until you have decided how or if you will continue then look around your home for ways to use what's there. Here are number of items found in most every home that can be turned into no cost exercise equipment. I have used all of these and they are good to get started with.
Canned goods
These make good light hand weights.
Empty milk and water jugs
Fill them with water or sand to get heavier weights.
Rope
Cut the rope to the length you need to make a jump rope.
Stairs
These make great workouts by either walking or running up them.
Dancing
This is a great exercise you can do while listening to the radio or a video.
Step stools
A low stool or anything similar can be used as a stair stepper.
Rope pulley exerciser
A strap for over the door, a pulley and 15 feet of rope is all you need to make an exerciser that can be used for a number of exercise where you use the opposite arm or leg to provide resistance.
Body weight can be used for exercise with push ups, chair dips, jumping jacks, leg lifts or crunches being just a few of the exercises you can do where your body weight provides the resistance.
After you've been exercising for a while you will probably start thinking about getting some professional equipment. If cost is still a factor you're in luck because today you can find used equipment everywhere you look, both free and low cost.
How Exercise Can Relieve Your Back Pain
When victims of back pain and poor posture realize that their problems are due mostly to a sedentary, inactive lifestyle-sitting in front of a computer or television screen-they will be able to make better choices about increasing their exercise to decrease their back pains.
Of course, such change will require a certain amount of willpower. Just saying that you will commit to three times a week in a gym is not enough. The transformation regarding exercise will have to be continuous, and then the decision to increase exercise will lead to better posture, better health, and a decrease in back pain.
Now that you've committed to more exercise, it is important to receive the proper guidance as to what types of exercise are best for you, and which are not. After all, if your back pain becomes worse, you will be disenchanted and ultimately, you will give up on your exercise program. For with back pain, you have to do the correct exercises. Not just any activity that you see taking place in the gym will help you. But you will see good results and continue with exercise if you adopt the right exercises.
Often, when working out with cardio equipment in the gym, you need to look out for, and avoid, equipment that might worsen your back pain. When you try the treadmill, for example, be careful to walk upright. Bikes are useful for this reason, because they make the person remain upright to avoid making their pain worse. Stair-steppers, however, should be avoided, because they encourage people to lean. In other words, exercise equipment that cannot make you stay in an upright position should be avoided.
Elliptical equipment is perhaps one of the best for reducing back pain, because you need to stand upright with a degree of dexterity, and it has no impact on your joints. Bench pressing your abdominal muscles are not helpful, so limit this form of exercise. Regardless of what machines you choose to use, they will help you to exercise your back pain away, because they reinforce and toughen your muscles.
Remember, that exercising to toughen up the front of your body is fine, but you cannot ignore your back in the hopes that all your pains will go away. You need to reinforce your back muscles so that your pain will diminish. I suggest working in front of a mirror so that you can see the results of your muscles being toned, and thereby continue your motivation to exercise.
In sum, only exercising your back muscles with the best exercise equipment will help you minimize your back pain. Get the right exercise, and back pain will be eliminated all together.
Of course, such change will require a certain amount of willpower. Just saying that you will commit to three times a week in a gym is not enough. The transformation regarding exercise will have to be continuous, and then the decision to increase exercise will lead to better posture, better health, and a decrease in back pain.
Now that you've committed to more exercise, it is important to receive the proper guidance as to what types of exercise are best for you, and which are not. After all, if your back pain becomes worse, you will be disenchanted and ultimately, you will give up on your exercise program. For with back pain, you have to do the correct exercises. Not just any activity that you see taking place in the gym will help you. But you will see good results and continue with exercise if you adopt the right exercises.
Often, when working out with cardio equipment in the gym, you need to look out for, and avoid, equipment that might worsen your back pain. When you try the treadmill, for example, be careful to walk upright. Bikes are useful for this reason, because they make the person remain upright to avoid making their pain worse. Stair-steppers, however, should be avoided, because they encourage people to lean. In other words, exercise equipment that cannot make you stay in an upright position should be avoided.
Elliptical equipment is perhaps one of the best for reducing back pain, because you need to stand upright with a degree of dexterity, and it has no impact on your joints. Bench pressing your abdominal muscles are not helpful, so limit this form of exercise. Regardless of what machines you choose to use, they will help you to exercise your back pain away, because they reinforce and toughen your muscles.
Remember, that exercising to toughen up the front of your body is fine, but you cannot ignore your back in the hopes that all your pains will go away. You need to reinforce your back muscles so that your pain will diminish. I suggest working in front of a mirror so that you can see the results of your muscles being toned, and thereby continue your motivation to exercise.
In sum, only exercising your back muscles with the best exercise equipment will help you minimize your back pain. Get the right exercise, and back pain will be eliminated all together.
Game is Perfect for Fitness and Exercise
Looking for that certain Nintendo Wii game that will help keep you fit? Read on and you'll find out all the key features of the Nintendo Wii console that separates it from all the other consoles. Also, you'll be able to decide which of these three Wii games (namely: Dance Revolution, Wii sport and Wii Fit) are best suited for your chosen exercise routine. In the end, find out how all these games provide you with the maximum fitness benefit using your Nintendo game console.
First things first; what makes the Wii very different from all the other consoles. The Wii console is also very popular since it uses advanced motion detection technology to control the game. Ever since the time of the Nintendo Entertainment System, you just sit down on your couch and play through the game.
Now with Wii, players use their own body movement to play the game, allowing them to burn calories and exercise while having fun. With this unique selling point, Wii has become extremely popular to both children and adults. Next, we will discuss how the Wii console can help you keep fit with these top three exercise games.
At third place is a game called Dance Revolution. We all know that dancing is fun, helps you get a good exercise and burns calories. This game requires the player to do certain dance steps that's dependent on the music. You can play the game for hours before you get bored, allowing you to get a good cardiovascular work out and burn off all those unwanted calories.
The next game that takes the second place is Wii Sport. Five sports are included in this game, namely: baseball, Boxing, golf, tennis and bowling. This game is included with the Nintendo Wii console for free. Players are required to move just like they are playing for real, making it perfect for those people who are serious in keeping their body fit.
Since sports can be fun, it is an excellent way to lose weight and keep fit. However, some sports can be a little painful like boxing. Wii Sport allows you to experience the excitement of boxing safely, away from punches and injuries. This game is highly recommended for fitness and exercise, and once you get your Wii console it comes free with it.
Topping the list at number one is Wii Fit. Wii Fit deserves the top spot since it was designed and created specially for the person who wants to keep fit while playing with their game console. Certain special features were included with that helps the player keep track of their fitness progress and also allows them to work out their body mass index. With the game's four modes of training that focuses on yoga, aerobics, strength and balance, Wii Fit is perfect for everyone who wants to stay fit.
