Anaerobic vs. Aerobic Exercise:
Aerobic exercise is an activity that uses major muscle groups such as walking, running, swimming, and cycling. This type of exercise strengthens your cardiovascular system by increasing your heart and respiratory rate and brings in more oxygen into the body. To reap the full benefits of aerobic exercise, you must be at 60%-80% of your target heart rate for at least 20 minutes, between three and five times a week.
To calculate your target heart rate use the following formula:
Take 220 - (subtract) your age X (multiply 60%, or 70%, etc. intensity rate.) = Target heart rate (divide by six for a ten second pulse count. Take your pulse for ten seconds and gage where you are during the workout. Speed up the pace if you are below 60%.
Aerobic exercise is key to lose weight as it burns calories which are the energy consumed and adds fat to our bodies. Combined with a healthy diet it is a sure way to lose weight. One pound of body fat is equivalent to 3500 calories. To lose one pound, you must burn 3500 calories. It is easier to combine aerobics and create a small caloric deficit in your diet than to do one or the other solely.
Anaerobic exercise builds muscle strength and power. Isotonics and Isometrics are two kinds of anaerobic exercises.
Isotonics uses your muscles to contract against an object with movement such as weight lifting (also called strength or resistance training.) The benefits of isotonic exercises are stronger muscles, stronger bones, tone, prevent injuries, and condenses and shapes muscle for better esthetics.
Isometric exercise is contracting your muscles against resistance without movement. Such as lifting an object like a dumbbell and holding a position. You are isolating that muscle.
Use both types of anaerobic exercises to maximize your strength to build healthy, lean, and strong muscles.
Select exercises that you enjoy and can do for at least 20 minutes, three to five days a week. Exercise does not necessarily mean hitting the gym and making an ordeal out of it. It can simply be a walk around your neighborhood or dancing to some tunes. Try to think "activity" verses "exercise". When you are in an active mind-frame, you will purposely park a little farther, do stretches at the computer, take the stairs instead of the elevator, etc.
Commit that you will begin to be more active and stick to your exercises or activities for 21 days. Why 21? Research has showed that it takes about 21 days to create a habit. Document how your feel after the 21 days. Your stress levels should be lowered, you should feel more energized, and see some physical changes such as a slimmer physique.
You may already know the benefits of exercise but are you doing it? So start by making a decision, begin slowly, then gradually work up to more and longer workout sessions. The point of this article is to help you take immediate action.
Monday, December 26, 2005
Tuesday, December 20, 2005
Lose Weight a Little at a Time
Excess weight can reduce your stamina, put stress on your joints, and even cause illnesses, such as heart disease or diabetes.
So start each day with the intention of eating better and getting just a little exercise. Do this one day at a time and you will find it to be much easier than you expected.
Here are some tips to help you get started.
1. Start your day with a tall glass of cold water. Not only is it a great way to start the day, but you feel less hungry, so you will eat less.
2. Try to eat breakfast within an hour of getting up in the morning. Breakfast is the most important meal of the day, but you should not wait until you get really hungry or you may be inclined to eat too much.
3. Eat a lot of fresh fruit. They are an excellent source of nutrition and many contain the extra fiber that your body needs. You probably know what a lack of fiber can do to you.
4. Do not forget the vegetables. Try to eat at least one salad every day. When you feel the urge to snack, try some celery or carrot sticks. Some people seem to have a phobia about veggies, but they really are good when you give them a chance.
5. Control your sweet tooth. Sweet usually means sugar, which translates into calories. Too much sugar can harm you in many other ways, as well.
6. Keep a food diary. Write down everything that you eat. At the end of the day, you may be surprised, even shocked by what you have written down.
7. Stay away from fried foods. Even if the oil is drained away, there is still a lot of hidden oil, which adds fat and calories.
8. Do not be a couch potato. There are several little things that you can do for exercise. Walking instead of driving. Bike riding. Take the stairs instead of the elevator. If you just stop for a moment and think about it, you can come up with dozens of ideas.
So start with small goals and find how much easier it gets every day.
So start each day with the intention of eating better and getting just a little exercise. Do this one day at a time and you will find it to be much easier than you expected.
Here are some tips to help you get started.
1. Start your day with a tall glass of cold water. Not only is it a great way to start the day, but you feel less hungry, so you will eat less.
2. Try to eat breakfast within an hour of getting up in the morning. Breakfast is the most important meal of the day, but you should not wait until you get really hungry or you may be inclined to eat too much.
3. Eat a lot of fresh fruit. They are an excellent source of nutrition and many contain the extra fiber that your body needs. You probably know what a lack of fiber can do to you.
4. Do not forget the vegetables. Try to eat at least one salad every day. When you feel the urge to snack, try some celery or carrot sticks. Some people seem to have a phobia about veggies, but they really are good when you give them a chance.
5. Control your sweet tooth. Sweet usually means sugar, which translates into calories. Too much sugar can harm you in many other ways, as well.
6. Keep a food diary. Write down everything that you eat. At the end of the day, you may be surprised, even shocked by what you have written down.
7. Stay away from fried foods. Even if the oil is drained away, there is still a lot of hidden oil, which adds fat and calories.
8. Do not be a couch potato. There are several little things that you can do for exercise. Walking instead of driving. Bike riding. Take the stairs instead of the elevator. If you just stop for a moment and think about it, you can come up with dozens of ideas.
So start with small goals and find how much easier it gets every day.
Thursday, December 08, 2005
Body Core Conditioning
You rely on your body to get get out of bed, to lift your children, to perform your job and to take you places everyday. If you appreciate what your body does for you, you will provide it with nutritious food, hydrate with water and be sure to add some activity into your day.
While our limbs provide mobility, reach and strength it is our body core that provides the basis of each movement. Sedentary lives can cause our body core muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the body core muscles you rely on to perform.
WHAT IS MY BODY 'CORE'?
Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core - whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.
Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb.
HOW DO I STRENGTHEN MY BODY CORE?
There are many exercise routines and products that work the muscles of the body core. Professional trainers create customized routines to enhance an athlete's abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one.
The exercises and products developed to strengthen your body core do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly 'feel' the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.
Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core body strength are Pilates and the Swiss ball.
Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.
The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.
Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.
While our limbs provide mobility, reach and strength it is our body core that provides the basis of each movement. Sedentary lives can cause our body core muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the body core muscles you rely on to perform.
WHAT IS MY BODY 'CORE'?
Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core - whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.
Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb.
HOW DO I STRENGTHEN MY BODY CORE?
There are many exercise routines and products that work the muscles of the body core. Professional trainers create customized routines to enhance an athlete's abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one.
The exercises and products developed to strengthen your body core do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly 'feel' the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.
Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core body strength are Pilates and the Swiss ball.
Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.
The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.
Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.
Saturday, November 26, 2005
Adding the Swiss Ball to Your Exercise Routine Definitely Works!
I've written about it before and have written ebooks on the subject. But I need to reiterate . . .
