Many us need to follow an exercise program, in order to remain healthy. Below, you'll find several good reasons why you should start exercising now.
1. Contributes To Fat Loss
It is well proven from scientific research all over the world that physical exercise contributes to weight loss. If you burn more calories than you consume through nutrition, you'll lose weight. When you exercise, you burn more calories than when you don't. It's really simple - the more you exercise, the more weight or fat you'll lose.
2. Prevent Disease
The chances of developing several various diseases has been proven to decrease when exercising. These diseases include heart disease, cancer, diabetes, and the stroke.
Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise. We all know that diabetes increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health. To prevent this from happening, start exercising.
3. Improving Disease
Many severe and minor diseases can be improved or even healed through regular exercise. These even include the diseases listed above. By following a regular plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.
Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more. All of this is scientifically proven, which is why you should start exercising today.
4. Enhance Your State Of Mind
Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body. These chemicals will fight depression and make you feel happy. The body releases these endorphins only 12 minutes into the workout.
There is another chemical known as serotonin that is increased during and after a workout. The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night.
5. Enhance Your Wellness
When you are in great shape and well fit, you'll have more energy and you'll notice that your overall mood is improved. You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.
6. Persistence
Exercising regularly will give you more energy, which can help you be more productive at home and at work. Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for. This can help you increase your persistence and prevent you from going off track while you aim for your goal.
7. Social Capabilities
After a workout on a regular basis you can boost your self esteem. This can help you look better and you'll be more comfortable as well. Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported. Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner relationship.
After knowing all of these tips and reasons to exercise, you shouldn't hesitate to get out there and exercise. You can exercise at home or go out there and join a gym. There are several different ways that you can exercise, all you have to do is select a few that you like. Take a little bit of time out of your day and start exercising -you'll feel better than ever before and your body will thank you.
Saturday, January 19, 2008
Exercise Program
Beginning an exercise program can be daunting for anyone. If you’ve never started a program then it can be even more intimidating. Here are 6 tips that will help you to begin your program and stick with it.
1. Before you begin an exercise program, when you have been sedentary, it is very wise to have a medical check up. Diabetes, coronary artery disease and high blood pressure are silent. Joint pains can have multiple sources – some lend themselves to exercise and others get worse with exercise.
2. As a beginner you should spend a bit of time investigating the type of program that interests you. Starting a program you enjoy increases your chances of maintaining the program. Start slow and small increasing your intensity and time each week.
3. Don’t be discouraged by your progress! Depending upon the program you choose there could be a steep learning curve (step aerobics) or you may need to increase your muscle strength and stamina (running). It’s easy to become discouraged early in a program. Remember that you are exercising for the long term.
4. When you begin a program spend some time learning the correct techniques. Even if you are doing something you consider second nature – like running or walking – be sure you use the correct techniques. Read about the sport specific stretches that are necessary to prevent injury and improve performance. Understand the techniques for lifting or step aerobics in order decrease your probability of injury.
5. Set goals. Setting goals will help you to stay motivated and on target. Be sure to be realistic with your goals and to be flexible. If you get sick or injured you can’t maintain the same intensity and reach your goals in the same amount of time. Listen to your body when it needs rest but push yourself at the same time to achieve your goals.
6. Use an exercise diary. It doesn’t matter that the diary is high tech or that it even was sold as a diary. You can use a three ring binder or notebook to record your exercise. Using a diary increases your chances of continuing the program, increases your motivation and points out problems with the program so that you can correct the errors. Include the time of day, type of exercise, duration of exercise and how you felt before, during and after.
Using these six tips to begin your exercise program will increase your chances of success and you’ll begin to see the benefits of increased physical activity.
1. Before you begin an exercise program, when you have been sedentary, it is very wise to have a medical check up. Diabetes, coronary artery disease and high blood pressure are silent. Joint pains can have multiple sources – some lend themselves to exercise and others get worse with exercise.
