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How to achieve lifetime Fitness with Exercise
Many us need to follow an exercise program, in order to remain healthy. Below, you'll find several good reasons why you should start exercising now. 1. Contributes to fat loss 2. Prevent disease Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise. We all know that diabetes increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health. To prevent this from happening, start exercising. 3. Improving disease Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more. All of this is scientifically proven, which is why you should start exercising today. 4. Enhance your state of mind There is another chemical known as serotonin that is increased during and after a workout. The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night. 5. Enhance your wellness 6. Persistence 7. Social capabilities After knowing all of these tips and reasons to exercise, you shouldn't hesitate to get out there and exercise. You can exercise at home or go out there and join a gym. There are several different ways that you can exercise, all you have to do is select a few that you like. Take a little bit of time out of your day and start exercising - you'll feel better than ever before and your body will thank you.
Weight Loss Exercise
A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.
It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging. Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out. In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around. However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while. Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need. 1. Get quality Zzzs. In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need. 2. Walk the walk. Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while. 3. Walk the treadmill. When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan. Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk. 4. Seize the time. Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.
EXERCISE MANAGEMENT:
lifetime fitness exercise Exercise is vital to shedding excess weight and keeping it off. The body was meant to be active, and that is often a challenge in today’s often-sedentary lifestyles. White collar workers, security workers, and drivers make up a large part of the workforce, and get very little exercise daily. Especially if you fit into this category, a concerted effort must be made in order to ensure that an exercise regimen is followed that will afford you a level of activity that will provide the amount of activity you need to stay healthy and avoid obesity. People often dread exercise, projecting a grueling task that will leave them without energy and with sore muscles. This does not have to be and should not be the case. It is not necessary to employ a vigorous workout in order to have an effective exercise plan. Any regular exercise plan that is cardiovascular, raising the heart rate for at least a half hour straight, will do wonders for your body. Simply taking a walk, starting slow, then working your way up to power walking, is an excellent method of exercise. If your time is limited, or you live in a location where weather may impede your workout schedule, you may want to invest in a treadmill so that you can work out daily without interruption. Riding a bike, whether a regular bike or a stationary one, can be equally as effective. Again, you may want to employ both options to add variety, yet to make sure that weather does not impede you from your daily routine. Skipping days becomes addictive, and before you know it weeks begin to compile where you have not worked out, so avoid the trap.
In Ayurveda, walking is also highly recommended. Additionally, simple movement exercises are employed. If you have the time, seek a yoga class in your area. Styles of yoga can range from mild to vigorous, and provide conscious movement as suggested in Ayurveda. Such conscious movement is vital to conquering obesity. If you have children that are not active, whether they are obese or not, you should definitely engage them in some sort of physical activity on a daily basis. Growing the habit of activity is key in avoiding obesity later in life, and controlling it during youth. Sedentary lifestyles brought on by modern phenomena of excess television watching, consuming fast and packaged foods, and playing video games are causing marked increases in obesity amongst children. Be aware of your children’s lifestyle and promote activity amongst them. Encourage them to engage in activities away from the television for a couple of hours a day, preferably engaged in an organized physical activity. It is a habit that they will often take with them into adulthood and benefit from for a lifetime.
WEIGHT TRAINING For those that would like a more vigorous workout plan, weight training is a viable option that can combine building muscle tone and working the cardiovascular system. Weight training tones your muscles and raises your metabolism, which helps your body burn more calories not only when exercising, but also while you sleep. Weight training reverses the natural decline in your metabolism, which begins around age 30; therefore this is something to think about for all those who have reached that age. Working with weights can produce a great deal of energy, and a full workout works almost all of the 650 muscles in your body. Looking toward long-term benefits, weight training strengthens bones, which can reduce your risk of developing osteoporosis. This of course is of very big concern amongst women, since osteoporosis afflicts women much more than men.