Yes, doing your exercises on a swiss ball definitely increases their effectiveness. The instability of the ball causes your body's core muscles to work in order to keep you from falling off the ball.
The result is doing a crunch, for instance, on the ball is a much more effective exercise than doing it on the floor. Not to mention, when you go back to the starting position, being on the swiss ball allows you to go beyond parallel.
Goto Swiss Ball and learn more, but this is definitely not a fad. Use it - you'll love it!
Yes, doing your exercises on a swiss ball definitely increases their effectiveness. The instability of the ball causes your body's core muscles to work in order to keep you from falling off the ball.
The result is doing a crunch, for instance, on the ball is a much more effective exercise than doing it on the floor. Not to mention, when you go back to the starting position, being on the swiss ball allows you to go beyond parallel.
Goto Swiss Ball and learn more, but this is definitely not a fad. Use it - you'll love it!
Monday, November 21, 2005
Did You Earn It!
I'm going to let you in on a little secret. You know I'm always pushing you to exercise on a regular basis.
With good reason. The health benefits simply cannot be ignored. You're doing yourself and your family a disservice if you don't do all you can to keep yourself healthy. Regular aerobic training and strength training do just that for you.
Now my little secret. Every year from Christmas to New Years Day I take a week off exercise.
What?! Are you kidding me?
Nope. That's what I do. It's a reward for exercising regularly during the year.
Probably not the smartest time to take that week off - with all the snacks and food but that's what I do. Kind of like giving myself a pat on the back.
Guess what? By the time that week is up, I am well rested but, most importantly, I get antsy to start exercising regularly again. It's a rejuvenation.
You need to reward yourself. Some buy a new outfit every 3 months of exercising, others might treat themselves to a nice evening out. It doesn't matter what you do. Reward yourself once in awhile . . . . .
but only if you've been doing your regular exercising.
Happy Thanksgiving!
With good reason. The health benefits simply cannot be ignored. You're doing yourself and your family a disservice if you don't do all you can to keep yourself healthy. Regular aerobic training and strength training do just that for you.
Now my little secret. Every year from Christmas to New Years Day I take a week off exercise.
What?! Are you kidding me?
Nope. That's what I do. It's a reward for exercising regularly during the year.
Probably not the smartest time to take that week off - with all the snacks and food but that's what I do. Kind of like giving myself a pat on the back.
Guess what? By the time that week is up, I am well rested but, most importantly, I get antsy to start exercising regularly again. It's a rejuvenation.
You need to reward yourself. Some buy a new outfit every 3 months of exercising, others might treat themselves to a nice evening out. It doesn't matter what you do. Reward yourself once in awhile . . . . .
but only if you've been doing your regular exercising.
Happy Thanksgiving!
Thursday, November 10, 2005
Abdominal Training Lies
Chances are you are a victim of the two biggest abdominal training hoaxes!
Hoax # 1
Just doing some midsection exercises can reduce your "love handles".
Fact:
You cannot reduce fat from a certain targeted area of your body just by using exercise alone. The abdominal area is no exception.
So, if you want to get a flat stomach and reveal your abs, losing the fat covering them is the way to go.
The only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.
How? By doing these two things:
1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.
You should cut out all sugar, soda, non-whole grain products and saturated fats: These aliments should only be a reward for achieving a goal, not a habit!
2) Start exercising
Aerobic and strength training will raise your metabolic rate. In result, your body will burn more calories.
* aerobic exercising
3 times per week, conduct an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics, etc)
* strength training
Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!
Hoax # 2
You have to do tons of crunches.
Fact:
Crunches can work. But it's not necessary to do high reps. It's best to do them slowly. Lift the shoulders a few inches off the fround, press the lower back to the floor and exhale, sucking in your gut and trying to touch your belly button to the ground. Then lift the chestand head (keeping them parallel to the ground, towards the ceiling. It won't be much of a lift but you'll feel it.
Hold a second, then return to starting position. Do 8 - 12 reps.
For even better and quicker results, do them on a exercise ball.
You should specifically target your lower back to strengthen the muscles that support your spine.
The easiest exercise is sucking the gut in, also known as the "stomach vacuum"...
1. Exhale. Suck in your gut.
2. Maintain the contraction for 10 to 20 seconds.
3. Repeat 10 to 15 times, as often as you like throughout the day (...while in the shower, sitting at your desk, while driving, etc.).
Time now for YOU to take action!
PS: Do not forget to consult your doctor before starting any diet and exercise plan.
Hoax # 1
Just doing some midsection exercises can reduce your "love handles".
Fact:
You cannot reduce fat from a certain targeted area of your body just by using exercise alone. The abdominal area is no exception.
So, if you want to get a flat stomach and reveal your abs, losing the fat covering them is the way to go.
The only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.
How? By doing these two things:
1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.
You should cut out all sugar, soda, non-whole grain products and saturated fats: These aliments should only be a reward for achieving a goal, not a habit!
2) Start exercising
Aerobic and strength training will raise your metabolic rate. In result, your body will burn more calories.
* aerobic exercising
3 times per week, conduct an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics, etc)
* strength training
Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!
Hoax # 2
You have to do tons of crunches.
Fact:
Crunches can work. But it's not necessary to do high reps. It's best to do them slowly. Lift the shoulders a few inches off the fround, press the lower back to the floor and exhale, sucking in your gut and trying to touch your belly button to the ground. Then lift the chestand head (keeping them parallel to the ground, towards the ceiling. It won't be much of a lift but you'll feel it.
Hold a second, then return to starting position. Do 8 - 12 reps.
For even better and quicker results, do them on a exercise ball.
You should specifically target your lower back to strengthen the muscles that support your spine.
The easiest exercise is sucking the gut in, also known as the "stomach vacuum"...
1. Exhale. Suck in your gut.
2. Maintain the contraction for 10 to 20 seconds.
3. Repeat 10 to 15 times, as often as you like throughout the day (...while in the shower, sitting at your desk, while driving, etc.).
Time now for YOU to take action!
PS: Do not forget to consult your doctor before starting any diet and exercise plan.
Tuesday, October 25, 2005
Kids and Exercise
I was out driving around with my wife and we were talking about something I find very disturbing.
When we were kids, we were always outside playing.
Always!
If it was football season, we played football; baseball season, we played baseball; basketball season, we played basketball.
Our neighborhood had a team and we would play rival neighborhoods. If for some reason everyone wasn't around, we could walk around and find a pickup game.
Take a look now. Hard to find a pickup game. We have neighbors with kids - I didn't even realize they had kids because I never seen them outside playing. Kids are tied up now with computers, video games and more. Parents encourage them to watch t.v. so they know where they are. I have a friend at work who plays with his 4 year old cousin everytime he sees him. He said he always wants to play but his parents always want him to sit down and watch t.v.