Having read through the article, you will now be able to determine which of the three games mentioned is perfect for your fitness exercise routine. In addition, you would have gained the knowledge on why the Nintendo Wii has become popular with both children and adults alike.
First things first; what makes the Wii very different from all the other consoles. The Wii console is also very popular since it uses advanced motion detection technology to control the game. Ever since the time of the Nintendo Entertainment System, you just sit down on your couch and play through the game.
Now with Wii, players use their own body movement to play the game, allowing them to burn calories and exercise while having fun. With this unique selling point, Wii has become extremely popular to both children and adults. Next, we will discuss how the Wii console can help you keep fit with these top three exercise games.
At third place is a game called Dance Revolution. We all know that dancing is fun, helps you get a good exercise and burns calories. This game requires the player to do certain dance steps that's dependent on the music. You can play the game for hours before you get bored, allowing you to get a good cardiovascular work out and burn off all those unwanted calories.
The next game that takes the second place is Wii Sport. Five sports are included in this game, namely: baseball, Boxing, golf, tennis and bowling. This game is included with the Nintendo Wii console for free. Players are required to move just like they are playing for real, making it perfect for those people who are serious in keeping their body fit.
Since sports can be fun, it is an excellent way to lose weight and keep fit. However, some sports can be a little painful like boxing. Wii Sport allows you to experience the excitement of boxing safely, away from punches and injuries. This game is highly recommended for fitness and exercise, and once you get your Wii console it comes free with it.
Topping the list at number one is Wii Fit. Wii Fit deserves the top spot since it was designed and created specially for the person who wants to keep fit while playing with their game console. Certain special features were included with that helps the player keep track of their fitness progress and also allows them to work out their body mass index. With the game's four modes of training that focuses on yoga, aerobics, strength and balance, Wii Fit is perfect for everyone who wants to stay fit.
Having read through the article, you will now be able to determine which of the three games mentioned is perfect for your fitness exercise routine. In addition, you would have gained the knowledge on why the Nintendo Wii has become popular with both children and adults alike.
Prevent the Onset of Diabetes with Exercise
Diabetes occurs when the body is no longer able to metabolize sugar. There are two common types of diabetes. These are Type 1 and Type 2 diabetes. Type 1 diabetes is also called Juvenile Diabetes. In this type of diabetes, the body completely stops producing insulin. Type 2 diabetes occurs in adults when their body does not product enough insulin. The body can also become insulin resistant. This means that the body resists it's own insulin. Exercise can effectively be used to manage diabetes.
Exercise is only one way to mange diabetes. Some people prefer to use medication, and others prefer to use diet. Many people use a combination of all three methods to manage their diabetes. It is very important to take action, and start using one or all of these methods to manage diabetes.
It doesn't matter if you have Type 1 or Type 2 diabetes, it causes the level of the sugar in your blood to be so high that it can't be moved from the cells to the blood stream.
Since their is no way to prevent Type 1 diabetes, those with this type of diabetes can use exercise to reduce fat, keep their insulin level in check, and build muscle to make the body use more glucose.
Type 2 diabetes is preventable. One of the most important ways to prevent this type of diabetes is to maintain weight. This can be done by walking 30 minutes a day. Most of the time, regular exercise will prevent insulin resistance.
Exercise can also get rid of a lot of the other complications that plague people with diabetes. A lot of diabetics also have high blood pressure, and problems with their circulation. They can't get enough blood to their legs and feet. They can benefit from exercise because it improves circulation.
Diabetics should always check their blood sugar before and after they exercise, because exercise lowers the blood sugar. Exercise causes the body to use more sugar, and can cause the blood sugar to drop too low. Diabetes should always have some candy with them, in case their blood sugar drops too low. It's also a good idea for them to let someone else know when they are going to exercise.
Exercise has it's risks for everyone. A doctor should be consulted before beginning an exercise program. For diabetics, the benefits of exercise outweigh the risks.
Exercise is only one way to mange diabetes. Some people prefer to use medication, and others prefer to use diet. Many people use a combination of all three methods to manage their diabetes. It is very important to take action, and start using one or all of these methods to manage diabetes.
It doesn't matter if you have Type 1 or Type 2 diabetes, it causes the level of the sugar in your blood to be so high that it can't be moved from the cells to the blood stream.
Since their is no way to prevent Type 1 diabetes, those with this type of diabetes can use exercise to reduce fat, keep their insulin level in check, and build muscle to make the body use more glucose.
Type 2 diabetes is preventable. One of the most important ways to prevent this type of diabetes is to maintain weight. This can be done by walking 30 minutes a day. Most of the time, regular exercise will prevent insulin resistance.
Exercise can also get rid of a lot of the other complications that plague people with diabetes. A lot of diabetics also have high blood pressure, and problems with their circulation. They can't get enough blood to their legs and feet. They can benefit from exercise because it improves circulation.
Diabetics should always check their blood sugar before and after they exercise, because exercise lowers the blood sugar. Exercise causes the body to use more sugar, and can cause the blood sugar to drop too low. Diabetes should always have some candy with them, in case their blood sugar drops too low. It's also a good idea for them to let someone else know when they are going to exercise.
Exercise has it's risks for everyone. A doctor should be consulted before beginning an exercise program. For diabetics, the benefits of exercise outweigh the risks.
Jump Up and Get Physical
In this present time, enormous predicaments were hitting the global contingent of diverse nations. The global economy experiences a crisis that depreciates currencies. Established businesses were forced to close thus aggravating the income of blue and white collar jobs.
It is a scare that everyone is talking about. People from different walks of life believe that earning money is one of the most difficult tasks. Necessities and valuable goods increase prices over the market which became another burden to swallow. Though it is good to believe that our technology and science are advancing yet we are battling for a harder issue and that is financial crisis.
Indeed every other stuff is sky rocketing but humans are more intelligent than any creature. Presently, the newest trend is to select an option that is lesser in value or cheaper in cost. People become wiser and tend to think about the pros and cons of a certain product; they both consider the quality and rate before committing the act of purchasing. It sounds depressing but when it protrudes with health things are turned possible.
Who says nothing in life is free, of course not! Undeniably there is a worriless program which never kills an income of a person. Exercise for weight loss absolutely offers the best deal without any sort of payments. Exercise is the common way of making your body robust and energetic however it has another advantage which can alter a plus size to one.
It has the highest degree of eliminating and burning calories for weight loss. An individual who consigns with a one hour or thirty minute exercise have a chance to lose weight, imagine by merely attending with household chores, jogging or walking around your home the body looses unimportant energy. Cardiovascular exercise quantifies you to an improved inhalation; the motion of the body keeps your lungs in tract while dishing all the sweats inside you.