Many women worry that weight training will make them muscular and bulky like a man’s; yet you must keep in mind that men and women have different muscular structures, therefore weight training will not develop big muscles on women, just toned muscles. Not only is weight training a routine that makes you strong, it is a routine that trains the body to build muscle instead of fat, takes stress off key areas of the body such as the lower back, making you less prone to injury in that area. Since high blood pressure or hypertension is a big concern with those who are obese, it is welcome news that weight training decreases your resting blood pressure. Weight training has also been proven to increase your blood level of HDL cholesterol, which is commonly referred to as “good cholesterol. Overall health is definitely improved through weight training. It is best to start with a plan, which may be joining a gym where you can regularly go to get a full workout, or purchasing a home workout system that uses resistance instead of weights but produces similar results. You must assess what type of person you are, and make the appropriate decision from there. If you like the idea of going out somewhere daily for your workout, welcoming the change of scenery and benefiting from the comradery of others who are also training, then you may want to opt for a gym membership.
However, if you know you are the type that enjoys working alone and will not work out unless its in the convenience of your home where you do not have to get dressed and go out, then the home gym system option is for you. Only you can make this assessment of yourself. Some popular home gym systems include CrossBarTM and BowFlexTM. Many quality home workout systems exist, but of course none work when not used, so be sure that you remain focused and dedicated to your plan.
Whatever exercise plan you choose, it is best to exercise first thing in the morning, every morning. Our bodies were made to be active daily, and when exercise is performed in the morning, people are more successful at exercising consistently. Make your exercise as enjoyable as possible. Consider utilizing music, a book on tape, or watching television during your workout, depending on the type and location of your workout. If you're a walker for example, you may want to get a good CD player to listen to music or books on tape. If you're exercising inside, you may want to setup a television set or a stereo so that you can watch or listen while exercising. Whatever you do, make your exercise experience one you look forward to each day.
Exercise in your home
You can exercise in your own home, without having to go to the gym, and it doesn’t take much. Remember, the idea is to start burning more energy than you have in the past, so what kinds of things can you do? You probably won’t believe it, but they have attached a calorie-burning chart for household chores. There are calories burned by child care, cooking and other things you do. Here is a look at what you can burn with an hour of activity each. (Based on a 190-pound person) So as you can see, many of the things we do every day can burn calories. Your house could be a lot neater and your yard in good shape and you can start to lose weight. With the amount of calories you are burning by every day activities, you could keep yourself active. But, chances are, it isn’t going to get you to that target area of having a 500-calorie deficiency. This means that you are going to have to take on another activity or series of activities that are going to get you to that level in order to lose weight. Obviously more physical activities are going to get you to that target level faster. For some of you, taking on an intense physical activity is going to be a major roadblock. I’m going to provide you with a list of common things you can do, that aren’t too strenuous, but they will start to burn off those calories more quickly.
Light exercise 
• A leisurely bike ride will burn 345 calories in an hour.
Light exercise is something we could probably all include in our lives. The benefits are going to be tremendous. Once you start shedding some weight or if you are a little adventurous and you want to include some other exercises or activities in your life, here are some good ones that require very little more than effort on your part.
Moderate exercise
This will include everything from aerobics to biking, and some of which can be done in the comfort of your own home. The calorie numbers are based on one hour of the activity. • Aerobics – (low impact) – 431; (high impact) – 604 You can burn a lot of calories by picking up a casual hobby or two in the daily swing of things. One of the best casual activities is probably walking your dog at a brisk pace. You can burn 345 calories if you take Fido for a longer than normal walk around the park. Now, if you are feeling like you want to take this weight loss seriously, and you are willing to lay it all on the line to find an activity that is going to get your heart really working, your blood pumping, and the pounds being trimmed from the waistline. Before we get into the heavy exercises, you should consult your physician before getting into these activities. They could pose health risks for some people if they are started without building up your exercise tolerance.