I have a 2 year old grandson. For the first year and a half he and his mother lived with us. I played with him every night. Every night! Even as a baby. Started playing ball with him at 6 months old (maybe younger). Now he loves ball and is very active. The teachers told my daughter he is the only one who can throw a ball straight without an arc and is the only one who can catch the ball.
Sure, he watches t.v. . . . In between playing. We rough house all the time. My wife and I get him one weeknight a week and keep him for 1 or 2 nights on the weekend and he is always on the go. He says "C'mon Bob" (he calls me Bob most of the time. lol) and off we go. We play so much he and I are best buddies and he is always wanting to come over and do things.
I encourage you to play with your kids and get them out playing as well. It's disturbing that so many kids nowadays are overweight. Kids need to get back outdoors and start running around. You owe it to them to do your best to get them active.
When we were kids, we were always outside playing.
Always!
If it was football season, we played football; baseball season, we played baseball; basketball season, we played basketball.
Our neighborhood had a team and we would play rival neighborhoods. If for some reason everyone wasn't around, we could walk around and find a pickup game.
Take a look now. Hard to find a pickup game. We have neighbors with kids - I didn't even realize they had kids because I never seen them outside playing. Kids are tied up now with computers, video games and more. Parents encourage them to watch t.v. so they know where they are. I have a friend at work who plays with his 4 year old cousin everytime he sees him. He said he always wants to play but his parents always want him to sit down and watch t.v.
I have a 2 year old grandson. For the first year and a half he and his mother lived with us. I played with him every night. Every night! Even as a baby. Started playing ball with him at 6 months old (maybe younger). Now he loves ball and is very active. The teachers told my daughter he is the only one who can throw a ball straight without an arc and is the only one who can catch the ball.
Sure, he watches t.v. . . . In between playing. We rough house all the time. My wife and I get him one weeknight a week and keep him for 1 or 2 nights on the weekend and he is always on the go. He says "C'mon Bob" (he calls me Bob most of the time. lol) and off we go. We play so much he and I are best buddies and he is always wanting to come over and do things.
I encourage you to play with your kids and get them out playing as well. It's disturbing that so many kids nowadays are overweight. Kids need to get back outdoors and start running around. You owe it to them to do your best to get them active.
Saturday, October 08, 2005
Cross Training
I was asked by a subscriber if, because I was really sold on fitness ball exercising, I was recommending that and nothing else.
No way dude! I've always advocated cross training.
Listen, there are lots of good exercises of all kinds and you owe it to yourself to try a variety. You don't want your routine to get stale. Keeping it interesting is one of the keys to continuing to exercise all your life.
Definitely I think the fitness ball is great and allows a wide range of exercises. But you still need an aerobic exercise. Or you may want to do some pilates (by the way, you can do them on the ball). Jump rope? Great exercise.
Dumbbell training of interest to you? Or how about hitting the heavy bag?
The point is adding variety keeps it interesting but also hits your muscles in a variety of ways and that's good for overall fitness.
My recommendation is to be certain you are getting the proper aerobic exercise weekly and to work the body's core muscles, along with a strength training routine. I've decided running 3 - 4 times a week and doing my strength training on a fitness ball, which also works my core muscles, is the best route for me to take right now as I can get more accomplished in less time.
But I do vary from time to time to keep the body guessing and do have the advantage of having exercised for years and know what works best for me. You need to work towards that and trying different ways of exercising is advantageous!
No way dude! I've always advocated cross training.
Listen, there are lots of good exercises of all kinds and you owe it to yourself to try a variety. You don't want your routine to get stale. Keeping it interesting is one of the keys to continuing to exercise all your life.
Definitely I think the fitness ball is great and allows a wide range of exercises. But you still need an aerobic exercise. Or you may want to do some pilates (by the way, you can do them on the ball). Jump rope? Great exercise.
Dumbbell training of interest to you? Or how about hitting the heavy bag?
The point is adding variety keeps it interesting but also hits your muscles in a variety of ways and that's good for overall fitness.
My recommendation is to be certain you are getting the proper aerobic exercise weekly and to work the body's core muscles, along with a strength training routine. I've decided running 3 - 4 times a week and doing my strength training on a fitness ball, which also works my core muscles, is the best route for me to take right now as I can get more accomplished in less time.
But I do vary from time to time to keep the body guessing and do have the advantage of having exercised for years and know what works best for me. You need to work towards that and trying different ways of exercising is advantageous!
Thursday, September 29, 2005
Swiss Ball Exercises + Running = Total Fitness!
A good fitness program consists of a combination of aerobics and strength training. One excellent way to add both to your routine is running for aerobics and swiss ball exercises for strength.
Really. Running is definitely one of the best aerobic activities you can do if you are physically able to. Run for 30 minutes or more 4 times a week and you will lose weight and become very fit but . . .
You need to add some strength training to your routine. Firm up the muscles and strengthen the body. And muscle burns fat.
The swiss ball, also called the stability ball, allows you to not only develop
strength, but to develop the all important core muscles of your body. Here's just one of the many different exercises you will find in my swiss ball exercise package found at my website . . . TudeFitness.com
Prone Pull Ins on Ball
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position.
Try it and see if you don't feel it in your upper body and also in the abdominal area.
The swiss ball will allow you to get more out of your exercise and get a better, more complete workout in less time.
Really. Running is definitely one of the best aerobic activities you can do if you are physically able to. Run for 30 minutes or more 4 times a week and you will lose weight and become very fit but . . .
You need to add some strength training to your routine. Firm up the muscles and strengthen the body. And muscle burns fat.
The swiss ball, also called the stability ball, allows you to not only develop
strength, but to develop the all important core muscles of your body. Here's just one of the many different exercises you will find in my swiss ball exercise package found at my website . . . TudeFitness.com
Prone Pull Ins on Ball
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position.
Try it and see if you don't feel it in your upper body and also in the abdominal area.
The swiss ball will allow you to get more out of your exercise and get a better, more complete workout in less time.
Wednesday, September 21, 2005
Running During Your Vacation
I decided to write this while on vacation. My wife and I are visiting her family in California. She is on kidney dialysis 3 times a week so we had to set up her appointments while here and I decided that would be the time to get my exercise in.
It's easy to forget to exercise when you go on vacation and it's understandable. But if you are going to be gone for a week or two, that's a lot of time to not exercise.
Whether you walk or run for your aerobic portion, it's really a treat to do so when you're visiting a new location. Different routes; different views.
I enjoy seeing the mountains in the background while here - something we don't have in Ohio. In fact, today I just did a hill that is at almost a 45 degree incline and is probably about 1/2 mile long. What a great view at the top - once I gave myself a small breather to recover. :-)
Took another run in the country. Took different routes each time for a different view.
Even when we went to Niagara Falls for a 3-day stay, I got up while my wife and daughter slept in the morning and went for one of my most enjoyable runs ever! Came back as they were waking up - showered and went to breakfast.
Try it the next time you vacation anywhere. All you need is your running shoes!
