Monday, December 26, 2005

Anaerobic vs. Aerobic Exercise:

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.

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.

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.