2. As a beginner you should spend a bit of time investigating the type of program that interests you. Starting a program you enjoy increases your chances of maintaining the program. Start slow and small increasing your intensity and time each week.
3. Don’t be discouraged by your progress! Depending upon the program you choose there could be a steep learning curve (step aerobics) or you may need to increase your muscle strength and stamina (running). It’s easy to become discouraged early in a program. Remember that you are exercising for the long term.
4. When you begin a program spend some time learning the correct techniques. Even if you are doing something you consider second nature – like running or walking – be sure you use the correct techniques. Read about the sport specific stretches that are necessary to prevent injury and improve performance. Understand the techniques for lifting or step aerobics in order decrease your probability of injury.
5. Set goals. Setting goals will help you to stay motivated and on target. Be sure to be realistic with your goals and to be flexible. If you get sick or injured you can’t maintain the same intensity and reach your goals in the same amount of time. Listen to your body when it needs rest but push yourself at the same time to achieve your goals.
6. Use an exercise diary. It doesn’t matter that the diary is high tech or that it even was sold as a diary. You can use a three ring binder or notebook to record your exercise. Using a diary increases your chances of continuing the program, increases your motivation and points out problems with the program so that you can correct the errors. Include the time of day, type of exercise, duration of exercise and how you felt before, during and after.
Using these six tips to begin your exercise program will increase your chances of success and you’ll begin to see the benefits of increased physical activity.
Cross Training
Athletes of all kinds are diversifying. World-class runners incorporate cycling and weight training while cyclists are doing more running and stair stepping. Professional basketball players use weight training, running and jump ropes to improve their performances.
How can cross training improve your performance and decrease your injuries?
There are three ways that cross training can help you. Sport specific training is important to improve your performance but consistent training can sometimes lead to overuse injuries that will sideline an athlete.
Cross training decreases your body fat content, allows a greater average workout intensity and greater strength in opposing muscle groups.
Take running for instance. Runners who add an extra 30 minutes to their routine each week can lose one extra pound of fat every 10 weeks, provided they maintain their usual running schedule and don’t increase their calorie intake. If those extra minutes are spent cycling the athlete decreases their chance of overuse injuries. On the other hand, if those additional minutes are performed running the athlete unnecessarily increases their chance of injury.
By cross training athletes are able to improve their mental performance and gain greater average workout intensity. Again, using running as the example, an athlete cannot perform at peak intensity at each workout. With that knowledge athletes can cross train using cycling, weight training, cross country skiing and deep water running to increase their average intensity and decrease their mental fatigue.
And last, but certainly not least, is the greater strength that athletes gain in sport specific muscle groups as well as opposing muscles through cross training. This increased muscle strength decreases the number of muscle cells needed for the athletes usual race intensity. This saves energy and makes the athlete more economical.
So, when does cross training not work?
To improve performance athletes should be doing sport specific work. When their cross training doesn’t exercise the muscles that are specific to their sport the cross training doesn’t improve their performance. BUT it does continue to improve mental fatigue, and increase lean muscle mass.
The jury on cross training changes it’s mind every decade or so. The current research shows that cross training can be an effective deterrent for overuse injuries while still maintaining strength. It doesn’t, however, increase performance.
Cross training is an option for athletes who want to increase their intensity, improve their strength without risking overuse injuries.
How can cross training improve your performance and decrease your injuries?
There are three ways that cross training can help you. Sport specific training is important to improve your performance but consistent training can sometimes lead to overuse injuries that will sideline an athlete.
Cross training decreases your body fat content, allows a greater average workout intensity and greater strength in opposing muscle groups.
Take running for instance. Runners who add an extra 30 minutes to their routine each week can lose one extra pound of fat every 10 weeks, provided they maintain their usual running schedule and don’t increase their calorie intake. If those extra minutes are spent cycling the athlete decreases their chance of overuse injuries. On the other hand, if those additional minutes are performed running the athlete unnecessarily increases their chance of injury.