It's easy to forget to exercise when you go on vacation and it's understandable. But if you are going to be gone for a week or two, that's a lot of time to not exercise.
Whether you walk or run for your aerobic portion, it's really a treat to do so when you're visiting a new location. Different routes; different views.
I enjoy seeing the mountains in the background while here - something we don't have in Ohio. In fact, today I just did a hill that is at almost a 45 degree incline and is probably about 1/2 mile long. What a great view at the top - once I gave myself a small breather to recover. :-)
Took another run in the country. Took different routes each time for a different view.
Even when we went to Niagara Falls for a 3-day stay, I got up while my wife and daughter slept in the morning and went for one of my most enjoyable runs ever! Came back as they were waking up - showered and went to breakfast.
Try it the next time you vacation anywhere. All you need is your running shoes!
Wednesday, September 14, 2005
Want To Know if a Swiss Ball Will Work For You?
Swiss ball exercises will work for you and here's a way to prove it.
Go to a sporting goods store or a friend's house where you can try the swiss ball. You should have a friend with you as a spotter since this will be the first time you try the ball . . . . . don't want you to fall off.
Now get into the crunch position. You will lay back on the ball with your lower back touching the ball. Feet are flat on the floor and your legs are pretty much parallel to the floor.
Slowly do a crunch. Feel the difference?!
You are hitting more of the muscles at one time in your core region and when you do 10 of these slowly, I think you are going to immediately want to add swiss ball exercises to your workout routine.
The next day try to hold your stomach in and you will feel where your muscles in the abs definitely got a good workout.
Go to a sporting goods store or a friend's house where you can try the swiss ball. You should have a friend with you as a spotter since this will be the first time you try the ball . . . . . don't want you to fall off.
Now get into the crunch position. You will lay back on the ball with your lower back touching the ball. Feet are flat on the floor and your legs are pretty much parallel to the floor.
Slowly do a crunch. Feel the difference?!
You are hitting more of the muscles at one time in your core region and when you do 10 of these slowly, I think you are going to immediately want to add swiss ball exercises to your workout routine.
The next day try to hold your stomach in and you will feel where your muscles in the abs definitely got a good workout.
Thursday, September 08, 2005
Swiss Ball Exercises Strengthen the Body's Core
Exercises on the swiss ball are so effective, you'll be hearing more and more about it from me in future blogs and on my website.
Developing the body's core muscles; the area around your trunk and pelvis; is one of the most important things you can do to improve your body. A weak core is the reason behind much lower back pain.
The best exercises for your core are those that get your whole system working together at the same time. This is where exercises on the swiss ball are so effective.
While you do one exercise, your body is constantly balancing itself on the ball and all your core muscles are coming into play.
Doing the crunch for abs does not effectively do the job for you. In fact, overdeveloping one set of muscles in your abs can actually weaken the core.
I really believe the swiss ball should be incorporated into everyone's exercise routine. Combine the proper swiss ball exercises with your aerobic exercise and you will feel better and look better and have far less pain!
I will give you some excellent swiss ball exercise tips in future blogs, so make sure you bookmark this.
Developing the body's core muscles; the area around your trunk and pelvis; is one of the most important things you can do to improve your body. A weak core is the reason behind much lower back pain.
The best exercises for your core are those that get your whole system working together at the same time. This is where exercises on the swiss ball are so effective.
While you do one exercise, your body is constantly balancing itself on the ball and all your core muscles are coming into play.
Doing the crunch for abs does not effectively do the job for you. In fact, overdeveloping one set of muscles in your abs can actually weaken the core.
I really believe the swiss ball should be incorporated into everyone's exercise routine. Combine the proper swiss ball exercises with your aerobic exercise and you will feel better and look better and have far less pain!
I will give you some excellent swiss ball exercise tips in future blogs, so make sure you bookmark this.
Wednesday, August 24, 2005
Swiss Ball Exercising
Why the sudden popularity of the Swiss Ball?
Is it just another gimmick like most of the exercise devices that are constantly showing up on your television?
Nope. It's definitely a viable exercise tool.
The key is the instability of the ball. When you lay on it to do a crunch, for example, your body needs to automatically fire more of your core muscles into play to keep you steady.
The results are you get a more thorough workout of the entire core area in the same amount of time it would take you to do a regular crunch.
But the crunch is just the tip of the iceburg. There are many more exercises to develope the core, as well as the rest of the body. You'll find some on the internet and . . . . .
Keep checking my blog. I am working on an ebook package that will give you lots of exercises on the Swiss Ball and they are animated, so it will be easy to understand exactly how to do it.
Is it just another gimmick like most of the exercise devices that are constantly showing up on your television?
Nope. It's definitely a viable exercise tool.
The key is the instability of the ball. When you lay on it to do a crunch, for example, your body needs to automatically fire more of your core muscles into play to keep you steady.
The results are you get a more thorough workout of the entire core area in the same amount of time it would take you to do a regular crunch.
But the crunch is just the tip of the iceburg. There are many more exercises to develope the core, as well as the rest of the body. You'll find some on the internet and . . . . .
Keep checking my blog. I am working on an ebook package that will give you lots of exercises on the Swiss Ball and they are animated, so it will be easy to understand exactly how to do it.
Monday, August 15, 2005
Biceps Curl with a Slight Change
Note the slight change in grip position. This hits more of the outside of the bicep.
Dumbbell Hammer Curl
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
Dumbbell Hammer Curl
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
Tuesday, August 09, 2005
Blast Your Biceps!
Here's an exercise tip to help you blast your bicep - and I guarantee you will notice the effect the moment you try it.
Take a dumbbell you can lift - not easily but not by swinging your arm. Let's say it is 30 lbs with 15 lbs on each end. Add 5 lbs to the inside, the side your pinky finger is on when doing bicep curls.
You will have 15 lbs of plates on the outside and 20 lbs of plates on the inside. Be sure to lock the plates on!
Go ahead. Do some curls. Can you notice the difference or what?!
Do both arms. If you are using light dumbbells, just add a 2 1/2 lb plate to the inside.
You can find more instruction on it here Blast Your Biceps with This Exercise!
Take a dumbbell you can lift - not easily but not by swinging your arm. Let's say it is 30 lbs with 15 lbs on each end. Add 5 lbs to the inside, the side your pinky finger is on when doing bicep curls.
You will have 15 lbs of plates on the outside and 20 lbs of plates on the inside. Be sure to lock the plates on!
Go ahead. Do some curls. Can you notice the difference or what?!
Do both arms. If you are using light dumbbells, just add a 2 1/2 lb plate to the inside.
You can find more instruction on it here Blast Your Biceps with This Exercise!
Friday, August 05, 2005
Exercise - Don't Get Bored!
Getting bored exercising causes many people to just stop exercising.
When you start looking at your exercise as a chore and dreading it as much as you dread going to work, maybe you need a change.
It happens. You may be getting bored with your current fitness routine -- and your body may have become a little too adjusted to it.
