Many people like to ask "Is walking exercise". Sure it is but if you are talking about those exercise that actually improve your health like losing weight, lower your cholesterol, I think we mean a different kind of exercise. Don't get me wrong, walking is definitely better than nothing and walking for hours probably does actually help. But I think we should go back like 30 years and look at the definition of exercise. People would probably not think walking as an exercise but daily requirement.
I think there is a simply way of defining what is exercise for each individual. If you can hold a conversation during your exercise, I would not classified it as exercise. I believe though doing something is better than doing nothing, if you keep asking why its not making a difference, you are not doing enough.
Effective exercise should be when you can't even complete a sentence in on breath. Hence it works for people of different stage. If you walk fast and u can't complete a full sentence, that's effective exercise for you. If you are a runner, probably running at a fast pace will reach that kind of stage. Do that for a extended stretch of time like 30 minutes and frequently, will probably be what I think will help most people get healthier.
Of course, this is just my personal opinion and people with health issues should definitely check with their doctors. Getting a good physical trainer will probably do most of the thinking for you. I am neither but someone who likes to exercise and keep healthy.
Thursday 30 October 2014
Ways to Add Exercise to Your Lifestyle
Exercise is an important part of life, a way to keep healthy and fit. Often finding the time to go to the gym or do a continuous hour of exercise is hard. There often very simple changes one can make to add exercise to their life. Things I do to ad more exercise to my life are:
Getting active - saying yes when someone asks to go for a bike ride or swim rather than saying no I feel too tired to do this. I feel better after I do get the exercise. If I don't move around I turn into a blob on the couch.
Stretch - taking 5 or 10 minutes in the morning to really stretch my legs, my arms. I feel less stiff during the day when I take the time to do this.
Dance - be goofy and have fun. I dance around the room while I listen to music and clean house.
4) Mow the lawn - get off that riding tractor and use the push mower. It takes a lot longer and a lot more work but I feel more proud of what I've done when I work harder.
Use an Exercise ball instead of a chair - I often sit at the computer on my exercise ball. I have to concentrate on my posture when I use it so I don't fall over. Often my stomach muscles are used more.
6) Walk more - park farther away or don't even drive. If that's not an option take an extra 5 or 10 minutes to take a walk sometime during the day. Take your dog for an extra 10 minute walk.
Household chores count - do some cleaning and get some exercise!
Take the stairs - get some extra exercise by taking the stairs rather than the elevator or escalator.
Garden - gardening is a wonderful way to exercise. Other than exercise you get the benefit of being outdoors, fresh food and a way to relieve stress.
Talk to people - at work if you need to talk to a co-worker or the boss take a walk down the hall and talk to them rather than emailing or sending an instant message.
None of these are really hard and should be fairly easy to incorporate into your life throughout the week. Making a few simple changes can add much more exercise to your daily life. This leads to better health and a more comfortable lifestyle.
Getting active - saying yes when someone asks to go for a bike ride or swim rather than saying no I feel too tired to do this. I feel better after I do get the exercise. If I don't move around I turn into a blob on the couch.
Stretch - taking 5 or 10 minutes in the morning to really stretch my legs, my arms. I feel less stiff during the day when I take the time to do this.
Dance - be goofy and have fun. I dance around the room while I listen to music and clean house.
4) Mow the lawn - get off that riding tractor and use the push mower. It takes a lot longer and a lot more work but I feel more proud of what I've done when I work harder.
Use an Exercise ball instead of a chair - I often sit at the computer on my exercise ball. I have to concentrate on my posture when I use it so I don't fall over. Often my stomach muscles are used more.
6) Walk more - park farther away or don't even drive. If that's not an option take an extra 5 or 10 minutes to take a walk sometime during the day. Take your dog for an extra 10 minute walk.
Household chores count - do some cleaning and get some exercise!
Take the stairs - get some extra exercise by taking the stairs rather than the elevator or escalator.
Garden - gardening is a wonderful way to exercise. Other than exercise you get the benefit of being outdoors, fresh food and a way to relieve stress.
Talk to people - at work if you need to talk to a co-worker or the boss take a walk down the hall and talk to them rather than emailing or sending an instant message.
None of these are really hard and should be fairly easy to incorporate into your life throughout the week. Making a few simple changes can add much more exercise to your daily life. This leads to better health and a more comfortable lifestyle.
What Exercise is Best for You?
Many people like to engage in exercise in classes, that they find fun, educational and motivational. Aerobics classes combine exercises, stretching muscles, burning fat and building muscles. Dancelike exercises are performed to music. You can find aerobic classes at health clubs and fitness centers. There are different levels of classes, starting at a slow pace. Advanced, high impact, classes are for physically fit people who want a hard workout.
Taking a daily walk is a practical exercise for many. It can be done anywhere and no special equipment is needed.
Weight Lifting
Anaerobic exercise is sudden strenuous activity, such as weight lifting. Anaerobic exercise builds up muscles. It stops ofter, no requiring you to bring as much oxygen into your body. If you are starting a weigh lifting program, start with light weights. This is important for beginners, as joints and tendons need to to adapt the the increase in resistance.
People who are out of shape can be prone to overuse injuries, such and bursitis or tendonitis. You can start by using a set of lights weights and doing one set of weigh lifting three times a week. After two months, add a second set of 10 reps, or include a new exercise. While this may seem like slow going, it is far better then injuring yourself and being unable to proceed.
It is a good idea to have a program designed for you by a personal trainer. A trainer can educate you about the muscle group sand the importance of good posture Fitness center and gyms have equipment to work the various muscle groups effectively. If you are starting out, a fitness instructor can be very helpful in designing an individual program for you. Following are major muscle groups and the best types of exercise for each group
Taking a daily walk is a practical exercise for many. It can be done anywhere and no special equipment is needed.
Weight Lifting
Anaerobic exercise is sudden strenuous activity, such as weight lifting. Anaerobic exercise builds up muscles. It stops ofter, no requiring you to bring as much oxygen into your body. If you are starting a weigh lifting program, start with light weights. This is important for beginners, as joints and tendons need to to adapt the the increase in resistance.
People who are out of shape can be prone to overuse injuries, such and bursitis or tendonitis. You can start by using a set of lights weights and doing one set of weigh lifting three times a week. After two months, add a second set of 10 reps, or include a new exercise. While this may seem like slow going, it is far better then injuring yourself and being unable to proceed.
It is a good idea to have a program designed for you by a personal trainer. A trainer can educate you about the muscle group sand the importance of good posture Fitness center and gyms have equipment to work the various muscle groups effectively. If you are starting out, a fitness instructor can be very helpful in designing an individual program for you. Following are major muscle groups and the best types of exercise for each group
Picking an Exercise Program
Exercise is an important part of a healthy fitness program. If you are thinking about starting a new program, you may wonder what is the best form of exercise for you. There are different benefits to every type of exercise.
What are your exercise goals? Do you want to lose weight? Do you need to tone up or build muscle? Aerobic exercise elevates the heart rate and burns calories, so that is the best exercise for weight loss. However, stretching and weight lifting can also help with weight loss. A combination of routines, with some variety in the workout, will give the best benefits for your health.
While they are all beneficial, each form of exercise has different benefits. Yoga and Pilates increase flexibility and strength. Aerobic exercise increase the heart rate and burns calories, important to weight loss. Weight training strengthens the muscle groups.
While you may find a favorite, it is a good idea to mix it up a little so that you are getting an overall benefit. You can exercise conveniently at home, or find a fitness center or gym for motivation and instruction on proper technique Following is an overview of different types of exercise.
Yoga and Pilate's
Yoga and Pilate's benefit you by increasing flexibility. Muscles become more flexible as they expand and contract. Better flexibility improves range of motion, so that normal activities put less stress on the joints. Resistance training is also strengthening as it forces the muscles to lift an hold your body weight. Yoga and Pilates can be done at home, in a quiet space, with a mat. Many people find it helpful to enter a class so that they can learn the postures and benefits from the motivation of being in a group.
Aerobic Exercise
Aerobic exercise is any form of repetitive, rhythmic exercise that uses your large muscles makes you breath faster and gets your heart rate beating faster. As you exercise aerobically, you lungs work harder to bring in more oxygen. You heart pumps harder to and blood with more oxygen to your muscles. Aerobic exercise increases endurance, helping your body to use oxygen more effectively. It makes you lungs, heart and muscles stronger. Examples of aerobic exercise are: bicycling, stair climbing, cross-country skiing, dancing, ice skating, roller, skating, jogging, jumping rope, tennis, swimming and walking briskly.
Aerobic exercise strengthens the heart, improves circulation and muscles tone. It decrease blood pressure, resting heart rate. and resting respiratory rate. It increases the levels of HDL (good cholesterol), cardiac and blood flow. The benefits of aerobic exercise include reducing stroke risk, strengthening the heart, better circulation, more oxygen in the lungs. The calories burned help you to lose weight.
What are your exercise goals? Do you want to lose weight? Do you need to tone up or build muscle? Aerobic exercise elevates the heart rate and burns calories, so that is the best exercise for weight loss. However, stretching and weight lifting can also help with weight loss. A combination of routines, with some variety in the workout, will give the best benefits for your health.
While they are all beneficial, each form of exercise has different benefits. Yoga and Pilates increase flexibility and strength. Aerobic exercise increase the heart rate and burns calories, important to weight loss. Weight training strengthens the muscle groups.
While you may find a favorite, it is a good idea to mix it up a little so that you are getting an overall benefit. You can exercise conveniently at home, or find a fitness center or gym for motivation and instruction on proper technique Following is an overview of different types of exercise.
Yoga and Pilate's
Yoga and Pilate's benefit you by increasing flexibility. Muscles become more flexible as they expand and contract. Better flexibility improves range of motion, so that normal activities put less stress on the joints. Resistance training is also strengthening as it forces the muscles to lift an hold your body weight. Yoga and Pilates can be done at home, in a quiet space, with a mat. Many people find it helpful to enter a class so that they can learn the postures and benefits from the motivation of being in a group.
Aerobic Exercise
Aerobic exercise is any form of repetitive, rhythmic exercise that uses your large muscles makes you breath faster and gets your heart rate beating faster. As you exercise aerobically, you lungs work harder to bring in more oxygen. You heart pumps harder to and blood with more oxygen to your muscles. Aerobic exercise increases endurance, helping your body to use oxygen more effectively. It makes you lungs, heart and muscles stronger. Examples of aerobic exercise are: bicycling, stair climbing, cross-country skiing, dancing, ice skating, roller, skating, jogging, jumping rope, tennis, swimming and walking briskly.
Aerobic exercise strengthens the heart, improves circulation and muscles tone. It decrease blood pressure, resting heart rate. and resting respiratory rate. It increases the levels of HDL (good cholesterol), cardiac and blood flow. The benefits of aerobic exercise include reducing stroke risk, strengthening the heart, better circulation, more oxygen in the lungs. The calories burned help you to lose weight.
Why is Exercise so Important?
How important is exercise when you are a senior citizen? I bet you already know the answer--very! Exercise is important for all of us, but senior exercise is particularly important to keep both the body and the mind in good condition. Did you know that exercise releases endorphins to make us feel good? Exercise also reduces stress and depression.
The Four Most Important Types of Exercise for Seniors:
Seniors should consult their physician before beginning any exercise program. One of the most important forms of exercise for older people are Stretching Exercises. These exercises help increase flexibility which is important to help prevent injuries if you happen to fall.
Endurance Exercises are also extremely important to help you heart beat faster which is good for heart health and lowering cholesterol and blood pressure. This type of exercise also helps reduce stress. For endurance, walking (running if you are able) and riding a bike are good to increase the heart rate.
Balance Exercises are essential as they lower your fall risk and Strength Training helps maintain your muscles and good range of motion and reduce aches and pains.
Many fitness centers around the country are introducing special fitness programs for the elderly. 24 Hour Fitness, for example, offers senior group exercise classes at all levels of ability that are designed to help older adults maintain their cardiovascular health, strength, and flexibility. Classes can be individually customized to improve strength, mobility, flexibility, endurance and balance in a workout that is easy to follow and meets the needs of virtually any senior citizen.
In a fitness center in Florida a new senior exercise program was introduced with incredible results. It is known as Oxycise. Not only did the participants lose inches and body fat, they also lowered their blood pressure and cholesterol levels and some diabetics were able to reduce their need for insulin entirely or greatly reduced their daily amounts. All this form of exercise needs is a chair and air. No costly equipment or gym memberships are necessary.
