Body Rite

Make Exercise a Regular Part of Your Life

The excuses for not attending a gym are legion. Slightly less legion are those who join, attend for a few weeks and then drop out. Common complaints are “it’s too hard!” or “I don’t have the time to go!” A famous athletic shoe manufacturer has a saying: Just do it. And they are right. Do not even think about it, just do it. Certainly this is a difficult concept for many to grasp. Regular exercise feels like an optional activity to some. And it should not be, at all. Modern lives are extremely sedentary. The daily grind of life wears people out and leaves them feeling like they have nothing left in them. It takes a gargantuan effort for them to get themselves to the gym.

Here is the secret to working out: It does not have to be hard. At all. Your body will tell you when it is time to ramp the workout up. Stepping on to the treadmill for 20 minutes at a zero degree incline is plenty to start with. Or get on an elliptical and set it on to the least resistance. There is absolutely no need to go to extremes in the beginning and even down the road. The mere fact that you have gotten on to a cardio machine is a great start. It will not be long before you realize that your body is telling you that things have become a cake walk and you need to start adding in more.

How does one make the gym a part of one’s routine? Simple. Just go. Even if you are having a bad day and just want to stay at home, go. The endorphins that get kicked up from a session on a cardio machine or doing a few reps on a weight machine will clear away the blahs like no tomorrow. The benefits outweigh any excuses you can make to not go.

Filed Under: Exercise, Fitness Tagged With: Athletic shoe, Gym, Weight machine

Which is better – Aerobic Exercise or Strength Training to Lose Weight?

The way to achieve weight loss can come from many different ways. Hitting a treadmill, stair machine or an elliptical for at least a half hour a day, free lifting weights, using weight machines, even swimming is a valid method. With all of these choices at hand, how does an individual make the decision of what to do?

There is no one true path for successful weight loss. Strange, but true. Not everyone will see the same results using the same exercises. Our bodies react differently to different kinds of stressors. What this means is that the right combination of types need to be discovered. The one constant is that it should always be a combination of aerobic and weights.

Aerobic workout is necessary to achieve sustained stress on the heart. This kicks the metabolism into gear and gets the body ready for the next stage which is some form of weight or resistance training. Someone whose weight loss does not respond well to aerobic may want to switch up the machine used from day to day in order to keep the body from getting overused to it. Do at least twenty minutes even if it does not feel like it is effective. There are still benefits to be had.

For those who feel weights are the way to go for reshaping the body, keep in mind that muscle weighs more than fat. It can feel like that you are going backwards instead of forwards. Stick with it no matter what. It is much more effective to have muscle instead of fat, as it will work at burning off calories even when sedentary.

Filed Under: Exercise, Fitness Tagged With: Aerobic exercise, Physical exercise, Weight loss

How Regular Exercise Lowers Cholesterol

Cholesterol is modern society’s major bugaboo. It is called the silent killer because it sneaks up and clogs arteries without the person knowing about it. What symptoms there are tend to be ignored as they do not stop or slow down a body until it is too late. This is why it is vital to start some form of exercise and stick with it long before symptoms start twinging.

The most basic positive result to exercise is that it lowers weight. Weighing less means that there is less LDL floating around in the bloodstream. This is somewhat obvious that being overweight puts a body at a higher risk, thus losing excess weight makes a difference. What was not known is the “how” mechanism, as in how exercise causes the body to lower LDL levels.

One such reaction is that exercise gets enzymes going and doing their job. They grab the excess LDL that is floating in the blood stream and on blood vessel walls, then deposit the cholesterol in the liver. From there the liver uses the excess as bile for digestion or excretes it through waste functions. All of this by working out for 30 minutes a day. Working out vigorously for 60 minutes a day will serve to lower the LDL even more.

If this has convinced you to get out and exercise, remember to start slowly. Build up the tolerance over time to ensure that muscles, joints and tendons have a chance to acclimate and avoid an injury. Always remember: 30 minutes a day makes the bad cholesterol go away.

Filed Under: Exercise, Fitness Tagged With: Cholesterol, Hypercholesterolemia, Low-density lipoprotein

Simple Secrets to Getting the Most Effective Workout

The first thing to conquer when working out is the most basic one: Getting to the gym. Sounds kind of silly, doesn’t it? This certainly is not a secret. But it really is a secret because most people overlook this simple fact. So, what does getting to the gym entail? Distance. The farther you have to travel to get in a workout, the less likely you will go. It is a common excuse, and a pathetic one at that, but legitimate. The way to overcome this is to find a gym that has a satisfactory selection of machines and is closest to the home.

So now that you have figured out the gym that makes the most sense to you, what do you do when you get in the door? This is another secret that many over look. Start picking the brains of the staff. They have their jobs because of the knowledge they have learned. This makes them an excellent resource for even the most advanced weightlifter. Staff can start you out on the right machines and give you a basic routine to start with. For those who really want to get serious, it is time to consult a physical therapist. If there is one on staff, the better. They can walk you through exercises that provide you the most benefit to help you reach your goal, regardless if it is weight loss or muscle building.