It prevents fat build up and gives promotion to weight loss. In line with it is an aerobic exercise that strengthens and tones muscle, flexibility and agility are being enhanced thus reopening a smoother flow of blood circulation. These are some examples that you can facilitate at home and enjoy the perks of removing larger weight. Be adventurous and explore various exercises that pounds bulge into curvaceous figure.
Dive in to the goodness of exercise for weight loss, a very hassle-free job which can minimize your spending. Upon knowing the gees of it, be creative and make a combination of routine you can follow all throughout the manner of exercising, in this light there will be no dull moments of trying to lose weight. As an added enjoyment, invite your friends to join at your commitment, doing it with your loved ones create more time for bonding.
Spread the word and be innovative, losing weight does not signify spending a lot of cash. All you need is the heart and motivation to produce an awe-inspiring effect of slashing tons of physical impurities.
It is a scare that everyone is talking about. People from different walks of life believe that earning money is one of the most difficult tasks. Necessities and valuable goods increase prices over the market which became another burden to swallow. Though it is good to believe that our technology and science are advancing yet we are battling for a harder issue and that is financial crisis.
Indeed every other stuff is sky rocketing but humans are more intelligent than any creature. Presently, the newest trend is to select an option that is lesser in value or cheaper in cost. People become wiser and tend to think about the pros and cons of a certain product; they both consider the quality and rate before committing the act of purchasing. It sounds depressing but when it protrudes with health things are turned possible.
Who says nothing in life is free, of course not! Undeniably there is a worriless program which never kills an income of a person. Exercise for weight loss absolutely offers the best deal without any sort of payments. Exercise is the common way of making your body robust and energetic however it has another advantage which can alter a plus size to one.
It has the highest degree of eliminating and burning calories for weight loss. An individual who consigns with a one hour or thirty minute exercise have a chance to lose weight, imagine by merely attending with household chores, jogging or walking around your home the body looses unimportant energy. Cardiovascular exercise quantifies you to an improved inhalation; the motion of the body keeps your lungs in tract while dishing all the sweats inside you.
It prevents fat build up and gives promotion to weight loss. In line with it is an aerobic exercise that strengthens and tones muscle, flexibility and agility are being enhanced thus reopening a smoother flow of blood circulation. These are some examples that you can facilitate at home and enjoy the perks of removing larger weight. Be adventurous and explore various exercises that pounds bulge into curvaceous figure.
Dive in to the goodness of exercise for weight loss, a very hassle-free job which can minimize your spending. Upon knowing the gees of it, be creative and make a combination of routine you can follow all throughout the manner of exercising, in this light there will be no dull moments of trying to lose weight. As an added enjoyment, invite your friends to join at your commitment, doing it with your loved ones create more time for bonding.
Spread the word and be innovative, losing weight does not signify spending a lot of cash. All you need is the heart and motivation to produce an awe-inspiring effect of slashing tons of physical impurities.
Walking Briskly Through a Winter Wonderland
Walking during fall gives one the pleasure of watching leaves of deciduous trees change into strikingly bright colors. Winter gives one the opportunity to see the results of precipitation. Those of us who are lucky enough to live in an area with snowfall have the luxury of walking outside to be dazzled by the shimmering white blanket spread over the landscape.
Even if your location does not grant the luxury of witnessing a dramatic change in seasons, it is still sometimes enjoyable to walk around out in the cold, (although this may be an acquired taste). There are benefits to exercising in colder weather for those who suffer from loss of appetite. Since the body needs to both exercise and keep warm you are more likely to build up an appetite when you are safely back indoors.
There Are Alternatives
If you do not live in an area that is friendly toward walking or running, or if you do not feel comfortable exercising alone, one can always bring a friend. This applies to all types of exercise: whether it be scheduling a run once a week in the park with a neighbor, or joining a gym with a good friend, and syncing up your workout times. The accountability factor will also help you stick to your routine, as an added bonus to the company.
Make Sure You Have the Resources
If you are going to maintain an exercise routine during the winter months, be careful to maintain a diet that corresponds to your lifestyle. If like some people you have trouble maintaining your energy level, especially during the first weeks of winter weather, fight the lethargy with an excuse to eat a little candy (chocolate is good) for a quick boost. You will likely be feeling more energized after you are half-way through your workout, but there is no shame in using extra helps to get you started.
Be careful to eat healthy regular meals, to ascertain a good supply of energy. You may find yourself needing more carbohydrates than during your summer exercise routine. Pasta dishes and sandwiches are great for this because they are easy to make, and tend to be easy on a budget.
Even if your location does not grant the luxury of witnessing a dramatic change in seasons, it is still sometimes enjoyable to walk around out in the cold, (although this may be an acquired taste). There are benefits to exercising in colder weather for those who suffer from loss of appetite. Since the body needs to both exercise and keep warm you are more likely to build up an appetite when you are safely back indoors.
There Are Alternatives
If you do not live in an area that is friendly toward walking or running, or if you do not feel comfortable exercising alone, one can always bring a friend. This applies to all types of exercise: whether it be scheduling a run once a week in the park with a neighbor, or joining a gym with a good friend, and syncing up your workout times. The accountability factor will also help you stick to your routine, as an added bonus to the company.
Make Sure You Have the Resources
If you are going to maintain an exercise routine during the winter months, be careful to maintain a diet that corresponds to your lifestyle. If like some people you have trouble maintaining your energy level, especially during the first weeks of winter weather, fight the lethargy with an excuse to eat a little candy (chocolate is good) for a quick boost. You will likely be feeling more energized after you are half-way through your workout, but there is no shame in using extra helps to get you started.
Be careful to eat healthy regular meals, to ascertain a good supply of energy. You may find yourself needing more carbohydrates than during your summer exercise routine. Pasta dishes and sandwiches are great for this because they are easy to make, and tend to be easy on a budget.
Exercise Options During Winter Months
Everyone knows that during the winter months it certainly can be tempting to curl up indoors, comfortably insulated from whatever recently fell from the sky. However, what people do not realize is the opportunities they are missing by staying indoors during this part of the season. While snuggling under a blanket by what used to be a fireplace, now converted into a hi-def entertainment system complete with surround-sound. But maintaining an exercise routine throughout the winter can open up exciting new possibilities, hardly limited to skiing and snowboarding.
Structure Always Key to Success
Maintaining an exercise routine means scheduling times for exercise
One of the best ways to do this is having a reason to go outside anyway. Personally, growing up with several outdoor livestock meant mandatory exercise outside at least twice a day. Even if your lifestyle does not permit livestock ownership, a reason to go outside can be invented.