Oxycise incorporates specialized breathing techniques while sitting in a chair. There is no need to kneel or lie on the floor. Each workout is only 5 minutes in length and if necessary, you can rest between each five minute workout. The exercise is at a slow pace and can be done by seniors who have knee problems and limited mobility. Oxycise videos can be purchased through Amazon.com and you can learn these easy techniques and exercise in the privacy of your own home.
The Four Most Important Types of Exercise for Seniors:
Seniors should consult their physician before beginning any exercise program. One of the most important forms of exercise for older people are Stretching Exercises. These exercises help increase flexibility which is important to help prevent injuries if you happen to fall.
Endurance Exercises are also extremely important to help you heart beat faster which is good for heart health and lowering cholesterol and blood pressure. This type of exercise also helps reduce stress. For endurance, walking (running if you are able) and riding a bike are good to increase the heart rate.
Balance Exercises are essential as they lower your fall risk and Strength Training helps maintain your muscles and good range of motion and reduce aches and pains.
Many fitness centers around the country are introducing special fitness programs for the elderly. 24 Hour Fitness, for example, offers senior group exercise classes at all levels of ability that are designed to help older adults maintain their cardiovascular health, strength, and flexibility. Classes can be individually customized to improve strength, mobility, flexibility, endurance and balance in a workout that is easy to follow and meets the needs of virtually any senior citizen.
In a fitness center in Florida a new senior exercise program was introduced with incredible results. It is known as Oxycise. Not only did the participants lose inches and body fat, they also lowered their blood pressure and cholesterol levels and some diabetics were able to reduce their need for insulin entirely or greatly reduced their daily amounts. All this form of exercise needs is a chair and air. No costly equipment or gym memberships are necessary.
Oxycise incorporates specialized breathing techniques while sitting in a chair. There is no need to kneel or lie on the floor. Each workout is only 5 minutes in length and if necessary, you can rest between each five minute workout. The exercise is at a slow pace and can be done by seniors who have knee problems and limited mobility. Oxycise videos can be purchased through Amazon.com and you can learn these easy techniques and exercise in the privacy of your own home.
Limit screen time
There are many reasons why children are less active today, but the biggest culprit is the television set, followed closely by video games and computers, these activities encourage a sedentary lifestyle. Watching television is directly related to childhood obesity. Children who watch more than five hours of television a day are eight times more likely to be obese than are children who watch less than two hours of television a day.
A surefire way to increase your children's activity levels is to limit the number of hours they are allowed to watch television each day. Other sedentary activities - playing video and computer games or talking on the phone - also should be limited.
Promote activity, not exercise
Children do not have to be in sports or take dance classes to be active. Every kid is wired differently, we all have certain strengths and certain anatomical features and characteristics that permit us to do certain things better than others.
Many noncompetitive activities are available for a child who is not interested in organized athletics. The key is to find things that your child likes to do. For instance, if your child is artistically inclined, go on a nature hike to collect leaves, and rocks that your child can use to make a collage. If your child likes to climb, head for the nearest neighborhood jungle gym or climbing wall. If your child likes to read, then walk or bike to the neighborhood library for a book.
For a youngster interested in sports, however, involvement can be the basis for a variety of activities, including training for better performance and developing skills to play several sports. Before your child plunges into an organized sport or activity, learn as much as you can about:
How much time you and your child will have to commit to practices and games
How much participation and equipment will cost
The characteristics of the sport - for example, the relative emphasis it places on agility, speed, coordination, endurance, and strength
Your child's physical maturity
The quality of instruction
What benefits your child hopes to derive from it, and how you hope it will benefit him or her
A surefire way to increase your children's activity levels is to limit the number of hours they are allowed to watch television each day. Other sedentary activities - playing video and computer games or talking on the phone - also should be limited.
Promote activity, not exercise
Children do not have to be in sports or take dance classes to be active. Every kid is wired differently, we all have certain strengths and certain anatomical features and characteristics that permit us to do certain things better than others.
Many noncompetitive activities are available for a child who is not interested in organized athletics. The key is to find things that your child likes to do. For instance, if your child is artistically inclined, go on a nature hike to collect leaves, and rocks that your child can use to make a collage. If your child likes to climb, head for the nearest neighborhood jungle gym or climbing wall. If your child likes to read, then walk or bike to the neighborhood library for a book.
For a youngster interested in sports, however, involvement can be the basis for a variety of activities, including training for better performance and developing skills to play several sports. Before your child plunges into an organized sport or activity, learn as much as you can about:
How much time you and your child will have to commit to practices and games
How much participation and equipment will cost
The characteristics of the sport - for example, the relative emphasis it places on agility, speed, coordination, endurance, and strength
Your child's physical maturity
The quality of instruction
What benefits your child hopes to derive from it, and how you hope it will benefit him or her
Children, Exercise and Weight
Children seem to become more sedentary every year, watching television and playing video games instead of biking to the playground or playing kickball in the backyard with their pals. Even schools have stopped emphasizing fitness. In some school districts, physical education has vanished completely because of under funding.
Kids need regular exercise to build strong bones and muscles. Exercise also helps children sleep well at night and stay alert during the day. Such habits established in childhood help adolescents maintain healthy weight despite the hormonal changes, rapid growth, and social influences that often lead to overeating. In addition, active children are more likely to become fit adults.
As childhood has become more sedentary, children have put on weight - lots of it. In the past 30 years, the rate of childhood obesity has more than tripled, leading to a dramatic increase in the number of children with 2 types diabetes, a disease once limited to sedentary, overweight adults
The forces behind the obesity epidemic have been operating for several decades. They are pretty well beyond your control. Nevertheless, you do have the power to give your children a lifelong appreciation for activities that strengthen their bodies.
Set a good example
If you want an active child, be active yourself. Take the stairs instead of the elevator and park the car farther away from stores. Never make exercise seem a punishment or a chore. Find fun activities that the whole family can do together, such as:
Swimming
Nature hikes
Cycling
Canoeing
Walks with the family dog
If mom and dad exercise, it is a very powerful stimulus for a child to exercise, in addition to getting you active; exercising together gives you good family time. The key is to get kids moving. Free-play activities such as playing tag, hide-and-seek, hopscotch or jump rope can be great for burning calories and improving fitness.
Kids need regular exercise to build strong bones and muscles. Exercise also helps children sleep well at night and stay alert during the day. Such habits established in childhood help adolescents maintain healthy weight despite the hormonal changes, rapid growth, and social influences that often lead to overeating. In addition, active children are more likely to become fit adults.
As childhood has become more sedentary, children have put on weight - lots of it. In the past 30 years, the rate of childhood obesity has more than tripled, leading to a dramatic increase in the number of children with 2 types diabetes, a disease once limited to sedentary, overweight adults
The forces behind the obesity epidemic have been operating for several decades. They are pretty well beyond your control. Nevertheless, you do have the power to give your children a lifelong appreciation for activities that strengthen their bodies.
Set a good example
If you want an active child, be active yourself. Take the stairs instead of the elevator and park the car farther away from stores. Never make exercise seem a punishment or a chore. Find fun activities that the whole family can do together, such as:
Swimming
Nature hikes
Cycling
Canoeing
Walks with the family dog
If mom and dad exercise, it is a very powerful stimulus for a child to exercise, in addition to getting you active; exercising together gives you good family time. The key is to get kids moving. Free-play activities such as playing tag, hide-and-seek, hopscotch or jump rope can be great for burning calories and improving fitness.
Exercise to Lose Weight While Keeping Motivated
The hardest part about being motivated to exercise to lose weight is starting. At first, it will seems like you have better things to do, or maybe you're too tired to work out. Well, exercise actually gives you energy. The endorphins released into your body will make you feel good. And the weight you lose from working out will make you feel even better.
Motivation is not something that just comes to you one afternoon. You have to work for motivation and create it for yourself. Most individuals want to exercise to lose weight, others want to be healthier so they live longer lives for their kids, and some exercise to be competitive in athletics.
If you are a beginner, just making the decision to begin a workout regiment can be motivating. You are starting something new and want to be good at it. For others, they need a push. Ask friends and family to help motivate you. Ask someone to exercise with you, or simply help you set a schedule and encourage you along the way.
Set small goals for yourself. This will need to be reachable so you feel motivated to tackle the challenge, and then accomplished when you reach your goals. Each time you reach a goal, make a new one. Find ways to reward yourself for reaching these goals. Allow yourself to buy that dress you saw at the mall, or get a manicure as a result of all your hard work.
However, discipline is just as important to keep you motivated. If you miss a workout here or there, it's all right. Things come up and you can't be expected to stick to your schedule every week. However, if you miss more than one workout a week, you must be disciplined by eating extra healthy that day at least. To be completely motivated to exercise to lose weight, you must integrate exercise into your life like it's just another daily task like showering.
Prepare yourself so you can't make excuses not to workout. Always keep an extra pair of clothes and running shoes in your car. Pack your gym bag in the evenings so you don't have an excuse if you're running late in the morning. Also, keep healthy snacks at work or bring them each morning. A popular reason that people don't hit the gym after work is because they are hungry and want to rush home for dinner. If you bring healthy snacks like trail mix, celery, carrots or crackers you can curb your appetite long enough to get in a good workout.
Motivation is not something that just comes to you one afternoon. You have to work for motivation and create it for yourself. Most individuals want to exercise to lose weight, others want to be healthier so they live longer lives for their kids, and some exercise to be competitive in athletics.
If you are a beginner, just making the decision to begin a workout regiment can be motivating. You are starting something new and want to be good at it. For others, they need a push. Ask friends and family to help motivate you. Ask someone to exercise with you, or simply help you set a schedule and encourage you along the way.
Set small goals for yourself. This will need to be reachable so you feel motivated to tackle the challenge, and then accomplished when you reach your goals. Each time you reach a goal, make a new one. Find ways to reward yourself for reaching these goals. Allow yourself to buy that dress you saw at the mall, or get a manicure as a result of all your hard work.
However, discipline is just as important to keep you motivated. If you miss a workout here or there, it's all right. Things come up and you can't be expected to stick to your schedule every week. However, if you miss more than one workout a week, you must be disciplined by eating extra healthy that day at least. To be completely motivated to exercise to lose weight, you must integrate exercise into your life like it's just another daily task like showering.
Prepare yourself so you can't make excuses not to workout. Always keep an extra pair of clothes and running shoes in your car. Pack your gym bag in the evenings so you don't have an excuse if you're running late in the morning. Also, keep healthy snacks at work or bring them each morning. A popular reason that people don't hit the gym after work is because they are hungry and want to rush home for dinner. If you bring healthy snacks like trail mix, celery, carrots or crackers you can curb your appetite long enough to get in a good workout.
Lowering Blood Pressure Through Exercise
High blood pressure can be caused by poor diet, a sedentary lifestyle, stress or a genetic link; all of these factors are resulting in the average person's blood pressure getting higher and higher.
One of the main causes of high blood pressure is the sedentary lifestyle that most people are now leading, in which they are getting less physical exercise and activity then ever before.
However exercising every day, in which you use your body vigorously, has proven to be the best way to help lower blood pressure. This is because regular exercise helps to make your heart stronger and if you have a stronger heart is will be able to pump more blood with less effort. This means that there will less pressure and force placed upon the arteries as the heart will have to work less in order to pump blood, which will result in lowering blood pressure.
It is important that if you do have high blood pressure and decide to start exercising that you consult your doctor first in order to ask for their advice and recommendations, to ensure that it is safe for you to start exercising, as you don't want to cause your body any damage.
You should pick some form of exercise or physical activity that you enjoy and do it on a regular basis. This can include waking, running, jogging or swimming, anything that gets you moving. You should start off slowly, exercising for a minimum of 20 minutes a day, 3-5 days a week.
As well as strengthening the heart, exercsi8e is also a great stress reliever. Which means that you will be getting rid of the two main causes of high blood pressure, a sedentary lifestyle and stress, in one simple way, exercising will also help you to lose weight which can also help to lower blood pressure.
Just remember that anything you do that strengthens your heart will be a great way to help lower blood pressure and exercising is the perfect way to start lowering you blood pressure today!
One of the main causes of high blood pressure is the sedentary lifestyle that most people are now leading, in which they are getting less physical exercise and activity then ever before.
However exercising every day, in which you use your body vigorously, has proven to be the best way to help lower blood pressure. This is because regular exercise helps to make your heart stronger and if you have a stronger heart is will be able to pump more blood with less effort. This means that there will less pressure and force placed upon the arteries as the heart will have to work less in order to pump blood, which will result in lowering blood pressure.
It is important that if you do have high blood pressure and decide to start exercising that you consult your doctor first in order to ask for their advice and recommendations, to ensure that it is safe for you to start exercising, as you don't want to cause your body any damage.
