If you want to explore any of these tips even further or have any questions or comments, please
contact us! 8/27/2008 Go for Yourself, Not to Impress - Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.
8/26/2008 Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
8/25/2008 Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
8/24/2008
Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But
fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
8/23/2008 Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
8/22/2008 Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
8/21/2008 Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
8/20/2008 X Your Calendar - Draw a red “X” through any day on the calendar you go to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
8/19/2008 Get a Buddy - Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
8/18/2008 Schedule During Quiet Hours - Don’t put exercise time in a place where it will easily be pushed aside by something more important, after all, what's more important than your health. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
8/17/2008 Commit for Thirty Days - Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
8/16/2008 Reward Showing Up - Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
8/15/2008 Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.
Don’t Break the Habit - The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
8/14/2008 "If you have a bad run, don't obsess about it. You're always going to have days when your legs feel dead." HEATHER HANSCOM, 2004 U.S. Women's Olympic Team.
Happy Birthday to me!
8/13/2008
Ice Or Heat? Jumping into a jacuzzi always sounds so soothing when you've sprained, twisted or wrenched some part of your body. There's just something about the warm, whirling water that makes you feel as if the hurt will be all better.
There's just a little catch to that moment of pleasure: The soothing warmth -- of jacuzzi water, heating pads or hot baths -- can actually prolong the pain and extend your recuperation.
How does this stranger-than-truth concept work when heat can feel so yummy? Injuries, you see, result in swelling. You can observe the area puff up with severe twists, while minor pulls bring on swelling in soft tissue that you can't really see.
What you want to do -- immediately, if not sooner -- is stop or reduce swelling. That's because any swelling causes damage to tissue cells which slows healing and makes movement of the hurt body part impossible or painful.
Without movement, you can't maintain strength or flexibility, not only in the hurt part but in adjoining muscles that are also forced into inactivity. Once the swelling goes down, you'll have more strength and endurance to catch up on.
Losing the fitness you worked so hard to gain can be frustrating. Watching from the sidelines isn't any fun either. Regaining your workout motivation can be really tough.
Heat actually increases the amount of demon-swelling that will sideline and frustrate. Ice, as much as it makes you cringe, is your best friend.
Even the tiniest twinge or pain will get numbed out from ice packs. Aggressive athletes can use ice after nearly every intense workout because when you push that hard, you invariably tweek a few muscle fibers. Once you get used to the initial sting of the cold, you'll love it. Or most of you will. Some people have zero tolerance and will never get used to the deep freeze.
Here are the guidelines:
Choose crushed ice because it molds well. Or add a little water to a bag of cubes. Chemical packs can get too cold. Bags of frozen peas or corn are convenient and moldable, but may not be cold enough. Ice as soon as possible after an injury and continue for 48 to 72 hours. For chronic strains, ice after every workout. Apply ice two to three times a day, for 10 to 20 minutes each time. Don't put ice directly on your skin unless you are moving it to massage the area. Use heat only after the first two to three days of ice treatments. Taylor suggests icing after a workout, then using a heating pad at night. To avoid burns, don't turn it on high or put it directly on your skin. Heat can be appropriate to relax simple muscle spasms or cramps. But, if in doubt, ice, ice, ice.
8/12/2008 Recovery is just as important as training. When you lift weights, you're actually tearing down muscle fibers. It's only after you've completed your workout that your muscle tissues begin the rebuilding process. To allow that process to unfold properly, give your body adequate downtime in between workouts. As a beginner, don't lift more than three or four times a week, never work the same muscle group on consecutive days, and never train a muscle group that's still sore from a prior workout. For optimal results, you also need to maintain a proper nutrition program, which calls for five or six nutrient-packed small meals a day (four, at minimum). Finally, you need to get enough shut-eye--at least eight hours of it. Adequate sleep keeps you mentally and physically sharp for your workouts, and the act of slumber itself accommodates the release of growth-inducing hormones.
8/11/2008 Which comes first, cardio or weights? Unless it is the primary focus of your training, do cardio after, not before, you lift weights. Or do it during another part of the day, or better still, on a separate day. "If you perform aerobic-type exercise first, you'll be fatigued for your weight training," says Cotton. "As a general rule, strength training has less of an impact on cardio than cardio has on strength training."
8/10/2008
The two most important times to eat (if you are an athlete looking to train hard and be able to keep it up) are when you wake up and after you train. You need fuel in your tank to train hard, and if you don't fill 'er up at
breakfast, you'll be running on fumes later. "Make sure the majority of your breakfast consists of carbs, with some protein, maybe in the form of egg whites, thrown in for good measure," says Jacqueline R. Berning, Ph.D., R.D., an assistant professor at the University of Colorado in Colorado Springs. "Low-fat yogurt, or milk and cereal, would also fit the bill." It's equally critical to refuel immediately after you train, when your body's cells are most receptive to replenishing the energy they just spent. A premade drink containing both carbs and protein will satisfy immediate postworkout needs in the short run. A more substantial meal, however, consisting of complex carbs and complete protein (chicken breast contains a better amino-acid profile than egg whites, for example) should be consumed within 90 minutes of a workout.
If you're exercising to stay fit and healthy, (like me), eating breakfast is still very important for energy but eating shortly after exercise becomes less important.
8/9/2008 Are you new to exercise? Don't be a workoutaholic. Many beginners train feverishly under the assumption that more is better, especially when results first appear. However, you're much better off easing into the process. "At first, your muscles aren't ready to do a lot more than they were doing before--they're ready to do a little more," says Richard Cotton, M.A., chief exercise physiologist with First Fitness Inc. in Salt Lake City and a spokesperson for the American Council on Exercise. "You increase your chances of success by moderating your activity a little bit. The morning after a workout, you want to feel like you trained, but you don't want to have to crawl to the bathroom."
8/8/2008 Children Fit in 60 Minutes
Keep your kids healthy with fitness! Unfortunately, kids are leading an increasingly sedentary lifestyle surrounded by junk food (even in schools). The USDA and the Centers for Disease Control promote youth fitness and health through several programs such as VERB, Powerful Bones for Powerful Girls, BAM!, Body and Mind, and Kids Walk-to-School. No matter what the youth fitness program, the USDA and CDC recommend 60 minutes per day of physical fitness activity for children and adolescents.
It's important to note that kids don't have to go a full hour straight. A fitness routine for your preteen or teen could include a run in the morning, a game of Frisbee with friends and the dog in the afternoon, and shooting hoops at night. Just make sure your child or teen enjoys some muscle exercise and some cardio, and burns some calories. It's one of the best, most lasting gifts you'll ever give your children.
8/7/2008
Rise and Work Out!
Individuals with exercise-induced asthma may be less likely to experience an attack in the morning than in the evening, according to the results of a new study.
8/6/2008 'Just Do It' Attitude Works With Exercise
Zero Tolerance for Excuses Cited by Middle-Aged Exercisers
By Miranda Hitti
WebMD Health NewsReviewed by Brunilda Nazario, MDMay 6, 2005 -- Thinking about making exercise part of your life? Just lace up your shoes and get out there, and don't give your brain time to hem and haw about it.
That's what successful middle-aged exercisers say they do. Their approach is outlined in May's issue of Psychology of Sport and Exercise.
In the words of two women in the study: "I don't think about it. Just do it," and "If you think about it, you can talk yourself out of it."
Active people ignored their brain's chatter and made exercise a non-negotiable part of their day, write researchers from Canada's University of Alberta, including Sandra O'Brien Cousins, PhD, professor emeritus of physical education and recreation
8/5/2008 (Cycling Tip) Tips on GRINDING UP THE HILL:
Selecting a gear that allows your to have a cadence of only about 50-75 RPM up the hill. You know you're grinding when you're using your entire body!
More old school, but still has a lot of followers.
PROS: If you're more muscley and strong, this is a tactical choice as it utilizes that strength and
may allow you to go faster--at least at first. It also allows you to keep your heart rate lower.
CONS: Huge demand on your muscular endurance and ligaments and tendons. It can leave some serious damage and lead to cramping for many.
TIP: Grinding scares most people, and that's OK, but you should still practice it in your riding to
build the strength and grit you need to spin!
This one is tough for most and takes serious core strength, low back durability, and GRIT!
8/4/2008 (Cycling Tip) Tips on SPINNING UP THE HILL:
Selecting a gear that allows you to have a cadence of about 85 RPM + up the hill would be what I would consider "SPINNING the hill."
Becoming more and more popular with triples and compacts. So, is it right for you?
PROS: Less demand on your muscular system. So, if you have less strength, this method may
be of benefit to begin to practice in your training.
CONS: Huge aerobic and neuromuscular demand! This spinning may sound like the easier option, but it takes control, practice and an aerobic system that can handle the load! HR can shoot way high!
TIP: Spinning with more foundational strength and neuro control will make you FASTER! Yes,
like Lance did. Just spinning without strength is POINTLESS!
8/3/2008 Walk, walk, walk! Turn downtime into uptime. Take a 2-minute walk during TV commercials, while your computer is booting up, or when waiting for the copy machine. Fifteen 2-minute walks per day add up to fulfill the surgeon general's exercise prescription! That's it. 30 minutes a day will offer you a world of healthful benefits.