For example, if you have a mailbox outside your house, make a habit of walking two blocks before you take your mail inside. If you really cannot find a reason to go outside, then invent one. Even if it means leaving something outside that you have to bring inside, such as candy, at least you will be going out anyway.
There are Reasons to Go Outside
What people often fail to realize, is the beauty of watching the seasons take place, even if it is not their favorite season. Walking during spring, one has the opportunity to observe greenery, and in some cases wildflowers. Walking during summer affords the luxury (depending on location) of walking at night, and spending time outdoors in other pursuits such as swimming.
Structure Always Key to Success
Maintaining an exercise routine means scheduling times for exercise
One of the best ways to do this is having a reason to go outside anyway. Personally, growing up with several outdoor livestock meant mandatory exercise outside at least twice a day. Even if your lifestyle does not permit livestock ownership, a reason to go outside can be invented.
For example, if you have a mailbox outside your house, make a habit of walking two blocks before you take your mail inside. If you really cannot find a reason to go outside, then invent one. Even if it means leaving something outside that you have to bring inside, such as candy, at least you will be going out anyway.
There are Reasons to Go Outside
What people often fail to realize, is the beauty of watching the seasons take place, even if it is not their favorite season. Walking during spring, one has the opportunity to observe greenery, and in some cases wildflowers. Walking during summer affords the luxury (depending on location) of walking at night, and spending time outdoors in other pursuits such as swimming.
What You Should Know About Reducing Stress with Exercise
Experts agree that one best way to manage stress is through exercise. Exercise has been proven to relax the body and mind, burn fat, improve cardiovascular system, bring in more oxygen, reduce the chance of diseases, lower blood pressure and the list goes on. Exercise is one of the most important things you can do for the health of your body.
Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag. Regular exercise provides the opportunity to manage the fight or flight response and helps the body to return to a homeostasis or balanced state more quickly.
Exercise can also improve self-esteem and self worth by realizing that you are benefiting directly. You may feel more outgoing and social because of the increased energy and also a better physique creating more confidence and positive self image. Your self-esteem may be enhanced by taking on exercise challenges or goals, giving you a feeling of accomplishment and reward.
Aerobic exercise is an activity that uses major muscle groups such as walking, running, swimming, and cycling. This type of exercise strengthens your cardiovascular system by increasing your heart and respiratory rate and brings in more oxygen into the body. To reap the full benefits of aerobic exercise, you must be at 60%-80% of your target heart rate for at least 20 minutes, between three and five times a week.
Aerobic exercise is key to losing weight as it burns calories which are the energy consumed and adds fat to our bodies. Combined with a healthy diet it is a sure way to lose weight. One pound of body fat is equivalent to 3500 calories. To lose one pound, you must burn 3500 calories. It is easier to combine aerobics and create a small caloric deficit in your diet than to do one or the other solely.
Anaerobic exercise builds muscle strength and power. Isotonics and Isometrics are two kinds of anaerobic exercises.
Isotonics uses your muscles to contract against an object with movement such as weight lifting (also called strength or resistance training.) The benefits of isotonic exercises are stronger muscles, stronger bones, tone, prevent injuries, and condense and shapes muscle for better esthetics.
Isometric exercise is contracting your muscles against resistance without movement. Such as lifting an object like a dumbbell and holding a position. You are isolating that muscle.
Use both types of anaerobic exercises to maximize your strength to build healthy, lean, and strong muscles.
Select exercises that you enjoy and can do for at least 20 minutes, three to five days a week. Exercise does not necessarily mean hitting the gym and making an ordeal out of it. It can simply be a walk around your neighborhood or dancing to some tunes. Try to think "activity" verses "exercise". When you are in an active mind-frame, you will purposely park a little farther away, do stretches at the computer, take the stairs instead of the elevator, etc.
Commit that you will begin to be more active and stick to your exercises or activities for 21 days. Why 21? Research has showed that it takes about 21 days to create a habit. Document how your feel after the 21 days. Your stress levels should be lowered, you should feel more energized, and see some physical changes such as a slimmer physique. Start slowly and gradually increases your exercise time and you will soon begin seeing the benefits of your workouts.
Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag. Regular exercise provides the opportunity to manage the fight or flight response and helps the body to return to a homeostasis or balanced state more quickly.
Exercise can also improve self-esteem and self worth by realizing that you are benefiting directly. You may feel more outgoing and social because of the increased energy and also a better physique creating more confidence and positive self image. Your self-esteem may be enhanced by taking on exercise challenges or goals, giving you a feeling of accomplishment and reward.
Aerobic exercise is an activity that uses major muscle groups such as walking, running, swimming, and cycling. This type of exercise strengthens your cardiovascular system by increasing your heart and respiratory rate and brings in more oxygen into the body. To reap the full benefits of aerobic exercise, you must be at 60%-80% of your target heart rate for at least 20 minutes, between three and five times a week.
Aerobic exercise is key to losing weight as it burns calories which are the energy consumed and adds fat to our bodies. Combined with a healthy diet it is a sure way to lose weight. One pound of body fat is equivalent to 3500 calories. To lose one pound, you must burn 3500 calories. It is easier to combine aerobics and create a small caloric deficit in your diet than to do one or the other solely.
Anaerobic exercise builds muscle strength and power. Isotonics and Isometrics are two kinds of anaerobic exercises.
Isotonics uses your muscles to contract against an object with movement such as weight lifting (also called strength or resistance training.) The benefits of isotonic exercises are stronger muscles, stronger bones, tone, prevent injuries, and condense and shapes muscle for better esthetics.
Isometric exercise is contracting your muscles against resistance without movement. Such as lifting an object like a dumbbell and holding a position. You are isolating that muscle.
Use both types of anaerobic exercises to maximize your strength to build healthy, lean, and strong muscles.
Select exercises that you enjoy and can do for at least 20 minutes, three to five days a week. Exercise does not necessarily mean hitting the gym and making an ordeal out of it. It can simply be a walk around your neighborhood or dancing to some tunes. Try to think "activity" verses "exercise". When you are in an active mind-frame, you will purposely park a little farther away, do stretches at the computer, take the stairs instead of the elevator, etc.
Commit that you will begin to be more active and stick to your exercises or activities for 21 days. Why 21? Research has showed that it takes about 21 days to create a habit. Document how your feel after the 21 days. Your stress levels should be lowered, you should feel more energized, and see some physical changes such as a slimmer physique. Start slowly and gradually increases your exercise time and you will soon begin seeing the benefits of your workouts.
Exercise Goals
We all know that regular exercise is important to our overall health and well-being. However well-motivated we might be to achieving the goal of getting and staying fit, a great number of people find it difficult to stay motivated and end up abandoning this most worthwhile goal. Is there anything that a person can do to stay on track when starting an exercise program?