The last secret is another seemingly obvious one. Do not over do it. So many people attack the machines as if it were the last great obstacle in their life. This is just plain dumb. Instead, use a simple rule of thumb: If it feels too easy, that is because it is. Add a little resistance in the form of weight or incline on the machine until there’s a strain. Success will be yours by following these tips.

Filed Under: Fitness Tagged With: Health, Physical exercise, Weight loss

Working Out Does not Have to be a Chore

Many people have an image in their mind that those who regularly work out must be overachievers, body builders, or obsessives. Looking from the outside in, they have this impression that they too must join in or be left behind forever. It gives a kind of intimidation, that they will never look as good as the overachievers, so why bother joining a gym in the first place?

It is amazing what we will tell ourselves in order to avoid getting into an exercise routine, isn’t it? The reality is, working out does not have to be an excessive feat. Someone who is just starting out should not feel pressured to do more than they can physically handle. It is an accident waiting to happen. A newbie should focus on themselves, and on themselves only. Ignore those who are obviously weight lifters or training for a triathlon. You, the beginner, are not aiming for any of these goals. Instead, you are there to simply get started. And do not psyche yourself into thinking that all of the pretty people are laughing at you in their head. Chances are they are probably thinking that is awesome that someone has felt the need to come and learn how to burn.

So, on your first foray into the gym, don’t go hole hog. Take it easy. Find the least resistance you can tolerate on a weight or cable machine. Who cares if it is only five pounds? It is a start. Eventually the muscles start telling you that it needs more, and you oblige. But in the beginning, take it easy and do it smart. If it hurts, stop the activity and try something else. Getting into shape is a slow journey, one that does not need to be rushed.

Filed Under: Fitness, Tips Tagged With: Cable machine, Health, Weight loss

Head Health Problems off at the Pass with Regular Exercise

Modern lives and diets have turned our bodies into ticking time bombs. High cholesterol and diabetes are two problems that more and more adults are facing, all because of our tendency to be sedentary and eat poorly. Certainly nutrition plays a large role in the care of our bodies, but we can not have complete wellness if we do not add exercise into the mix. There is no need to roll your eyes at the last statement. The truth is, Americans eat a lot of garbage on a daily basis whether they realize it or not. Add into that our supposed lack of time to prepare proper meals and we wind up eating more processed food than is good for us.

The key is to change habits before they become a problem. Many people get to their late 40′s and early 50′s and think that they are doing fine because they have not had a cardiac event or diabetes. Both will sneak up on a body without the owner realizing it. All of a sudden, an individual finds themselves having to repair the damage from their habits. This means radical lifestyle changes that make no one happy.

Get into the gym long before these problems have a chance to become major ones. Exercise will not necessarily stop a clock and instantly return someone to a picture of glowing health overnight. However, the simple act of stressing the heart even mildly will strengthen the muscle for the better. For those who have concerns about their LDL levels, they are in luck. Regular and moderate exercise provide results by stopping the levels from rising. Vigorous exercise will not only stop the levels, it will lower it even more.

The simple fact is, exercise is beneficial to the body. We thrive on having our bodies stressed for the endorphin release. But it is not an easy road to travel as it is simpler to give into a day of feeling blah instead. Working on changing the mindset is the best thing you can do for yourself.

Filed Under: Exercise, Fitness Tagged With: Diabetes mellitus, Hypercholesterolemia, Physical exercise

Stretching Improves Fitness, Strength and Prevents Injuries

Stretching before, during and after exercise can actually improve your workouts. Flexibility helps you prevent injuries, like sprains and strains, and it improves your overall fitness as well. Studies have shown that stretching between weight-bearing exercises can actually improve your strength more than lifting weights alone.

Before exercise, stretch gently. Don’t bounce, just stretch gently. After your muscles are warmed up from exercise you can really begin to improve flexibility. You can stretch further without injuring yourself. You don’t have to wait until your workout is over – stop periodically to stretch your major muscles during exercise.

After the workout is over, stretching is a good way to cool down and tone. Keeping limber can help you avoid soreness, work soreness out and allow you to do more exercise without injuring yourself.

Stretching even on the days you don’t work out can improve your overall fitness, help you retain muscle tone and be in better shape when you return to your exercise routine.

Be sure to stretch all your body’s muscles- arms, back, sides, tummy and legs. Even light exercise – such as a leisurely walk – can be enhanced by stretching. Most injuries during exercise can be prevented by good flexibility and stretching the muscles before, during and after exercise.