8/2/2008 Runners and Yoga
"Yoga improves strength and balance, but one of the best things it can do for runners is increase flexibility," says Bruce Dick, M.D., a partner of Orthopedic Associates of Saratoga in Saratoga Springs, New York, who has been doing sun salutations since the early 1980s, when he needed to improve his flexibility for triathlon training. He still recommends yoga to his patients, especially those who think running a marathon is easier than touching their toes. "If you don't have the flexibility in your hip flexors and hamstrings to create an adequate range of motion, your body will ask that motion to come from other joints--joints not meant to produce that motion. So you get early fatigue, early breakdown, and you expose yourself to injury."
Check out Yoga with Erika at TBS. We currently offer two classes per week. Becky tries to attend as many of these classes as possible and it does help keep her injury free.
8/1/2008 Using Bad Form on Cardio Machines
The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows.
Better Technique on Cardio Machines
Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. For the most effective workout of all, walk or run naturally, without touchinig the hand rails. This is true for elliptical trainers, steppers and treadmills...... And save the reading for after your workout so you can focus on good form.
7/31/2008 DON'T DO IT #2 Upright Row
The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.
Instead: Safer Alternative to the Upright Row
Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body.
7/30/2008 DON'T DO IT #1 Lat Pull-down Behind the Head
The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move -- done wrong -- can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.
A safer lat pulldown:
On the pull-down machine, lean back a few degrees, use a wider-than-shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull-down works the muscles of the upper back.
7/29/2008 Preventing Pancreatic Cancer
Exercise and fitness help prevent many cancers. Being physically active reduces the risk of pancreatic cancer, especially among people who are overweight, who may be at greater general risk.
7/28/2008 Lunges: Extra Challenge
Try stepping not just forward, but back and out to each side, with each lunge.
7/27/2008 Lunges
Why it's a winner: Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance.
How to do it: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor — but don't let it touch the floor.
7/26/2008 Simply, a superb exercise.....Squats
Why it's a winner: Squats work multiple muscle groups — the quadriceps, hamstrings, and gluteals — at the same time.
How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles. Anyone body heard of Hindo squats?
7/25/2008 Interval Training (or adding more fun to your workout)
Why it's a winner: Adding interval training to your cardio workout can boost fitness, burn more calories, and help you lose weight. The basic idea: Vary the intensity of your aerobic workout to challenge your body instead of loafing in your comfort zone.
How to: Push up the pace for a minute or two, then back off for 2-10 minutes, depending on the length of your workout and how much time you need to recover. Do this throughout the workout.
7/24/2008 Journaling Your Way to Good Health
Whether you want to lose a lot of weight, get into better shape, or change some unhealthy patterns, experts agree that journaling is one of the most important elements for success. Many women overeat or partake in other unhealthy activities as a result of too much stress. Additionally, there is evidence that suggests that stress in and of itself may cause weight gain, high blood pressure, and insomnia, among other ailments. Women can release some of that stress through journaling. Keeping a diary or a journal helps women think more clearly about their eating and fitness habits, identify the bad influences, and come up with better solutions to achieve her goal(s).
7/23/2008 Mind Fitness Problem: You forgot why you walked into another room. (That's happened to me more times than I like to think about). Sooooo,
You were probably distracted en route, or the item you wanted to remember wasn’t noteworthy enough to be registered completely in your brain, says Zaldy S. Tan, M.D., who is the author of Age-Proof Your Mind (Warner, $25, www.amazon.com).
Solution: Visualize what you want or need before you start walking into a room, says Tan. He also recommends linking items you want to remember with something familiar. If you want to get your summer clothes out of the basement, before you set out, think of yourself on the beach or beside a pool in your swimsuit. This system makes the items more vivid and therefore more memorable. When you forget to visualize what you want and find yourself thinking, Why am I in this room? retrace your steps mentally and, if that doesn’t work, physically. “Ask yourself what you wanted before you left, whom you were with, or how you were feeling,” says Elizabeth Edgerly, Ph.D., chief program officer for the Alzheimer’s Association in Northern California and Northern Nevada.
7/22/2008 Hills are our friends
A tip to make running, walking or biking hills seem easier: Pick a landmark that's partway up the hill, such as a street sign or mailbox. Concentrate on the landmark but don't think about the hill. Once you pass the mark focus on the next one you see up the hill.
7/21/2008 Iliotibial Band = knee pain
Stretch the band, the iliotibial band, that is. The iliotibial band runs on the outside of the thigh from the hip to the knee. When it is irritated, pain is usually felt at the knee. Runners, cyclists, skiers, and aerobic exercisers should stretch it to prevent injury. To get a good stretch of the IT band of the right leg, cross the leg behind your left leg while standing and lean sideways to the left for thorough IT muscle stretching.
7/20/2008 Fitness Ball Workout Routine
Have a ball using a fitness ball! Any fitness ball workout offers a fun and light-intensity workout program capable of toning your muscles. Whether you use a squishy ball or a firm ball in your workout plan, your abs and inner thighs will be firm and not squishy.
You can also use the fitness ball alone or incorporate it into your workout program. Many of our fitness classes at TBS incorporate the physio ball. If you want to use one to strengthen your core but are not sure how, please ask us at the front desk. We'd be happy to share our knowledge with you.
*Want better posture? Try taking your ball to work with you and sitting on it instead of a backed chair!
7/19/2008 Blister Prevention
Blisters may seem minor, but a bad one can cause you to miss days of training. When you find, say, a new shoe starting to rub, cover the area with a band-aid or moleskin before a blister develops. Also, your local CVS, Rite Aid or Walgreens have great products on hand for after a blister has ocurred. Their called Blister Shields, (or many offshoots from that) and they are terrific. If you have a blister, you can cover it with one of thies items and go our an run like there is not tomorrow. Not only do they prevent further problems, they also promote healing. I highly recommend you check them out if you have a problem. If the problem arises from a new shoe or boot, you might want to bring it back to where you got it and ask if they have any suggestions.
7/18/2008 Avoid Lightning
If you hear thunder, it´s time to get off the golf course, get out of the water, or bring the boat to shore. When there´s 20 sec between flash and bang, the lightning is 4 miles away (5 sec/mi) and you should seek shelter.
If caught in the open in a lightning storm, stay away from solitary trees and poles, metal, including any you are wearing, water, and other people. Get to a ditch or low lying area and squat down until you´re sure the lightning is gone. Lightning likes to strike the highest thing around; don´t let it be you.
7/17/2008 Remember R.I.C.E.--rest, ice, compression, elevation-------
as first aid for joint and muscle injuries. Note that it's ice, not heat for the first 48 hours or as long as swelling is present. Even if you have an injury like a bad ankle sprain that requires medical attention, ice it right away, then go to the doctor, unless you can get to the doc in a few minutes.
7/16/2008 Shin Splints
To prevent shin splints, strengthen the front of your lower leg by lifting the side of a weight plate with your toes (heel on the ground) or walking around on your heels, then stretch your calves. If you have mild shin splints, cut back on your running, ice afterwards, and check that your shoes aren´t worn out. Massage your shins with a rolling pin or "The Stick" available at TBS or by using the "foam roll" also avaialble at TBS. Look on our website under "foam roll demo" to see how to use it or ask us at the front desk.
7/15/2008 Foot Pain
To relieve pain on the heel or sole of your foot, roll the foot back and forth over a cold soft drink can. Better yet, freeze a paper cup filled with water and use that. Make sure to stretch your Achilles tendon regularly.
7/14/2008 Sit Up Straight
See if you can program your computer to remind you to correct your posture every 20 or 30 minutes. This can reduce the neck and shoulder pain you get from slouching over the keyboard for extended periods of time. If the computer won't cooperate, remind yourself some other way, by getting your watch to beep or even using Post-it notes.
7/13/2008 Fibromyalgia
If you have fibromyalgia, don't fear fitness. Although fibromyalgia is characterized by chronic pain, a fitness program relieves the symptoms, as well as improving overall health and fitness. For many people with the condition, exercise works better than any other treatment. Start slowly and avoid activities with a lot of impact. Weight training is good, but start with light weights and one set. Increase weight when you can without causing pain.
7/12/2008 Children Fit in 60 Minutes
Keep your kids healthy with fitness! Unfortunately, kids are leading an increasingly sedentary lifestyle surrounded by junk food (even in schools). The US Department of Health and Human Services and the Centers for Disease Control promote youth fitness and health through several programs such as VERB, Powerful Bones for Powerful Girls, BAM!, Body and Mind, and Kids Walk-to-School. No matter what the youth fitness program, the USDA and CDC recommend 60 minutes per day of physical fitness activity for children and adolescents.
It's important to note that kids don't have to go a full hour straight. A fitness routine for your preteen or teen could include a run in the morning, a game of Frisbee with friends and the dog in the afternoon, and shooting hoops at night. Just make sure your child or teen enjoys some muscle exercise and some cardio, and burns some calories. It's one of the best, most lasting gifts you'll ever give your children.
7/11/2008 Diet:
If you're in the process of losing weight or maintaining your weight loss and someone asks you to go to an all you can eat buffet..........JUST DON'T DO IT!. Avoid an "all you can eat" situation like the plague.
7/10/2008 Ten Thousand Steps
As the old saying goes, the journey of a thousand miles begins with one step. How about 10,000?