By cross training athletes are able to improve their mental performance and gain greater average workout intensity. Again, using running as the example, an athlete cannot perform at peak intensity at each workout. With that knowledge athletes can cross train using cycling, weight training, cross country skiing and deep water running to increase their average intensity and decrease their mental fatigue.
And last, but certainly not least, is the greater strength that athletes gain in sport specific muscle groups as well as opposing muscles through cross training. This increased muscle strength decreases the number of muscle cells needed for the athletes usual race intensity. This saves energy and makes the athlete more economical.
So, when does cross training not work?
To improve performance athletes should be doing sport specific work. When their cross training doesn’t exercise the muscles that are specific to their sport the cross training doesn’t improve their performance. BUT it does continue to improve mental fatigue, and increase lean muscle mass.
The jury on cross training changes it’s mind every decade or so. The current research shows that cross training can be an effective deterrent for overuse injuries while still maintaining strength. It doesn’t, however, increase performance.
Cross training is an option for athletes who want to increase their intensity, improve their strength without risking overuse injuries.
Warm Up
Warming up before a workout has several distinct benefits. However, warming up incorrectly can actually hinder your performance. So what works and what doesn’t?
Warming your muscles up before you begin a physically taxing sport or exercise prepares you both physically and mentally for the task at hand. Going from zero-to-sixty in six seconds only works for a car. Try that in a human body and you’ll tear muscles and injure joints.
An effective warm up has some key elements that work together to minimize injury. The main focus is to prepare both your mind and your body for more strenuous activity. Your warm up will increase muscle temperature, heart rate and respiratory rate. All of this increases the oxygen and nutrients delivered to the muscles to prepare them for activity. Warming up also primes the nerve to muscle response rate improving your performance.
Traditionally athletes do some activity to raise their body temperature and then they start stretching. Doing things in this order actually allows the mind and body to switch off from a physical activity. You’ll be starting your sport cold.
Believe it or not stretching should be done separate from your exercise routine, or at the very least at the end. Static stretching can actually overstretch a muscle or muscle group and it will become too flexible, setting the athlete up for injury.
Warm up activities structured to the specific exercise are a crucial part of any sport and shouldn’t be over looked. Injuries can be prevented when athletes consider the state of their muscles before placing them in over drive.
Warm ups should start with a sport specific warm up. Runners would begin by walking briskly moving into a jog and then their routine running intensity. Cyclists would begin by warming up on a flat surface before attempting hills. Those doing step aerobics can begin by walking briskly through the facility and then climbing a few stairs.
You’ll get the most from your work out routines by using the appropriate warm up to your sport. You will decrease your rate of injury, improve your performance and decrease your post exercise soreness. Warm ups, although often over looked, are a necessary part of any good exercise routine.
Warming your muscles up before you begin a physically taxing sport or exercise prepares you both physically and mentally for the task at hand. Going from zero-to-sixty in six seconds only works for a car. Try that in a human body and you’ll tear muscles and injure joints.
An effective warm up has some key elements that work together to minimize injury. The main focus is to prepare both your mind and your body for more strenuous activity. Your warm up will increase muscle temperature, heart rate and respiratory rate. All of this increases the oxygen and nutrients delivered to the muscles to prepare them for activity. Warming up also primes the nerve to muscle response rate improving your performance.
Traditionally athletes do some activity to raise their body temperature and then they start stretching. Doing things in this order actually allows the mind and body to switch off from a physical activity. You’ll be starting your sport cold.
Believe it or not stretching should be done separate from your exercise routine, or at the very least at the end. Static stretching can actually overstretch a muscle or muscle group and it will become too flexible, setting the athlete up for injury.
Warm up activities structured to the specific exercise are a crucial part of any sport and shouldn’t be over looked. Injuries can be prevented when athletes consider the state of their muscles before placing them in over drive.
Warm ups should start with a sport specific warm up. Runners would begin by walking briskly moving into a jog and then their routine running intensity. Cyclists would begin by warming up on a flat surface before attempting hills. Those doing step aerobics can begin by walking briskly through the facility and then climbing a few stairs.