You should pick some form of exercise or physical activity that you enjoy and do it on a regular basis. This can include waking, running, jogging or swimming, anything that gets you moving. You should start off slowly, exercising for a minimum of 20 minutes a day, 3-5 days a week.
As well as strengthening the heart, exercsi8e is also a great stress reliever. Which means that you will be getting rid of the two main causes of high blood pressure, a sedentary lifestyle and stress, in one simple way, exercising will also help you to lose weight which can also help to lower blood pressure.
Just remember that anything you do that strengthens your heart will be a great way to help lower blood pressure and exercising is the perfect way to start lowering you blood pressure today!
Bad Habits that Could Ruin Your Fitness Goals
Allowing your "cheat days" to get out of hand
Although calorie and carbohydrate cycling is a valuable tool in losing body fat and keeping your metabolism high, allowing yourself too many high calorie or high carbohydrate meals can easily stop weight loss in its tracks.
Not eating enough calories
Many people make the mistake of dropping their calorie intake too low (approximately 1200 for women and 1500 for men) and then sustaining this inadequate intake for too long. Sure, you may lose weight faster at first, but if you eat too few calories for more than a few weeks you risk a damaged metabolism. One way to avoid this is to cycle low calorie and high calorie days. If you eat below 1500 calories for 5 to 7 days straight throw in an 1800-2000 calorie day or two. This signals your body its not really facing a famine.
Lifting weights that are too light
Many people lift weights thinking they're challenging their muscles adequately. In reality, if you do 12 to 15 repetitions without muscle burn or getting close to muscle failure (unable to perform a complete rep) you're not challenging your muscles enough for growth. Many women are guilty of "aerobic" weightlifting with weights that are too light. At least once a week you should lifting heavy enough to push to failure and include performing a few partial reps. These last and most difficult reps are what produces muscle stimulation for growth.
Not doing enough aerobics
How many exercise programs and products advertise "20 to 30 minutes of aerobics 3 times a week is all it takes to get in the best shape of your life!" This is even less than the government recommends and we know how trustworthy their advice is. Although this 20-30 minutes 3 times a week is enough for cardiovascular maintenance its not enough to create a large enough caloric deficit for fat loss. If you're very overweight or unfit this is a place to start. But everyone should strive for increased activity for health and weight maintenance.
Doing too much aerobics
Yes, you can do too much exercise and if preserving and building muscle mass is one of your fitness goals (it should be) doing more than 45 to 60 minutes of aerobics a day or more than five to six sessions a week can actually lead to muscle loss. Muscle loss equals a lower metabolism and less ability to burn fat. While not enough aerobic exercise is a minus, doing too much is too.
Although calorie and carbohydrate cycling is a valuable tool in losing body fat and keeping your metabolism high, allowing yourself too many high calorie or high carbohydrate meals can easily stop weight loss in its tracks.
Not eating enough calories
Many people make the mistake of dropping their calorie intake too low (approximately 1200 for women and 1500 for men) and then sustaining this inadequate intake for too long. Sure, you may lose weight faster at first, but if you eat too few calories for more than a few weeks you risk a damaged metabolism. One way to avoid this is to cycle low calorie and high calorie days. If you eat below 1500 calories for 5 to 7 days straight throw in an 1800-2000 calorie day or two. This signals your body its not really facing a famine.
Lifting weights that are too light
Many people lift weights thinking they're challenging their muscles adequately. In reality, if you do 12 to 15 repetitions without muscle burn or getting close to muscle failure (unable to perform a complete rep) you're not challenging your muscles enough for growth. Many women are guilty of "aerobic" weightlifting with weights that are too light. At least once a week you should lifting heavy enough to push to failure and include performing a few partial reps. These last and most difficult reps are what produces muscle stimulation for growth.
Not doing enough aerobics
How many exercise programs and products advertise "20 to 30 minutes of aerobics 3 times a week is all it takes to get in the best shape of your life!" This is even less than the government recommends and we know how trustworthy their advice is. Although this 20-30 minutes 3 times a week is enough for cardiovascular maintenance its not enough to create a large enough caloric deficit for fat loss. If you're very overweight or unfit this is a place to start. But everyone should strive for increased activity for health and weight maintenance.
Doing too much aerobics
Yes, you can do too much exercise and if preserving and building muscle mass is one of your fitness goals (it should be) doing more than 45 to 60 minutes of aerobics a day or more than five to six sessions a week can actually lead to muscle loss. Muscle loss equals a lower metabolism and less ability to burn fat. While not enough aerobic exercise is a minus, doing too much is too.
Different types of hoops
Fitness or sports hoops are different from the plastic hoops found in toy stores. Sports hoops are generally weighted and constructed from rubber foam or nylon coated plastics. They also are available in a variety of sizes. When choosing a hoop consider the following
The lighter the hoop, the more energy needed to make it spin, resulting in a more aerobic workout. The heavier the hoop, the less energy needed to make it spin, resulting in a longer time getting to a fat-burning level. Ron Klint of Canyon Hoops states on Hooping.org that he recommends the beginning hoopster choose a hoop 32 to 45 inches in diameter and that weighs between one to two pounds. This hoop will work well for all types of hooping and fitness levels.
Choosing a weighted hoop can help with muscle building but a too-heavy hoop can result in bruising throughout the mid-section. Sport or fitness hoops can be purchased in sporting goods stores or online and vary in price from around $25 and on up for a customized hoop. Child-size hoops are also available.
If you are just beginning, try purchasing a large toy hoop from a retailer for under $10. Give it a few spins and see how much fun working out can be.
Hula hooping is a fun alternative cardio and core strengthening workout that will fit into both novice and advanced routines.
The lighter the hoop, the more energy needed to make it spin, resulting in a more aerobic workout. The heavier the hoop, the less energy needed to make it spin, resulting in a longer time getting to a fat-burning level. Ron Klint of Canyon Hoops states on Hooping.org that he recommends the beginning hoopster choose a hoop 32 to 45 inches in diameter and that weighs between one to two pounds. This hoop will work well for all types of hooping and fitness levels.
Choosing a weighted hoop can help with muscle building but a too-heavy hoop can result in bruising throughout the mid-section. Sport or fitness hoops can be purchased in sporting goods stores or online and vary in price from around $25 and on up for a customized hoop. Child-size hoops are also available.
If you are just beginning, try purchasing a large toy hoop from a retailer for under $10. Give it a few spins and see how much fun working out can be.
Hula hooping is a fun alternative cardio and core strengthening workout that will fit into both novice and advanced routines.
Lifetime Fitness Health
When I decided to go to Lifetime Fitness in Canton, MI, I did so knowing I would have to sacrifice a little bit but also that I would gain a lot as well.
I was paying 29 dollars a month at Powerhouse Gym in Westland, Michigan, and I liked a lot about Powerhouse as well so it was hard to leave. Powerhouse has a better free weight section and more useful machines in some cases than Lifetime. Plus, there's far less traffic and far less useless machines. Lifetime has a lot of useless machines that only bodybuilders would want to work with.
However, thus far I like Lifetime Fitness in Canton, MI a lot. The best thing about it, besides the proximity to my house, is the fact that it's open 24 hours a day, 7 days a week. Lifetime Fitness is always open and that's great for me since I work out late and/or on Sunday nights a lot. Powerhouse Gym was only open until 6 p.m. on Saturday and Sunday nights.
Lifetime Fitness also has a lot more amenities. The basketball court in particular is a favorite of mine. Playing a bunch of games of full-court basketball gets my heart rate going and burns calories and it's also a million times more fun than running on a treadmill for 30-45 minutes. They recently also began having pick-up volleyball on the first basketball court quite often which is fun for co-ed recreational play and a change of pace from basketball.
The swimming pools both indoor and outdoor offer lanes where you can swim a bunch of laps without anyone getting in your way, which is another fun and unique cardio option to use besides the treadmill.
The staff has been pretty friendly to me and there are a ton of them on hand at all times, which is a major plus. While many of them do seem overly concerned with the bottom line above all else at times, they still are very good at making you feel welcome and at home.
The layout of the place is a little bit clunky in that you have to go up a couple flights of stairs and walk a ways to get to the weight room, as well as the locker rooms (although they're on the first floor), but that's not a huge deal.
My main complaint with the place is the poor choice of exercise equipment. the free weight area is small and could use way more benches, while the place features row after row of machines, many of them completely unnecessary.
The place claims to be all about your well-being, but Lifetime Fitness is clearly more about enticing the novice person off the street who doesn't know much about exercise with their big, flashy machines. This is a problem when the place gets crowded but not a huge one. They do have some nice areas for ab work stretching, however.
The fact that classes are free at Lifetime is a big plus as well. People seeking extra motivation can find it in the free Lifetime Fitness weightlifting and aerobics classes as well as yoga and pilates for flexibility and core strength.
The additional Lifestyle Cafe and salon are also nice bonuses that make Lifetime Fitness a fun place to hang out when you have downtime. the menu at the cafe is nutritional and offers a lot of variety. It's hard to find actual good nutritional meals in my home city of Westland, which is right on the Canton border in Michigan.
Overall, Lifetime Fitness is a fun place to hang out and a worthwhile investment if you have extra cash and are looking to make a lifestyle change as opposed to just working out every now and then. Go in and talk to a representative to get a feel for what Lifetime Fitness can offer you first, however. A smaller place like Powerhouse Gym is actually better if you're serious about weightlifting, but Lifetime does offer better cardio options and other fun extras.
I was paying 29 dollars a month at Powerhouse Gym in Westland, Michigan, and I liked a lot about Powerhouse as well so it was hard to leave. Powerhouse has a better free weight section and more useful machines in some cases than Lifetime. Plus, there's far less traffic and far less useless machines. Lifetime has a lot of useless machines that only bodybuilders would want to work with.
However, thus far I like Lifetime Fitness in Canton, MI a lot. The best thing about it, besides the proximity to my house, is the fact that it's open 24 hours a day, 7 days a week. Lifetime Fitness is always open and that's great for me since I work out late and/or on Sunday nights a lot. Powerhouse Gym was only open until 6 p.m. on Saturday and Sunday nights.
Lifetime Fitness also has a lot more amenities. The basketball court in particular is a favorite of mine. Playing a bunch of games of full-court basketball gets my heart rate going and burns calories and it's also a million times more fun than running on a treadmill for 30-45 minutes. They recently also began having pick-up volleyball on the first basketball court quite often which is fun for co-ed recreational play and a change of pace from basketball.
The swimming pools both indoor and outdoor offer lanes where you can swim a bunch of laps without anyone getting in your way, which is another fun and unique cardio option to use besides the treadmill.
The staff has been pretty friendly to me and there are a ton of them on hand at all times, which is a major plus. While many of them do seem overly concerned with the bottom line above all else at times, they still are very good at making you feel welcome and at home.
The layout of the place is a little bit clunky in that you have to go up a couple flights of stairs and walk a ways to get to the weight room, as well as the locker rooms (although they're on the first floor), but that's not a huge deal.
My main complaint with the place is the poor choice of exercise equipment. the free weight area is small and could use way more benches, while the place features row after row of machines, many of them completely unnecessary.
The place claims to be all about your well-being, but Lifetime Fitness is clearly more about enticing the novice person off the street who doesn't know much about exercise with their big, flashy machines. This is a problem when the place gets crowded but not a huge one. They do have some nice areas for ab work stretching, however.
The fact that classes are free at Lifetime is a big plus as well. People seeking extra motivation can find it in the free Lifetime Fitness weightlifting and aerobics classes as well as yoga and pilates for flexibility and core strength.
The additional Lifestyle Cafe and salon are also nice bonuses that make Lifetime Fitness a fun place to hang out when you have downtime. the menu at the cafe is nutritional and offers a lot of variety. It's hard to find actual good nutritional meals in my home city of Westland, which is right on the Canton border in Michigan.
Overall, Lifetime Fitness is a fun place to hang out and a worthwhile investment if you have extra cash and are looking to make a lifestyle change as opposed to just working out every now and then. Go in and talk to a representative to get a feel for what Lifetime Fitness can offer you first, however. A smaller place like Powerhouse Gym is actually better if you're serious about weightlifting, but Lifetime does offer better cardio options and other fun extras.
Staying Motivated from Start to Finish
Patience, patience, patience. One of the reasons that exercise programs rarely work for people is because we are not brought up to wait. Everything is on demand, from our favorite TV shows to our grocery purchases. With the internet, we can get anything we want with the click of a button. We know to stay away from Diet pills and "too good to be true" exercise programs on TV, but they do look so tempting - just fifteen minutes a day and six weeks to a perfect body? Sign me up!