An interesting new way to make sure you are getting enough exercise to improve your health and fitness is to count the steps you take during the day. The target is 10,000. You can count them however you figure out (it´s a footstrike, so left-right is 2) or use a device called a pedometer. Running or jogging steps count as well as walking, and the device counts steps on the treadmill, StairMaster, elliptical trainer, and pedal revs on the upright but not recumbent bike. Steps taken during sports like tennis or soccer will also count.
You´ll probably be surprised at your total, but this is a great health and fitness motivational technique for your fitness workout. 10,000 can help control weight as well as improving cardio fitness, cholesterol levels, blood pressure, and diabetes risk.
7/9/2008 Walking Hills
It's all uphill from here--and that's a good thing. Don´t avoid walking up hills; they make you stronger. If a hill is too steep for comfort, zigzag up or down. Hill walking for exercise builds leg muscles, and you can enjoy the view while walking.
7/8/2008 Ankle weights when walking:
Never use ankle weights when walking for exercise. Your ankles have enough work to do in fitness walking. Wrist or hand weights are not as likely to cause injury as ankle weights, but can still stress your joints. If you want to burn more calories during walking exercise, walk farther or faster. If you want to get stronger, lift weights.
7/7/2008 For better health:
Eat brown rice, whole wheat pasta and whole wheat bread. Get used to it. If I could, ANYONE CAN! Steve
7/6/2008 Stay Motivated!
How do you do that? Simple -- you set up goals that are preposterously, stupendously easy, things at which you cannot possibly fail. Maybe it's walking for one minute. Maybe it's doing three minutes on a treadmill. Maybe it's watching the first four minutes of a Tae-Bo tape from your living room couch.
Think that's silly? Think again. Remember that your subconscious doesn't evaluate big or little, it only knows success or failure. If you tell yourself you're going to do 30 minutes of aerobics and you only do 27, that's logged as a failure. Couple of those and you lose motivation and are out of the game. But if you tell yourself you're going to do three minutes, and you actually do them, it's recorded as a success. You leave the game a winner.
Now the trick is to do that every day. Why? So you can build up the habit of believing your own word. It does not matter what you do, it matters only that you do it. And that you do "it" successfully. That your subconscious scores it as a 'win.'
So set it up so that it's impossible to fail. Don't worry about it if the goal you set seems ridiculously easy. That's OK -- you'll be upping the bar soon enough. Remember that the prime goal here is not the amount of exercise you do or how "good" you are on your "diet"; the prime goal here is to develop a new habit -- doing what you say you're going to do.
So bypass the "no motivation" blockade by forgetting about the enormity of the goal. As you rack up your successes, your motivation will grow, the pounds will come off, and your body will change.
7/5/2008 Massage:
More and more sports and fitness enthusiasts are including massage as a part of their conditioning programs. It's not just for the professional athlete or the person who is training for the Olympics. Massage is for everyone and needs to be looked at as a health benefit and not a luxury. People just like you and me are including massage as part of their regular exercise programs. Almost anyone can benefit from massage, athlete or not.
Commonly known benefits include relaxation, improved circulation and relief of muscle tension. Fitness enthusiasts/athletes will find that massage helps improve their flexibility; muscles tend not to be as sore and stiff; it helps in their recovery time, and reduces the anxiety of athletic competition. Massage can help improve performance, increase endurance, and help lower fatigue levels. By reducing fatigue, althletes can train better with longer more effective workouts. When you choose massage or stretches between workouts, there is a high increase in recovery time.
7/4/2008 Working out should be a challenge, but it definitely should not be painful. If you find yourself running straight for the ice packs and aspirin after working out, you are probably doing something wrong. Before you convince yourself you have a wonderful excuse to quit, try evaluating your exercise program. We can help. Just ask to talk to one of our staffers. We'd be glad to sit down with you and figure out what's going on.
7/3/2008 How long should you exercise? Experts say that, at a minimum, you should exercise for at least 20 minutes a day. I don’t know about you but 20 minutes is not a long time to exercise. If you get up just 10minutes early and get 20 minutes of exercise the you will have to rush around and still get to work on time.
7/2/2008 Everyone with high blood pressure -- 72 million Americans -- should own a home monitor and do regular pressure checks, the American Heart Association and other groups urged Thursday in an unprecedented endorsement of a medical device for consumers.
7/1/2008 Get prepared. Fit people pack their gym bags the night before, have clothes laid out for exercise, toiletries packed for a shower, clothes for work and an appointment in their planner for physical activity. They regard their workout appointments as highly as any other business or social commitment.
6/30/2008 Have back up plans for all of your workouts. For example, you may plan to workout for an hour after work by doing both cardio and strength training. Then your boss asks you to say late. Your workout time is now limited to 30 minutes. Know ahead of time exactly what workout you'll do in that shortened time period so that you don't waste precious workout time or worse decide to forego it all together. Missing a workout certainly will not be detrimental in the long run unless it happens all too frequently. If your life is hectic, as most are, have your backup plans at the ready
6/29/2008 Run for your life: If you are new to running be sure that you have been walking for 30 minutes at least 3 days a week about 3 months before you try to transition to running.
6/28/2008 Water water everywhere. Consume at least 64 ounces of water per day, plus an additional 16 ounces for every hour of moderate-intensity exercise. Each day fill a container(s) with your daily water supply so you'll always know how much you've drank and ensure you drink the required daily amount.
6/27/2008 Watch your caffeine! Decrease your caffeine intake. Too much caffeine can decrease the burning of stored fat.
6/26/2008 Slow down, you eat to fast. Try to make your mealtime last. Try to take at least 20 minutes to complete a meal. This is how long it takes for your brain to recognize that your stomach is full.
6/25/2008 Eat breakfast every day. People who eat breakfast consume fewer total calories during the day then those that don't.
6/24/2008 Check it twice! Make a list of all the benefits regular exercise provides you. Everything from feeling healthier, sleeping better, preventing depression, feeling stronger, etc. Post this list somewhere that you will easily see it everyday so that it can serve as a reminder why you should workout.
6/23/2008 Stretching: When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser). If you're going for a run, start with a fast walk or a very slow run for 5 minutes and then do some lite stretching. If you're lifting weights, start out with a 5 minute warm up on the exercise bike or on a treamill or elliptical, followed by some lite stretching.
6/22/2008 LOOK MA, NO HANDS! When working out on cardio equipment (e.g. elliptical trainers and treadmills), don't lean heavily on the handrails. This will reduce the amount of calories you burn and will not help your posture.
6/21/2008 Walking Tip: Include interval training walks that include periods of very brisk walking followed by slower, recovery times. See that next telephone pole in front of you. Walk at a much faster pace to get there, then got back to your normal pace. Do that a few times during your walk. Then pick up the pace between 3 poles. This will, without a doubt increase your endurance.
6/20/2008 Stretching and flexiblity are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) with a slight warm up beforehand and after each workout. If you can't do both, then make the after stretching a priority.
6/19/2008 Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.
6/18/2008 Focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Choose a size that allows you to train with correct form. If you're not sure if your form is correct, ask one of our fitness staff. They can help you!
6/17/2008 How much weight should you be lifting? Be sure you are training with the proper resistance size. Ideally, you should choose a size that fatigues you after 10-12 reps.
6/16/2008 If you're a woman, don't be afraid of strength training. You won't bulk up (unless you are really trying to). And, resistance training is easy to start. With professional guidance and direction, you can quickly learn how to train properly. Have a session or two with one of our personal trainers and a periodic tune up with one to keep you on track.
6/15/2008 Is strength training important? You bet! Include some type of strength training in your weekly exercise regimen no matter what your fitness goals are. Resistance training provides many health benefits that you cannot get from cardio workouts.
6/14/2008 Stair climbing is a low-impact alternative to running.
6/13/2008 Replace your sneakers often. At least after every 250 - 500 miles of walking/running. The material in the sneakers breaks down with use and even just from aging. Even if you don't use them, they should be replaced after a few years. This can prevent knee issues, hip issues and more.
6/12/2008 Just do it! Don't take the all or nothing approach. It's better to do a little training than none at all. So, even if you can only fit one strength training routine in a week, you'll still benefit from it. Trust me, I've been there. One strength training workout per week is far better than none.
6/11/2008 Exercise on a Physio Ball (a.k.a. Swiss ball, Exercise ball).This is not a fad. The swiss ball has been proven to work and has been used for many years in physical rehabilitation. One of the best exercise tips I can ever give you is to tell you to use an exercise ball in your routine. Most any exercise can be done on it and the exercise ball works your body's core muscles with each exercise you do. The result is you get better results in less time! Not sure how to use one, come to any one of our fitness classes. Most of them incorporate "the ball".
6/10/2008 Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
6/9/2008 Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
6/8/2008 One arm kickbacks. One-arm kickbacks are great for toning and strengthening tricep muscles in your upper arms. Don't know how to do them, just ask us at the front desk. Many of our staffers are very familiar with these little tricep builders.
6/7/2008 Crunch in Bed
Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.
6/6/2008 Weight Bearing Exercise
Weight bearing exercise strengthens your bones. Weight bearing exercise refers to you supporting your own weight. Swimming, where the water supports you, and bicycling, where the cycle supports you, are not good for this purpose although they are great cardio fitness exercises. Running is excellent, and even walking reduces the risk of hip fracture in older people.