You bet. Here are some suggestions to help you stick to an exercise program and reach your goal of being physically fit.
Find an Activity You Enjoy
Take some time to consider what types of activities you find enjoyable. Would you like to exercise on your own or as part of a group? Do you have any restrictions that would effect the types of activities you can safely participate in?
Keep in mind, too, that exercising with others doesn't necessarily have to mean that you are taking part in a team sport. If you participate in some type of an exercise class, you are in the presence of others but exercising on your own.
Exercise classes are available for any interest and level of ability. If you are new to getting in shape, you may want to start off with a yoga or low-impact aerobics class. As your level of fitness and confidence increases, you will be able take on something a bit more challenging.
Many community centers and shopping malls have walking clubs where participants meet at a set time and do fitness walking. Not only will you be able to meet some new people, you will have the opportunity to exercise in a climate-controlled atmosphere!
Check With Your Doctor
Before starting a new exercise program, do get the go-ahead from your family doctor. Not only is this important for your health, but by telling someone about your goal, you make it much more likely that you will follow through with the steps necessary to reach your goal of becoming physically fit.
Start Slowly
If you haven't included regular physical activity as part of your lifestyle before, you need to start off slowly. The last thing you want to do is to injure yourself; that would certainly put you off exercising.
The other thing you need to keep in mind is that you need to be patient with yourself. You will certainly benefit from being in better physical shape but reaching the goal of physical fitness will not happen overnight. As you see improvement in your level of conditioning, do celebrate the small victories. This will help to keep you motivated to continue.
Join a Health Club
Contact a health club in your area to see whether you can sign up for a trial membership. That way, you can see if the club's facilities and atmosphere are a good fit for you.
If you are able to afford it, arrange to have a series of sessions with a personal trainer. This is the best way to ensure that you get off to the best possible start. Not only will you receive instructions on how to work out safely and effectively, but the fact that you are not on your own makes it more likely that you will stick to your new routine.
The best athletes benefit from having a coach - use this principle to reach your goal of becoming physically fit!
You bet. Here are some suggestions to help you stick to an exercise program and reach your goal of being physically fit.
Find an Activity You Enjoy
Take some time to consider what types of activities you find enjoyable. Would you like to exercise on your own or as part of a group? Do you have any restrictions that would effect the types of activities you can safely participate in?
Keep in mind, too, that exercising with others doesn't necessarily have to mean that you are taking part in a team sport. If you participate in some type of an exercise class, you are in the presence of others but exercising on your own.
Exercise classes are available for any interest and level of ability. If you are new to getting in shape, you may want to start off with a yoga or low-impact aerobics class. As your level of fitness and confidence increases, you will be able take on something a bit more challenging.
Many community centers and shopping malls have walking clubs where participants meet at a set time and do fitness walking. Not only will you be able to meet some new people, you will have the opportunity to exercise in a climate-controlled atmosphere!
Check With Your Doctor
Before starting a new exercise program, do get the go-ahead from your family doctor. Not only is this important for your health, but by telling someone about your goal, you make it much more likely that you will follow through with the steps necessary to reach your goal of becoming physically fit.
Start Slowly
If you haven't included regular physical activity as part of your lifestyle before, you need to start off slowly. The last thing you want to do is to injure yourself; that would certainly put you off exercising.
The other thing you need to keep in mind is that you need to be patient with yourself. You will certainly benefit from being in better physical shape but reaching the goal of physical fitness will not happen overnight. As you see improvement in your level of conditioning, do celebrate the small victories. This will help to keep you motivated to continue.
Join a Health Club
Contact a health club in your area to see whether you can sign up for a trial membership. That way, you can see if the club's facilities and atmosphere are a good fit for you.
If you are able to afford it, arrange to have a series of sessions with a personal trainer. This is the best way to ensure that you get off to the best possible start. Not only will you receive instructions on how to work out safely and effectively, but the fact that you are not on your own makes it more likely that you will stick to your new routine.
The best athletes benefit from having a coach - use this principle to reach your goal of becoming physically fit!
Exercise Ball Workouts
Workouts with a large exercise ball are an enjoyable method for fulfilling the strength-training fitness recommendation for healthy adults, which suggest eight to 10 exercises at least two times per week. The exercise ball is an inexpensive and fun way to add variety and balance training to your workout routine.
Flexibility: Gain flexibility with a short workout routine done on your exercise ball. Sit on the ball and do pelvis tilts and pelvic circles. Next, stretch your back with the back in a supine position with the back extension and the knee hug. Assume a prone position to do trunk flexions and rotations. Get up from the ball to finish the workout with the kneeling side and side lying trunk.
Tone Your Abs: Perform four exercises on your exercise ball to tone your abdominal muscles. Start by lying your back on the ball and placing your feet on the wall for crunches. Turnover and place your hands on the floor to do pike-ups followed by crossing the plank. Lie on your side and place your feet at the base of the wall for the side wall crunch.
Full Body Strength Training: Use your exercise ball for nine exercises and target all the major muscle groups. Begin with exercise ball pikes for your abs followed by exercise ball reverse extensions for your lower back and exercise ball glute bridges for your butt. Grab two dumbbells to work out your chest and arms with exercise ball dumbbell fly's. Sit on top of the ball with one dumbbell for exercise ball dumbbell overhead triceps extensions followed by exercise ball crunches for your abs. Target your obliques and finish the workout with the exercise ball move called the Russian twist.
Short on Time: Use just four moves that target multiple muscle groups on your exercise ball to quickly workout your entire body in a short amount of time. Use a pair of dumbbells to do the first exercise called balancing act which targets your shoulders, abs, obliques, butt and legs. Lie your stomach on top of the ball for kick-backs which tone your shoulders, triceps and abs. Hold the exercise ball in your hands to do the step 'n' go for your arms, abs, hips and legs. Sit on the ball again for the ball hop and exercise your arms, abs, inner and outer thighs.
Flexibility: Gain flexibility with a short workout routine done on your exercise ball. Sit on the ball and do pelvis tilts and pelvic circles. Next, stretch your back with the back in a supine position with the back extension and the knee hug. Assume a prone position to do trunk flexions and rotations. Get up from the ball to finish the workout with the kneeling side and side lying trunk.
Tone Your Abs: Perform four exercises on your exercise ball to tone your abdominal muscles. Start by lying your back on the ball and placing your feet on the wall for crunches. Turnover and place your hands on the floor to do pike-ups followed by crossing the plank. Lie on your side and place your feet at the base of the wall for the side wall crunch.