Heavy exercise Many of these activities are just an extension of some of the exercise we have talked about earlier in this chapter. The only difference is the amount of physical exertion you are putting in to them. We have also included a few activities you can take on and the amount of calories they are going to burn. You might be able to get your 500 calories deficiency by competing in them only three or four hours per week. • Biking (16-19 mph steady pace for one hour). You can burn over 1000 calories for every hour you hit the streets on your bike, keeping up a good pace. (All of the calorie numbers are estimates based on consistent effort for one full hour, by a person who is 190 lbs.) Finding an exercise program that is right for you
This could be the tough part. We all live busy lives and most of us find it difficult to squeeze an hour out of the day to sit and relax, let alone spend it getting exercise. The unfortunate fact is, you are not going to be able to lose weight and keep it off forever, if you don’t make some sort of commitment toward making exercise a regular part of your life. Just keep in mind it doesn’t have to be anything that has you huffing and puffing, although that is going to get you to your target quicker. Everyday things that you do, including household chores and playing with the kids take energy. If you do them with a little more zeal, and try to expend even more energy, this could be the first step to creating the 500-calorie per day deficiency you need to start losing weight. If finding time to exercise is getting to be a challenge, I have a few ideas to help get you going. Most of these are choices you can make during any day to increase your activity. • Ignore the elevator and take the stairs – even if you are on the 14th floor. You will end up feeling so good about it after you have conquered it, you might just keep adding floors after awhile and then coming back down to your own. • This might be tough at first, but you’ll we see so many benefits from it in the long run. Get up an hour earlier in the morning (don’t stay up later) and go for a walk. Take the dog. This does a couple of things. First, you will probably eat earlier, getting the metabolism jump-started. And you will probably burn off a few hundred calories during your walk, so you will start the day already at a deficit. • When you play with the kids, toss the ball around or go for a bike ride. If you get active, they get active and everybody benefits in the end. • Scrub a little harder and sweep a little quicker. Maybe try and quicken the pace when you mow the lawn. These things are all going to help as you try to lose weight. • Join a sport. Whether it is the local men’s basketball, or go with the ladies to aerobics, find something you can do for a couple of hours a week that is going to help you on your way to losing weight. One can probably spare one night a week to do it and it is well worth the effort. • Invest in home exercise equipment. But use it, too! You can combine your favorite activities like watching television or reading a book with the exercise of a stationary bike or treadmill. If you normally curl up with a good book for two hours, why not do it while you are taking a nice leisurely walk in the basement of your home? Keep this in mind – any exercise is good. Do it when you can, but try to do it at least three times a week. That’s where you will benefit the most. You will probably have to do it more regular if you want to create your 500 calorie per day deficiency, but you can work up to that. You have to realize the benefits of regular exercise are far greater than just losing inches off of the waistline. I would recommend anyone who lives a sedentary lifestyle to get out and enjoy some sort of physical activity at least twice a week. It will benefit you in the long run.
Fitness And Health In The Corporate World
Many businesses have begun to understand that investing in the health and fitness of their employees is a wise move. They are also beginning to realize the effects that it has on their bottom lines. Because of this they have begun to teach their employees the concepts and practices of overall fitness and health. Teaching employees good health and safety principles and practices will not only give them an edge on success but also reductions in healthcare payouts for their employees in sick days. The benefit of health and fitness education for employees is two fold. The employee will gain lower levels of stress, an increase level of self esteem and improved physical fitness with increased stamina. The employer gains employee productivity increases, decreased rates of illness, and develops employee leadership skills. There is one other benefactor in this whole process…the community. The community will become or stay a competitive player in the market place. Today companies look to including worksite health care facilities or health and wellness programs to help them to alleviate their profit margin. This has proven a successful investment with the return being healthier longer working employees, less turnover, and protection of the most important asset in any company, which is the employees. Employers want to keep the people who can do their job as good as possible, and these people need to have healthy minds and bodies to be able to get everything done. While everyone should take initiative on their own to stay healthy, unfortunately many people don’t. When your employees get wrapped up in the day to day life of work, children, and other chores and tasks they forget to take time for fitness and health care concerns themselves. An employer who handles reminders and consultations of health related information is an employer that quality employees will want to work for and stay with for a very long time.
As we all age physical and mental fitness is sometimes taken for granted and before we know it there is a problem that possibly could have been rectified in a proactive manner instead of a reactive manner. Using a proactive approach could prevent loss of income of the employer and the employee and family if handled with care and respect for the wishes of both parties. Encouraging employees to live a healthier lifestyle outside of work is a behavior that will transfer into the workplace and make for a good or better environment for all concerned. Some companies have bought into this idea by including memberships to gyms as incentive bonuses, or even as new hire bonuses. They are using fitness and health as a motivating factor to get promotions and raises. So if you are a company, large, small, or otherwise, it will be to your benefit to incorporate a health and fitness education plan. Maybe a health and fitness program, or incentive for your employees to better care for them and your bottom line in business is the answer. Find a plan that fits your company needs and watch out for your return on your investment. Even if it does not improve your bottom line noticeably, it is still a good idea to keep the plan around for general morale and well-being in your business.