But those results, if you are able to withstand the program long enough to get them, are not permanent, and are not healthful. Your goal should be different - your goal should include the words "lifelong" and "fit," not "skinny" and "ASAP." And what that takes is patience, because that kind of success isn't meant to happen overnight. It will take months, even years to achieve the fitness goals you want to reach.
Patience is a skill, not something we are born with. I'll say that again, in case you skimmed over it the first time: patience is a skill, not something we are born with. Got it? Good. And when you want to improve a skill, you have to practice. Choose the longest line at the grocery store next time. Take the longer route to get to work in the morning. Get into the slow lane of traffic. Walk to the corner store instead of driving. Take deep breaths, relax your shoulders and your hands, and smile. Those three things can instantly make you feel better about whatever situation you're in. Note what techniques work best for you and save them in your bag of tricks. You will need them later.
What works for others probably won't work for you. If there were one magical exercise or technique that worked for everyone, there wouldn't be such a huge variety of exercises out there to choose from. It doesn't matter what your skill level is, what your activity level is, or what your interests are: there is something out there for you. The trick is finding it. You may already know exactly what you want to do. Maybe you have happy childhood memories of playing soccer or tag with your friends. Maybe you have always loved to bowl.
But maybe you've never been active, and you have no idea where to begin. I suggest starting with the Big Three: running, cycling, and swimming. Give each of them a good, real-life try. In other words, try each of them three times: once to learn your way around the motion, once to get used to it and get a groove going, and once to do it the way you'd be doing it every time - with proper posture and technique. Only then will you know if something is going to work for you. If one of the Big Three catches your fancy, then you have something to go on. If not, then perhaps something more social is in order. Pay attention to how you feel and what you wish you had when you're trying new things out.
Go on the Internet - this can be a tremendous resource for information and opinions. Thinking about rock-climbing, but don't know where to start or whether you'll like it? Go to a rock-climbing forum and ask questions. Don't be shy; most people who are passionate about a certain activity will have NO PROBLEM talking all day about it, answering questions and giving their personal experience. Soak it all in, and soon you will hit on something that will work for you.
Finally, don't let ANYONE tell you that what you've chosen is somehow wrong or inappropriate. Only you know what you truly enjoy, and paying attention to social attitudes towards that activity will only lead to misery. If you want to try boxing, power-walking, karate, parkour, or any other stigmatized exercise, then just go ahead and do it! Regardless of what other people say, your goal is to get fit, not to fit in.
But those results, if you are able to withstand the program long enough to get them, are not permanent, and are not healthful. Your goal should be different - your goal should include the words "lifelong" and "fit," not "skinny" and "ASAP." And what that takes is patience, because that kind of success isn't meant to happen overnight. It will take months, even years to achieve the fitness goals you want to reach.
Patience is a skill, not something we are born with. I'll say that again, in case you skimmed over it the first time: patience is a skill, not something we are born with. Got it? Good. And when you want to improve a skill, you have to practice. Choose the longest line at the grocery store next time. Take the longer route to get to work in the morning. Get into the slow lane of traffic. Walk to the corner store instead of driving. Take deep breaths, relax your shoulders and your hands, and smile. Those three things can instantly make you feel better about whatever situation you're in. Note what techniques work best for you and save them in your bag of tricks. You will need them later.
What works for others probably won't work for you. If there were one magical exercise or technique that worked for everyone, there wouldn't be such a huge variety of exercises out there to choose from. It doesn't matter what your skill level is, what your activity level is, or what your interests are: there is something out there for you. The trick is finding it. You may already know exactly what you want to do. Maybe you have happy childhood memories of playing soccer or tag with your friends. Maybe you have always loved to bowl.
But maybe you've never been active, and you have no idea where to begin. I suggest starting with the Big Three: running, cycling, and swimming. Give each of them a good, real-life try. In other words, try each of them three times: once to learn your way around the motion, once to get used to it and get a groove going, and once to do it the way you'd be doing it every time - with proper posture and technique. Only then will you know if something is going to work for you. If one of the Big Three catches your fancy, then you have something to go on. If not, then perhaps something more social is in order. Pay attention to how you feel and what you wish you had when you're trying new things out.
Go on the Internet - this can be a tremendous resource for information and opinions. Thinking about rock-climbing, but don't know where to start or whether you'll like it? Go to a rock-climbing forum and ask questions. Don't be shy; most people who are passionate about a certain activity will have NO PROBLEM talking all day about it, answering questions and giving their personal experience. Soak it all in, and soon you will hit on something that will work for you.
Finally, don't let ANYONE tell you that what you've chosen is somehow wrong or inappropriate. Only you know what you truly enjoy, and paying attention to social attitudes towards that activity will only lead to misery. If you want to try boxing, power-walking, karate, parkour, or any other stigmatized exercise, then just go ahead and do it! Regardless of what other people say, your goal is to get fit, not to fit in.
Motivated from Start to Finish
Money is no object. Okay, so maybe it is an object, and maybe it's an important one, but think about what's at stake here - your lifelong health - and compare that to other things you spend money on. Too many people dismiss a gym membership or a new set of weights because of the cost of the equipment or the monthly fees. But what other things are you allowing yourself to spend money on that aren't as important as your health? If you know you're going to go to the gym every day, then cut spending in other areas so you can make that happen. You're spending for your life now, not just for your immediate comfort. You could be adding years to your life with the money you spend on your fitness goals. Don't be afraid of spending too much.
But be realistic. Again, go to the forums online, find a group of dedicated people and ask their opinion. Do you really need that hat with the thing hanging off of it to learn how to play golf? Do you really need the fancy wrist-band or that camel-pack for your 2-mile runs? Spend your money wisely, but spend it when it's necessary to help you reach your goal.
An added bonus is that most people tend to put more energy into their investments. If you don't spend a dime on an endeavor, it's probably not going to be really high on your list of priorities. But by funneling a little of your hard-earned cash into your exercise program, you're more likely to pay attention to it and keep it up, so your investment will be worthwhile.
Get over the negative self-talk right now. Seriously, do it now. Go online and find articles, forum posts, and stories about people who have succeeded in your exercise program of choice. Save them in a giant Word document and keep it handy at all times. Find photographs that inspire you and hang them up everywhere. Designate one of your shirts or a pair of shoes as "lucky" and wear them whenever you need a boost.
Of course, none of this will be worth anything if you don't know when you need a boost. A lot of people don't even notice when they're talking down to themselves. It's become such a habit for so many people to be self-derogatory that they'll tear themselves a new one without even realizing the damage they're doing. Start noticing. Listen to feelings like "don't want to," and "can't." The second you spot those feelings, shoot them down. Imagine you're playing a video game, like Asteroids or something. Each negative thought is a giant space rock coming to crash down upon you and destroy your entire world. You are the only one who can save yourself! Shoot them down with brutal accuracy.
Those thoughts are not your friend and they will not help you. They want you to fail. The more you shoot them down, and the more you put a stop to them, the less frequently they will come around. Soon, your brain will no longer be plagued by unhappy thoughts and you will be free to explore this new part of space as freely as you like.
But be realistic. Again, go to the forums online, find a group of dedicated people and ask their opinion. Do you really need that hat with the thing hanging off of it to learn how to play golf? Do you really need the fancy wrist-band or that camel-pack for your 2-mile runs? Spend your money wisely, but spend it when it's necessary to help you reach your goal.
An added bonus is that most people tend to put more energy into their investments. If you don't spend a dime on an endeavor, it's probably not going to be really high on your list of priorities. But by funneling a little of your hard-earned cash into your exercise program, you're more likely to pay attention to it and keep it up, so your investment will be worthwhile.
Get over the negative self-talk right now. Seriously, do it now. Go online and find articles, forum posts, and stories about people who have succeeded in your exercise program of choice. Save them in a giant Word document and keep it handy at all times. Find photographs that inspire you and hang them up everywhere. Designate one of your shirts or a pair of shoes as "lucky" and wear them whenever you need a boost.
Of course, none of this will be worth anything if you don't know when you need a boost. A lot of people don't even notice when they're talking down to themselves. It's become such a habit for so many people to be self-derogatory that they'll tear themselves a new one without even realizing the damage they're doing. Start noticing. Listen to feelings like "don't want to," and "can't." The second you spot those feelings, shoot them down. Imagine you're playing a video game, like Asteroids or something. Each negative thought is a giant space rock coming to crash down upon you and destroy your entire world. You are the only one who can save yourself! Shoot them down with brutal accuracy.
Those thoughts are not your friend and they will not help you. They want you to fail. The more you shoot them down, and the more you put a stop to them, the less frequently they will come around. Soon, your brain will no longer be plagued by unhappy thoughts and you will be free to explore this new part of space as freely as you like.
Motivation is required from Start to Finish
Get someone to hold you accountable. Whether it's a real-life person, such as a spouse, a parent, or a friend, or someone online like a blog audience, give someone the authority to yell at you when you are slacking. Make sure it's someone you trust and respect, because otherwise their words will go unheard by you. Tell them to be brutal. Tell them to be persistent. Tell them that no matter what you say, no matter what excuse you give, they are to badger you relentlessly until you get off your seat and exercise. Even if you only do it out of spite, it doesn't matter, because it's still exercise.
Make sure, of course, that the person or people you choose can handle a little backtalk, because you will talk back. There will be a day when you really, really don't want to do anything. But those days do not represent your life or your future. Those days are anomalies and don't happen often enough to decide the rest of your life. The decision you're making today to change your life for the better is your default setting. Someone who cares enough about you to kick your in the rear from time to time will understand what you're trying to do, and will be doing it for your own good.
Join a club. Whatever it is you decide to do, find other people who also do it. This is another way the Internet can help you out. No matter what activity you settle on, no matter how strange or unusual it is, there is an Internet community out there devoted to only that. Finding other people who do what you do can provide a great sense of accomplishment and unity with the world. When you don't feel alone, you feel more motivated to do what needs to be done.
When you're feeling frustrated, having friends who have been there can be invaluable. You don't even have to say anything. Just being there, being around people of a like mind, can boost your spirits tremendously. Of course, a community is even better when it's a "real life" one.
If your city or neighborhood hosts a team or a club devoted to your activity of choice, join up immediately. You want to surround yourself with people who will encourage you to achieve your goals. Being able to call someone up or meeting someone for coffee and venting can work wonders.
Of course, the really amazing part is when you become the motivator for someone else. One day, you'll be the one to say just the right thing to someone who is in your position now. You'll be able to think back to this day, when you felt unmotivated and scared, and give them real advice based on real experience, and it will help them the way your mentors help you now. And nothing could be more fulfilling than becoming a role model for someone else who wants to change their life.
Make sure, of course, that the person or people you choose can handle a little backtalk, because you will talk back. There will be a day when you really, really don't want to do anything. But those days do not represent your life or your future. Those days are anomalies and don't happen often enough to decide the rest of your life. The decision you're making today to change your life for the better is your default setting. Someone who cares enough about you to kick your in the rear from time to time will understand what you're trying to do, and will be doing it for your own good.
Join a club. Whatever it is you decide to do, find other people who also do it. This is another way the Internet can help you out. No matter what activity you settle on, no matter how strange or unusual it is, there is an Internet community out there devoted to only that. Finding other people who do what you do can provide a great sense of accomplishment and unity with the world. When you don't feel alone, you feel more motivated to do what needs to be done.
When you're feeling frustrated, having friends who have been there can be invaluable. You don't even have to say anything. Just being there, being around people of a like mind, can boost your spirits tremendously. Of course, a community is even better when it's a "real life" one.
If your city or neighborhood hosts a team or a club devoted to your activity of choice, join up immediately. You want to surround yourself with people who will encourage you to achieve your goals. Being able to call someone up or meeting someone for coffee and venting can work wonders.
Of course, the really amazing part is when you become the motivator for someone else. One day, you'll be the one to say just the right thing to someone who is in your position now. You'll be able to think back to this day, when you felt unmotivated and scared, and give them real advice based on real experience, and it will help them the way your mentors help you now. And nothing could be more fulfilling than becoming a role model for someone else who wants to change their life.
Most Asked Fitness Questions and their Answers
Why are my muscles sore after a workout?
Your muscles are sore after a workout due to D.O.M.S. Delayed Onset Muscle Soreness. It's not during the workout that your muscles become bigger and stronger, but after the workout when they are adapting to the stress they just underwent that they are remodeling and rebuilding and hence hurting. D.O.M.S. can take 24-72 hours before you start to feel it and it can last a couple of days after it begins. Your muscles will also hurt more when you are new to a certain exercise, de-conditioned, or performing eccentric (emphasis on negative movement) exercises.
Does muscle turn into fat?