Full Body Strength Training: Use your exercise ball for nine exercises and target all the major muscle groups. Begin with exercise ball pikes for your abs followed by exercise ball reverse extensions for your lower back and exercise ball glute bridges for your butt. Grab two dumbbells to work out your chest and arms with exercise ball dumbbell fly's. Sit on top of the ball with one dumbbell for exercise ball dumbbell overhead triceps extensions followed by exercise ball crunches for your abs. Target your obliques and finish the workout with the exercise ball move called the Russian twist.
Short on Time: Use just four moves that target multiple muscle groups on your exercise ball to quickly workout your entire body in a short amount of time. Use a pair of dumbbells to do the first exercise called balancing act which targets your shoulders, abs, obliques, butt and legs. Lie your stomach on top of the ball for kick-backs which tone your shoulders, triceps and abs. Hold the exercise ball in your hands to do the step 'n' go for your arms, abs, hips and legs. Sit on the ball again for the ball hop and exercise your arms, abs, inner and outer thighs.
The Benefits of Physical Exercise
Experts in health encourage us to include exercise as part of our daily schedule to stay healthy. In the same way a healthy diet and balanced exercise is recommended for optimal health.
People who are usually inactive can improve their health and well-being by becoming active on a regular basis. Physical activity need not be intense to be beneficial to health.
Discover the many benefits for your health by increasing the amount (duration, frequency or intensity) of physical activity. There are many benefits to exercising, not only weight loss but also to reduce risk of developing serious illnesses. Here is a general overview of what exercise can do for us:
1. The exercise reduces the risk of dying prematurely.
2. The exercise reduces the risk of dying of heart disease, cancer, diabetes and arthritis.
3. The exercise helps us lose weight by reducing our body mass index (BMI), reducing our cholesterol and triglyceride levels that circulate in our blood.
4. Exercise improves the functioning of our immune system and the circulation of blood and oxygen to the various organs of our body.
5. The exercise increases the sensitivity to Insulin to prevent type 2 diabetes.
6. Exercise increases our energy level and stamina.
7. Exercise slows aging by improving our physical, mental, emotional and psychological well-being.
8. Exercise reduces our risk of developing diseases of bones and joints.
9. Exercise even helps develop creativity and imagination. It also encourages the improvement of mental force, including reaction time and acuity.
10. Exercise increases self-esteem and confidence in itself.
11. Sport is an antidepressant. Sports improves mood and stimulates production of endorphins in the brain, giving you a sense of well-being.
12. The exercise will help you sleep better. As against, be sure not to exercise before going to bed. Experts say it is necessary to avoid exercise for at least three hours before going to bed.
So, quit the couch and start moving. Remember, time and effort you invest in you today will be later beneficial for your health and reduce the risks related to obesity.
People who are usually inactive can improve their health and well-being by becoming active on a regular basis. Physical activity need not be intense to be beneficial to health.
Discover the many benefits for your health by increasing the amount (duration, frequency or intensity) of physical activity. There are many benefits to exercising, not only weight loss but also to reduce risk of developing serious illnesses. Here is a general overview of what exercise can do for us:
1. The exercise reduces the risk of dying prematurely.
2. The exercise reduces the risk of dying of heart disease, cancer, diabetes and arthritis.
3. The exercise helps us lose weight by reducing our body mass index (BMI), reducing our cholesterol and triglyceride levels that circulate in our blood.
4. Exercise improves the functioning of our immune system and the circulation of blood and oxygen to the various organs of our body.
5. The exercise increases the sensitivity to Insulin to prevent type 2 diabetes.
6. Exercise increases our energy level and stamina.
7. Exercise slows aging by improving our physical, mental, emotional and psychological well-being.
8. Exercise reduces our risk of developing diseases of bones and joints.
9. Exercise even helps develop creativity and imagination. It also encourages the improvement of mental force, including reaction time and acuity.
10. Exercise increases self-esteem and confidence in itself.
11. Sport is an antidepressant. Sports improves mood and stimulates production of endorphins in the brain, giving you a sense of well-being.
12. The exercise will help you sleep better. As against, be sure not to exercise before going to bed. Experts say it is necessary to avoid exercise for at least three hours before going to bed.
So, quit the couch and start moving. Remember, time and effort you invest in you today will be later beneficial for your health and reduce the risks related to obesity.
Wednesday, October 29, 2014
Walking is The Easy Exercise
I was trying to save a buck the other day and decided to walk to the supermarket instead of driving my truck. It was only a ten minute walk and the exercise wouldn't hurt me either. (Not to mention the money I save on gas). Nowadays it's about the only form of exercise I get because I'm just not ambitious enough to visit a gym, do push-ups or anything else that's going to make me grunt, groan or sweat. Walking though, nice and easy as long as I stick to flat ground and avoid the occasional marathonWe're not going to go into the facts and figures about how walking benefits your heart, burns calories and helps you lose weight. We've heard it all before. Instead, let's focus on how to make this simple exercise a pure joy. After all don't you take longer and do more of things you enjoy?
Music is the first thing that comes to mind. We used to see hundreds of people walking along with portable radios and cd players strapped to their belt, humming or singing to their favorite tunes, (or maybe they were taking spanish lessons?). I've found miles and minutes can both slip away at an incredible pace when your mind is occupied on something other than the walk.
With todays, IPods, telephones and MP3 players music can be carried along with no trouble at all! I'll generally put 20 songs on my player and walk for 10 of them, then make a return trip using the other 10. Another activity that can make your stroll more enjoyable and add miles to your pedometer is photography. Take pictures with a small, easy to carry camera or even a camera phone
Plants, wildlife and natural formations are the subject of many books and calendars and could turn into a hobby or a money making venture! Start your own website featuring nature photography or use them to make custom cards, t-shirts or other items as gifts.
Maybe you could sell them on E-Bay! Third and lastly, let your imagination run wild. Start your own little fantasy in your mind. By the time you get to the part where you kiss the frog you'll find miles have passed under your shoes.
Remember, the return trip. Plan out your route or your way back home, walking trails that loop around are always good, many being well maintained and easy to walk on. A trip around the neighborhood enables you to check on family or friends and you won't get lost. Walk to your favorite store and shop around, try not to buy too much, you'll have to carry it back. Arrange a ride with friends who may be heading home from work at a particular time.
A few other things that may keep you walking: 1. Buy a pedometer. This handy little gadget will keep track of how far you've walked. 2. Try keeping a log book. Set goals and gradually increase them. Patting yourself on the back every now and then is a great reward. 3.
Vary your routes, the same old scenery may get boring. Walk on trails, sidewalks, museums, even around a mall. Whatever method you use make sure you have good shoes! Even the most enjoyable walks can turn into a painful nightmare if blisters form or your shoes don't fit correctly.