You’ll get the most from your work out routines by using the appropriate warm up to your sport. You will decrease your rate of injury, improve your performance and decrease your post exercise soreness. Warm ups, although often over looked, are a necessary part of any good exercise routine.
Trainer Career
This article will look at a fitness trainer career in more detail. If you are a health conscious person and would enjoy teaching others to become heath conscious then becoming a fitness trainer may be the perfect job for you. A fitness trainer has a wide variety of roles they can play and the opportunities are expected to grow in the future. But what exactly does a fitness trainer do?
The fitness trainer is a person that teaches other people how to exercise properly. They may work with groups of people or work one on one as a personal trainer. A fitness trainer is responsible for developing an exercise regimen consistent with the person's level of ability and to increase the routines to ensure maximum levels of fitness. A fitness trainer may work in nursing homes, local health clubs or they can work with clients that have specific needs such as back problems. A fitness trainer can specialize in certain areas such as yoga or kickboxing. The possibilities for a fitness trainer are growing every day.
Fitness trainers must be knowledgeable about anatomy, exercise, physiology and nutrition. They should complete at least an associates degree in physical education, sports medicine, exercise science or some other health related study. Once you complete your degree, you will then need to take a certification course on fitness training. There are several to choose from. Do an online search and choose one that is accredited.
Once you have your certification, then you can begin your career. Maybe it is your goal to work on a cruise line. This would be a great choice for someone who likes to travel and see exciting new places.
Corporate fitness training is becoming big these days. Corporations are hiring fitness trainers to work with their employees to keep them healthier. It's a win-win situation for everyone. There is less sick time, insurance premiums may be lower and the employee will enjoy a healthier lifestyle.
Another avenue you can take as a fitness trainer is to start your own business. You can choose to work one on one with individuals or you could have your own classes, such as aerobics or pilates. If it is fame and fortune that you crave, you could become a fitness trainer to big name celebrities and even branch out into your own TV shows. There are quite a few fitness trainers who have a daily exercise show.
As you can see becoming a fitness trainer does not limit you to just working in a health club. The possibilities are only limited by your imagination. The jobs for fitness trainers are expected to increase as people start becoming more health conscious. Being a fitness trainer can be very rewarding because you are helping people change their lives for the better.
The fitness trainer is a person that teaches other people how to exercise properly. They may work with groups of people or work one on one as a personal trainer. A fitness trainer is responsible for developing an exercise regimen consistent with the person's level of ability and to increase the routines to ensure maximum levels of fitness. A fitness trainer may work in nursing homes, local health clubs or they can work with clients that have specific needs such as back problems. A fitness trainer can specialize in certain areas such as yoga or kickboxing. The possibilities for a fitness trainer are growing every day.
Fitness trainers must be knowledgeable about anatomy, exercise, physiology and nutrition. They should complete at least an associates degree in physical education, sports medicine, exercise science or some other health related study. Once you complete your degree, you will then need to take a certification course on fitness training. There are several to choose from. Do an online search and choose one that is accredited.
Once you have your certification, then you can begin your career. Maybe it is your goal to work on a cruise line. This would be a great choice for someone who likes to travel and see exciting new places.
Corporate fitness training is becoming big these days. Corporations are hiring fitness trainers to work with their employees to keep them healthier. It's a win-win situation for everyone. There is less sick time, insurance premiums may be lower and the employee will enjoy a healthier lifestyle.
Another avenue you can take as a fitness trainer is to start your own business. You can choose to work one on one with individuals or you could have your own classes, such as aerobics or pilates. If it is fame and fortune that you crave, you could become a fitness trainer to big name celebrities and even branch out into your own TV shows. There are quite a few fitness trainers who have a daily exercise show.