6/5/2008 Mid-Life Weight Gain
Yes, we do tend to gain weight as we grow older. You need both cardiovascular and strength exercise to head off mid-life weight gain. Cardio exercise burns calories while you work out and increases your endurance for further activity. Strength training builds up your muscles so that they burn more calories at rest, raising your metabolic rate.
6/4/2008 Heart rate and training: This is a tip that just keeps on coming back. Do you get the message!!!!!
Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max. The higher your heart rate, the more calories you will burn and the more fit you can become. To figure your maximum heart rate, simply subtract your age from 220. For example, if you're 30 years old, you would have a maximum heart rate of 190. To work at 70% of your maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.
6/3/2008 Weight loss tip: Exercise: Do not always depend on your car for everything, walk or bicycle wherever you can. Go hiking and those backpacks help to burn extra calories. Make friends who have a active lifestyle, join gym where there are other people like you, looking to improve their lifestyle. Remember to increase your exercise in a progressive manner day by day instead of doing strenuous exercise from day one. Be practical on what your body can take and avoid overexertion.
6/2/2008 Weight loss tip: Drinks: Soda, juice, cream are all loaded with sugars which we usually do not account into out diet plan. Drink water instead.
6/1/2008 Weight loss tip: Eating smaller frequent meals will help you cut down the total intake of calories compared to 3 big meals a day.
5/31/2008 Weight loss tip: Read those nutrition fact labels: It is a good idea to know how many calories you are consuming. Some foods combo's can be deceptive, for example if you are having a plate of salad topped with lot of high calorie dressing and a soda, they you have just had more calories then you might get from a combination of grilled chicken sandwich (with no cheese and dressing) plus diet soda. So be smart with what you eat. Prefer home cooked food as much as possible.
5/30/2008 Weight loss tip: Eat at least 5 servings of fruits and vegetables every day. Most fruits are low in calories and make you full sooner. Not to mention the other vitamins and fibers they also contain.
5/29/2008 Weight loss tip: Keep track of everything you consume -
What you eat and what you drink. On a weekly basis review the journal, especially taking note of any emotional eating. If so, look at getting healthy low fat snacks that can substitute for those bad eating binge, or find distractions that can get you that outlet like going for a run.
A food journal is a great way to phase out your bad eating eating habits and lose the body fat.
5/28/2008 Park and Walk
Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness.
5/27/2008 Floss Your Teeth (Lynnette: This ones for you!)
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
5/26/2008 Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: It's hard to be unhappy when you're smiling.
5/25/2008 Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; EXERCISE; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5/24/2008 Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
5/23/2008 Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
5/22/2008 Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. When's the last time you walked the stairs at Wilsons Department Store? Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Just do it!
5/21/2008 Heart Rate Revisited. Is it important for weight loss. YOU BET!
Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max. The higher your heart rate, the more calories you will burn and the more fit you can become. To figure your maximum heart rate, simply subtract your age from 220. For example, if you're 30 years old, you would have a maximum heart rate of 190. To work at 70% of your maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.
5/20/2008 Healthy Ways to Lose Weight No. 5
Take a day off - It's important to reward yourself with small servings of foods you love once a week. If you don't, all you think about are those off limit treats.
With fat loss, it is all about making changes - eating better and getting more active. It's as simple as that. So start your plan of action and follow the above healthy ways to lose weight now!
5/19/2008 Healthy Ways to Lose Weight No. 4
Keep track of everything you consume - what you eat and what you drink. On a weekly basis review the journal, especially taking note of any emotional eating. If so, look at getting healthy low fat snacks that can substitute for those bad eating binge, or find distractions that can get you that outlet like going for a run.
A food journal is a great way to phase out your bad eating eating habits and lose the body fat.
5/18/2008 Healthy Ways to Lose Weight No.3
Drinking an energy drink after sweating from a good workout may make sense - but drinking them throughout the day will only have you riding a roller coaster of highs and lows from constant spikes in blood sugar levels and adrenaline. The long-term consequences can leave you fatigued, run-down, and possibly a few pounds heavier.
So look at cutting down on the sugary drinks, including the diet kinds - instead drink more of the free calorie drinks like water.
5/17/2008 Healthy Ways to Lose Weight No. 2
Intervals and circuits vastly reduce boredom. Traditional long steady state cardio training and/or weight lifting can become quite boring. Interval training and circuit training adds more variety, intensity and excitement to a workout. More importantly, it burns more calories during and after a workout. Try one of our Spinning classes for some great interval work or one of our fitness classes for some great circuit training. They will change up your workouts in a positive way.
5/16/2008 Healthy Ways to Lose Weight No.1
How to reduce overall body fat by realizing that food is not your enemy is a wise decision. Without food, our body cannot function for very long. It is what you were eating and how much of it that led you to gain the weight. Healthy natural weight loss is not about giving up food, rather it is about eating sensibly to control your cravings and feeding your body.
5/15/2008 Procrastination. The Arch Enemy of Success Tip no. 10
Pick activities that are fun. There are so many forms of exercise; you should be able to choose something that you find enjoyable. For example, you might love looking at houses, so walk through a neighborhood full of great houses. Or ride a bike along the beachfront. Or swim or belly dance… Whatever you enjoy – Just do it!
5/14/2008 Procrastination. The Arch Enemy of Success Tip no. 9
Choose exercise activities that fit with your lifestyle. If you are a busy mum with 3 kids under 3, it is unlikely that you can get to the gym 5 days a week. Similarly, if you are a corporate executive working a 60 hr week and commuting it is also unlikely that you’ll head to the gym straight after work at 8pm each day.
So pick exercise activities and times that fit with your lifestyle. A busy mum might be better off combining her exercise time with activities that include the kids. Pushing the pram off-road (i.e. not on pathways or the road) is an excellent workout for new mums. Or just chase the kids around for an hour at the park. It is also important for kids to learn that exercise is a part of daily life. Exercising as a family can have a very positive affect on family dynamics… like one of the sayings goes… the family that plays together – stays together.
5/13/2008 Proscrastination. The Arch Enemy of Success Tip no. 8
Take the approach that every bit counts. Incidentals count… hide the remote control! Make yourself take the stairs… park the car further away at the shops or at appointments… get off the bus or train one stop earlier… take the kids to the park and chase them around…or try getting up off the couch every ad break and move around (e.g. march on the spot or do pushups etc)
5/12/2008
Proscrastination. The Arch Enemy of Success Tip no. 7 Bargain with yourself… say you’ll just do 5 minutes. You might not feel like exercising, but tell yourself that you’ll start your program and only do 5 minutes and then if you still don’t feel like doing it you’ll stop. Most times you’ll finish your program.
5/11/2008 Proscrastination. The Arch Enemy of Success Tip no. 6
Reward yourself regularly. Bribes work with kids… why not you? If you make the bribe good enough, you’d be surprised what you might do. Try getting a group of friends together with similar fitness goals and “pool together” for a super prize! Or buy yourself some new clothes whenever you reach a weight loss goal…Whatever works.
5/10/2008 Proscrastination. The Arch Enemy of Success Tip no. 5
Document Your Progress. This is a great way to stay motivated. If you regularly review your progress and can easily see your improvements, you’ll be motivated to keep going. Don't forget, FITLINXX is a great resource to document your progress. You're increases in weight lifted per exercise; your total weight lifted for the day, week, month, year is always tracked and tabulated; you can add your cardio to your FITLINXX log. It's all very easy to do. Ask at TBS front desk if you're having trouble logging your workouts. We can help!
5/9/2008 Procrastination. The Arch Enemy of Success Tip no. 4
Get a Personal Trainer. A personal trainer is an even more committed version of the exercise buddy. A personal trainer is an appointment in your diary, that in some cases you will have to pay for even if you miss the session… this can be a great incentive to make sure you turn up! The advantage of a personal trainer is that you don’t need to think of the exercises yourself and you are more likely to train harder than if you were doing it on your own.
5/8/2008 Procrastination- The Arch Enemy of Success Tip no. 3
Get an exercise buddy. Find someone else of a similar fitness level to train with, and who is expecting you to meet them at a certain time and place, and then you are more likely to commit to training times that you’ve scheduled in your diary.
5/7/2008 Procrastination - The Arch Enemy of Success Tip no. 2
Schedule Your Workout times in your diary or on your calendar. Scheduling workouts at a similar time and on set days can develop a routine. This allows others to learn your routine so they can work around it too. Once it’s in your diary, you treat it as you would any other appointment.
It is important to schedule exercise at a time when you’re most likely to do it. Don’t schedule it into times where you are likely to be too tired or hungry. Personally I find that exercising in the morning is best because you reduce the chance of “not being able to fit in exercise” later.
About the Author
Liz Harper is a Personal Trainer living and working on the Gold Coast,Australia.
5/6/2008 Procrastination - The Arch Enemy of Success Tip no.1
Make sure you set yourself realistic goals. If you work a 55hr week, have a 1-2hr daily commute to/from work, plus family responsibilities, it might be a little bit unrealistic to expect yourself to go to the gym for 1hr, 6 days a week. Chances are, you’d be lucky to get there twice and the remaining four days would be guilt-ridden. Often this will make you abandon the idea of exercise completely.
It is important that EVERY exercise experience is positive. A better approach might be to allocate one gym day per week initially, and a 20 minute walk in your lunch break on another day. It is better to start off with smaller, achievable exercise goals and build up slowly until you are getting 150min/week of cardiovascular exercise.