Music is the first thing that comes to mind. We used to see hundreds of people walking along with portable radios and cd players strapped to their belt, humming or singing to their favorite tunes, (or maybe they were taking spanish lessons?). I've found miles and minutes can both slip away at an incredible pace when your mind is occupied on something other than the walk.
With todays, IPods, telephones and MP3 players music can be carried along with no trouble at all! I'll generally put 20 songs on my player and walk for 10 of them, then make a return trip using the other 10. Another activity that can make your stroll more enjoyable and add miles to your pedometer is photography. Take pictures with a small, easy to carry camera or even a camera phone
Plants, wildlife and natural formations are the subject of many books and calendars and could turn into a hobby or a money making venture! Start your own website featuring nature photography or use them to make custom cards, t-shirts or other items as gifts.
Maybe you could sell them on E-Bay! Third and lastly, let your imagination run wild. Start your own little fantasy in your mind. By the time you get to the part where you kiss the frog you'll find miles have passed under your shoes.
Remember, the return trip. Plan out your route or your way back home, walking trails that loop around are always good, many being well maintained and easy to walk on. A trip around the neighborhood enables you to check on family or friends and you won't get lost. Walk to your favorite store and shop around, try not to buy too much, you'll have to carry it back. Arrange a ride with friends who may be heading home from work at a particular time.
A few other things that may keep you walking: 1. Buy a pedometer. This handy little gadget will keep track of how far you've walked. 2. Try keeping a log book. Set goals and gradually increase them. Patting yourself on the back every now and then is a great reward. 3.
Vary your routes, the same old scenery may get boring. Walk on trails, sidewalks, museums, even around a mall. Whatever method you use make sure you have good shoes! Even the most enjoyable walks can turn into a painful nightmare if blisters form or your shoes don't fit correctly.
Exercise is a smarter choice than no Exercise
You have to Exercise with "High Intensity" or not at all. Some people after hearing this statement can be put off Exercise all together. Research has shown and common sense would dictate that any level of Exercise is better than none at all. Simply Walking or doing domestic duties around the home is beneficial. Done for at least 30 to 60 minutes, 3 times a week is the minimum that will help lead to better health and well being. Remember that any Exercise is a smarter choice than no Exercise at all.
Abdominal Exercises will flatten your Stomach. Doing Abdominal Exercises will strengthen, tone and shape your Abdominal region but the Abdominal Exercises alone will not lessen the amount of excess Body Fat from that region (re read Spot Reduction). You have to perform some type of Cardiovascular (Aerobic) Exercise to use calories and target Weight Loss in combination with a healthy diet and nutrition plan.
That Exercise doesn't work for me. This can come from a lack of knowledge on basic muscle / body movement and exercise theory. We are all the same, we all have the same basic muscle and skeletal structure, and our muscles are in the same place and perform the same functions.
So chances are if a particular Exercise doesn't appear to work for you than you may be performing the exercise in the wrong manner or performing an exercise and thinking that you are targeting a particular muscle group, when in reality you are not
Please ensure that when you do Exercise that you have proper instruction and this will lead to better results and a decreased chance of strain or injury.
So the choice is yours, all the decisions you make in your life affect you. Don't do things you don't enjoy and don't become a slave to your body with unrealistic expectations. You only live once (we'll leave reincarnation to another day), so enjoy your Life. Exercise should not be looked at as hard work or a burden it is beneficial not only to your health but also your confidence and self esteem.
Abdominal Exercises will flatten your Stomach. Doing Abdominal Exercises will strengthen, tone and shape your Abdominal region but the Abdominal Exercises alone will not lessen the amount of excess Body Fat from that region (re read Spot Reduction). You have to perform some type of Cardiovascular (Aerobic) Exercise to use calories and target Weight Loss in combination with a healthy diet and nutrition plan.
That Exercise doesn't work for me. This can come from a lack of knowledge on basic muscle / body movement and exercise theory. We are all the same, we all have the same basic muscle and skeletal structure, and our muscles are in the same place and perform the same functions.
So chances are if a particular Exercise doesn't appear to work for you than you may be performing the exercise in the wrong manner or performing an exercise and thinking that you are targeting a particular muscle group, when in reality you are not
Please ensure that when you do Exercise that you have proper instruction and this will lead to better results and a decreased chance of strain or injury.
So the choice is yours, all the decisions you make in your life affect you. Don't do things you don't enjoy and don't become a slave to your body with unrealistic expectations. You only live once (we'll leave reincarnation to another day), so enjoy your Life. Exercise should not be looked at as hard work or a burden it is beneficial not only to your health but also your confidence and self esteem.
Good health and vitality
All of the nutrients, vitamins and minerals that are essential to good health and vitality are in fresh foods. Lean meats, chicken, fish and fresh fruits and vegetables, but you don't need me to tell you that, because you already know it, it's your choice.
Processed foods are a convenience and that's why we like them but they are high in saturated fat, sugar, and salt and have many enhancers and additives to prolong their shelf life and to be more palatable. Sure they have their place on the dinner table (on occasions) but not at the exclusion of a healthier choice that will be good for your energy levels and your waistline.
Let's look at some Exercise Facts,
Women will not "Bulk up" if they do any form of Resistance or Weight Training. Some women are of the opinion that by doing Resistance Exercises they will build up their muscles and take on the appearance of a Muscle Man. Women will find it very difficult to gain muscle mass as their bodies cannot supply the testosterone required. Men have a naturally higher testosterone level than Women and therefore grow muscle mass easier, but even with that said, most men would struggle to gain any massive muscle size.
It is recommended that women participate in Resistance Exercise to not only strengthen and tone their muscles but to assist in developing bone density. This will help prevent the development of Osteoporosis, especially in later years.
Target or "Spot Reduction"
There is no such thing as "Spot Reduction". This refers to the notation that if you persistently Exercise a particular body region, than the excess or unwanted Fat will come off that region. You cannot dictate to your body that you just want to lose weight from a certain spot and visa versa, you cannot put fat on a certain spot.
As your body uses fat stores for energy, it will take it from all over the body. It always seems to come off the where you would like last, because that's usually where the most has been stored. Man will store the majority of their body fat on their Chests and Belly (Abdomen) and Women will carry fat stores on their Hips, Buttocks and Thighs and that's all to do with the needs of having children.
Building Muscle will not help you lose Weight. That statement is true, but hangs on, there is more to it. When you build larger muscles your body will boost your metabolism and therefore require more energy to perform tasks or Exercise, and that will help you lose weight. Muscle is heavier than Fat, so as you build muscle, your total weight will rise, but your total fat may well have decreased. You need to look at your Body Weight as a total of your muscle to fat ratio.
Processed foods are a convenience and that's why we like them but they are high in saturated fat, sugar, and salt and have many enhancers and additives to prolong their shelf life and to be more palatable. Sure they have their place on the dinner table (on occasions) but not at the exclusion of a healthier choice that will be good for your energy levels and your waistline.