Try increasing the intensity, duration or frequency of what you enjoy doing now.
Or cross-train to challenge new muscles and burn more calories, by running one day, biking next session, maybe hiking up the hills. Make it interesting.
Exercise is too important to simply give it up because you got bored. There are way too many ways to add exercise into your daily routine for you to ever get bored.
I wrote an ebook, How to Shed Your Blubber, and gave lots of different ways you can exercise and never lose interest. Not to mention all the free exercise tips you'll find at my website and other fitness sites.
Take advantage of it and liven up your routine.
When you start looking at your exercise as a chore and dreading it as much as you dread going to work, maybe you need a change.
It happens. You may be getting bored with your current fitness routine -- and your body may have become a little too adjusted to it.
Try increasing the intensity, duration or frequency of what you enjoy doing now.
Or cross-train to challenge new muscles and burn more calories, by running one day, biking next session, maybe hiking up the hills. Make it interesting.
Exercise is too important to simply give it up because you got bored. There are way too many ways to add exercise into your daily routine for you to ever get bored.
I wrote an ebook, How to Shed Your Blubber, and gave lots of different ways you can exercise and never lose interest. Not to mention all the free exercise tips you'll find at my website and other fitness sites.
Take advantage of it and liven up your routine.
Thursday, July 28, 2005
Warm Up Before Exercise
To get your muscles warm and loose for strength training or for your aerobic exercise, walk for five to ten minutes outside if weather permits, or inside around the house or on a treadmill if you have one.
Walking will help direct needed blood flow to your muscles and prepare your body for exercise.
Warming up is important for preventing injury or getting the most effect from your exercise, warm muscles will respond better to the challenge of exercise.
You can also do your warmups on a bike, stair stepper, rebounder. Anything that gets your muscles loosened up gradually will work as a warmup.
In addition, if you are going to be weight training, warmup with a light weight for each exercise you do. ie. biceps curl; start with 10 reps with a light dumbbell or barbell before actually beginning your bicep training.
Walking will help direct needed blood flow to your muscles and prepare your body for exercise.
Warming up is important for preventing injury or getting the most effect from your exercise, warm muscles will respond better to the challenge of exercise.
You can also do your warmups on a bike, stair stepper, rebounder. Anything that gets your muscles loosened up gradually will work as a warmup.
In addition, if you are going to be weight training, warmup with a light weight for each exercise you do. ie. biceps curl; start with 10 reps with a light dumbbell or barbell before actually beginning your bicep training.
Monday, July 25, 2005
Aerobic Exercise
Aerobic exercise is the only form of exercise where you use two sources of energy: carbs (blood glucose) and fat.
The Surgeon General advises us that, to be healthy, we need to exercise at least three to four times a week, in an aerobic zone, for 20-30 minutes. That is a standard to keep your heart healthy, not to lose body fat by burning calories.
Here's an eye opener exercise tip. For the first 20 minutes you exercise in your aerobic zone, you are burning about 80% carbohydrates and 20% fat.
For the next 20 minutes, you are burning about 50% carbs and 50% fat. You're getting better. Now you're gonna start to lose some of that weight as the fat is being burned!
So what happens if you start exercising into the above 40 minute range?
A reversal. You are now burning about 20% carbs and about 80% fat.
In other words, when you are exercising beyond 40 minutes, you're doing some serious fat burnin'!
So if your goal is losing weight, your exercise routine should be in the 45 - 60 minute area.
The Surgeon General advises us that, to be healthy, we need to exercise at least three to four times a week, in an aerobic zone, for 20-30 minutes. That is a standard to keep your heart healthy, not to lose body fat by burning calories.
Here's an eye opener exercise tip. For the first 20 minutes you exercise in your aerobic zone, you are burning about 80% carbohydrates and 20% fat.
For the next 20 minutes, you are burning about 50% carbs and 50% fat. You're getting better. Now you're gonna start to lose some of that weight as the fat is being burned!
So what happens if you start exercising into the above 40 minute range?
A reversal. You are now burning about 20% carbs and about 80% fat.
In other words, when you are exercising beyond 40 minutes, you're doing some serious fat burnin'!
So if your goal is losing weight, your exercise routine should be in the 45 - 60 minute area.
Wednesday, July 20, 2005
Make Sure You Are Physically Able to Start Your Exercise Program
Sure, I am always talking about the benefits of exercise. It's been proven and there is really no debate but . . . . .
You need to have regular checkups with your doctor and
Answer the following questions before you begin a exercise program.
Has your health care provider ever told you that you have heart trouble?
When you are physically active, do you have pains in your chest or on your left side (neck, shoulder, or arm)?
Do you often feel faint or have dizzy spells?
Do you feel extremely breathless after you have been physically active?
Has your health care provider told you that you have high blood pressure?
Has your health care provider told you that you have bone or joint problems, like arthritis, that could get worse if you are physically active?
Are you over 50 years old and not used to a lot of physical activity?
Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?
If you answered yes to any of these questions, please check with your health care provider before starting a exercise program or other form of physical activity.
Hey! You want to exercise to become healthy; not to cause problems.
You need to have regular checkups with your doctor and
Answer the following questions before you begin a exercise program.
Has your health care provider ever told you that you have heart trouble?
When you are physically active, do you have pains in your chest or on your left side (neck, shoulder, or arm)?
Do you often feel faint or have dizzy spells?
Do you feel extremely breathless after you have been physically active?
Has your health care provider told you that you have high blood pressure?
Has your health care provider told you that you have bone or joint problems, like arthritis, that could get worse if you are physically active?
Are you over 50 years old and not used to a lot of physical activity?
Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?
If you answered yes to any of these questions, please check with your health care provider before starting a exercise program or other form of physical activity.
Hey! You want to exercise to become healthy; not to cause problems.
Sunday, July 17, 2005
Running for Exercise
Running is by far one of the best exercises you can do. Almost every, if not all, athletes includes running in their exercise routine. If you want to lose weight and get fit in the fastest amount of time, run.
I have been running pretty steady now since 1995. Went to the doctor as I was experiencing knee pains that were getting worse, and his first statements were it was probably due to running as it puts a strain on the muscles and ligaments and all.
Understand I tore knee cartiledge when I was younger playing football. Maybe a factor, huh?
Anyway he took x-rays and showed me the damage. But . . . . . he also was fairly surprised. He said that, even though I am in my 50's, my bone density in my legs was like that of someone in their 20's. He said maybe he was speaking out too quickly about the problems running causes and not truly seeing the benefits . . . . .
Not be mention his further surprise when he had taken my pulse rate and found it to be 52 bpm. When I was younger it was 75 bpm.
You need to get a physical before beginning to run but I'm here to tell you that running should be a part of your routine if you are physically cleared by the doctor to do so. I don't care if you throw runs into your walking. It's going to increase your aerobic capacity and you are going to be much fitter and carry less fat.