The 3 Most Common Workout Mistakes
Poor Posture 
This is probably the all-time worst offender. Bad posture while you exercise means that you’re probably not getting the full benefit of your workout, and opens the door for pain and stiffness later. This is also referred to as having proper alignment and means keeping your spine in the best position possible (typically a neutral stance with shoulders back and head held high). When your body is out of alignment, it can prevent you from getting the most out of your exercise poor alignment in abdominal crunches will not only give you a neck-ache but also work the wrong muscles and potentially bulk up your stomach instead of flattening it! Many trainers recommend imagining a string attached to the top of your head and pulling your body straight to help keep good posture. Slumping and hunching over may give you some relief initially but standing up straight provides the best support for the body and feels most secure. If you need helping remembering to check your posture during your workout, write a note to yourself and put it in a pocket or attach it to a piece of workout equipment to jog your memory. Wearing the Wrong Shoes or No Shoes At All Each activity demands different things of your feet and the shoes are designed specifically to support the areas of the foot that undergo the most stress. You won’t feel any immediate effects from wearing walking shoes while running but in the long run some problems will surface. If you participate in a variety of sports and activities, the best choice is probably a cross-training shoe, which aims to support multiple areas of the foot. Go to your local shoe store and when the salesperson asks if you need assistance, take him up on it! Describe to him your typical workout and the frequency, and he should be able to recommend a sturdy shoe that fits your needs. This may not be cheapest shoe but it shouldn’t necessarily be the most expensive either. If you are unsure about the recommendation, visit another shoe store for a second opinion. As for exercising barefoot, the only time this is appropriate is when you are exercising in sand! All other surfaces simply place too much stress on the foot to be acceptable. Do yourself a favor and buy the right shoes for your workout and your feet will thank you!
Overestimating the Intensity Needing a breath after each word is the high end of the intensity range, but you should never exercise so hard that you can’t speak. That’s a dangerous situation and if you feel yourself becoming unable to communicate, slow down immediately and allow your body to return to normal. Pushing your body to the high end of its intensity helps rev your metabolism and burn more calories. Don’t get comfortable in your workout and assume that your efforts are enough, because becoming complacent can seriously slow down your weight loss. Make it a point to push yourself to work hard and your body will reward you with increased aerobic capacity and decreased fat and weight. Many trainers suggest purchasing a heart rate monitor that can accurately identify when you are working within your target heart range. This can be a useful tool but the best tool of all is your own personal assessment of how hard you think you are working. When to seek Medical Advice: Treating an Exercise Injury The vast majority of exercise injuries turn out to be simple and fast healing, so the odds are on your side. There are some specific steps to take for different injuries, so it’s important to read through the following and be prepared for any accidents or injuries that may decide to come your way. Take steps to make yourself aware of appropriate treatment and you just may prevent a serious injury. By far one of the most common injuries of all exercises is the twisted ankle. Whether you are walking, running, or rollerblading, sometimes it just takes a moment of slipped concentration or stepping on an unexpected object that throws your balance off, even if just for a second. Unfortunately that second is enough to soundly wrench your ankle and send you stumbling to the ground. While your pride may be wounded, it’s probably your ankle that hurts more. If you are in a safe area, remain seated on the ground and assess the situation. DO NOT REMOVE YOUR SHOE! The number one rule for twisted and sprained ankles is to never remove your shoe until you are in a place that you can stay for several hours. If you take your shoe off and the foot swells up, you may be forced to walk over some unpleasant ground before reaching a place to rest. Leaving the shoe on also offers a small measure of support for walking. Gently probe your ankle with your fingers, making sure that nothing is broken. If you are confident that the injury is nothing more than a twist, get to your feet and try to walk a few steps. If you are unable to do so, locate someone to help you. On the other hand, if your foot is able to bear some weight, head back to your home to take some preventative action. Even if you think your ankle is fine, you should take at least a few hours to recover. Once you are home, follow the R.I.C.E. plan: Rest, Ice, Compression, and Elevation. Find yourself a comfy place to spend the next few hours, then have a seat and place your foot on several stacked pillows to minimize the amount of blood flowing to the foot. If swelling occurs, it will trap blood in the vessels in the foot and create more pain for you. Whether or not you see swelling, place an ice pack on the ankle for approximately 15 minutes. The ice will help constrict the blood vessels to lessen the pain. You may want to use a compress during the icing to force swelling down. Allow yourself at least two days of rest to provide maximum recovery time to your ankle. Rushing back out to exercise is only paving the way to future injury. Another common exercise injury is tendonitis in the elbows or wrists, brought on by weight lifting. You may be perfectly fine one day and feeling shooting pains the next, because tendonitis can be subtle and remain fairly hidden until the moment you pick up an object the wrong way. If you