Let's look at some Exercise Facts,
Women will not "Bulk up" if they do any form of Resistance or Weight Training. Some women are of the opinion that by doing Resistance Exercises they will build up their muscles and take on the appearance of a Muscle Man. Women will find it very difficult to gain muscle mass as their bodies cannot supply the testosterone required. Men have a naturally higher testosterone level than Women and therefore grow muscle mass easier, but even with that said, most men would struggle to gain any massive muscle size.
It is recommended that women participate in Resistance Exercise to not only strengthen and tone their muscles but to assist in developing bone density. This will help prevent the development of Osteoporosis, especially in later years.
Target or "Spot Reduction"
There is no such thing as "Spot Reduction". This refers to the notation that if you persistently Exercise a particular body region, than the excess or unwanted Fat will come off that region. You cannot dictate to your body that you just want to lose weight from a certain spot and visa versa, you cannot put fat on a certain spot.
As your body uses fat stores for energy, it will take it from all over the body. It always seems to come off the where you would like last, because that's usually where the most has been stored. Man will store the majority of their body fat on their Chests and Belly (Abdomen) and Women will carry fat stores on their Hips, Buttocks and Thighs and that's all to do with the needs of having children.
Building Muscle will not help you lose Weight. That statement is true, but hangs on, there is more to it. When you build larger muscles your body will boost your metabolism and therefore require more energy to perform tasks or Exercise, and that will help you lose weight. Muscle is heavier than Fat, so as you build muscle, your total weight will rise, but your total fat may well have decreased. You need to look at your Body Weight as a total of your muscle to fat ratio.
Facts on Exercise and Weight Loss
In the world in which we live, it seems that we are constantly bombarded through the media, that we need more money and that we need to exercise and lose weight. Well unfortunately I can't give you any advice on making money but I can advise you on exercise and weight loss. Everyday we have Infomercials spruiking about their latest and greatest contraption that will take us from obese to super lean in only a few weeks.
Something that we "twist on" or "ride" for only a few minutes a day and it's all "so easy" all of our unwanted fat will simply "fall off". The facts are that whatever the contraption, they only target one muscle group and that is usually your abdominals, so you are not gaining an all over workout. You will not raise your heart rate up enough to gain any cardiovascular fitness, because you are only targeting a small muscle group.
I'm not saying that we should not Exercise, far from it, but what concerns me is the ever-increasing expectation that it has to be instantaneous and without sacrifice.
To be fit and healthy isn't about "What the latest gadget is" or "What diet some celebrity is supposedly following". It's about a lifestyle choice, changing your habits and making a conscience decision to eat a healthier diet, commit to at least 3 exercise sessions a week and accepting who you are and your body type.
Not all of us are the same, some are tall, some are short, some are broad and some are slender or a combination of these.
Firstly, "You have to Love yourself" and accept your body type because there's no changing it; all you can do is tone and shape what you have to be your best. Don't compare yourself to others or their achievements, all you can do is your Best and be proud of it.
Secondly, You don't need an "Infomercial Contraption" from a celebrity on TV. Find a Cardiovascular (aerobic) activity that inspires and challenges you. It could be a team sport or an individual sport or activity, it could even be as simple as Walking. Because to increase your fitness or your cardiovascular endurance you need to do some form of Aerobic Exercise and it needs to be done on a regular basis. Unfortunately, being Fit and Healthy is not something that you do for a while and the effects last forever, it's a long term Lifestyle choice and that is why you need to find an activity or activities that you can stick with and that give you honest enjoyment.
Fact, to use up calories or as it is usually referred to "burn calories" you need to perform an amount of Work or Exercise (that require calories as fuel) and consume a lesser amount of calories from your food intake. That way your body will take up energy stores (fat) from the body to make up the difference. So as everyday passes you will use up a little more fat and eventually lose weight. That's how it works, for all of us.
Thirdly, "What you eat" will make all the difference. We live in a fast paced world of long working hours and what feels like less leisure time. We are rushed to get things done and sometimes this can lead to sacrificing what we eat. It's easier to grab a take-out meal or microwave a processed dinner, than to go to the Market and buy fresh food and vegetables. What we eat fuels our body, helps it to function properly and obviously sustains us. The old saying "You only get out what you put in" is so very true when it comes down to your food choices.
Something that we "twist on" or "ride" for only a few minutes a day and it's all "so easy" all of our unwanted fat will simply "fall off". The facts are that whatever the contraption, they only target one muscle group and that is usually your abdominals, so you are not gaining an all over workout. You will not raise your heart rate up enough to gain any cardiovascular fitness, because you are only targeting a small muscle group.
I'm not saying that we should not Exercise, far from it, but what concerns me is the ever-increasing expectation that it has to be instantaneous and without sacrifice.
To be fit and healthy isn't about "What the latest gadget is" or "What diet some celebrity is supposedly following". It's about a lifestyle choice, changing your habits and making a conscience decision to eat a healthier diet, commit to at least 3 exercise sessions a week and accepting who you are and your body type.
Not all of us are the same, some are tall, some are short, some are broad and some are slender or a combination of these.
Firstly, "You have to Love yourself" and accept your body type because there's no changing it; all you can do is tone and shape what you have to be your best. Don't compare yourself to others or their achievements, all you can do is your Best and be proud of it.
Secondly, You don't need an "Infomercial Contraption" from a celebrity on TV. Find a Cardiovascular (aerobic) activity that inspires and challenges you. It could be a team sport or an individual sport or activity, it could even be as simple as Walking. Because to increase your fitness or your cardiovascular endurance you need to do some form of Aerobic Exercise and it needs to be done on a regular basis. Unfortunately, being Fit and Healthy is not something that you do for a while and the effects last forever, it's a long term Lifestyle choice and that is why you need to find an activity or activities that you can stick with and that give you honest enjoyment.
Fact, to use up calories or as it is usually referred to "burn calories" you need to perform an amount of Work or Exercise (that require calories as fuel) and consume a lesser amount of calories from your food intake. That way your body will take up energy stores (fat) from the body to make up the difference. So as everyday passes you will use up a little more fat and eventually lose weight. That's how it works, for all of us.
Thirdly, "What you eat" will make all the difference. We live in a fast paced world of long working hours and what feels like less leisure time. We are rushed to get things done and sometimes this can lead to sacrificing what we eat. It's easier to grab a take-out meal or microwave a processed dinner, than to go to the Market and buy fresh food and vegetables. What we eat fuels our body, helps it to function properly and obviously sustains us. The old saying "You only get out what you put in" is so very true when it comes down to your food choices.
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