As you can see becoming a fitness trainer does not limit you to just working in a health club. The possibilities are only limited by your imagination. The jobs for fitness trainers are expected to increase as people start becoming more health conscious. Being a fitness trainer can be very rewarding because you are helping people change their lives for the better.
Walking Program
If you want to get into shape the best way is to start a fitness walking program. Walking is very good exercise and can be done by most people, regardless of their prior activity level. One of the best things about walking is that you don't have to buy expensive equipment. All you need is a good pair of walking shoes, some comfortable clothing and the ambition to finally get into shape.
The hardest part about walking is getting started. But it is very easy. Just put on your shoes and exercise clothes and walk out the door. Start out by walking for about ten minutes and then gradually increase your time. You need to walk at a pace that gets your heart rate up but doesn't make you so out of breath that you can't talk. It is important that you do stretching exercises before you walk. Drink plenty of water to keep yourself hydrated and to flush the toxins out of your system.
Many new walkers will experience shin pain. The way to avoid this is to increase your speed and distance gradually. Take it slow to allow your legs time to get used to walking. Wear a good, flexible walking shoe with a low heel. Do some research online for the best walking shoe before you buy. Do stretching exercises, focusing on the calves and shins, after you walk. Do ankle circles and toe points before and after walking.
Be aware of your posture when you walk. You want to hold your head up with your eyes straight forward. Tighten your abdominal muscles and your butt muscles. Keep your shoulders back and breathe deeply. Walk with a natural stride and a good enough pace to get your heart pumping.
Focus on the benefits of walking to help you stay motivated. Walking will help you burn calories and slim your waistline. It can reduce stress and lower your blood pressure. Walking can reduce your cholesterol and reduce your risk for heart disease, diabetes and stroke. It will tone your legs and butt. The endorphins that are released while walking are natural mood enhancers that can help with depression and improve your outlook on life.
Eat a healthy balanced diet in addition to walking each day. Following a fad diet is a setup for failure. It is important to change your lifestyle and eating habits. Your meals should consist of healthy food choices such as fruits and vegetables. You should have a healthy snack in between meals to keep your metabolism in high gear. Drink plenty of water to keep your body hydrated and performing well.
Walking is one of the best forms of exercise you can do. The time to start is now. You have a choice. You can either sit on your butt and talk about starting an exercise program or you can get up and get out the door and start walking. You are the only one that has the ability to change your life.
The hardest part about walking is getting started. But it is very easy. Just put on your shoes and exercise clothes and walk out the door. Start out by walking for about ten minutes and then gradually increase your time. You need to walk at a pace that gets your heart rate up but doesn't make you so out of breath that you can't talk. It is important that you do stretching exercises before you walk. Drink plenty of water to keep yourself hydrated and to flush the toxins out of your system.
Many new walkers will experience shin pain. The way to avoid this is to increase your speed and distance gradually. Take it slow to allow your legs time to get used to walking. Wear a good, flexible walking shoe with a low heel. Do some research online for the best walking shoe before you buy. Do stretching exercises, focusing on the calves and shins, after you walk. Do ankle circles and toe points before and after walking.
Be aware of your posture when you walk. You want to hold your head up with your eyes straight forward. Tighten your abdominal muscles and your butt muscles. Keep your shoulders back and breathe deeply. Walk with a natural stride and a good enough pace to get your heart pumping.
Focus on the benefits of walking to help you stay motivated. Walking will help you burn calories and slim your waistline. It can reduce stress and lower your blood pressure. Walking can reduce your cholesterol and reduce your risk for heart disease, diabetes and stroke. It will tone your legs and butt. The endorphins that are released while walking are natural mood enhancers that can help with depression and improve your outlook on life.
Eat a healthy balanced diet in addition to walking each day. Following a fad diet is a setup for failure. It is important to change your lifestyle and eating habits. Your meals should consist of healthy food choices such as fruits and vegetables. You should have a healthy snack in between meals to keep your metabolism in high gear. Drink plenty of water to keep your body hydrated and performing well.