notice some pain but exercise anyway, you’re only aggravating the situation. Your first move to treat tendonitis should be to cut back on your weight training. Go down to a lower weight or, if the pain is severe, stop training altogether. Allow your body several days to make a healing attempt on the injured tendons. If needed, use ibuprofen for pain and try to keep track of when you feel pain and what brought it on. After several days of rest, your pain may subside. When that happens, don’t immediately go back to your previous weight. Instead, begin with a much lower weight to test your arm strength. If no pain appears, then gradually increase over the next several weeks. If the pain returns, try another few days of rest. Some people do eventually have to resort to surgery to correct tendonitis but that should be used only as a final option. Many former weightlifters now use other methods of strengthening like Pilates, resistance bands, and others. You can maintain physical strength without the use of weights. One final common injury that occurs during exercise is a dog bite. This is a serious wound and should not be taken lightly. If you are following your exercise route and encounter an unfriendly dog, take some simple steps to defuse the situation. Avoid looking him in the eyes since dogs consider that a threat. Turn sideways and slowly move away, getting some kind of object between you and the dog if possible. Do not make fast movements that might agitate the dog. If you see that the animal is going to attack, drop to the ground, roll yourself into a ball and cover your head with your arms. In most situations help arrives within minutes. Fast-moving exercisers like runners, joggers, rollerblader’s, and bicyclists are far too frequently targets of dogs, so keep an appropriate distance between you and any dogs as you go about your workout. Knowing a few simple steps to preventing and treating injuries may save you hours of pain and distress later on, but don’t let the fear of injury deter you from fitness! The best way to avoid injury is to have a strong, healthy body and that requires exercise!
Weight Loss Exercise Products You May Want to Buy
Exercise burns off calories, which reduces your calorie intake, which, in turn, makes it possible for you to lose weight. If this is the first time that you have decided to seriously try to lose weight, you may be looking to buy exercise equipment for yourself. If you are, you will want to continue reading on. Below, a few popular pieces of exercise equipment that you may look into buying are outlined. One piece of exercise equipment that you may want to look into buying is that of a treadmill. Treadmills are, perhaps, the most well-known piece of exercise equipment available. What is nice about treadmills is that they come in a number of different styles. For instance, you can find treadmills that are powdered by electricity and then treadmills that are powdered by your own walking. This is nice as it often results in treadmills being available for a wide range of prices. Whether you have one hundred dollars to spend on a treadmill or one thousand dollars, you should be able to find a treadmill for your home weight loss plan. Another piece of exercise equipment that you may want to look into buying, for your at-home weight loss plan, is that of an elliptical machine. Elliptical machines are nice, as they often combine multiple exercises. More advanced elliptical machines, also commonly referred to as deluxe elliptical machines, often given you an upper body workout and a lower body workout as well. Elliptical machines are often referred to as combination stair climbers and ski machines. An exercise bike is another popular piece of exercise equipment that you may want to think about buying for your at-home weight loss program. Like an elliptical machine, there are many exercise bikes that give you an upper body and a lower body workout. These are points to take into consideration, should you decide to buy an exercise bike for yourself. Like treadmills, exercise bikes come in a number of different formats and styles; therefore, they are sold for a wide range of prices. One piece of exercise equipment that you may not necessarily think about buying, but one that you should examine is that of a trampoline. When it comes to trampolines, you will find that they come in a number of different formats. For instance, it is possible to find larger size trampolines, ones that are ideal for backyards and often associated with recreational play. While these trampolines can also be used for exercise, there are smaller, mini trampolines that are designed for exercises, as well as indoor use. These types of trampolines are often fun, exciting, and affordable. The above mentioned pieces of exercise equipment are ones that are often larger in size and occasionally more expensive. If you are looking for more affordable pieces of exercise equipment or more compact pieces, you still have an unlimited number of products to choose from. For instance, there are yoga and Pilates items that are often affordable and small in size. Exercise balls and resistance bands are popular items that you may want to take the time to examine. There are also weight sets that you can buy or you can buy a few individuals weights to use at home. When it comes to exercising at home, your options are, literally, unlimited. When it comes to buying exercise equipment for yourself, you will find that you have a number of different options. You can shop locally or online. Exercise equipment is sold at sports stores, as well as traditional department stores. If you are on a budget, you may want to look into buying used exercise equipment. Used exercise equipment can often be found on online auction websites, in thrift stores, and at yard sales. As outlined above, there are a number of different exercise equipment pieces that you can use to help you lose weight at home. Whether you choose to buy some of the pieces outlined above or something else, you are sure to have a fun and exciting time working to achieve your weight loss goal.
