Wednesday, May 28, 2008

Beginners
By Paige Waehner, About.com Guide to Exercise
Whether your goal is weight loss, getting healthy or both, you'll need a solid exercise program to help you reach your goals. These resources will teach you the basics about exercise, including cardio, strength training and the ins and outs of losing weight. You'll get detailed information about setting up a complete exercise program as well as workouts and free exercise programs.
Getting Started
How to Set up an Exercise Program
Beginner Workouts
Exercise and Weight Loss Programs
Exercise Tools and Calculators
Getting Started
Learn the basics about getting started with exercise, including cardio and strength training tips as well as information about how to lose weight.
Exercise Basics
Cardio 101
Strength Training 101
Weight Loss Basics
How to Set Weight Loss Goals
Getting Motivated
How to Set up an Exercise Program
These step-by-step guides will help you learn exactly how to set up an exercise program. You'll get details for setting up a cardio program, a strength training routine and information about stretching and flexibility exercises. You'll also learn how to set up the most effective program for your goals.
Getting Started with Cardio
Getting Started with Strength Training
Getting Started with Flexibility
Setting Up a Complete Program
Nutrition for Exercise
Workout Finder
Beginner Workouts
It's tempting to go all out when you start an exercise program, especially if you want results fast. But, part of being successful and consistent is starting with a program you can live with every day and giving yourself some time to get used to exercising. These resources offer ideas for where to start with cardio workouts,
Beginner Cardio Workouts
Total Body Strength
Beginner Abs
Beginner Stability Ball Workout
Resistance Band Workout
Basic Stretching
More Beginner Workouts
Exercise and Weight Loss Programs
When you're trying to lose weight, gain weight or just get in better shape, where do you start? There are so many things to think about; setting up an exercise program, changing your diet and keeping yourself motivated, just to name a few. The following free programs, all in newsletter format, give you the tools and guidance you need to set up a program whether you want to lose weight, create a healthy lifestyle or add more activity to your life.
12 Weeks to Weight Loss
30-Day Fitness Challenge
6 Weeks to a Healthy Lifestyle
Bust Belly Fat
Exercise Tools and Calculators
When you start exercising, there are all kinds of things you may want, or need, to keep track of. The following calculators, logs and other tools will help you track your weight loss progress, monitor your intensity, figure out how many calories you're burning and more.
Activity Calculator
BMI Calculator
Target Heart Rate Calculator
Percieved Exertion Scale
Progress Chart
Goals Worksheet

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Monday, May 26, 2008

Workouts
By Paige Waehner, About.com Guide to Exercise
Even with all the information available, it's hard to know how to set up an exercise program to get the best health and weight loss results. This extensive database of workouts fills the gap, offering a huge variety of workouts for all fitness levels, goals and schedules. The workouts cover every aspect of exercise including cardio, strength training, flexibility workouts, yoga and Pilates and you'll also find plenty of options for timesaver, travel and no equipment workouts.
Strength Training Workouts
Cardio Workouts
Flexibility, Yoga and Pilates Workouts
Specialty Workouts
Strength Training Workouts
These strength training workouts offer new and interesting ways to build lean muscle tissue, lose weight and get stronger. They include total body routines, ab workouts, butt, hip and thigh workouts, upper body training and even timesaver and travel workouts for all levels of fitness. Each workout includes pictures, full descriptions and detailed instructions so they're easy to follow.
Ab Workouts
Butt, Hips and Thigh Workouts
Total Body Workouts
Upper Body Workouts
Timesaver Workouts
Workout Center
Workout Finder
Beginner Strength Training
Cardio Workouts
If your goal is to lose weight or improve your health, cardio is essential for burning calories and conditioning your heart. It's a good idea to incorporate a variety of activities and intensities to keep your body challenged and your mind engaged. If you need some ideas for how to spice things up, try one of these cardio workouts which cover everything from the treadmill and elliptical trainer to home cardio workouts that require no equipment at all.
Cardio Machine Workouts
Home Cardio Workouts
Interval Training Workouts
Cardio Basics
Beginner Cardio Workouts
How to Monitor Your Exercise Intensity
Target Heart Rate Calculator
Activity Calculator
Flexibility, Yoga and Pilates Workouts
Flexibility is just as important as cardio and strength training, especially when it comes to keeping your body injury-free and relaxed. Stretching, yoga and other mind/body activities are also great for reducing stress. These workouts offer a wide variety of routines: basic stretching, Pilates for both flexibility and core strength and different types of yoga.
Flexibility Workouts
Yoga & Pilates for Abs
Yoga on the Ball
Morning & Evening Yoga
Pilates & Yoga Fusion
Yoga Fusion
Relaxing Stretch on the Ball
Total Stretch with Resistance Bands
Specialty Workouts
The following workouts offer a variety of choices for seniors, beginners, obese or overweight people, travelers or those who want ideas for office exercise and no equipment workouts. You'll also find workouts using unique types of equipment including the foam roller and resistance bands.
No Equipment Workouts
Total Body Strength for Seniors
Strength Training for Obese People
Beginner Strength Training
Beginner Cardio
Office Exercise
Total Body with Resistance Bands
Foam Roller Strengthen & Stretch

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Friday, May 23, 2008

Physical Exercise Defined



Physical exercise is bodily activity that develops or maintains physical fitness and overall health. It is often practiced to strengthen muscles and the cardiovascular system, and to hone athletic skills. Frequent and regular physical exercise boosts the immune system, and helps prevent diseases of affluence such as heart disease, cardiovascular disease, Type 2 diabetes and obesity.[1][2] It also improves mental health and helps prevent depression.