About the Author
Liz Harper is a Personal Trainer living and working on the Gold Coast,Australia.
5/5/2008 Procrastination - The Arch Enemy of Success
The majority of us do it at some point in our life… and hey, some of us might do it every day… procrastination has a way of finding its way into many corners of our life.
At home it usually happens around housework… “I’ll take the rubbish out after the footy” or “I’ll wash up in the morning”…
When it comes to exercise, the excuses are endless… “I’ll exercise after work”… then after work, it’s “oh I feel a bit tired… I’ll exercise in the morning”… then after going to bed too late and sleeping through the alarm, you repeat the procrastination game.
Sometimes the excuses are more elaborate… “I need to buy a new pair of sneakers first and if I’m doing that I should probably book an appointment with the podiatrist to check if I’ll need orthotics”.
But if you are serious about your Health and Fitness, then you must overcome procrastination. Over the next several days I'll put up some tips on how to get your health and fitness regimen back on track.......or at least pointed in the right direction.
5/4/2008 Multivitamins Are Still a Good Idea
From Harvard Health Publications
The daily multivitamin pill is no substitute for a good diet. But none of us is perfect when it comes to healthful eating. We may know all about the virtues of leafy green vegetables and whole grains, but convenience and cravings lead us astray. The multivitamin is partial protection from our lapses. I have heard this from several nationally known doctors over the last few months. Take fish oil and a multi-vitamin as a way to help with a less than perfect diet.
5/3/2008 Start your day with breakfast. Breakfast is arguably the most important meal of the day. Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!
5/2/2008 Before you reach for that treat! Here’s a list of the calories and fat grams in one-half cup servings of several popular brands of ice cream and frozen yogurt--remember, it’s just one-half cup:
Product Calories Fat Grams
Ben & Jerry’s Vanilla 240 16
Cold Stone Creamery Vanilla 160 9
Breyers No Sugar Added Vanilla 99 4
Breyers All-Natural Light Vanilla 110 3
Breyers 98% Fat-Free Vanilla 93 1
Frozen yogurt--nonfat milk 100 0
As you can see, fat content can really affect the calorie levels of foods because fat has nine calories per gram. What complicates fatty sweets such as ice cream and yogurt is the sugar content, but that’s another lesson. Becky and I treat ourselves to a wonderful little treat called "The Skinny Cow". It's a lowfat ice cream sandwich that comes in several flavors. Our favorite: Strawberry Shortcake. 140 calories wiht 2 grams of fat. 2 Weight Watchers Points per sandwich.
5/1/2008 (Happy May everyone). Divide and conquer. If you're very busy during the day and can't work out for a full hour at a time, break it up into two half-hour sessions. For example do a half hour of aerobic exercise at lunch and a half-hour of weight training after work or vice versa.
4/30/2008 Aim for a healthy weight. People who need to lose weight should do so gradually, at a rate of one-half to two pounds per week.
4/29/2008 It's Never Too Late to Start Exercising
Lifelong couch potatos, fitness may be just around the corner for you. If you're in your 60's, starting an exercise program may seem daunting. But new research suggests most older adults can do some form of exercise and reap the benefits...starting now. It may be harder to get started after a long bout of inactivity but the results are worth it.
4/28/2008 Want to Significantly Cut Your Risk of Stroke? Hit the Gym
Stroke is the third leading cause of death in the U.S. But there's good news if you want to cut your risk. A new study found that just 30 minutes of moderate aerobic activity, 5 days a week, may lower your risk of stroke by 40 percent. So what are you waiting for. Come join us!
4/27/2008 Do squats: It's a full lower body workout.
4/26/2008 Hire a personal trainer for one hour and discuss short-term and long-term goals. If you're looking to jumpstart your current program; if you're just looking to start a program; where ever you're at, hiring a personal trainer will give you a good place to start, it'll give you a plan, and it'll motivate you to get moving again.
4/25/2008 Exercise outdoors. Research shows that being exposed to natural light can make you feel more energetic. Now that the weather is cooperating and the days are longer, go to a park or beach and run, walk, cycle, rollerblade or swim. The varied terrain will challenge your body in ways that indoor exercise machines can't. Keep in mind though that any of the cardio activities or gardening or other yard work does not replace weight lifting to keep you muscles strong. Life is a balance. Use all the weapons you can to continued good health......weight lifting; flexibility training; cardio work and proper eating. It all goes hand in hand.
4/24/2008 Drink lots of water. If you exercise for an hour a day you lose 20 percent more fluid than you would if you just sat still and it's even higher on hot, summer days. Dehydration can cause headaches, diarrhea, muscle cramps, and exhaustion, and water is the best (no-fat, no-calorie) way to hydrate.
4/23/2008 Goal setting in regards to your fitness level. Whether you want to be more fit or lose weight or simply be healthier, signing up for an event and working towards being able to achieve it truly helps motivate one to keep moving.
Sign up for a fundraising walk. There sure are plenty of them out there. If you can comfortably walk a certain number of miles now, sign up for something that is longer and work towards achieving it. Perhaps even walk a marathon. If you want to lose weight, it's a great goal.
Sign up for a 5K or 10K race. If walking is no trouble for you, sign up for a 3 mile running race that's several months away and work towards the ability to do it.
Sign up for an event in the Greenfield Triathlon. Swimming, biking or running.
No matter what the goal, set something in front of you that you need to work towards and tell people about it. It adds to your commitment level.
No matter what your goal, TBS can help you achieve it.
4/22/2008
Want to know the amount of each food group you need daily? Click on the governments food pyramid to the left and enter your data on the resulting website. This will give you an idea of the amounts and types of food groups you should be eating. Personalize what you need even more by having TBS test your
"RESTING METABOLIC RATE" to see if you have a slow, normal or fast metabolism. This will help pinpoint even more the amount of calories your body needs.
4/21/2008 Here are some samples of degrees of physical activities.
Moderate physical activities include:
Walking briskly (about 3 ½ miles per hour)
Hiking
Gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
Weight training (general light workout)
Vigorous physical activities include:
Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (freestyle laps)
Aerobics
Walking very fast (4 ½ miles per hour)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
Basketball (competitive)
Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.
4/20/2008 Stay Motivated! Surround yourself with fitness reminders at home, work, and on the computer. Wherever you can put a motivational tidbit, poster, computer background or whatever, just do it. It may serve to motivate you and get you past one of those hard times.
4/19/2008 Salad anyone? In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
Ask for salad dressing to be served on the side. Then use only as much as you want. You would be amazed at the calories you can save by not having your salad drenched with dressing.
4/18/2008 This came out of one of the Biggest Loser Episodes.
How many calories are in the "BallPark" goodies that you might buy. Think before you eat!!!!!
Ice cream, one pint: 752 calories
Pizza, personal-size pepperoni and cheese: 640 calories
Peanuts, regular-size bag: 578 calories
French fries, regular-size order: 360 calories
Hot dog (6 inches) with bun: 264 calories
Cotton candy: 220 calories
Remember the Biggest Loser episode when they were at the stadium and they had to climb the stadium stairs to retrieve the highest caloric containing food. As it turns out, they really didn't know what the highest food was and neither did a poll of the U.S. The correct answers are above. Before you sit down to eat the pint of icecream, take a look at the calories it contains. Yikes...........
4/17/2008 See your Doctor first? Not necessarily.....
Most adults do not need to see their health care provider before starting to exercise at a moderate level. However, men over the age of 40 and women over the age of 50 planning to start vigorous physical activity should consult a health care provider. Individuals with one of the conditions below should also consult a health care provider for help in designing a safe program of physical activity.
A chronic health problem such as heart disease, high blood pressure, diabetes, osteoporosis, asthma, or obesity
High risk for heart disease, such as a family history of heart disease or stroke, eating a diet high in saturated fat, trans fat and cholesterol, smoking, or having a sedentary lifestyle.
4/16/2008 About 60 minutes a day of moderate physical activity may be needed to prevent weight gain. For those who have lost weight, at least 60 to 90 minutes a day may be needed to maintain the weight loss. At the same time, calorie needs should not be exceeded. Children and teenagers should be physically active for at least 60 minutes every day, or most days. Again, this is in addition to your usual daily activities.
4/15/2008 Happy Tax Day How much physical activity is needed?
At a minimum, do moderate intensity activity for 30 minutes most days, or preferably every day. This is in addition to your usual daily activities. Increasing the intensity or the amount of time of activity can have additional health benefits and may be needed to control body weight.
More to follow on How much exercise. Check back tomorrow.
4/14/2008 Use your coffee break for something other than coffee and calories: If you have the opportunity, use your 10 or 15 minute coffee break as an opportunity to add 10 or 15 minutes to your activity level. Go for a walk. Hike the stairs. Ask a friend to join you. They might think you're crazy but after they see your increased weight loss, they might change their tune. You would be amazed as to how much these little efforts add up.
4/13/2008
Make physical activity a regular part of the dayChoose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy—such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. What’s important is to be active most days of the week and make it part of daily routine. For example, to reach a 30-minute goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at lunchtime. Or, swim 3 times a week and take a yoga class on the other days. Make sure to do at least 10 minutes of the activity at a time, shorter bursts of activity will not have the same health benefits. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.
This tip came from the US government health and fitness website: www.mypyramid.gov It's a very useful website packed with tons of good information. Please check it out.
