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.
Thursday, July 28, 2005
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.
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