No, a muscle turning into fat is a popular myth but it holds no truth. What is actually happening when you think your muscles are turning into fat is as you become less active your muscles atrophy (shrink). When this happens your body's metabolism slow down so you do not burn as many calories therefore you start to add new fat. It's not muscle turning into fat, rather muscle wasting and fat being put in its place.
What is the difference between free weights and weight machines?
Free weights are exercise tools such as dumbbells or barbells whereas weight machines are more restrictive and used mostly for isolation exercises such as the pec deck or leg extension machine. I personally believe free weights are the best way to train for people of all experience levels because they teach your body how to properly use synergist muscles, enhance firing rate, and order of muscle recruitment. This will produce better performance in athletes and also boost your metabolism by recruiting more muscle fibers.
Why should I rest my muscles after a workout?
You should rest your muscles after a workout because it is after the workout that the actual adaptations occur that cause you to become stronger and bigger. During the workout you are causing micro tears to your myofibrils (part of your muscle) which during rest adapt to the new stress so you are stronger and ready for your next workout or competition.
Note: There can be some error when using this formula because people are so adaptable and varying to exercise.
What should I eat after a workout and why?
After you are done working out you should eat a 4:1 ratio of carbohydrate to protein. This meal should be consumed within the first 30 minutes of post-exercise while our bodies are still in an anabolic environment and should be mostly simple sugars and protein with a high biological value (most similar to the form our body needs it in). This will speed up absorption and enhance the recovery process. The quicker we begin refueling empty glycogen (energy) stores and rebuilding broken down muscle tissue the more we can get out of our next workout.
Your muscles are sore after a workout due to D.O.M.S. Delayed Onset Muscle Soreness. It's not during the workout that your muscles become bigger and stronger, but after the workout when they are adapting to the stress they just underwent that they are remodeling and rebuilding and hence hurting. D.O.M.S. can take 24-72 hours before you start to feel it and it can last a couple of days after it begins. Your muscles will also hurt more when you are new to a certain exercise, de-conditioned, or performing eccentric (emphasis on negative movement) exercises.
Does muscle turn into fat?
No, a muscle turning into fat is a popular myth but it holds no truth. What is actually happening when you think your muscles are turning into fat is as you become less active your muscles atrophy (shrink). When this happens your body's metabolism slow down so you do not burn as many calories therefore you start to add new fat. It's not muscle turning into fat, rather muscle wasting and fat being put in its place.
What is the difference between free weights and weight machines?
Free weights are exercise tools such as dumbbells or barbells whereas weight machines are more restrictive and used mostly for isolation exercises such as the pec deck or leg extension machine. I personally believe free weights are the best way to train for people of all experience levels because they teach your body how to properly use synergist muscles, enhance firing rate, and order of muscle recruitment. This will produce better performance in athletes and also boost your metabolism by recruiting more muscle fibers.
Why should I rest my muscles after a workout?
You should rest your muscles after a workout because it is after the workout that the actual adaptations occur that cause you to become stronger and bigger. During the workout you are causing micro tears to your myofibrils (part of your muscle) which during rest adapt to the new stress so you are stronger and ready for your next workout or competition.
Note: There can be some error when using this formula because people are so adaptable and varying to exercise.
What should I eat after a workout and why?
After you are done working out you should eat a 4:1 ratio of carbohydrate to protein. This meal should be consumed within the first 30 minutes of post-exercise while our bodies are still in an anabolic environment and should be mostly simple sugars and protein with a high biological value (most similar to the form our body needs it in). This will speed up absorption and enhance the recovery process. The quicker we begin refueling empty glycogen (energy) stores and rebuilding broken down muscle tissue the more we can get out of our next workout.
How to Burn Calories Doing Next to Nothing
In theory, staying healthy and in shape could easily be broken down into two simple things: Eat right and move. While many flock to the gym and purchase home gym equipment or try out fad diets, we all seem to have those few friends who look damn good with virtually no effort. For those looking to look better and lose a little with little to no effort, here are some practices even the laziest person can use to get more physically fit:
Get Up, Stand Up & The Standing Desk
People will burn 50 percent more calories standing than while sitting. Rather than stay seated while on a long phone call or in a long meeting, get out of the chair and pace around. For those working in an environment where instant messaging coworkers is the norm, try something new: Walk to visit them, even taking an alternate, longer route to get more movement during the work day.
Stand-up desks offer a more permanent solution to get office workers off their butts and burning calories while performing usual tasks. Standing desks are also shown to improve posture, reduce back pain, create a higher sense of engagement and increase concentration. Ask human resources if they can accommodate a request like this; many companies will.
The Parking Lot & Unloading Trick
This is an oldie, but it works. Don't rush to work just to get the best parking spot; instead, park further away and enjoy an extra stroll into the office each morning. (This also works wonders for self-esteem when the coveted employee of the month parking spot goes to someone else.) The same trick can be done while running errands. Instead of driving from storefront to storefront, go to a few different stores and stroll back to the car.
This lazy man's fitness tip is not limited to lots. For those in more urban, vertical situations, the equivalent is the stairs. Farukh Shroff, who has an office in downtown Wilkes-Barre, wants to start taking the stairs up and down more this year.
"The garage is the third floor, and my office is the 11th floor. Feel the burn! Actually, I only did it three times so far. Then, I got lazy. But next year ..." he said.
Living somewhere with stairs, either to your apartment or a multi-story place, can help burn more calories. Heather Davis, 26, of Dunmore, PA shared her lazy fitness tip.
"(Try not) to get everything from downstairs or inside from your car at once. Force yourself to make more than one trip up and down those stairs," she suggested.
Mall Walking
Consider taking a lunch break at a local mall or shopping center and burn some calories while browsing. It doesn't feel like exercise when window shopping. The trick here is to leave the wallet and debit cards in the car. If there is not a mall nearby, but you do live within walking distance to eateries, consider walking to your lunch destination rather than driving.
Get a Sense of Humor
A study at Vanderbilt University states that people can increase the amount of calories burned per day by 10 to 40 just by laughing more. Go to lunch with your office clown, listen to funny podcasts while you work and, of course, watch funny movies. If all goes according to Vanderbilt, an extra four pounds could be shed each year.
Do Something Fun at or after Work
Play some Frisbee, a beanbag toss or shoot some hoops with coworkers during lunch or after work. Keep a ball, disc or portable game in your truck or at your desk and get some action going to burn some calories by having fun on a regular basis. You could take this a step further and see if the office will allow a table tennis or fooseball table at the office. Not only does this create movement, but it can also help de-stress.
Get Up, Stand Up & The Standing Desk
People will burn 50 percent more calories standing than while sitting. Rather than stay seated while on a long phone call or in a long meeting, get out of the chair and pace around. For those working in an environment where instant messaging coworkers is the norm, try something new: Walk to visit them, even taking an alternate, longer route to get more movement during the work day.
Stand-up desks offer a more permanent solution to get office workers off their butts and burning calories while performing usual tasks. Standing desks are also shown to improve posture, reduce back pain, create a higher sense of engagement and increase concentration. Ask human resources if they can accommodate a request like this; many companies will.
The Parking Lot & Unloading Trick
This is an oldie, but it works. Don't rush to work just to get the best parking spot; instead, park further away and enjoy an extra stroll into the office each morning. (This also works wonders for self-esteem when the coveted employee of the month parking spot goes to someone else.) The same trick can be done while running errands. Instead of driving from storefront to storefront, go to a few different stores and stroll back to the car.
This lazy man's fitness tip is not limited to lots. For those in more urban, vertical situations, the equivalent is the stairs. Farukh Shroff, who has an office in downtown Wilkes-Barre, wants to start taking the stairs up and down more this year.
"The garage is the third floor, and my office is the 11th floor. Feel the burn! Actually, I only did it three times so far. Then, I got lazy. But next year ..." he said.
Living somewhere with stairs, either to your apartment or a multi-story place, can help burn more calories. Heather Davis, 26, of Dunmore, PA shared her lazy fitness tip.
"(Try not) to get everything from downstairs or inside from your car at once. Force yourself to make more than one trip up and down those stairs," she suggested.
Mall Walking
Consider taking a lunch break at a local mall or shopping center and burn some calories while browsing. It doesn't feel like exercise when window shopping. The trick here is to leave the wallet and debit cards in the car. If there is not a mall nearby, but you do live within walking distance to eateries, consider walking to your lunch destination rather than driving.
Get a Sense of Humor
A study at Vanderbilt University states that people can increase the amount of calories burned per day by 10 to 40 just by laughing more. Go to lunch with your office clown, listen to funny podcasts while you work and, of course, watch funny movies. If all goes according to Vanderbilt, an extra four pounds could be shed each year.
Do Something Fun at or after Work
Play some Frisbee, a beanbag toss or shoot some hoops with coworkers during lunch or after work. Keep a ball, disc or portable game in your truck or at your desk and get some action going to burn some calories by having fun on a regular basis. You could take this a step further and see if the office will allow a table tennis or fooseball table at the office. Not only does this create movement, but it can also help de-stress.
Tips to Get Super Fit
Too many people have fitness goals as 'should' rather than 'musts'. Your fitness goals must be musts! Every single Olympian who achieved greatness had a goal that was so compelling that the time and effort to achieve that goal was worth it. You must have a compelling reason why you want to be fit and stay that way. It's not enough to say, 'because l want to fit into size 10 jeans,' unless you feel intense emotion about achieving that goal.
The initial surge of enthusiasm at the beginning of the year when you set your goal has to fade - it's a human nature for this to happen. But if you have a huge, exciting and desirable reason why you must keep going, you will absolutely give yourself more opportunity to succeed and the enthusiasm will last through the tough times.
You must take responsibility for your choices. There is nothing we need to know about getting fit and healthy that we haven't already heard, read about or seen with our own eyes. Education is not what is missing! Every person who gets and stays super-fit made a decision along the way to take responsibility for their results or lack of results.
What you eat and drink are shaping your body right now. What you eat and drink tomorrow will shape your body tomorrow. What choices you make about how much you exercise, what type of exercise you do and how much you hold yourself accountable are up to you.
Taking responsibility for our bodies and our health is the biggest challenge there is for anyone who struggles with fitness. The moment you say "the buck stops with me", you've taken the first step and this is not a reason to beat up on yourself if you haven't taken responsibility until now, getting down on yourself is another way of avoiding responsibility!
Get a plan! It's not enough to say, 'I want to lose weight'. It's got to be a specifically stated goal so you'll know what you've achieved. For example: 'it's summer 2009 and I'm looking amazing in my bikini, my ideal weight of X, surrounded by friends and family and enjoying feeling wonderful, fit and fabulous! Once you've got your goal really clear, break it down into details. Whatever you focus on is what you will get, so focus on each step needed to get to where you want to go. If the goal is pretty big, the more small steps you have in place and the more chance of success you'll have.
Don't keep your goals a secret, that's the same as saying "l don't know if I'll stick at it". Put it out there to people that this is the new you and then on days when you're not as motivated to get out of bed, you'll know you'll have five people asking about your morning!
You could even get a coach or fitness trainer, someone to work with you as you set about achieving your goals. I've worked with my coach for three years now. The results have meant that my investment with him has been repaid 100 times over.
The initial surge of enthusiasm at the beginning of the year when you set your goal has to fade - it's a human nature for this to happen. But if you have a huge, exciting and desirable reason why you must keep going, you will absolutely give yourself more opportunity to succeed and the enthusiasm will last through the tough times.
You must take responsibility for your choices. There is nothing we need to know about getting fit and healthy that we haven't already heard, read about or seen with our own eyes. Education is not what is missing! Every person who gets and stays super-fit made a decision along the way to take responsibility for their results or lack of results.
What you eat and drink are shaping your body right now. What you eat and drink tomorrow will shape your body tomorrow. What choices you make about how much you exercise, what type of exercise you do and how much you hold yourself accountable are up to you.
Taking responsibility for our bodies and our health is the biggest challenge there is for anyone who struggles with fitness. The moment you say "the buck stops with me", you've taken the first step and this is not a reason to beat up on yourself if you haven't taken responsibility until now, getting down on yourself is another way of avoiding responsibility!
Get a plan! It's not enough to say, 'I want to lose weight'. It's got to be a specifically stated goal so you'll know what you've achieved. For example: 'it's summer 2009 and I'm looking amazing in my bikini, my ideal weight of X, surrounded by friends and family and enjoying feeling wonderful, fit and fabulous! Once you've got your goal really clear, break it down into details. Whatever you focus on is what you will get, so focus on each step needed to get to where you want to go. If the goal is pretty big, the more small steps you have in place and the more chance of success you'll have.