4/12/2008 Recovery heart rate is important in helping predict your aerobic fitness and the health of your heart. It's defined by the American Council on Exercise as "the number of heart beats per minute following the cessation of vigorous physical activity." As cardio-respiratory fitness improves, the heart rate returns to resting levels more quickly. Within the first minute following cardiovascular exercise, the heart rate should drop dramatically. It continues to gradually decline, and in a person with high aerobic conditioning the heart rate will be very close to resting heart rate levels within two minutes following cessation of cardiovascular exercise.
4/11/2008 Exercise when you're sick? Here's a rule of thumb. David Nieman, Ph.D., who heads the Human Performance Laboratory at Appalachian State University, and has run 58 marathons and ultras, uses the "neck rule." Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don't pose a risk to runners continuing workouts. However, of course be cognizant of not spreading germs around the gym.
4/9/2008 Just do it. One of the most common excuses I hear for not working out is, "I just don't have time". To that I say bunk. I say.....make time. Make time to take care of yourself now....so no one has to take care of you later........
One little thing that I came up with that helps me get my 60 to 90 minutes of exercise in most days of the week is this. At the end of every hour I spend in front of my computer while I'm at home, I do a set of push ups; sit ups; squats; etc. Only takes me a few minutes, but if I spend a few hours in front of my computer, it really adds up. Truly, I've seen a difference in my strength. Because...........yep, when I'm not riding my bike, I've got my nose in my computer. Whether it's working on our website or downloading music for my next spin or answering email, I'm apt to spend hours in front of the computer. Dropping and exercising every hour on the hour keeps me alert, more in shape, more productive......and I must say, happier.
Again for those out there that say..."I just don't have time to exercise"........bunk. Just make time! Steve
4/8/2008 Energy sapper #10: Poor eyesight: Eyes are the windows to the soul, a poet once said. But when they're out of focus, they can trigger fatigue, says Stephen Miller, O.D., director of the clinical care center for the American Optometric Association. "If you're having a hard time focusing, you'll twist your body into awkward positions like leaning forward into the computer screen or hunching over your desk." Those positions, says Miller, can make you tired. Vision problems also hamper concentration, which can cause fatigue.
Fatigue Fighter: Take a five to ten minute break from your computer every hour. Relax or do other, less visual tasks like making phone calls. Take note if reading traffic signs isn't as easy as it once was (a potential indication of near-sightedness) or whether you're holding reading material at arm's length (a sign of far-sightedness). See a vision specialist if you suspect problems.
I don't know about you but this one fits me like a glove. I never realized that my vision, or should I say deteriorating vision, could actually slow me down or make me feel tired. You'll surely be seeing me with glasses very soon. Steve
4/7/2008 Energy sapper #9: Noise If you work amid loud noises, chances are that you end your days bushed. Israeli researchers had 35 workers in a clamorous textile mill alternate wearing and not wearing earmuffs while working. The workers were asked at regular intervals to submit urine samples and fill out questionnaires. The urine of workers with no sound protection tended by the end of each day to be significantly higher in cortisol, a chemical that indicates stress. Workers with no earmuffs also reported considerably higher levels of afternoon fatigue and crankiness.
Fatigue Fighter: If surrounded by loudmouthed colleagues, suggest they quiet down. If you have a door, shut it. If earplugs are doable, do.
4/6/2008 Energy sapper #8: Inefficient breathing: Breathing difficulties, the kind that befall those with colds, asthma, sinus infections or allergies, can be exhausting. "A number of people come to me with complaints of stuffiness, and it's interesting how many also report fatigue," says Robyn Levy, M.D., a practicing allergist in Atlanta and consultant to the national Asthma & Allergy Foundation.
Deprivation of oxygen is not the only link to fatigue. Allergies can cause you to itch, rub and snore during the night, greatly disturbing your sleep, says Jeffrey Wald, M.D., an allergist in private practice in Overland Park, Kansas. Some allergies, like ragweed, are usually obvious: You inhale the irritant and moments later you feel miserable. Other allergies can be chronic and insidious, like allergies to molds that live in the basements and beams of older homes or dust mites that exist just about everywhere. There also is some speculation that the same immune system irregularities that cause allergies in the first place may in some way sap energy levels.
Fatigue Fighter: If you feel fatigue and other symptoms of allergies - stuffy nose, itchy eyes, post-nasal drip - get evaluated by your family physician or an allergist. Possible treatments include avoidance of allergens, shots, prescription nose sprays or non-drowsy formula antihistamines.
From my own point of view, (I know I've mentioned this before but it's worth repeating). My other half, (Becky for those of you that don't know me), spent years running and years struggling with her breathing. It came to a head when we were both running at the Lowell, BayState Marathon. Aside from me having an absolutely abysmal marathon Becky faired much worse.
She probably stopped about 25+ times to take a puff or two on her inhaler that she carried for asthma. It was after that and after listening to several running friends telling her to go to an expert on asthma and breathing difficulties, she did. She was seen by one of our local doctors, given the proper meds and life has been totally changed around since. She rarely, rarely has to use her rescue breather. Her troubles in the beginning were simply because her asthma was not managed well and she just didn't realize it. The change has been amazing.
If you have breathing difficulties, get them checked out and don't let it slow you down.
4/5/2008 Energy sapper #7: Certain medications Some prescription and non-prescription drugs, including antihistamines, cold medications, and cough syrups, can make you drowsy. Other culprits are many painkillers, including ibuprofen; some hemorrhoid drugs, such as benzocaine (Americaine Hemorrhoidal ointment) and pramoxine (Fleet Relief, ProctoFoam/non-steroidal); and even a few laxatives, such as bisacodyl (Carter's Little Pills) and magnesium citrate.
Fatigue Fighter: Read the literature accompanying medications. Talk to your doctor or pharmacist about non-sedating alternatives.
4/4/2008 Energy sapper #6: An unbalanced diet. People who routinely eat high-carbohydrate, low-protein meals (consisting of, say, pasta, bread, cereal, fruit or salad) will be subject to slumps, says Clark. "Carbohydrates cause the body to release serotonin, a calming chemical; protein causes the body to produce dopamine, which has the opposite effect."
Fatigue Fighter: Don't reduce your overall carbohydrates or increase your protein consumption. (Carbs should make up the lion's share of a healthy diet, and most of us get plenty of protein.) Just make certain to mix and match. "Include one serving of a high-protein food like yogurt, lean meat, low-fat milk or beans at every sitting. That will go a long way toward keeping you energized," says Clark.
4/3/2008 Energy sapper #5: Dehydration. Anyone who remembers high school biology knows that water is made largely of energizing oxygen. Water also helps carry oxygen through the body. "Once you feel thirsty, you're already getting dehydrated, and dehydration is a frequent cause of fatigue," says Kristine Clark, Ph.D., R.D., nutrition authority at Penn State's Center for Sports Medicine.
Fatigue Fighter: Keep a container of water at your workstation. Drink eight 8-ounce glasses a day - more if you exercise.
4/2/2008 Energy sapper #4: Erratic blood pressure The medical term is "neurally mediated hypotension." It refers to intermittent bouts of low blood pressure, and some doctors say it may be a hidden but common cause of exhaustion. When researchers at Johns Hopkins examined 23 people with severe chronic fatigue, they found 22 of them had erratic blood pressure. Treated for the condition, 9 of the people reported full recovery from fatigue and 7 others noted some improvement. "Since then, we've evaluated 500 more patients and produced similar findings," says Hugh Calkins, M.D., director of electrophysiology at Hopkins' division of cardiology.
Fatigue Fighter: If you feel constantly fatigued and you get woozy when standing for long periods of time, get dizzy while taking a hot shower or are prone to fainting, then ask your physician to evaluate you for neurally mediated hypotension. The test is simple: You lie on a table that tilts, bringing your feet 70 degrees above your head. If after several minutes you experience lightheadedness or nausea, or you feel faint, it is likely you have the condition. Treatment, says Calkins, involves regulating the blood pressure, often by adding salt and fluids to the diet, and possibly adding a medication to prompt the kidneys to retain more sodium.
4/1/2008 Energy sapper #3 : Indoor light Research from Harvard Medical School and elsewhere suggests that exposure to indoor lighting can confuse your brain's notion of light and dark, essentially leaving you in a state of constant jet lag. "As a species, we are designed to be alert by day and feel tired at night. Exposing ourselves to normal indoor light can confuse this natural process in much the same way as crossing time zones," says Harvard's Quentin Regestein, M.D.
Fatigue Fighter: Avoid bright lights, such as those over the mirror in the bathroom, several hours before bedtime. If seriously affected by night lighting, consider wearing sunglasses.
3/31/2008 Energy Sapper #2 Not enough exercise It requires more energy for a person who is not in shape to perform the same level of work as a person who is fit.
Fatigue Fighter: Exercise increases your energy level by improving the efficiency of your body. With exercise, you increase Lean Body Mass (LBM), reduce fat mass, and literally become more efficient at carrying your body weight around. Exercise improves aerobic performance, cardiac efficiency and breathing capacity. A fit person can perform strenuous activity for a longer time than a person who is unfit. In addition, physical fitness inspires confidence in your body's abilities, often perceived as having more energy. Finally, exercisers fall asleep faster, achieve deep sleep sooner and maintain deep sleep longer than unfit people. This is important because the quality of your sleep affects your energy level during the day. FitLinxx recommends this great energy-inducing workout: 20 minutes of moderate cardiovascular (aerobic) exercise followed by 10 minutes of strength training, wrapping up with 5-10 minutes of easy stretching.