Contents
1 Types of exercise
2 Exercise benefits
3 Common myths
3.1 Targeted fat reduction
3.2 Muscle and fat tissue
4 Excessive exercise
5 Nutrition and recovery
6 Exercise and brain function
7 Categories of physical exercise
8 Breathing
9 See also
10 References

Tuesday, May 20, 2008

Fitness FACTS

My hands and/or feet swell during exercise. Is this normal?
I have chronic fatigue syndrome, which makes exercise difficult. Any suggestions?
I have asthma. Can I still exercise?
Will a heart rate monitor accurately estimate how many calories I burn during strength training?
How can I get rid of my cellulite? Will it go away when I lose weight?
I'm trying to build muscle while losing weight. Any advice?
Is it possible to do too much cardio?
I just started exercising to lose weight, but I've gained weight. Why did this happen?
For someone who has weak ankle and knee joints, do wraps or braces actually help prevent injury when exercising?
I read that weight training burns more fat than cardio. If I can only do one of the two, should I weight train?
Does sex count as cardio? How many calories does it burn?
Do lower-intensity "fat burning" workouts really burn more fat?
Does exercising on an empty stomach (such as first thing in the morning) burn more fat?
Is SparkPeople's cardio tracker accurate in how many calories it says I have burned? Most of the time it differs from what my treadmill says.
How do I know how many calories I burn doing Pilates? Does it count as cardio or strength training?
Is it true that lifting weights causes women to bulk up?
What can I do to lose weight in my stomach? I’ve been doing lots of crunches but they don’t seem to help.
Why does the Fitness Tracker not calculate calories burned through strength training?
I'm still sore from yesterday's workout. Should I rest today or keep working out until the soreness goes away?
Is it okay to exercise when you have a cold?
I can get by with 5-6 hours of sleep – is it really a big deal?
What is circuit training?
I know that exercise (stability) balls come in different sizes, but how do I know which size is right for me?
I just sprained my ankle pretty badly. What can I do to help it heal quicker and what kind of exercises can I do in the meantime?
How do you get rid of excess skin from weight loss or prevent this problem from happening?
Are there any exercises to strengthen my knees, or do I have to wait until I lose more weight?
How can I prevent my calf muscle from cramping while I jog?
How many reps should I do?
What exercises can I do at home? My budget is really tight and I cannot afford to join a gym.
I am never sure how much I should be lifting and have heard about max weights but have no idea how to find mine.
Will Pilates alone help to tone or should I lift weights?
How can I get more toned?
I have never done resistance training before – how should I start?
Can I substitute my yoga classes for a cardio workout?
Why is it important to warm up and stretch?
If you are doing cardio and weight training on the same day, does it matter which one you do first?
How do I know if I've reached a plateau? What can I do to jump start my weight loss again?
How do I figure out my target heart rate? How long do I need to work out after reaching it?
How often should I walk? Should I focus on miles or minutes?

Monday, May 19, 2008

The Exercise Habit

How much exercise do I need?
Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many health benefits that any amount is better than none.


Sneak exercise into your day
*Take the stairs instead of the elevator.
*Go for a walk during your coffee break or lunch.
*Walk all or part of the way to work.
*Do housework at a fast pace.
*Rake leaves or do other yard work.



How do I get started?

Start by talking with your family doctor. This is especially important if you haven't been active, if you have any health problems or if you're pregnant or elderly.Start out slowly. If you've been inactive for years, you can't run a marathon after only 2 weeks of training! Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.


How do I stick with it?
Here are some tips that will help you start and stick with an exercise program:


*Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
*Get a partner. Exercising with a friend or relative can make it more fun.

*Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.

*Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.

*Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.

*Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Take a break if you hurt or if you are injured.

*Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.


Making exercise a habit
*Stick to a regular time every day.
*Sign a contract committing yourself to exercise.
*Put "exercise appointments" on your calendar.
*Keep a daily log or diary of your exercise activities.
*Check your progress. Can you walk a certain distance faster now than when you began exercising? Or is your heart rate slower now?
*Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
*Think about joining a health club. The cost gives some people an incentive to exercise regularly.


How can I prevent injuries?
Start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you're done working out until your heart rate returns to normal.Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint, nauseous or have pain.




Benefits of regular exercise
*Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
*Keeps joints, tendons and ligaments flexible, which makes it easier to move around
*Reduces some of the effects of aging
*Contributes to your mental well-being and helps treat depression
*Helps relieve stress and anxiety
*Increases your energy and endurance
*Helps you sleep better
*Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)


What is a target heart rate?