Don't keep your goals a secret, that's the same as saying "l don't know if I'll stick at it". Put it out there to people that this is the new you and then on days when you're not as motivated to get out of bed, you'll know you'll have five people asking about your morning!
You could even get a coach or fitness trainer, someone to work with you as you set about achieving your goals. I've worked with my coach for three years now. The results have meant that my investment with him has been repaid 100 times over.
Hula Hooping for Fitness
Hula hooping is a great aerobic activity for all ages. Adding hula hoop exercises to your workout routine can tone and strengthen muscles while burning calories and increasing flexibility.
The hula hoop gained popularity in the 1950's in both the United States and the United Kingdom but its roots trace back much farther. The art of twirling the hoop actually dates back to Ancient Greece and Egypt where hoops had been made out of natural materials like wood, bamboo, and grasses. The plastic toy we are most familiar with was introduced to the public in 14th Century Great Britain. Today, fitness or sports hoops are made from rubber foam, plastics, and/or covered with nylon.
Benefits of hula hooping
Anytime you add another level of physical activity to your routine, your body benefits. Hula hooping increases your heart rate allowing your body to burn more calories, which in turn can lead to weight loss. To find your target heart rate for the best workout, use the heart rate calculator available online at a site like healthline.com.
Hula hooping can also improve coordination, circulation, and flexibility. It tones, trims, and strengthens core torso muscles. Strong core muscles help maintain posture, avoid back injuries, and improve balance. Strong core muscles are important to overall physical performance. Hula hooping is not limited to working only the midsection. It is also an effective exercise for sculpting those hard to define upper arms.
The hula hoop gained popularity in the 1950's in both the United States and the United Kingdom but its roots trace back much farther. The art of twirling the hoop actually dates back to Ancient Greece and Egypt where hoops had been made out of natural materials like wood, bamboo, and grasses. The plastic toy we are most familiar with was introduced to the public in 14th Century Great Britain. Today, fitness or sports hoops are made from rubber foam, plastics, and/or covered with nylon.
Benefits of hula hooping
Anytime you add another level of physical activity to your routine, your body benefits. Hula hooping increases your heart rate allowing your body to burn more calories, which in turn can lead to weight loss. To find your target heart rate for the best workout, use the heart rate calculator available online at a site like healthline.com.
Hula hooping can also improve coordination, circulation, and flexibility. It tones, trims, and strengthens core torso muscles. Strong core muscles help maintain posture, avoid back injuries, and improve balance. Strong core muscles are important to overall physical performance. Hula hooping is not limited to working only the midsection. It is also an effective exercise for sculpting those hard to define upper arms.
How to hula hoop?
To work the core or the midsection of your body, stand with one foot in front of each other. This is a stronger stance than with your feet side by side. Place the hoop over your head with it resting against the back of your waist. Gently push it to begin a rotation around your waist. You may have to experiment to determine which direction is most natural.
Shift your weight back and forth to keep the hoop spinning. Rotating your hips to spin the hoop will not help; you want to find a rhythm of weight shifting from front and back foot. Do not be discouraged if it stops spinning and slides down to the ground. Keep repeating the process until you find your rhythm. After some practice, even if you can't maintain more than a dozen or so rotations, you will be able to "catch" the hoop before it slides down and restart without missing a beat. Need a bit more help? Try a hula hooping classes at your local fitness centers or watch an instructional video online.
For an aerobic workout, keep the hoop spinning for three, ten minute sets. On average, fitness instructors state that hula hooping can burn up to 100 calories in ten minutes. A 30 minute hula hoop routine has also been equated to burn approximately the same amount of calories as a medium impact aerobic class.
Before you begin any new fitness routine, be sure to consult with your physician.
Shift your weight back and forth to keep the hoop spinning. Rotating your hips to spin the hoop will not help; you want to find a rhythm of weight shifting from front and back foot. Do not be discouraged if it stops spinning and slides down to the ground. Keep repeating the process until you find your rhythm. After some practice, even if you can't maintain more than a dozen or so rotations, you will be able to "catch" the hoop before it slides down and restart without missing a beat. Need a bit more help? Try a hula hooping classes at your local fitness centers or watch an instructional video online.
For an aerobic workout, keep the hoop spinning for three, ten minute sets. On average, fitness instructors state that hula hooping can burn up to 100 calories in ten minutes. A 30 minute hula hoop routine has also been equated to burn approximately the same amount of calories as a medium impact aerobic class.
Before you begin any new fitness routine, be sure to consult with your physician.
Lifetime Fitness Health
When I decided to go to Lifetime Fitness in Canton, MI, I did so knowing I would have to sacrifice a little bit but also that I would gain a lot as well.
I was paying 29 dollars a month at Powerhouse Gym in Westland, Michigan, and I liked a lot about Powerhouse as well so it was hard to leave. Powerhouse has a better free weight section and more useful machines in some cases than Lifetime. Plus, there's far less traffic and far less useless machines. Lifetime has a lot of useless machines that only bodybuilders would want to work with.
However, thus far I like Lifetime Fitness in Canton, MI a lot. The best thing about it, besides the proximity to my house, is the fact that it's open 24 hours a day, 7 days a week. Lifetime Fitness is always open and that's great for me since I work out late and/or on Sunday nights a lot. Powerhouse Gym was only open until 6 p.m. on Saturday and Sunday nights.
Lifetime Fitness also has a lot more amenities. The basketball court in particular is a favorite of mine. Playing a bunch of games of full-court basketball gets my heart rate going and burns calories and it's also a million times more fun than running on a treadmill for 30-45 minutes. They recently also began having pick-up volleyball on the first basketball court quite often which is fun for co-ed recreational play and a change of pace from basketball.
The swimming pools both indoor and outdoor offer lanes where you can swim a bunch of laps without anyone getting in your way, which is another fun and unique cardio option to use besides the treadmill.
The staff has been pretty friendly to me and there are a ton of them on hand at all times, which is a major plus. While many of them do seem overly concerned with the bottom line above all else at times, they still are very good at making you feel welcome and at home.
The layout of the place is a little bit clunky in that you have to go up a couple flights of stairs and walk a ways to get to the weight room, as well as the locker rooms (although they're on the first floor), but that's not a huge deal.
My main complaint with the place is the poor choice of exercise equipment. the free weight area is small and could use way more benches, while the place features row after row of machines, many of them completely unnecessary.
The place claims to be all about your well-being, but Lifetime Fitness is clearly more about enticing the novice person off the street who doesn't know much about exercise with their big, flashy machines. This is a problem when the place gets crowded but not a huge one. They do have some nice areas for ab work stretching, however.
The fact that classes are free at Lifetime is a big plus as well. People seeking extra motivation can find it in the free Lifetime Fitness weightlifting and aerobics classes as well as yoga and pilates for flexibility and core strength.
The additional Lifestyle Cafe and salon are also nice bonuses that make Lifetime Fitness a fun place to hang out when you have downtime. the menu at the cafe is nutritional and offers a lot of variety. It's hard to find actual good nutritional meals in my home city of Westland, which is right on the Canton border in Michigan.
Overall, Lifetime Fitness is a fun place to hang out and a worthwhile investment if you have extra cash and are looking to make a lifestyle change as opposed to just working out every now and then. Go in and talk to a representative to get a feel for what Lifetime Fitness can offer you first, however. A smaller place like Powerhouse Gym is actually better if you're serious about weightlifting, but Lifetime does offer better cardio options and other fun extras.
I was paying 29 dollars a month at Powerhouse Gym in Westland, Michigan, and I liked a lot about Powerhouse as well so it was hard to leave. Powerhouse has a better free weight section and more useful machines in some cases than Lifetime. Plus, there's far less traffic and far less useless machines. Lifetime has a lot of useless machines that only bodybuilders would want to work with.
However, thus far I like Lifetime Fitness in Canton, MI a lot. The best thing about it, besides the proximity to my house, is the fact that it's open 24 hours a day, 7 days a week. Lifetime Fitness is always open and that's great for me since I work out late and/or on Sunday nights a lot. Powerhouse Gym was only open until 6 p.m. on Saturday and Sunday nights.
Lifetime Fitness also has a lot more amenities. The basketball court in particular is a favorite of mine. Playing a bunch of games of full-court basketball gets my heart rate going and burns calories and it's also a million times more fun than running on a treadmill for 30-45 minutes. They recently also began having pick-up volleyball on the first basketball court quite often which is fun for co-ed recreational play and a change of pace from basketball.
The swimming pools both indoor and outdoor offer lanes where you can swim a bunch of laps without anyone getting in your way, which is another fun and unique cardio option to use besides the treadmill.
The staff has been pretty friendly to me and there are a ton of them on hand at all times, which is a major plus. While many of them do seem overly concerned with the bottom line above all else at times, they still are very good at making you feel welcome and at home.
The layout of the place is a little bit clunky in that you have to go up a couple flights of stairs and walk a ways to get to the weight room, as well as the locker rooms (although they're on the first floor), but that's not a huge deal.
My main complaint with the place is the poor choice of exercise equipment. the free weight area is small and could use way more benches, while the place features row after row of machines, many of them completely unnecessary.
The place claims to be all about your well-being, but Lifetime Fitness is clearly more about enticing the novice person off the street who doesn't know much about exercise with their big, flashy machines. This is a problem when the place gets crowded but not a huge one. They do have some nice areas for ab work stretching, however.
The fact that classes are free at Lifetime is a big plus as well. People seeking extra motivation can find it in the free Lifetime Fitness weightlifting and aerobics classes as well as yoga and pilates for flexibility and core strength.
The additional Lifestyle Cafe and salon are also nice bonuses that make Lifetime Fitness a fun place to hang out when you have downtime. the menu at the cafe is nutritional and offers a lot of variety. It's hard to find actual good nutritional meals in my home city of Westland, which is right on the Canton border in Michigan.
Overall, Lifetime Fitness is a fun place to hang out and a worthwhile investment if you have extra cash and are looking to make a lifestyle change as opposed to just working out every now and then. Go in and talk to a representative to get a feel for what Lifetime Fitness can offer you first, however. A smaller place like Powerhouse Gym is actually better if you're serious about weightlifting, but Lifetime does offer better cardio options and other fun extras.
Different types of hoops
Fitness or sports hoops are different from the plastic hoops found in toy stores. Sports hoops are generally weighted and constructed from rubber foam or nylon coated plastics. They also are available in a variety of sizes. When choosing a hoop consider the following
The lighter the hoop, the more energy needed to make it spin, resulting in a more aerobic workout. The heavier the hoop, the less energy needed to make it spin, resulting in a longer time getting to a fat-burning level. Ron Klint of Canyon Hoops states on Hooping.org that he recommends the beginning hoopster choose a hoop 32 to 45 inches in diameter and that weighs between one to two pounds. This hoop will work well for all types of hooping and fitness levels.
Choosing a weighted hoop can help with muscle building but a too-heavy hoop can result in bruising throughout the mid-section. Sport or fitness hoops can be purchased in sporting goods stores or online and vary in price from around $25 and on up for a customized hoop. Child-size hoops are also available.
If you are just beginning, try purchasing a large toy hoop from a retailer for under $10. Give it a few spins and see how much fun working out can be.
Hula hooping is a fun alternative cardio and core strengthening workout that will fit into both novice and advanced routines.
The lighter the hoop, the more energy needed to make it spin, resulting in a more aerobic workout. The heavier the hoop, the less energy needed to make it spin, resulting in a longer time getting to a fat-burning level. Ron Klint of Canyon Hoops states on Hooping.org that he recommends the beginning hoopster choose a hoop 32 to 45 inches in diameter and that weighs between one to two pounds. This hoop will work well for all types of hooping and fitness levels.
Choosing a weighted hoop can help with muscle building but a too-heavy hoop can result in bruising throughout the mid-section. Sport or fitness hoops can be purchased in sporting goods stores or online and vary in price from around $25 and on up for a customized hoop. Child-size hoops are also available.
If you are just beginning, try purchasing a large toy hoop from a retailer for under $10. Give it a few spins and see how much fun working out can be.
Hula hooping is a fun alternative cardio and core strengthening workout that will fit into both novice and advanced routines.
How to hula hoop?
To work the core or the midsection of your body, stand with one foot in front of each other. This is a stronger stance than with your feet side by side. Place the hoop over your head with it resting against the back of your waist. Gently push it to begin a rotation around your waist. You may have to experiment to determine which direction is most natural.