3/30/2008 Energy Sapper #1 Too much sleep Long days and short nights may leave you wiped out by the end of the workweek. You plan to catch up on lost slumber by clocking extra pillow time on Saturday morning. Bad move. "We all have a biological clock that determines when we are sleepy and when we are alert," says Timothy Roehrs, Ph.D., of the Sleep Disorders & Research Center at Detroit's Henry Ford Hospital. "When you get up every morning at 7:00, and then on the weekend sleep till 11:00, you upset that clock, and you wind up feeling more fatigued." It's related to the body's release of cortisol, a stimulating hormone that normally begins to rise between 3:00 and 4:00 in the morning and peaks at about 11:00. When you lie in bed until that time, you suppress the release of cortisol, which dumps your brain into a weekend twilight zone.
Fatigue Fighter: Either get more sleep during the week, or play catch-up on the weekend by getting to bed early - not sleeping late, says Roehrs. "To keep your biological clock happy it's critical to wake up every morning at the same time."
3/29/2008 Put your fork down. If you put your fork down in between bites and chew your food at least 20 times, you'll find you will attain that satiated feeling while eating less food.
3/28/2008 Did someone say DIET! Eat at least three meals a day - smaller portioned, more frequent meals during the day can increase your metabolism. Add fruit to your breakfast and veggies with your lunch. Make your fourth meal a handful of almonds and a cup of yogurt to tide you over till dinner.
3/27/2008 Try a new group class! If you're trying a class for the first time, stay in and take breaks instead of heading out (in frustration) after 15 minutes - you'll get a better understanding of the routine and catch the hang of it much faster.
3/26/2008 Make time continued
Pencil in the time. Plan ahead. Make an appointment with yourself and pencil your workout in your schedule. When exercise time becomes a priority, just like a meeting with your boss, you'll give it the importance that it deserves.
3/25/2008 Make time for exercise: Most regular exercisers will tell someone who doesn't exercise: "You're just not making it a priority." Actually, the non-regular exerciser may feel that the costs of doing the activity outweigh the benefits. Remind yourself that taking a 30-minute walk before work can increase your energy level throughout the day, increase productivity and boost your mood. Isn't that worth a half-hour less sleep? You'd be amazed at the number of people at TBS in the wee hours of the morning. On any given Tu/Th morning our Spinning classes are packed and many of the cardio machines are taken.....and that is just on the second floor of the gym. Needless to say, many of our members have realized the benefits of working out before work........
3/24/2008 Happy B'day Becky.
In weight lifting,use a slow, controlled lift. When using weight machines, lift in a slow, controlled motion for a safer and more effective workout. Remember to use only the muscle you're targeting (i.e., if you're doing triceps, you shouldn't be lifting with your shoulders.
3/23/2008 Crunch better: When you're doing crunches, concentrate on pressing your lower back into the floor throughout the entire phase. You'll work your entire abdominal muscle including the upper and lower regions.
3/22/2008 Remember your posture when walking by keeping your head up, your ears over your shoulders, your abdominal muscles taut and your legs engaged in a comfortable, relaxed stride.
3/21/2008 Divide and conquer. Let's face it. We're all busy people. If you're looking to lose weight then you need to "be active" for and hour or more per day, most days of the week. Now I know that an hour is a pretty big chunk of time whenever you choose to exercise. Sooooo, if you're very busy during the day and can't work out for a full hour at a time, break it up into two half-hour sessions. For example do a half hour of aerobic exercise at lunch and a half-hour of weight training after work or vice versa. Two shorter segments that you can probably find the time for. Good luck......go for it!
3/20/2008 Happy Spring everyone!!!! Nautilus vs. Freeweights. Though both weight machines such as Nautilus equipment and free weights both have their positive points, weight machines offer several key advantages. First of all, they offer the safest way to exercise with weights. On quality machines, the heavy weight stacks are held by pulleys and cables and locked into a track. If you can no longer lift the load, or for some reason you have to let go, you can do so without fear of having the weights come crashing down on you. Machines also offer muscle isolation. Some machines are better able than free weights to isolate muscle groups that you may want to exercise. Machine workouts also offer efficiency of time and space. Since you're not spending half your workout putting plates on and taking plates off, you have more time to focus on the actual lifting. At the same time, it's great to augment your machine routine with free weights and vice versa. The best idea......lift, no matter how you do it.....just do it.
3/19/2008 Resting Heart Rate. Your resting heart rate is just that. It's your heart rate when you are at rest. The best time to take it is when you wake up in the morning, before you even roll out of bed. RHR is a great indication of your fitness level. Your RHR lowers as your cardiovascular system becomes healthier. Your heart muscle becomes stronger and able to pump more blood into your body with each beat as you increase your aerobic fitness level. Since more blood can be pumped with each beat, your heart operates more efficiently: it does not have to beat as many times per minute to get blood, oxygen and nutrients into your body.
3/18/2008 Avoid the flu. Make the right choices.
DON’T infect or become infected. Be alert to air quality conditions at your training facility. During cold and flu seasons, exercise during less-crowded hours to avoid catching or transmitting viruses. However, the best way to prevent the spread of the germs that cause colds is to wash your hands regularly.
3/17/2008 What Comes First aerobics or strength training?
There's no set rule about the "right" order of aerobics and strength training exercise in your workout schedule.
Instead, consider your fitness goals. You're stronger and more effective at the beginning of a workout, so if your main interest is to increase your aerobic endurance, you might want to take your run on the treadmill before you strength train. If building strength is your goal, lift weights first, then take your aerobic class. If your goal is to improve your overall physical health through regular exercise, then the order of exercise doesn't matter.
3/16/2008 This tip is a carry over from yesterdays tip regarding aerobic activity.
Walking, cycling, stair climbing - any activity that makes your heart pump hard qualifies as cardiovascular or aerobic exercise. It's one of the cornerstones of a good fitness program and it's the best way to burn calories, strengthen bones, and build up healthy heart and lungs. Below, some ways to build your aerobic workout.
Intensity: Work out hard for best results.
You'll want to exercise with enough intensity to keep your heart pumping at 60 to 80 percent of its maximum rate. This range is called your 'heart rate training zone.' Our target heart rate calculator can figure your maximum heart rate and apply the appropriate percentages. To see if you're in your training zone, take your pulse. Count it for 10 seconds and multiply by six to get the number of beats per minute. For another approach, try to carry on a conversation with the instructor or a training partner while exercising. If you cannot speak without breathing hard, you're working too intensely. Ease up a bit so that you can comfortably carry on a conversation. You're in the training range.
Time: All it takes is 30 minutes a day.
Beginners can start with 20 minutes or three 10-minute segments interspersed throughout the day. Eventually you'll build up to a continuous half-hour exercise session.
3/15/2008 Walking, cycling, stair climbing - any activity that makes your heart pump hard qualifies as cardiovascular or aerobic exercise. It's one of the cornerstones of a good fitness program and it's the best way to burn calories, strengthen bones, and build up healthy heart and lungs. Below, some ways to build your aerobic workout.
Frequency: Stick-to-it-ness pays big rewards
For overall good health, aim for at least three half-hour aerobic workouts each week. For excellent health, it's best if you can aim for up to five workouts per week. For weight loss, up the ante a bit more. Try for four to six slightly longer sessions per week. Don't overdo it: even elite athletes should train no more than six days each week, giving their bodies a day to fully recover.
3/14/2008 Thinking about ENERGY GELS?
If you're looking for a quick pick me up prior to your workout or if you have workouts that last longer than an hour, you have probably used, or at least thought about using one of the many "energy gels" that are on the market. They are a wee bit expensive and there is an alternative. One that I've tried myself, with excellent results.........honey! Steve
Results of research recently presented by exercise scientists from the University of Memphis Exercise and Sports Nutrition Laboratory have shown that honey is one of the most effective forms of carbohydrate gels to consume just prior to exercise. This could translate into greater endurance during a workout or a competition. Honey works well because it appears to be relatively mild in its effects upon blood sugar, compared to other carbohydrate sources. The lower glycemic index profile of honey (the glycemic index of foods refers to how quickly insulin is released by the pancreas in order to process the sugars they contain) is an important consideration for exercisers. The researchers believe that when honey is consumed just before exercise, it provides needed energy, but delays the release of insulin into the bloodstream and slows down the use of glycogen (muscle fuel). The end result is improved exercise performance.
If you want to try honey, simply take one to two tablespoonfuls just before your workout and see if it gives you the boost your looking for.