Measuring your heart rate (beats per minute) can tell you how hard your heart is working. You can check your heart rate by counting your pulse for 15 seconds and multiplying the beats by 4.The chart to the right shows the target heart rates for people of different ages. When you're just beginning an exercise program, shoot for the lower target heart rate (60%). As your fitness improves, you can exercise harder to get your heart rate closer to the top number (85%).

What is aerobic exercise?
Aerobic exercise is the type that moves large muscle groups and causes you to breathe more deeply and your heart to work harder to pump blood. It's also called cardiovascular exercise. It improves the health of your heart and lungs.Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.

What is weight-bearing exercise?
The term weight-bearing is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.

What about weight training?
Weight training, or strength training, builds strength and muscles. Calisthenics like push-ups are weight-training exercises too. Lifting weights is a weight-training exercise. If you have high blood pressure or other health problems, talk to your family doctor before beginning weight training.

What is the best exercise?
The best exercise is the one that you will do on a regular basis. Walking is considered one of the best choices because it's easy, safe and inexpensive. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. Walking also doesn't require any training or special equipment, except for good shoes.Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.


More Information
Physical Activity
Nutrition & Exercise
Exercise: How To Get Started
Exercise & Seniors
For Teens: Why Exercise?
For Kids: Exercise is Cool



Other Organizations
Revolution Health Fitness Community



The Exercise Habit
How much exercise do I need?
How do I get started?
How do I stick with it?
How can I prevent injuries?
What is a target heart rate?
What is aerobic exercise?
What is weight-bearing exercise?
What about weight training?
What is the best exercise?
See Also:
More Information
Other Organizations

Source
Written by familydoctor.org editorial staff.
American Academy of Family Physicians
Reviewed/Updated: 02/08Created: 01/96

Thursday, May 15, 2008

Kids and Exercise

KidsHealth

Parents

Nutrition & Fitness

Fitness & Exercise



When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.


The Many Benefits of Exercise
Everyone can benefit from regular exercise. A child who is active will:
*have stronger muscles and bones
*have a leaner body because exercise helps control body fat
*be less likely to become overweight
*decrease the risk of developing type 2 diabetes
*possibly lower blood pressure and blood cholesterol levels
*have a better outlook on life



In addition to the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to catch a bus, bending down to tie a shoe, or studying for a test.
The Three Elements of FitnessIf you've ever watched children on a playground, you've seen the three elements of fitness in action. The child:
runs away from the kid that's "it" (endurance)
crosses the monkey bars (strength)
bends down to tie his or her shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.


Endurance is developed when someone regularly engages in aerobic activity (aerobic means "with air"). During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.


Aerobic exercise can be fun for both adults and children. Some examples of aerobic activities include:
basketball
bicycling
ice-skating
in-line skating
soccer
swimming
tennis
walking
jogging
running



When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.
The Many Benefits of Exercise
Everyone can benefit from regular exercise. A child who is active will:
have stronger muscles and bones
have a leaner body because exercise helps control body fat
be less likely to become overweight
decrease the risk of developing type 2 diabetes
possibly lower blood pressure and blood cholesterol levels
have a better outlook on life
In addition to the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to catch a bus, bending down to tie a shoe, or studying for a test.
The Three Elements of FitnessIf you've ever watched children on a playground, you've seen the three elements of fitness in action. The child:
runs away from the kid that's "it" (endurance)
crosses the monkey bars (strength)
bends down to tie his or her shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Endurance is developed when someone regularly engages in aerobic activity (aerobic means "with air"). During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and children. Some examples of aerobic activities include:
basketball
bicycling
ice-skating
in-line skating
soccer
swimming
tennis
walking
jogging
running


Improving strength doesn't have to mean lifting weights. Although some children benefit from lifting weights, it should be done under the supervision of an experienced adult who works with children. But most kids don't need a formal weight-training program to be strong. Push-ups, stomach crunches, pull-ups, and other exercises help tone and strengthen muscles. Children also incorporate strength activities in their play when they climb, do a handstand, or wrestle.


Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids look for opportunities every day to stretch when they try to get a toy just out of reach, practice a split, or flip over the couch.



One of the best ways to get children to be more active is to limit the amount of time spent in sedentary activities, especially watching TV or playing video games. The AAP recommends that children under the age of 2 years watch no TV at all and that screen time should be limited to no more than 1 to 2 hours of quality programming a day for children 2 years and older.


Raising a Fit KidCombining regular physical activity with a healthy diet is the key to a healthy lifestyle. By understanding the importance of being physically active, you can instill fun and healthy habits that will last a lifetime.


Here are some tips for raising a fit kid:
*Help your child participate in a variety of activities that are right for his or her age.
*Establish a regular schedule for physical activity.
*Incorporate activity into daily routines, such as taking the stairs instead of the elevator.
*Embrace a healthier lifestyle yourself, so you'll be a positive role model for your family.
*Keep it fun, so you can count on your child to come back for more.




Reviewed by: Mary L. Gavin, MDDate reviewed: May 2005