Shift your weight back and forth to keep the hoop spinning. Rotating your hips to spin the hoop will not help; you want to find a rhythm of weight shifting from front and back foot. Do not be discouraged if it stops spinning and slides down to the ground. Keep repeating the process until you find your rhythm. After some practice, even if you can't maintain more than a dozen or so rotations, you will be able to "catch" the hoop before it slides down and restart without missing a beat. Need a bit more help? Try a hula hooping classes at your local fitness centers or watch an instructional video online.
For an aerobic workout, keep the hoop spinning for three, ten minute sets. On average, fitness instructors state that hula hooping can burn up to 100 calories in ten minutes. A 30 minute hula hoop routine has also been equated to burn approximately the same amount of calories as a medium impact aerobic class.
Before you begin any new fitness routine, be sure to consult with your physician.
Shift your weight back and forth to keep the hoop spinning. Rotating your hips to spin the hoop will not help; you want to find a rhythm of weight shifting from front and back foot. Do not be discouraged if it stops spinning and slides down to the ground. Keep repeating the process until you find your rhythm. After some practice, even if you can't maintain more than a dozen or so rotations, you will be able to "catch" the hoop before it slides down and restart without missing a beat. Need a bit more help? Try a hula hooping classes at your local fitness centers or watch an instructional video online.
For an aerobic workout, keep the hoop spinning for three, ten minute sets. On average, fitness instructors state that hula hooping can burn up to 100 calories in ten minutes. A 30 minute hula hoop routine has also been equated to burn approximately the same amount of calories as a medium impact aerobic class.
Before you begin any new fitness routine, be sure to consult with your physician.
Hula Hooping for Fitness
Hula hooping is a great aerobic activity for all ages. Adding hula hoop exercises to your workout routine can tone and strengthen muscles while burning calories and increasing flexibility.
The hula hoop gained popularity in the 1950's in both the United States and the United Kingdom but its roots trace back much farther. The art of twirling the hoop actually dates back to Ancient Greece and Egypt where hoops had been made out of natural materials like wood, bamboo, and grasses. The plastic toy we are most familiar with was introduced to the public in 14th Century Great Britain. Today, fitness or sports hoops are made from rubber foam, plastics, and/or covered with nylon.
Benefits of hula hooping
Anytime you add another level of physical activity to your routine, your body benefits. Hula hooping increases your heart rate allowing your body to burn more calories, which in turn can lead to weight loss. To find your target heart rate for the best workout, use the heart rate calculator available online at a site like healthline.com.
Hula hooping can also improve coordination, circulation, and flexibility. It tones, trims, and strengthens core torso muscles. Strong core muscles help maintain posture, avoid back injuries, and improve balance. Strong core muscles are important to overall physical performance. Hula hooping is not limited to working only the midsection. It is also an effective exercise for sculpting those hard to define upper arms.
The hula hoop gained popularity in the 1950's in both the United States and the United Kingdom but its roots trace back much farther. The art of twirling the hoop actually dates back to Ancient Greece and Egypt where hoops had been made out of natural materials like wood, bamboo, and grasses. The plastic toy we are most familiar with was introduced to the public in 14th Century Great Britain. Today, fitness or sports hoops are made from rubber foam, plastics, and/or covered with nylon.
Benefits of hula hooping
Anytime you add another level of physical activity to your routine, your body benefits. Hula hooping increases your heart rate allowing your body to burn more calories, which in turn can lead to weight loss. To find your target heart rate for the best workout, use the heart rate calculator available online at a site like healthline.com.
Hula hooping can also improve coordination, circulation, and flexibility. It tones, trims, and strengthens core torso muscles. Strong core muscles help maintain posture, avoid back injuries, and improve balance. Strong core muscles are important to overall physical performance. Hula hooping is not limited to working only the midsection. It is also an effective exercise for sculpting those hard to define upper arms.
Tips to Get Super Fit
Too many people have fitness goals as 'should' rather than 'musts'. Your fitness goals must be musts! Every single Olympian who achieved greatness had a goal that was so compelling that the time and effort to achieve that goal was worth it. You must have a compelling reason why you want to be fit and stay that way. It's not enough to say, 'because l want to fit into size 10 jeans,' unless you feel intense emotion about achieving that goal.
The initial surge of enthusiasm at the beginning of the year when you set your goal has to fade - it's a human nature for this to happen. But if you have a huge, exciting and desirable reason why you must keep going, you will absolutely give yourself more opportunity to succeed and the enthusiasm will last through the tough times.
You must take responsibility for your choices. There is nothing we need to know about getting fit and healthy that we haven't already heard, read about or seen with our own eyes. Education is not what is missing! Every person who gets and stays super-fit made a decision along the way to take responsibility for their results or lack of results.
What you eat and drink are shaping your body right now. What you eat and drink tomorrow will shape your body tomorrow. What choices you make about how much you exercise, what type of exercise you do and how much you hold yourself accountable are up to you.
Taking responsibility for our bodies and our health is the biggest challenge there is for anyone who struggles with fitness. The moment you say "the buck stops with me", you've taken the first step and this is not a reason to beat up on yourself if you haven't taken responsibility until now, getting down on yourself is another way of avoiding responsibility!
Get a plan! It's not enough to say, 'I want to lose weight'. It's got to be a specifically stated goal so you'll know what you've achieved. For example: 'it's summer 2009 and I'm looking amazing in my bikini, my ideal weight of X, surrounded by friends and family and enjoying feeling wonderful, fit and fabulous! Once you've got your goal really clear, break it down into details. Whatever you focus on is what you will get, so focus on each step needed to get to where you want to go. If the goal is pretty big, the more small steps you have in place and the more chance of success you'll have.
Don't keep your goals a secret, that's the same as saying "l don't know if I'll stick at it". Put it out there to people that this is the new you and then on days when you're not as motivated to get out of bed, you'll know you'll have five people asking about your morning!
You could even get a coach or fitness trainer, someone to work with you as you set about achieving your goals. I've worked with my coach for three years now. The results have meant that my investment with him has been repaid 100 times over.
The initial surge of enthusiasm at the beginning of the year when you set your goal has to fade - it's a human nature for this to happen. But if you have a huge, exciting and desirable reason why you must keep going, you will absolutely give yourself more opportunity to succeed and the enthusiasm will last through the tough times.
You must take responsibility for your choices. There is nothing we need to know about getting fit and healthy that we haven't already heard, read about or seen with our own eyes. Education is not what is missing! Every person who gets and stays super-fit made a decision along the way to take responsibility for their results or lack of results.
What you eat and drink are shaping your body right now. What you eat and drink tomorrow will shape your body tomorrow. What choices you make about how much you exercise, what type of exercise you do and how much you hold yourself accountable are up to you.
Taking responsibility for our bodies and our health is the biggest challenge there is for anyone who struggles with fitness. The moment you say "the buck stops with me", you've taken the first step and this is not a reason to beat up on yourself if you haven't taken responsibility until now, getting down on yourself is another way of avoiding responsibility!
Get a plan! It's not enough to say, 'I want to lose weight'. It's got to be a specifically stated goal so you'll know what you've achieved. For example: 'it's summer 2009 and I'm looking amazing in my bikini, my ideal weight of X, surrounded by friends and family and enjoying feeling wonderful, fit and fabulous! Once you've got your goal really clear, break it down into details. Whatever you focus on is what you will get, so focus on each step needed to get to where you want to go. If the goal is pretty big, the more small steps you have in place and the more chance of success you'll have.
Don't keep your goals a secret, that's the same as saying "l don't know if I'll stick at it". Put it out there to people that this is the new you and then on days when you're not as motivated to get out of bed, you'll know you'll have five people asking about your morning!
You could even get a coach or fitness trainer, someone to work with you as you set about achieving your goals. I've worked with my coach for three years now. The results have meant that my investment with him has been repaid 100 times over.
How to Burn Calories Doing Next to Nothing
In theory, staying healthy and in shape could easily be broken down into two simple things: Eat right and move. While many flock to the gym and purchase home gym equipment or try out fad diets, we all seem to have those few friends who look damn good with virtually no effort. For those looking to look better and lose a little with little to no effort, here are some practices even the laziest person can use to get more physically fit:
Get Up, Stand Up & The Standing Desk
People will burn 50 percent more calories standing than while sitting. Rather than stay seated while on a long phone call or in a long meeting, get out of the chair and pace around. For those working in an environment where instant messaging coworkers is the norm, try something new: Walk to visit them, even taking an alternate, longer route to get more movement during the work day.
Stand-up desks offer a more permanent solution to get office workers off their butts and burning calories while performing usual tasks. Standing desks are also shown to improve posture, reduce back pain, create a higher sense of engagement and increase concentration. Ask human resources if they can accommodate a request like this; many companies will.
The Parking Lot & Unloading Trick
This is an oldie, but it works. Don't rush to work just to get the best parking spot; instead, park further away and enjoy an extra stroll into the office each morning. (This also works wonders for self-esteem when the coveted employee of the month parking spot goes to someone else.) The same trick can be done while running errands. Instead of driving from storefront to storefront, go to a few different stores and stroll back to the car.
This lazy man's fitness tip is not limited to lots. For those in more urban, vertical situations, the equivalent is the stairs. Farukh Shroff, who has an office in downtown Wilkes-Barre, wants to start taking the stairs up and down more this year.
"The garage is the third floor, and my office is the 11th floor. Feel the burn! Actually, I only did it three times so far. Then, I got lazy. But next year ..." he said.
Living somewhere with stairs, either to your apartment or a multi-story place, can help burn more calories. Heather Davis, 26, of Dunmore, PA shared her lazy fitness tip.
"(Try not) to get everything from downstairs or inside from your car at once. Force yourself to make more than one trip up and down those stairs," she suggested.
Mall Walking
Consider taking a lunch break at a local mall or shopping center and burn some calories while browsing. It doesn't feel like exercise when window shopping. The trick here is to leave the wallet and debit cards in the car. If there is not a mall nearby, but you do live within walking distance to eateries, consider walking to your lunch destination rather than driving.
Get a Sense of Humor
A study at Vanderbilt University states that people can increase the amount of calories burned per day by 10 to 40 just by laughing more. Go to lunch with your office clown, listen to funny podcasts while you work and, of course, watch funny movies. If all goes according to Vanderbilt, an extra four pounds could be shed each year.
Do Something Fun at or after Work
Play some Frisbee, a beanbag toss or shoot some hoops with coworkers during lunch or after work. Keep a ball, disc or portable game in your truck or at your desk and get some action going to burn some calories by having fun on a regular basis. You could take this a step further and see if the office will allow a table tennis or fooseball table at the office. Not only does this create movement, but it can also help de-stress.
Get Up, Stand Up & The Standing Desk
People will burn 50 percent more calories standing than while sitting. Rather than stay seated while on a long phone call or in a long meeting, get out of the chair and pace around. For those working in an environment where instant messaging coworkers is the norm, try something new: Walk to visit them, even taking an alternate, longer route to get more movement during the work day.
Stand-up desks offer a more permanent solution to get office workers off their butts and burning calories while performing usual tasks. Standing desks are also shown to improve posture, reduce back pain, create a higher sense of engagement and increase concentration. Ask human resources if they can accommodate a request like this; many companies will.
The Parking Lot & Unloading Trick
This is an oldie, but it works. Don't rush to work just to get the best parking spot; instead, park further away and enjoy an extra stroll into the office each morning. (This also works wonders for self-esteem when the coveted employee of the month parking spot goes to someone else.) The same trick can be done while running errands. Instead of driving from storefront to storefront, go to a few different stores and stroll back to the car.
This lazy man's fitness tip is not limited to lots. For those in more urban, vertical situations, the equivalent is the stairs. Farukh Shroff, who has an office in downtown Wilkes-Barre, wants to start taking the stairs up and down more this year.
"The garage is the third floor, and my office is the 11th floor. Feel the burn! Actually, I only did it three times so far. Then, I got lazy. But next year ..." he said.
Living somewhere with stairs, either to your apartment or a multi-story place, can help burn more calories. Heather Davis, 26, of Dunmore, PA shared her lazy fitness tip.
"(Try not) to get everything from downstairs or inside from your car at once. Force yourself to make more than one trip up and down those stairs," she suggested.
Mall Walking
Consider taking a lunch break at a local mall or shopping center and burn some calories while browsing. It doesn't feel like exercise when window shopping. The trick here is to leave the wallet and debit cards in the car. If there is not a mall nearby, but you do live within walking distance to eateries, consider walking to your lunch destination rather than driving.
Get a Sense of Humor
A study at Vanderbilt University states that people can increase the amount of calories burned per day by 10 to 40 just by laughing more. Go to lunch with your office clown, listen to funny podcasts while you work and, of course, watch funny movies. If all goes according to Vanderbilt, an extra four pounds could be shed each year.