3/13/2008 Women´s Muscles
Strong women really do stay young...with strength training. Women build up their muscles in response to weight training, but it is usually seen in the form of firmness and muscle definition. Very few women can build huge, bulging muscles through a weight training routine, even if they want to. They don´t have the right hormones. But they'll increase their health and fitness levels, and look younger! Moral of the story....don't be concerned about "bulking up". I've heard that many times over the years and it just another reason (excuse) not to work out. Go for it! Steve
3/12/2008 Calorie Burning
If you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100 calories, be aware that the number is usually based on a 70 kg (154 lb) man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories. This is why many cardio machines ask you to input your weight before you start to exercise. This way it can more correctly approximate the calories burned by you, while exercising. Steve
3/11/2008 Staying Flexible
Bend and flex! Weight training helps maintain or even improve flexibility. Just remember during strength training exercise to fully extend and retract, and stretch thoroughly. Use full range of motion in your weight training routine. This is just one area where using Fitlinxx helps maximize your results. When you are taken thru the Nautilus lines, your instructor sets up your, unique to you, range of motion. Each time you work out, make sure you are going your full range to help keep your muscles flexible. If you are shortchanging yourself on your range of motion, Fitlinxx let's you know. It's like having someone watch over you each and every workout. Steve
3/10/2008 Stair Running
Running up stairs is a time-honored way to improve aerobic conditioning. Take them 2 at a time if you're athletic and consider them to be part of your interval training. Even if you're new to exercise, you can benefit from walking up stairs whenever you get a chance. The calories burned will add up, and your conditioning will improve. If you have trouble finding time to exercise, take 10 minutes once or twice a day and walk up and down stairs at work (or before or after). Hold on to the rail if you need to.
3/9/2008 Fitness Ball Workout Routine
Have a ball using a fitness ball! Any fitness ball workout offers a fun and light-intensity workout program capable of toning your muscles. Whether you use a squishy ball or a firm ball in your workout plan, your abs and inner thighs will be firm and not squishy.
You can also use the fitness ball alone or incorporate it into your workout program.
*Want better posture? Try taking your ball to work with you and sitting on it instead of a backed chair! I did just that when I worked at Lunt Silversmiths. I brought a ball into my office and used it as I would an office chair. It kept me more alert, I had hips that felt better than they did in a long time and I was constantly working my core. What could be better.
Steve
3/8/2008 Burning Off the Calories You Eat
It is difficult to calculate how much activity it takes to burn off calories from a certain food, for example, how far you would have to walk to burn off a Big Mac. Although you see such calculations frequently, they are approximations. Calories burned in activity depend on the size of the individual as well as the intensity of the activity, and the calories in food depend on how much of it you eat, and sometimes even the preparation. It's better to consider overall calorie consumption and activity level plus exercise. Still, it can be fun to try to figure out the food and exercise caloric relationship. The U.S. government has a huge database of nutrients in foods, including calories. See it at www.nal.usda.gov/fnic/foodcomp. Georgia State University has posted a list of calories expended in certain activities: www2.gsu/edu/~wwwfit/physicalactivity.html#calories.
3/7/2008 Drop Sets
If you're looking for a change in your workout routine, (changing up your routine has numerous benefits). It helps relieve boredom and can get you thru a plateau if you're looking to increase your weights lifted. Try this on the Nautilus equipment if you can do so without holding anyone up coming up the line behind you.
You can incorporate drop sets in a weight training routine., but don´t make them the mainstay of your strength training workout. They are best done on selectorized machines, but you can also go down the rack of dumbbells.
Start your strength training exercise with a weight you can lift 8-10 times. Do a set to fatigue, immediately put the pin in the next lighter weight and do another set to fatigue, then do the same thing one more time. If you can do more than 10 reps on any of them, start with a heavier weight next time.
3/6/2008 Walking or Running to Burn Fat
You can burn fat and calories by either walking or running. In general, how much depends on how far you go, and running the same distance takes less time than walking. Still, if you prefer to walk, do that and just go for a longer time. To get much weight loss, you should walk or run at least three miles most days. You can get better results by combining your exercise with a little calorie reduction. Cutting out some junk food like a soda or doughnut every day works great, and the cardio exercise is especially good for burning fat in the stomach area. You don't have to do your walking all at once. You can do 20 minutes or so twice a day if you want.
3/5/2008 Which Workout?
The effectiveness of aerobic workouts depends on intensity and duration. As long as you get your heart rate into a training zone, any form of aerobic workout will have the same effectiveness if maintained for the same time. So you can use any type of exercise you enjoy, or go from one aerobic workout mode, or one machine, to another. No type of aerobic exercise is inherently better than the others. Your heart doesn´t know the difference.
3/4/2008 Longer Rest
As we reach middle age, it takes longer to recover from injuries and hard workouts. You may want to run every other day, instead of every day, or take two days between workouts instead of one. Be realistic about your exercise. You can keep the quality of your workouts high--just cut the quantity or frequency.
3/3/2008 Elliptical Trainers
Elliptical machines are here to stay. People with bad knees love them, as they allow a good aerobic workout without any pounding on the knees. The technique seems awkward at first, but can be learned fairly easily. Beginners can take it easy, and advanced aerobic exercisers can use a combination of incline and resistance to work as hard as they want. If you're not sure on how to use an elliptical trainer, please ask one of our TBS staffers to help you get started.
3/2/2008 Asthma Warning (I know many of you, like Becky, have asthma to varying degrees so I thought this tip was appropriate).
Many people with asthma are able to exercise safely, but new research suggests that dehydration may increase the likelihood of an attack.
Researchers at the University of Buffalo, New York, found that individuals with exercise-induced asthma experienced a significant decrease in lung function when dehydrated.
It is speculated that dehydration can cause bronchospasm, which is a constriction or tightening of the airways of the lungs.
Source: American College of Sports Medicine Meeting, Seattle, Wash
(ps. If you do have asthma, and it slows you down in any way, please make sure you are being medicated properly. Becky had it pretty bad for years before she got put on the right meds and now has no adverse affects at all from exercise.)
3/1/2008 Travel With Resistance Bands
Don't leave home without them! When you´re on the road, a good way to keep up your weight training routine is to pack some rubber exercise tubing or resistance bands and use that for resistance while doing strength training exercise in your hotel room. Practice with the tubing before you leave, so it will be familiar to you and you will be more likely to stick with your weight training program.
2/29/2008 Don't eat in front of the television. Studies show that people eat larger amounts and less-nutritious foods in front of the tube.
2/28/2008 When to Work Your Abs
Lots of people work their abs every day, but that is not usually the best way to do it. Treat your abs like other skeletal muscles and work them every other day for best results. Do two or three different exercises, with two or three sets of each. Do your ab exercises slowly and to the point of fatigue.
2/27/2008 Walk extra steps every day.
Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling. Purposely park farther away from any destination whether you're shopping, paying a bill or visiting friends. All of these steps add up. You'd be surprised how many extra calories can be burned by adding a few steps here and there.
2/26/2008 Get "water-wise."
Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.
2/25/2008 Good things come in small packages.
Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.
2/24/2008 Want to Keep Your Skin Healthy? Keep Sweating
Exercise is good for the body in more ways than one. Sure, it helps you get fit and build stronger muscles, but new evidence suggests working up a good sweat may also help fight off skin infections.
Researchers from Eberhard Karls University in Tuebingen, Germany have discovered that human sweat contains an antibiotic called dermacidin that is capable of limiting disease-causing bacteria such as those responsible for skin infections such as impetigo.
Source: Nature of Immunology, 2001; 2, 1133-1137; www.nature.com
2/23/2008 Consuming energy bars and sports drinks during moderate workouts:
Unless you're working out for longer than two hours per day, you don't need to supplement with high-energy bars and drinks. (High-energy is often a code word for high-calorie.)
2/22/2008 Exercise Intensity:
Exercise intensely enough to work up a light sweat and get your heart beating in your training zone. Your training zone should be 60 to 85% of your max heart rate. If you're new to exercise, start a bit lower, say 45% to 50% and work your way up. The higher the percentage you can work at, the higher aerobic capacity (endurance) you will attain. Need help finding your max heart rate, just ask TBS staff. We will help you find the answer.
2/21/2008 Fibromyalgia and exercise.
If you have fibromyalgia, don't fear fitness. Although fibromyalgia is characterized by chronic pain, a fitness program relieves the symptoms, as well as improving overall health and fitness. For many people with the condition, exercise works better than any other treatment. Start slowly and avoid activities with a lot of impact. Weight training is good, but start with light weights and one set. Increase weight when you can without causing pain.
2/20/2008 Exercising in Cold Weather
Contrary to what your mother might have told you, exercising in the cold is not, in any way, harmful to you. No matter what the temperature, dress properly (don't over dress, and keep moving). If you're planning on exercising in the cold, you should be cool, not comfortable when you start. The most important thing, don't let the cold slow you down. To read a great article from the New York Times, click on the link below.
2/19/2008 Buddy system
—it’s not just for kids: Set dates with your friends to attend classes together. When you set a date with a friend to exercise, you are more likely to keep the commitment. This truly works. I know from first hand experience, if you make a commitment to meet with someone to "be active", you're much more likely to follow through than if you were by yourself. Steve S
2/18/2008 Staying Motivated
Motivation is one of the hardest, yet most important aspects of a longstanding exercise regimen. Every day is different, which means every day presents new obstacles to scheduling a workout. The key? Make exercise a priority so that as life happens and all those little things come up, you won’t allow your fitness routine to slide to the bottom of your list.
2/17/2008 Exercise Helps Take Away the Pain
Not only does exercise help reduce the risk of developing numerous diseases, it may also be effective in reducing the perception of pain, even among those with chronic pain in the lower back.
Researchers at the VA Medical Center in Milwaukee, Wis., recruited 10 healthy peop