|
|
      |
| The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video |
|
|
|
| The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video |
 |
How To Get Started With Exercise: The Magic Pill Of Your Weight Loss Program
In a previous article, I mentioned the weight loss mantra of "Eat Less... Move More" and I wrote about how to choose the diet plan that could help you eat less. In this article I will discuss the "move more" part of the equation. Starting and maintaining an adequate exercise program really is the "magic pill' which will jump start your weight loss program and make it easy to maintain your new weight after you reach your goal. If you are not exercising on a regular basis, check with your Doctor first, he or she can give you guidance on what types of exercise would be safe for you to start with. Start small, doing just a little is far better that doing nothing. Almost without fail, those who lose weight without including exercise, take a lot longer to reach their goal, they are also the ones most likely to regain all of the weight they lost and possibly even more. What are the excuses for not exercising? Can't afford expensive equipment... there are many exercises that require no equipment. Can't afford to join health club... there are many exercises that do not require belonging to a health club. Don't have time...y ou can exercise in small time increments, as little as 5 minutes at a time, 5 or 6 times a day, while not the preferred method, can still be effective. Possibly the easiest, least expensive and one of the most effective exercise programs is simply walking. Nature gave us all of the equipment we need, all you need to add is a good pair of walking shoes, and the determination to improve your health. You don't have to start with a long walk or a fast walk. If you are not walking now, no matter how much you start with will be more than you were doing. If you are really out of shape, maybe only 5 minutes is all you can do at once, that's okay, do 5 minutes today, 6 minutes the next day and so on. Here are some easy ways to start walking more, without thinking about it: Park at the back of the mall parking lot. Park a few blocks away from work, or get off the bus a few stops early. Use the stairs instead of the elevator or escalator. You should shoot for 20-30 minutes as a minimum and really as long as you have time for. You should try to get up to about a mile in twenty minutes, this will be brisk enough to get you breathing faster and start burning calories. if you can't carry on a conversation, you are walking too fast. Here are some of the health benefits that a walking program can deliver: Walking conditions your heart and lungs, helps your body use oxygen efficiently. Helps reduce weight by burning fat and building muscle. Burns almost as many calories as running, but is much lower impact, therefore it is much easier on muscles and joints. Helps relieve stress, contributes to better sleep and overall wellness. Boasts the lowest drop out rate of any form of exercise, you are more likely to stick with it. If you find that you get bored with walking, make a game out of it... how far is it to the next city or town from you? Keep a mileage log, when you have walked that distance mark it off on a map, by the time you get all of the way across the your country, you will probably have reached your weight loss goal, and be much healthier to boot. Listen to music or the news as you walk. If the weather gets cold where you live you may want to invest in a tread mill. In addition to aerobic exercise, most programs should include at least some light weight lifting. Recent tests have shown that senior citizens who participate in some type of strength training or weight lifting program, have fewer broken bone, have more flexibility, are in better overall health, and live longer, there must be a message there. If you are starting a weight lifting program or strength training, it is very important that you follow correct form find a coach, or invest in a book or video to show you the proper technique. Shop at Mega Fitness - the Exercise Equipment Superstore! for books and videos. Or for a complete web-based program for women, check out the very popular Denise Austin Fit Forever site. For extensive information check this site: ACE Get You Moving Which is best, aerobic exercise or weight training? Whether you're trying to lose weight, get into shape, or just stay healthy, both types of exercise are important for different reasons. Aerobic, exercise conditions your heart and lungs, helps lower cholesterol and blood pressure, and improves your endurance. Weight, or strength, training helps prevent the loss of muscle, and helps build new lean muscle that burns more calories by improving and keeping your metabolism going. Loss of muscle occurs naturally as you grow older. With strength training, you'll stay strong, and maintain good posture. Tips for maintaining your exercise program: Try to get in 30 minutes of aerobic exercise three to five times a week, and 20 minutes of weight lifting two or three times a week. Set aside a convenient, consistent time. Some people prefer early morning, an added benefit of early morning workouts is they tend to burn more fat calories. Others find that evening works best. Do exercises that you enjoy, walking, swimming, biking, weight lifting, circuit training etc. are all great for your weight loss program. Stick with it... it takes 21 days in a row of doing something, to form a new habit. After you've reached your weight loss goal, keep up the exercise program, this will enable you to easily maintain your weight loss, with the added benefit of a healthier and less stressed you. "To Your Health" Jim Newell Please visit http://www.ToYourHealth101.com for current and timely health & wellness information, links to other health & wellness sites, and to subscribe to our monthly newsletter. Jimmie Newell is the webmaster for http://www.To YourHealth101.com, a health & wellness website, featuring editorials, tips, information and links addressing many of the health issues of today.
