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Dumbbell Workouts - A Smart Way To Exercise
Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and...
Exercise - An Effective Way To Lose Weight
Are you trying to lose weight? Have you tried exercising? In case you do not know, exercising regularly is the most effective way to lose weight. Dieting is another way to do it and people choose it very often because it helps them to achieve...
Fat Burning Workout
To succeed with an aerobic fat burning workout or cardiovascular exercise fitness program, you need to pay attention to the following issues • The frequency at which you perform the workout • The intensity of your workout • your motivation...
Ho, Ho, Holidays, Stress, and EFT
Ho, Ho, Ho, Merry Christmas, or to some, Bah, Hum Bug. The
holidays are once again upon us. What once used to be "I can't
wait until Christmas" has now turned into "I can't believe it's
almost Christmas again." For many the beginning of the...
Qualities Of A Fitness Professional: What Makes A Great Personal Trainer and How To Spot An Unqualified One!
Personal Trainers Are Everywhere
In today’s day and age there are more health clubs and more personal trainers than ever. In fact, according to Personal Fitness Professional magazine, “An estimated 5 million Americans are using personal...
Reduce Your Cholesterol Naturally
What can you do to improve your cholesterol levels? Here’s a quick list to get you started.
* Reduce fat in your diet
Buy the leanest cuts of meat you can find. Regularly substitute poultry (without the skin) and fish for red meat....
Review of Curves
Review of Curves by Renee Kennedy Overview: According to their web site, Curves is the largest fitness franchise in the world. Curves offers a 30 minute circuit training course. They have 13 pieces of equipment. All of the equipment is hydraulic,...
Treasure Map your Success in Since 2009
Knowing exactly what you want in life is the key to getting it.
Treasure-mapping is simply the process of visualizing exactly
what you want. The clearer you can see it as a reality, the
sooner it manifests. The magical part about...
Understanding Mid-Life Weight Gain in Women
Are you finding that your favorite jeans are feeling a bit
tight? Notice a bit more spread around your mid-section? Welcome
to middle age. If you are between the ages of 35-55 you're
probably going through the stage right before menopause known...
Weight Loss & Diet
In 2000, an estimated 30.5 percent of adults were obese (i.e.,
had a body mass index [BMI] greater than 30 kg per [m.sup.2])
(1) and 15.5 percent of adolescents were overweight (BMI of 25
to 30 kg per [m.sup.2]). (2) Given the medical and...
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How Exercise Helps Reduce Stress
We have heard it so many times before that there are many
benefits to exercise especially when used to lower stress. If
everyone knows that exercise is important then why is stress,
disease, and fatigue so prevalent in today's society? The answer
is simple. We know what to do we just aren't doing it.
Experts agree that one best way to manage stress is through
exercise. Exercise has been proven to relax the body and mind,
burn fat, improve cardiovascular system, bring in more oxygen,
reduce the chance of diseases, lower blood pressure and the list
goes on.
During the stress response, many chemical reactions occur in the
body preparing it to what is known as the fight or flight
response. During prehistoric days as cave dwellers, we had the
opportunity to burn off our stress when an animal attacked, as
it was a means of survival. We were able to run away or fight
the threat immediately. In today's society, we do not have to
fight a bear or tiger, so we do not have much of an outlet
readily at hand to burn off the stress or pent up negative
emotions. Therefore, we carry it with us creating emotional and
physical problems. Exercise can help by providing an outlet for
negative emotions such as worry, irritability, depression,
hostility, anger, frustration, and anxiety. You can dissipate
these feelings by simply taking it out on the tennis court, by
running, or punching a bag. Regular exercise provides the
opportunity to manage the fight or flight response and helps the
body to return to a homeostasis or balanced state more quickly.
Exercise can also improve self-esteem and self worth by
realizing that you are benefit directly. You may feel more
outgoing and social because of the increased energy and also a
better physique creating more confidence and positive self
image. Your self-esteem may be enhanced by taking on exercise
challenges or goals, giving you a feeling of accomplishment and
reward.
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.
About the author:
Brennan Howe is owner of several free health information
websites. Visit FreeInfoSites.com for information on a variety
of health topics.
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