Health: Weight Loss: How and Why You Shouldn’t Have to Go Though It Alone Are you a woman who is looking to lose weight? Whether you are interested in losing weight to improve your physical appearance, your health, or both, you may be feeling a little bit hopeless. While many women are able to lose weight when they want to do so, others have a little bit harder time. If you are finding it difficult to lose weight, it may be because you are trying to go about losing weight all on your own. When it comes to weight loss, there are many women who find it easier, as well as less embarrassing, to doing their own weight loss program from home. While it is more than possible to exercise and workout by yourself, do you know that you don’t have to? In fact, many women who have a workout partner or a workout buddy find it easier to lose weight than going at it along. Two popular reasons as to why those who have a workout partner or a workout buddy see success is because of support and motivation. As nice as it is to hear that you should think about getting a workout buddy or a workout partner, to help you exercise and to help you lose weight, you may be wondering where that person may come from. Unfortunately, many women do not realize that they don’t actually have to look very far. If you are married or if you have a romantic partner, you may want to think about asking them to join you. Even if your partner isn’t a fan of exercising and working out, you can place a “quality time,” spin on it. In fact, if your partner is a little bit overweight or out of shape themselves, they may even want to join you in your weight loss adventures. This is the ultimate show of support. In addition to a romantic partner, you may want to think about asking any of your friends or family members if they would like to be your workout buddy or workout partner. When approaching your friends or family members, it is important to not focus on their weight or their physical appearance. Unfortunately, many women make the mistake of assuming that those that they know who are already in perfect shape wouldn’t have any reason to exercise, but you may be surprised. For that reason, you are advised to ask any friends or family members that you know to join you when you workout. If you have asked those that you know to join you as a workout buddy or a workout partner and you have still come up empty handed, you may want to consider joining a weight loss program. Locally operated weight loss programs are ideal, as you often get membership perks, like access to proven exercises, as well as healthy meals. Another benefit to joining a locally operated weight loss program is the support from other members. There is a good chance that one or more of your other weight loss program members would love to join you when you exercise. If and when you get a workout buddy, it may be a good idea to “spice up,” your exercises a bit. For instance, you may want to let your workout buddy or partner choose your exercises or activities for one day and then you choose for the next. This may help to keep your exercises fun and exciting.