Do Something Fun at or after Work
Play some Frisbee, a beanbag toss or shoot some hoops with coworkers during lunch or after work. Keep a ball, disc or portable game in your truck or at your desk and get some action going to burn some calories by having fun on a regular basis. You could take this a step further and see if the office will allow a table tennis or fooseball table at the office. Not only does this create movement, but it can also help de-stress.
Most Asked Fitness Questions and their Answers
Why are my muscles sore after a workout?
Your muscles are sore after a workout due to D.O.M.S. Delayed Onset Muscle Soreness. It's not during the workout that your muscles become bigger and stronger, but after the workout when they are adapting to the stress they just underwent that they are remodeling and rebuilding and hence hurting. D.O.M.S. can take 24-72 hours before you start to feel it and it can last a couple of days after it begins. Your muscles will also hurt more when you are new to a certain exercise, de-conditioned, or performing eccentric (emphasis on negative movement) exercises.
Does muscle turn into fat?
No, a muscle turning into fat is a popular myth but it holds no truth. What is actually happening when you think your muscles are turning into fat is as you become less active your muscles atrophy (shrink). When this happens your body's metabolism slow down so you do not burn as many calories therefore you start to add new fat. It's not muscle turning into fat, rather muscle wasting and fat being put in its place.
What is the difference between free weights and weight machines?
Free weights are exercise tools such as dumbbells or barbells whereas weight machines are more restrictive and used mostly for isolation exercises such as the pec deck or leg extension machine. I personally believe free weights are the best way to train for people of all experience levels because they teach your body how to properly use synergist muscles, enhance firing rate, and order of muscle recruitment. This will produce better performance in athletes and also boost your metabolism by recruiting more muscle fibers.
Why should I rest my muscles after a workout?
You should rest your muscles after a workout because it is after the workout that the actual adaptations occur that cause you to become stronger and bigger. During the workout you are causing micro tears to your myofibrils (part of your muscle) which during rest adapt to the new stress so you are stronger and ready for your next workout or competition.
Note: There can be some error when using this formula because people are so adaptable and varying to exercise.
What should I eat after a workout and why?
After you are done working out you should eat a 4:1 ratio of carbohydrate to protein. This meal should be consumed within the first 30 minutes of post-exercise while our bodies are still in an anabolic environment and should be mostly simple sugars and protein with a high biological value (most similar to the form our body needs it in). This will speed up absorption and enhance the recovery process. The quicker we begin refueling empty glycogen (energy) stores and rebuilding broken down muscle tissue the more we can get out of our next workout.
Your muscles are sore after a workout due to D.O.M.S. Delayed Onset Muscle Soreness. It's not during the workout that your muscles become bigger and stronger, but after the workout when they are adapting to the stress they just underwent that they are remodeling and rebuilding and hence hurting. D.O.M.S. can take 24-72 hours before you start to feel it and it can last a couple of days after it begins. Your muscles will also hurt more when you are new to a certain exercise, de-conditioned, or performing eccentric (emphasis on negative movement) exercises.
Does muscle turn into fat?
No, a muscle turning into fat is a popular myth but it holds no truth. What is actually happening when you think your muscles are turning into fat is as you become less active your muscles atrophy (shrink). When this happens your body's metabolism slow down so you do not burn as many calories therefore you start to add new fat. It's not muscle turning into fat, rather muscle wasting and fat being put in its place.
What is the difference between free weights and weight machines?
Free weights are exercise tools such as dumbbells or barbells whereas weight machines are more restrictive and used mostly for isolation exercises such as the pec deck or leg extension machine. I personally believe free weights are the best way to train for people of all experience levels because they teach your body how to properly use synergist muscles, enhance firing rate, and order of muscle recruitment. This will produce better performance in athletes and also boost your metabolism by recruiting more muscle fibers.
Why should I rest my muscles after a workout?
You should rest your muscles after a workout because it is after the workout that the actual adaptations occur that cause you to become stronger and bigger. During the workout you are causing micro tears to your myofibrils (part of your muscle) which during rest adapt to the new stress so you are stronger and ready for your next workout or competition.
Note: There can be some error when using this formula because people are so adaptable and varying to exercise.
What should I eat after a workout and why?
After you are done working out you should eat a 4:1 ratio of carbohydrate to protein. This meal should be consumed within the first 30 minutes of post-exercise while our bodies are still in an anabolic environment and should be mostly simple sugars and protein with a high biological value (most similar to the form our body needs it in). This will speed up absorption and enhance the recovery process. The quicker we begin refueling empty glycogen (energy) stores and rebuilding broken down muscle tissue the more we can get out of our next workout.
Most Common Asked Fitness Questions Answered
How often should I work out/lift weights?
How often you should work out/lift weights depends on a number of factors. The major ones being, goals, age, and training age (how long you have been training), and medical/injury history, the Basic recommendations from ACSM and AHAfor healthy adults under age 65 are:
"Do moderately intense cardio 30 minutes a day, five days a week or do vigorously intense cardio 20 minutes a day, 3 days a week and do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.
It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease." American College of Sports Medicine
. How do I get a flat stomach?
You can spend all day doing crunches at the gym trying to get a flat stomach, with the only result being frustration because nothing has changed. Having a flat stomach is more about body composition (the ratio of body fat to lean mass) than it is about the size of your abdominal muscles. If you want to have good abs, then up your cardio and weight training in order to burn more fat while also reducing your caloric intake. It has been said that weight loss is 80% what you eat and 20% exercise so keep that in mind next time you feel it's ok for seconds because you worked out earlier.
How do I get rid of these flabby arms/triceps?
When it comes to getting rid of flabby arms/triceps you cannot just isolate the muscle and wish the fat away. There is no such thing as spot reduction, otherwise known as isolating one area to burn fat there. However, if you eat a healthy diet aimed towards weight loss and work your arms you will lose weight and build up the muscles in your arms so they look more defined. And ladies, don't worry only about 1% of the female population have the genetic potential to be jacked like a competitive bodybuilder. Men, that's roughly 10% for you.
Is breakfast really the most important meal of the day?
I personally have never been a fan of a big breakfast. A nutrition bar does the trick for me. A lot of professionals in my field live by breakfast saying, it gets you fueled up for the day ahead of you. Others say by working out on an empty stomach you teach your body to burn more fat. I personally have only seen observational research claiming breakfast is the way to start off your day, not experimental research, meaning the people involved were asked their opinions on whether breakfast is the most important meal of the day to them and how they feel after eating it. This type of experiment leaves a lot of room for opinion so I say this one is up to you.
How often you should work out/lift weights depends on a number of factors. The major ones being, goals, age, and training age (how long you have been training), and medical/injury history, the Basic recommendations from ACSM and AHAfor healthy adults under age 65 are:
"Do moderately intense cardio 30 minutes a day, five days a week or do vigorously intense cardio 20 minutes a day, 3 days a week and do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.
It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease." American College of Sports Medicine
. How do I get a flat stomach?
You can spend all day doing crunches at the gym trying to get a flat stomach, with the only result being frustration because nothing has changed. Having a flat stomach is more about body composition (the ratio of body fat to lean mass) than it is about the size of your abdominal muscles. If you want to have good abs, then up your cardio and weight training in order to burn more fat while also reducing your caloric intake. It has been said that weight loss is 80% what you eat and 20% exercise so keep that in mind next time you feel it's ok for seconds because you worked out earlier.
How do I get rid of these flabby arms/triceps?
When it comes to getting rid of flabby arms/triceps you cannot just isolate the muscle and wish the fat away. There is no such thing as spot reduction, otherwise known as isolating one area to burn fat there. However, if you eat a healthy diet aimed towards weight loss and work your arms you will lose weight and build up the muscles in your arms so they look more defined. And ladies, don't worry only about 1% of the female population have the genetic potential to be jacked like a competitive bodybuilder. Men, that's roughly 10% for you.
Is breakfast really the most important meal of the day?
I personally have never been a fan of a big breakfast. A nutrition bar does the trick for me. A lot of professionals in my field live by breakfast saying, it gets you fueled up for the day ahead of you. Others say by working out on an empty stomach you teach your body to burn more fat. I personally have only seen observational research claiming breakfast is the way to start off your day, not experimental research, meaning the people involved were asked their opinions on whether breakfast is the most important meal of the day to them and how they feel after eating it. This type of experiment leaves a lot of room for opinion so I say this one is up to you.
Ballet Fitness While on Vacation
Keeping your ballet fitness while on vacation can be a strenuous and stressful experience. When you're not busy with classes, you can forget to do stretches; it's easy to become lazy. But can use your vacation time to work on new routines or your areas of lack. If you can create your own daily routine, you can have great ballet fitness on vacation.
If you stay home on vacation and have a normal exercise area, then you are set to practice and increase your ballet fitness while on vacation. Classical ballet students are greatly challenged while on vacation, because nothing can fully replace ballet classes in your life.
Choosing a regular barre daily routine can be a great way to workout and focus on your weaknesses. While taking a ballet class, your teachers don't always focus the class on your personal weaknesses, so by creating your own barre routine can really increase your ballet fitness while on vacation. For example, balance problems can be reduced in every exercise by putting a slow rise and a slow lowering into the demi plie.
Don't use the barre, and this will help your keep your ballet fitness while on vacation even more. These exercises will help you gain understanding about your body, and you can discover where your balance shift takes place. Correct this by using excruciatingly slow movements in your barre routine. Vacation is also a great time to work on your core muscles, exercising them everyday to decrease your balance problems.
Another vacation option is signing up for local Pilates classes. Pilates are great for core muscle strength, stretching and elongating exercises. These are all great ideas for ballet fitness while on vacation if you stay at home.
However, if your vacation is being spent in hotel rooms or homes not your own, ballet fitness while on vacation can be kept by taking along a stretchy band. You can go into second position, do slow leg raises using the band, and developpes. These exercises challenge your core muscles and leg muscles.
If your personal ballet fitness while on vacation has a pointe focus, you can also use the stretchy band to strengthen your feet. If you sit with your legs stretched out, you can point your ankles and not your toes. If you run the band behind your flexed toes, you can strengthen your toes against the band resistance. Increase the resistance as necessary to build up the muscles in your feet and ankles.
Men can use these exercises to build up their ballet fitness while on vacation, too. Strengthening your feet will prevent you from overworking calf muscles. Calf muscles are really vulnerable when attempting to work your foot muscles. Pay attention to decreased ankle flexibility and point degree-these can be a result of undue strain and tension on the calf muscles.
Of course, ballet fitness while on vacation will amount to nothing without hydration and food. Eat healthy foods and drink lots of water. Dehydration can affect energy, brain functions and muscle tone. It can also cause water retention.
If you stay home on vacation and have a normal exercise area, then you are set to practice and increase your ballet fitness while on vacation. Classical ballet students are greatly challenged while on vacation, because nothing can fully replace ballet classes in your life.
Choosing a regular barre daily routine can be a great way to workout and focus on your weaknesses. While taking a ballet class, your teachers don't always focus the class on your personal weaknesses, so by creating your own barre routine can really increase your ballet fitness while on vacation. For example, balance problems can be reduced in every exercise by putting a slow rise and a slow lowering into the demi plie.
Don't use the barre, and this will help your keep your ballet fitness while on vacation even more. These exercises will help you gain understanding about your body, and you can discover where your balance shift takes place. Correct this by using excruciatingly slow movements in your barre routine. Vacation is also a great time to work on your core muscles, exercising them everyday to decrease your balance problems.
Another vacation option is signing up for local Pilates classes. Pilates are great for core muscle strength, stretching and elongating exercises. These are all great ideas for ballet fitness while on vacation if you stay at home.
However, if your vacation is being spent in hotel rooms or homes not your own, ballet fitness while on vacation can be kept by taking along a stretchy band. You can go into second position, do slow leg raises using the band, and developpes. These exercises challenge your core muscles and leg muscles.
If your personal ballet fitness while on vacation has a pointe focus, you can also use the stretchy band to strengthen your feet. If you sit with your legs stretched out, you can point your ankles and not your toes. If you run the band behind your flexed toes, you can strengthen your toes against the band resistance. Increase the resistance as necessary to build up the muscles in your feet and ankles.
Men can use these exercises to build up their ballet fitness while on vacation, too. Strengthening your feet will prevent you from overworking calf muscles. Calf muscles are really vulnerable when attempting to work your foot muscles. Pay attention to decreased ankle flexibility and point degree-these can be a result of undue strain and tension on the calf muscles.
Of course, ballet fitness while on vacation will amount to nothing without hydration and food. Eat healthy foods and drink lots of water. Dehydration can affect energy, brain functions and muscle tone. It can also cause water retention.
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