If you only do one exercise, make it running. 30 minutes a day 3 - 4 times a week - you'll feel the difference!
By the way, I did have a knee operation to repair the cartiledge damage and did not run for about 3 months, but am back at it. I noticed a huge difference physically during that time off.
I have been running pretty steady now since 1995. Went to the doctor as I was experiencing knee pains that were getting worse, and his first statements were it was probably due to running as it puts a strain on the muscles and ligaments and all.
Understand I tore knee cartiledge when I was younger playing football. Maybe a factor, huh?
Anyway he took x-rays and showed me the damage. But . . . . . he also was fairly surprised. He said that, even though I am in my 50's, my bone density in my legs was like that of someone in their 20's. He said maybe he was speaking out too quickly about the problems running causes and not truly seeing the benefits . . . . .
Not be mention his further surprise when he had taken my pulse rate and found it to be 52 bpm. When I was younger it was 75 bpm.
You need to get a physical before beginning to run but I'm here to tell you that running should be a part of your routine if you are physically cleared by the doctor to do so. I don't care if you throw runs into your walking. It's going to increase your aerobic capacity and you are going to be much fitter and carry less fat.
If you only do one exercise, make it running. 30 minutes a day 3 - 4 times a week - you'll feel the difference!
By the way, I did have a knee operation to repair the cartiledge damage and did not run for about 3 months, but am back at it. I noticed a huge difference physically during that time off.
Saturday, June 25, 2005
Exercise Sitting Down
Exercise Sitting Down.
Whether you are in a wheelchair, too weak to stand for a long period, or just want a different, less stressful way to exercise, you no longer have an excuse not to exercise.
You can get a very good exercise while in your chair. Even exercise at the office or while on a trip.
Here's some examples.
Ever watch a boxer train. Shadow boxing is a big part of their exercise routine. They will move around and throw punches at the air. The sweat pours out and the breathing is heavy and the heartbeat is kicking in fulltime.
You can do a version in a chair without moving all over. Throw a few punches in the air. Throw a left, another left and follow with a right, left right. Throw a flurry of mixed punches. Throw some punches to the side.Your head automatically bobs around while throwing the punches, giving your neck a workout as well.
This is an aerobic exercise. And You are sitting down.
Now work the legs. Still sitting, lift your leg in front of you. Next, march in place. Put an emphasis on high knee lifts. Work it. Lean forward. Run in place, still sitting. Move your arms as well.
Shadow boxing. Start slowly for a warm up and start throwing a few punches. A couple of lefts. A straignt right hand punch. Mix it up. Move your upper body like you are a boxer moving around the ring. Pick it up and throw sets of continuous rights and lefts, 2, 3, 4 in a row.
I'm telling you. This is going to be a great addition to your exercising sitting down. If you're in a wheelchair, you might push your chair around backwards as well, acting like your moving away from your opponent and throwing punches at the same time. Just be sure you have the room to do this.
Are you getting the idea?
Sunday, June 12, 2005
Is It a Struggle to Lose Weight?
Is it a Struggle to Lose Weight?
“I’ve put on 40 pounds in one year!” “It doesn’t matter how much I workout, I can’t lose weight.”
With nearly 4 million Americans weighing in at over 300 pounds, this is a major problem faced by countless frustrated people who can’t lose weight?
How do you combat the problem?
For starters, start exercising today. Increase water intake and cut down on starches, sugars and processed foods. Try to maintain at least one third of your daily food intake to vegetables. Ask your doctorto test your sugar levels. Change what you’re eating and get walking and/or running and you’ll be amazed as the pounds start to fall off.
But don't get carried away with watching the scales. Slow weight loss is much better because it probably means you've made some changes in your life that weren't drastic and that you can maintain.
It took awhile to gain the weight; it'll take awhile to lose it. But the main goal is to maintain a new and healthier life style with proper diet (one you can live with) and a good exercise program.
“I’ve put on 40 pounds in one year!” “It doesn’t matter how much I workout, I can’t lose weight.”
With nearly 4 million Americans weighing in at over 300 pounds, this is a major problem faced by countless frustrated people who can’t lose weight?
How do you combat the problem?
For starters, start exercising today. Increase water intake and cut down on starches, sugars and processed foods. Try to maintain at least one third of your daily food intake to vegetables. Ask your doctorto test your sugar levels. Change what you’re eating and get walking and/or running and you’ll be amazed as the pounds start to fall off.
But don't get carried away with watching the scales. Slow weight loss is much better because it probably means you've made some changes in your life that weren't drastic and that you can maintain.
It took awhile to gain the weight; it'll take awhile to lose it. But the main goal is to maintain a new and healthier life style with proper diet (one you can live with) and a good exercise program.
Saturday, June 04, 2005
Yoga for Weight Loss
Metabolism is regulated by the thyroid, a component of the endocrine system. It is responsible for the chemical processes in your body that transform food into energy.
Yoga uses a series of twisting poses that stimulate the work flow of the internal organs, thus boosting metabolism to burn more calories and reduce your body weight.
Improved local circulation is another direct effect of using yoga postures and this leads to a healthier, more energetic body. When the calorie intake is lower than the calorie output your body will start burning fat cells to acquire the necessary energy.
A perfectly healthy and strong metabolism takes this process even further and you will see better results than traditional weight loss formulas.
Yoga uses a series of twisting poses that stimulate the work flow of the internal organs, thus boosting metabolism to burn more calories and reduce your body weight.
Improved local circulation is another direct effect of using yoga postures and this leads to a healthier, more energetic body. When the calorie intake is lower than the calorie output your body will start burning fat cells to acquire the necessary energy.
A perfectly healthy and strong metabolism takes this process even further and you will see better results than traditional weight loss formulas.
Tuesday, May 31, 2005
Get Started!
Get Started!
Do something to at least get some exercise in your daily life:
1) Cut the grass . . . and not with a riding mower. Rake the leaves . . . not blow them!
2) Walk up the steps to your office if you can, instead of taking the elevator.
3) Park farther away at work, the grocery store, and anywhere else. Look for ways to walk everywhere you go.
4) Go for a walk at lunchtime. Give yourself enough time for some healthy fruit when you return before going back to work.
The point is if you do these things, pretty soon you will be feeling a little more energetic and, if you're not careful, you might actually begin a regular exercise routine.
Do something to at least get some exercise in your daily life:
1) Cut the grass . . . and not with a riding mower. Rake the leaves . . . not blow them!
2) Walk up the steps to your office if you can, instead of taking the elevator.
3) Park farther away at work, the grocery store, and anywhere else. Look for ways to walk everywhere you go.
4) Go for a walk at lunchtime. Give yourself enough time for some healthy fruit when you return before going back to work.
The point is if you do these things, pretty soon you will be feeling a little more energetic and, if you're not careful, you might actually begin a regular exercise routine.
Sunday, May 22, 2005
Tuck It In!