Diet change strategies:
Eating And Exercise Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life. For making the best of your exercise, what you eat before and after you workout is very important. No matter if you are going to be doing a cardio workout or a resistance workout, you should always make it a point to eat a balanced mix of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the intensity level that you plan to work at. The ideal time for you to eat your pre workout meal is an hour before you start. If you plan to work at a low intensity level, you should keep your pre workout meal down to 200 calories or so. If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000 and 5,000 calories. Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein. Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise. For resistance exercise, you'll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you exercise. Eating after you exercise is just as important as your pre workout meal. Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of fuel, so if you don't replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system. Keep in mind that mostly during resistance exercise, you'll break down muscle tissue by creating micro tears. What this means, is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for muscle repair, as you don't want muscle breaking down even further to create fuel instead of lost glycogen. Once you have finished a cardio session, you'll need to consume mainly carbohydrates, preferably those with high fiber. Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Also, try to consume 30 - 50 grams of there types of carbs after you exercise. After your cardio workout, it is fine to eat within 5 - 10 minutes. Once you've finished a resistance workout, you will need to consume a combination of carbs and protein. Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears. You'll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength. The carbs will not only replace the lost muscle glycogen, but will also help the protein get into muscle cells so it can synthesize into structural protein, or the muscle itself. After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won't take blood away from your muscles too fast. The blood in your muscles will help the repair process by removing the metabolic waste products. Vitamin & Nutrient Associations
Further reading through our articles on health issues will give you a body of information that will help you decide what options you have to deal with the underlying causes of your diet or weight loss problem through giving your body the nutrition products that will assist you body to heal from the inside out. We wish you well in your search for solutions to this problem and your movement towards better health in all areas. More Resources available about lifetime fitness exercise :
10 Things You Should Know About Stretching
What exercise is best for a Diet weight loss? We have a range of interesting articles written by leading nutritionalists, doctors and scientists. Here is an article on : Food for Fuel written by By Luigi Gratton, M.D., M.P.H.
What is Winsor Pilates?
Strength Training for Seniors = Strong Bones Walking And Weight Loss First, it works almost every muscle in the body, improving circulation to the joints and massaging the blood vessels (keeping them more elastic). Walking also helps us maintain both our muscle mass and metabolism as we age. It also keeps us young in spirit. For anyone out of shape or un-athletically inclined, walking is the no-stress, no-sweat answer to lifelong conditioning.
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Lifetime Fitness: On Your Way to a Healthier You
Many people end up abandoning perfectly good fitness programs and weight-loss regimens before they even lace up their sneakers. Why? Because in a world filled with fast food, instant messaging, and a five-second disease-tracking device, anything without a quick payoff goes against the grain of the typical American instant gratification ethic. While it would be nice to actually drop inches in just a few days like what most miracle ads proclaim, managing weight and losing weight through physical fitness is a slow and steady process that takes time and commitment. Setting weight management goals for yourself can be a good motivator. Gradual weight loss, for those people who wish to shed off some extra pounds, is usually the safest. That is why health and fitness experts had come up with the idea of lifetime fitness in order to teach people set realistic goals. These lifetime fitness programs generates dietary regimens that cut your normal calorie consumption for your weight by 500 to 1,000 per day, so will burning the same amount with exercise. In turn, this will definitely encourage healthier weight loss. Lifetime fitness teaches you how to maintain a physically fit body at the same time enjoy and live a happy, contented life. It gives you the chance to strike a balance between the two (exercise and diet), and make exercise, be it team sports, cycling, or walking, something you will truly enjoy. That is why lifetime fitness embodies the concept that making a long-term healthy lifestyle change is essential to keeping the pounds off once they are gone. To know more of the advantages and benefits that lifetime fitness can bring, here are some facts that you need to know: 1. Lifetime fitness programs offers you the most comprehensive and wide-ranging fitness and health encounter with quality services, in which the customers will feel gratified. These fitness programs provide you the right method in maintaining health, build up and encourage your competence, and take care of your family’s physical fitness as well. 2. Because the goal of lifetime fitness is to provide you with long-term achievements as far as physical fitness is concerned, these programs utilizes numerous fitness equipments that will tone and manage your health and the different parts of your body. There are fitness equipments that will give your cardiovascular system a lift. You can also opt for some sports facilities that will provide you with an alternative way of being physically fit. 3. Lifetime fitness programs and centers also provides nutritional products such as food supplements that will aid in the formation of good blood cells and tissues thereby making your body at its pink of health. Lifetime fitness centers and programs also provide you with up-to-date fitness magazines that do not only give substantial information about fitness and health but inspirational stories as well. These articles will give you an insight on how to make you life balance and how to live a life that is healthy and fit. Indeed, staying fit and healthy can be a long and winding road and there are instances wherein you may find your enthusiasm fading occasionally. Nevertheless, with the comprehensive programs provided by lifetime fitness plans, you can start heading back to the right track of a healthier you.
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