Walking is one of the best forms of exercise you can do. The time to start is now. You have a choice. You can either sit on your butt and talk about starting an exercise program or you can get up and get out the door and start walking. You are the only one that has the ability to change your life.
Bodybuilder's Diet
If you are a bodybuilder or are looking to become a bodybuilder, a bodybuilder's diet plan is crucial to your training. Lifting weights and sculpting your body will go nowhere if you do not follow a bodybuilder's diet, which provides the body with the energy necessary to develop strong muscles.
As a bodybuilder, you will be trying to increase your muscle, which also means increasing your weight. To do this, you will need to eat more. Weight loss emphasizes limiting your caloric intake. With bodybuilders, a lot of energy and calories are burned in the gym. Thus, it is necessary to replenish your body by eating healthy and in a way to increase your muscle mass.
As with any diet focused on healthy living, but especially with a bodybuilder's diet plan, you should stay away from fatty foods, especially the processed kind. Most overly salty or very sweet processed foods will contain fats that do nothing for your body. Trans fats are especially bad and can be found in most fast foods. They cannot be burned away through exercise; they sit in your body and too much trans fat in your system can lead to heart disease and obesity. Thus, rule number one is to stay away from fatty foods and fast food.
Another necessity in a bodybuilder's diet plan is a higher intake of protein. Lean meats can help build lean muscle mass, which is what a bodybuilder wants. This does not mean that you should cut out the carbohydrates, though. You will need carbohydrates, especially complex carbohydrates, to fuel your body's exercise and weight lifting. However, you should try to consume more protein than carbohydrates as a general rule of thumb.
Before you do a long exercise or lifting sets, you should try to consume a small snack of complex carbohydrates to give you the energy to get through your routine. Often times, those who skip the snack will feel dizzy or weak, as their blood pressure drops dramatically. The carbohydrates are good in this instance because they give you that boost of energy needed to get through your exercise routine without feeling faint or weak.
After you exercise, you should try to eat a balanced meal within an hour to an hour and a half of finishing your routine. You should be sure to include a significant portion of protein during this after-workout meal. Eating within this time frame allows your body to build back the muscles you have just tested faster and better. Remember, being a bodybuilder means a bodybuilder's diet plan is crucial to your training.
As a bodybuilder, you will be trying to increase your muscle, which also means increasing your weight. To do this, you will need to eat more. Weight loss emphasizes limiting your caloric intake. With bodybuilders, a lot of energy and calories are burned in the gym. Thus, it is necessary to replenish your body by eating healthy and in a way to increase your muscle mass.
As with any diet focused on healthy living, but especially with a bodybuilder's diet plan, you should stay away from fatty foods, especially the processed kind. Most overly salty or very sweet processed foods will contain fats that do nothing for your body. Trans fats are especially bad and can be found in most fast foods. They cannot be burned away through exercise; they sit in your body and too much trans fat in your system can lead to heart disease and obesity. Thus, rule number one is to stay away from fatty foods and fast food.
Another necessity in a bodybuilder's diet plan is a higher intake of protein. Lean meats can help build lean muscle mass, which is what a bodybuilder wants. This does not mean that you should cut out the carbohydrates, though. You will need carbohydrates, especially complex carbohydrates, to fuel your body's exercise and weight lifting. However, you should try to consume more protein than carbohydrates as a general rule of thumb.
Before you do a long exercise or lifting sets, you should try to consume a small snack of complex carbohydrates to give you the energy to get through your routine. Often times, those who skip the snack will feel dizzy or weak, as their blood pressure drops dramatically. The carbohydrates are good in this instance because they give you that boost of energy needed to get through your exercise routine without feeling faint or weak.
After you exercise, you should try to eat a balanced meal within an hour to an hour and a half of finishing your routine. You should be sure to include a significant portion of protein during this after-workout meal. Eating within this time frame allows your body to build back the muscles you have just tested faster and better. Remember, being a bodybuilder means a bodybuilder's diet plan is crucial to your training.
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