Tuck in your tummy whenever you walk. Get that proper gait. And the best way for that is to tuck in your tummy and inflate your chest. Do not let your tummy hang above your belt line like some unruly layer of flesh. Bring it under the belt.
Each time you tuck in your tummy, you will feel the pressure on the muscles of your stomach. This tightening and loosening of these muscles is even better than stomach crunches.
Try breathing exercises. You might be surprised to know that breathing exercises can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section.
You can feel a tightening of these muscles each time you breathe in or breathe out. So go ahead and breathe properly, it is good for you.
Each time you tuck in your tummy, you will feel the pressure on the muscles of your stomach. This tightening and loosening of these muscles is even better than stomach crunches.
Try breathing exercises. You might be surprised to know that breathing exercises can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section.
You can feel a tightening of these muscles each time you breathe in or breathe out. So go ahead and breathe properly, it is good for you.
Thursday, May 05, 2005
Exercise on the Stairs
On my website, I talk about cross training. Here's an excellent way to add some cross training to your routine.
Stair Climbing. In our area in Canton, Ohio, there is the Mckinley Monument. You may have heard of it. To get to the monument, you walk up 96 steps. I just added this to my routine, doing this 1 day a week. Basically, after working up to it, I'm up to 8 times up and down the stairs. My goal is 10 times.
There are a lot of people there doing the same thing. Let me tell you, this is a break into my running and, even though it is very intense, it offers some new challenges and really tightens up the calf and thigh muscles. I feel the strength during my runs.
The idea is simple . . . break up your regular routine at least once a week and add another training method. It will give you new results and will keep your exercises from going stale.
Stair Climbing. In our area in Canton, Ohio, there is the Mckinley Monument. You may have heard of it. To get to the monument, you walk up 96 steps. I just added this to my routine, doing this 1 day a week. Basically, after working up to it, I'm up to 8 times up and down the stairs. My goal is 10 times.
There are a lot of people there doing the same thing. Let me tell you, this is a break into my running and, even though it is very intense, it offers some new challenges and really tightens up the calf and thigh muscles. I feel the strength during my runs.
The idea is simple . . . break up your regular routine at least once a week and add another training method. It will give you new results and will keep your exercises from going stale.
Sunday, March 13, 2005
Exercise Motivation
I got back from today's Sunday morning run and it inspired me to write this month's newsletter.
I like running in the cold and especially in the snow. No one is around and it's generally quiet and peaceful. But . . . enough is enough!
I have to believe you feel the same if your workout is outside. The end of winter is probably the hardest time for you and I. There's a nice day with sunshine; not too hot and definitely not too cold; or a few of them. The, BAM. The winds blowing, the wind chill is 10, not unbearable at the beginning of winter or when winter is in full bloom, but now . . . C'mon!
You know what? You need to dig down a little deeper. Tell yourself it's almost spring. Can't be more than a couple more weeks of this. Get through it and reap the rewards.
That's why I went out and ran this morning. It was cold, 19 degrees, and the wind was blowing. I didn't check the wind chill because I didn't want to know what it was. The track was icy. There was a few people walking but that was about it. Once the first mile was in, it just became another day in the park.
I hope this helps motivate and inspire you. Now, I want to answer a question that has come up a few times.
Q: Some people say you actually can spot reduce. If you work your waist real hard, you will lose fat in that area. Isn't that spot reducing?
A: Suck in your gut. Pull it in. Look at it. The fat appears to have gone and you ain't lookin too bad. But did you lose weight and fat in that area?
Of course not! When you start working your waist at a higher level, you start to develop and tone the stomach muscles. As they start getting stronger, your waistline starts looking slimmer. Now if you've been cutting down some on your calories, you may have lost some fat as well, but you also lost it all over your body.
But now your waist appears slimmer. Your new muscles that have been strengthened are acting like a girdle now.
You didn't spot reduce . . . you spot toned. If there is such a term. (there is now :-) )
Happy soon to be spring!
I like running in the cold and especially in the snow. No one is around and it's generally quiet and peaceful. But . . . enough is enough!
I have to believe you feel the same if your workout is outside. The end of winter is probably the hardest time for you and I. There's a nice day with sunshine; not too hot and definitely not too cold; or a few of them. The, BAM. The winds blowing, the wind chill is 10, not unbearable at the beginning of winter or when winter is in full bloom, but now . . . C'mon!
You know what? You need to dig down a little deeper. Tell yourself it's almost spring. Can't be more than a couple more weeks of this. Get through it and reap the rewards.
That's why I went out and ran this morning. It was cold, 19 degrees, and the wind was blowing. I didn't check the wind chill because I didn't want to know what it was. The track was icy. There was a few people walking but that was about it. Once the first mile was in, it just became another day in the park.
I hope this helps motivate and inspire you. Now, I want to answer a question that has come up a few times.
Q: Some people say you actually can spot reduce. If you work your waist real hard, you will lose fat in that area. Isn't that spot reducing?
A: Suck in your gut. Pull it in. Look at it. The fat appears to have gone and you ain't lookin too bad. But did you lose weight and fat in that area?
Of course not! When you start working your waist at a higher level, you start to develop and tone the stomach muscles. As they start getting stronger, your waistline starts looking slimmer. Now if you've been cutting down some on your calories, you may have lost some fat as well, but you also lost it all over your body.
But now your waist appears slimmer. Your new muscles that have been strengthened are acting like a girdle now.
You didn't spot reduce . . . you spot toned. If there is such a term. (there is now :-) )
Happy soon to be spring!
Sunday, February 27, 2005
Build the Shoulders with Side Laterial Raises
This is great for developing the shoulder muscles using dumbbells. Don't use a weight that is too heavy in the beginning. You will be concentrating on good form.
Stand with back straight, knees slightly bent, and feet slightly less than shoulder-width apart
Don't swing the dumbbells.
Hold the dumbbells to your side with palms facing in. They will not rotate during this movement.
Keep the elbows slightly bent and raise the dumbbells laterally, in an arc toward the ceiling, until arms are parallel to the floor.
Hold for a moment and slowly lower the dumbbells to the starting position. Repeat.
Work to 3 sets of 8 - 12 reps.
Stand with back straight, knees slightly bent, and feet slightly less than shoulder-width apart
Don't swing the dumbbells.
Hold the dumbbells to your side with palms facing in. They will not rotate during this movement.
Keep the elbows slightly bent and raise the dumbbells laterally, in an arc toward the ceiling, until arms are parallel to the floor.
Hold for a moment and slowly lower the dumbbells to the starting position. Repeat.
Work to 3 sets of 8 - 12 reps.
Saturday, February 19, 2005
Best Dumbbell Triceps Exercise?
Big arms. All of us want them even if looking like a bodybuilder isn't our goal. The triceps are important to getting that look and here is one of the best dumbbell triceps exercises I have ever tried.