MORE RESOURCES:
Google News |
|
|
|
RELATED ARTICLES
When Exercising Right Looks Wrong II Enter any health club and a concept is very apparent, the same exercise performed again and again. Crowded floor space taken up by machines designed to make exercise easier, and a thought process called 'gym science' which involves no science at all. Is It Safe To Start An Exercise Program? I think the real question is "How safe is it for you not to exercise?" Did you know that obesity has just replaced smoking as the number one cause of health related problems? That's incredible! Sorry to say, but that means we are a bunch of fat, inactive people! Back in the day when people milked cows and planted their own food for exercise, you would never hear of something like this. Think about that the next time you can't exercise because of a hard day at the office! O. The Abs... More Important Than You Think What comes to your mind when I say the word "abs"? Do you think of the infomercials advertising "6 second abs" or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. What is Pilates? Pilates is a system of over 500 controlled exercises that engage the mind and condition the total body by using a popular exercise regimen that uses special stretches and machines. Named after Joseph Pilates, Pilates exercise system has proven itself invaluable not only to the fitness user, but to the professional trainers as well. Triathalon Racing, It Starts At The Beginning Long before you can enter into triathalon racing, you will need to prepare. You will need to prepare your mind and your body for the competition and the fight. Toning Your Abs - Common Exercising Myths 1. The 'Chew Then Crunch' MythCrunches are good exercises for toning the abs and stomach if done properly and combined with a low fat diet. Exercise - Anxiety & Panic Yes, all I'm afraid this does play a part in reducing anxiety and depression. As much as you may not like doing it (I've never been a huge fan of it myself) but once you get into it, you certainly feel better for it afterwards. The Power Workout: Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge. Speed Training With Intensity - Bound To Get Faster Bounding can be a great addition to your high intensity workouts - and it's essential to getting faster.I remember the first time that I ever bounded for speed. Optimize Your Exercise: Maximizing the Time Spent Working Out Diet and Exercise are the inseparable twins that are seen and heard everywhere weight loss and fat loss are mentioned. This article will focus on techniques and tips that will help you to maximize the time you spend exercising. Strength Training After Fifty Strength training after fifty is no longer for those people who are having some sort of mid-life crisis. In fact, doctors are literally writing prescriptions to get this generation up and moving. How to Maximize Your Fitness Results What I am about to reveal to you can make a drastic change in the out come of your fitness results. Many of us are willing to dedicate a decent number of hours each and every week to our workout plan. Integrating Core Stabilization into Your Workouts Stabilization is a hot topic in the fitness industry over the past few years. But what is stabilization? Stabilization can be defined as the body's muscular systems ability to support (stabilize) the body during movement. Should You Train Before Bedtime? A Japanese study found that if you exercise at night you will be less tired the next day. Apparently it increases testosterone levels. Exercises You Probably Dont Do But Should! This is going to be kinda short and sweet. . 3 Great Weight Loss Exercises It's a given that effective weight loss is much more then simply going on a "diet". To really lose weight and (hopefully) keep that weight off, you need to add exercise to the equation. Yoga Yoga traditionally conjures up images of long hair, loin cloths and incense burning in a darkened room with strange music playing! It had an almost cultish persona. Nowadays your gran is quite likely to tuck her Yoga mat under her arm and head on down to the local gym for an hour of Yoga and meditation. When Exercising Right Looks Wrong For most of us we live in a black and white world. Good vs. Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 3) There are three main types of exercises to include in a basic exercise program:Range-of-motion exercises - These lessen stiffness and help with improving flexibility. "Range of motion" refers to the area within which the joints move naturally or on a daily basis. Stretching and the Warm up - Are You Confused? Lately, I've been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up.Currently, there seems to be a lot of confusion about how and when stretching should be used as part of the warm up, and some people are under the impression that stretching should be avoided altogether.
|
Section Site Map - Submit News - Feedback - Comments - Advertise with Us Copyright © 2006 Luminati Inc. All rights reserved. 
|