Any time you sit for long periods of time, taking stretch breaks can improve your circulation. It is good for the mind as well as the body. When blood is circulating from light exercise, it sharpens the mind, improves your mood and prevents lots of aches and pains. Next time you get a headache, back ache or leg ache try a few minutes of stretching. You may find you no longer need that pain medicine.

Filed Under: Exercise, Fitness Tagged With: Flexibility, Muscle, Stretching

Get the Most Nutrition in the Calories You Eat

Getting the most out of your daily calories means you need to learn some basic nutrition. Most people on a diet can quote the calories per serving of every food in the pantry, but knowing the nutritional values is also important for a healthy, well-balanced diet.

While lettuce is low in calories, it is also low in most other nutrients, too. Spinach is higher in nutrients and can be substituted for lettuce in most uses.

Peanut butter is high in protein, but eggs are lower in fat and overall calories. Boiled eggs are only 70 calories each, and aren’t cooked in oil or butter. Canned fish, such as tuna and salmon, are also good sources of protein. When packaged in water they also have Omega 3 acids that are recommended for heart health.

Potatoes are high in potassium, but bananas are a better choice because we don’t top them with fatty extras.

Most vegetables can be steamed instead of fried with great results. Adding fresh onion or garlic can boost flavor without adding fat.

If you can’t keep fresh fruits and vegetables easily, frozen is usually the next best. If you buy cans, especially fruit, read the label carefully. Many are packed in some sweet juice. Any ingredient that ends in “ose” (like fructose or sucrose) is probably some form of sugar.

Choosing light gives you room in your diet to eat your fill while giving your body the nutrition it needs. For example, you can eat over three boiled eggs for fewer calories than is in only two tablespoons of peanut butter.

Filed Under: Exercise, Nutrition Tagged With: Calorie, Nutrition, Spinach

Walking May Be the Perfect Exercise

Walking may be the perfect exercise. It can be done at almost any fitness level, almost any time, almost anywhere. Most post-injury and post-accident physical therapy includes some walking. It is good for your heart, burns calories and has mental and even emotional benefits.

Weightlifting builds muscle, but walking is a cardiovascular exercise, which means the heart muscle is the main benefactor. Cardiovascular exercise also burns fat better than weightlifting exercises. It is associated with fewer injuries than many other types of exercise.

Doctors recommend walking for lower back pain more than any other treatment. It helps strengthen the muscles in the back preventing further injury.

Walking is also associated with a feeling of well-being in most people. It helps relieve stress, and many people report that taking a walk helps them solve problems and have a better attitude at home and work.

A walk also increases circulation in the brain. This helps memory and concentration. If you have trouble focusing after a long period of sitting, a brief walk will help perk you up and finish the job.

For many people, walking makes them feel less self-conscious than going to a gym. It can be enjoyed alone or with a companion, and even children can join.

If you are really out of shape, you can start slow and gradually build your fitness level. Add a few minutes each day or a few minutes a week. What is important is getting what exercise you can and building on it gradually.

A few stretches before and after your walk can prevent sore muscles. If you need a break during your walk, stopping a couple of minutes to stretch keeps your muscles warm and loosens your back.

Filed Under: Exercise, Fitness Tagged With: Muscle, Physical exercise, Physical therapy

Obesity in Kids-Time to Change

Obesity in America’s kids is rising, sadly. It has been noted in the health industry that over 9 million kids between the ages of 6 and 19 are overweight. We have been warned and encouraged to change, but the numbers are not showing any change for the better.

Even Michelle Obama has jumped on board with her anti-obesity campaign, “Let’s Move”. She even started a garden on the White House lawn and brought in local children to help. All to encourage eating fresh fruits and vegetables. She even gave cooking classes for those kids in the White House kitchen to teach those kids how to use them. An awesome endeavor.

Did you know that one study shows that over 7 million American kids have high cholesterol? Did you know that Type 2 diabetes continues to rise among children. Sleep Apnea, strokes, cancers, even coronary artery disease have been showing up in America’s children. These are suppose to be diseases for old people.

Where have we gone wrong? Many school cafeterias have eliminated the soda, junk food and candy, bringing in healthier foods. Some schools have even banned bringing these items in from home. This is all a step in the right direction, but parents you need to jump on board and help your child to work toward better health.

Lifestyle change is a good place to start. Many of our children get very little exercise. Encourage this, even better, exercise with them. Take a walk together or go swimming at the town pool.

Eating habits need to change. Most kids do not eat nearly enough fruits and vegetables. Teach your child healthy eating habits. Buy fresh foods, not packaged foods.

Portion size does matter. In America we have seemed to super-sized everything. Do a little research and find out what the portion size is for your child.

We need to stop this epidemic of obesity in our children, It needs to start in each of our homes. As parents we need to do our part. Step up and be part of the solution. Help reclaim your child’s health.

Filed Under: Exercise, Fitness Tagged With: Let's Move, Obesity, Sleep apnea