I lay on my back on the floor to do this exercise. Take 1 dumbbell in your right hand and extend your right arm towards the ceiling, palm facing in. Now slowly bend your elbow and bring the weight towards the left side of your face. Rotate your palm as you lower the weight so that your palm faces forward on completion. I like to bring the weight beside my face, as close to the ground as possible. Be sure to bend at the elbow only; the bottom part of your arm stays facing the ceiling.
Slowly bring the arm back to starting position. Repeat. Do 10 reps with the one arm and then repeat with the other. Squeeze out the reps. You can use your free hand and help a little by putting it under the working arms wrist to get those extra reps in.
3 sets of 10. Start with a light weight. Technique and slow movement are important.
Do this right and watch those triceps grow!
I lay on my back on the floor to do this exercise. Take 1 dumbbell in your right hand and extend your right arm towards the ceiling, palm facing in. Now slowly bend your elbow and bring the weight towards the left side of your face. Rotate your palm as you lower the weight so that your palm faces forward on completion. I like to bring the weight beside my face, as close to the ground as possible. Be sure to bend at the elbow only; the bottom part of your arm stays facing the ceiling.
Slowly bring the arm back to starting position. Repeat. Do 10 reps with the one arm and then repeat with the other. Squeeze out the reps. You can use your free hand and help a little by putting it under the working arms wrist to get those extra reps in.
3 sets of 10. Start with a light weight. Technique and slow movement are important.
Do this right and watch those triceps grow!
Tuesday, February 08, 2005
The Bear Crawl
OK. When you get done doing this you'll probably be saying things about me I'd rather not hear. But here it is.
It's simple. Get down on your hands and feet. Hands on the floor and feet on the floor. You should look like a bear and now you will walk like a bear. Not Yogi - he walks upright. Walk like a bear on all fours.
Sound easy? OK, give it a try. You're not gonna go far on the first round but keep it up. Excellent strength builder. You will feel it in your upper body and in your legs. You should be breathing pretty heavily when you stop. Just think what you'll feel like when you do this for 10 or 15 minutes!
It's simple. Get down on your hands and feet. Hands on the floor and feet on the floor. You should look like a bear and now you will walk like a bear. Not Yogi - he walks upright. Walk like a bear on all fours.
Sound easy? OK, give it a try. You're not gonna go far on the first round but keep it up. Excellent strength builder. You will feel it in your upper body and in your legs. You should be breathing pretty heavily when you stop. Just think what you'll feel like when you do this for 10 or 15 minutes!
Saturday, February 05, 2005
Simple Changes Bring Super Results!
Sometimes it's as simple as a small hand movement that changes the focus of your exercise.
Take the push-up. Hands about shoulder width apart, you work out the arms, chest, and back. What if you want a super triceps exercise?
Bring the hands together with the forefingers and the thumbs of each hand touching. When you do your pushup, put your nose right in the center of the triangle.
See the difference?! Your triceps are getting an extra tough workout.
Try some variations like hands wide, 1-handed pushups (good luck on that one) and so on. Be a little creative and watch the muscles grow.
Take the push-up. Hands about shoulder width apart, you work out the arms, chest, and back. What if you want a super triceps exercise?
Bring the hands together with the forefingers and the thumbs of each hand touching. When you do your pushup, put your nose right in the center of the triangle.
See the difference?! Your triceps are getting an extra tough workout.
Try some variations like hands wide, 1-handed pushups (good luck on that one) and so on. Be a little creative and watch the muscles grow.
Sunday, January 23, 2005
Exercise & Your Mind
Don't underestimate the importance of the mind in exercise. What do I mean by that?
If you get your mind to focus on the benefits of exercise, rather than the inconvenience or the work involved, you're more likely to stick with your program.
As a runner, it can be very tempting at times to cut the workout short or slow down near the end of my run; who is going to know?
Instead I tell myself, on some tough workout days we all have now and then, that I've only got a few minutes or another mile to go and then I'll feel great afterwards and I won't be wishing I had just done the extra time later. I don't know about you but I tend to beat myself up mentally if I shortchange my routine.
Put the negative thoughts out of your mind and concentrate on the benefits you are getting and see if that doesn't help you get through your workout and feel better later.
I will be adding more information soon at TudeFitness.com so be sure to stop by and check out this site.
If you get your mind to focus on the benefits of exercise, rather than the inconvenience or the work involved, you're more likely to stick with your program.
As a runner, it can be very tempting at times to cut the workout short or slow down near the end of my run; who is going to know?
Instead I tell myself, on some tough workout days we all have now and then, that I've only got a few minutes or another mile to go and then I'll feel great afterwards and I won't be wishing I had just done the extra time later. I don't know about you but I tend to beat myself up mentally if I shortchange my routine.
Put the negative thoughts out of your mind and concentrate on the benefits you are getting and see if that doesn't help you get through your workout and feel better later.
I will be adding more information soon at TudeFitness.com so be sure to stop by and check out this site.
Saturday, January 08, 2005
Why Run?
In my opinion, there is no better overall exercise than running.
Think about it. Athletes from practically all sports incorporate running into their routine. I was in the army and we started every morning in basic training with a run.
You can get a good workout in by simply incorporating some running into it. Let's say you are doing your daily walk. After you have walked for awhile and are warmed up thoroughly, start to run for 30 seconds. You should be breathing a little harder. Now, simply start walking again.
Do that 4 or 5 times during your workout and see how much better you feel at the end of it. You will have done a minimum of running but what happens is; you get your heart rate up during those seconds. Then you walk but your heart rate stays up above normal for a period of time.
One of the goals of aerobic exercise is to get your heart beating at a higher rate than normal during your workout. There's an optimum target rate which you won't reach walking, but you'll come a little closer to it during the running. It will carry beyond the 30 seconds so you'll be getting a little freebie here.
If you do this just 5 times during a 30 minute walk, you'll have actually run for 2 1/2 minutes. Your heart rate will have been above your average heart rate for walking for 5 minutes or so. And I'm betting you will be feeling even better about your exercise when you finish.
Think about it. Athletes from practically all sports incorporate running into their routine. I was in the army and we started every morning in basic training with a run.
You can get a good workout in by simply incorporating some running into it. Let's say you are doing your daily walk. After you have walked for awhile and are warmed up thoroughly, start to run for 30 seconds. You should be breathing a little harder. Now, simply start walking again.
Do that 4 or 5 times during your workout and see how much better you feel at the end of it. You will have done a minimum of running but what happens is; you get your heart rate up during those seconds. Then you walk but your heart rate stays up above normal for a period of time.
One of the goals of aerobic exercise is to get your heart beating at a higher rate than normal during your workout. There's an optimum target rate which you won't reach walking, but you'll come a little closer to it during the running. It will carry beyond the 30 seconds so you'll be getting a little freebie here.
If you do this just 5 times during a 30 minute walk, you'll have actually run for 2 1/2 minutes. Your heart rate will have been above your average heart rate for walking for 5 minutes or so. And I'm betting you will be feeling even better about your exercise when you finish.
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