17 Sep 2009 09:38 PM

Once you start exercising, keep it up. That's the message from fitness experts, who claim that there is a huge number of first-time exercisers falling into a pit of despair because they don't see marked changes in their body after only a few weeks of working out.

But the overweight and under motivated are not the only ones having issues with fitness programs. According to a new study, regular exercisers, who don't adjust well to changes, are also hurting themselves.

The study found that exercisers who adhered to a consistent workout regime suffered when they were forced to take a break.

The research, which followed people, who were slaves to the Stairmaster or a stationary bicycle, failed mood tests when they were told not to exercise for two weeks.

The results of the study showed that the forced exercise "vacation" didn't recharge one's batteries. Rather, it left the highly regimented fitness buffs feeling worse than before.

"After one week we began to see changes," according to the study's lead author. "After two weeks, those changes had deepened. Two weeks of slothfulness had pushed the former exercisers into a grim state."

Researchers noted that study participants who were kept from their normal fitness routine were significantly more tense, tired, and less vigorous. In addition, the more out of shape they became, the more their mood and energy level worsened.

Researchers concluded: The more active you are, the more energy you have and the better your mood.

Fitness experts recommend that adults get at least 30 minutes of moderate-intensity physical activity five or more days per week in order to life a healthy lifestyle.

What's more, fitness experts advise that if you can't get in your regular routine jogging, swimming or walking, that you get creative. Tweak your routine, choosing other activities to stay physically and mentally fit instead of bemoaning the fact that you couldn't follow your set regime.

Do you get crabby when you miss a workout?

Related Articles:

Exercise and Music

Why am I so Sore?

Getting Fit in Your Own Backyard

Staying Fit and Healthy

Confident People are More Fit

.sociable{ clear:both; } .sociable_list ul{ clear:both; margin-bottom:20px; } .sociable_list li{ float: left; horizontal-align: middle; }  
Share and Enjoy:

16 Sep 2009 03:57 PM

The next time your upper body aches from working all day, consider skipping the massage and heading to the gym to lift weights.

According to a new study, exercise may be able to ease a sore upper body more than some expensive ergonomic interventions or a professional massage.

Ergonomic interventions are designed to make your workspace and equipment better suited for your activities. For example, some companies sell computer keyboards and chairs designed to encourage proper wrist and back placement.

The study, which included more than 2,100 volunteers, examined the effect of exercise on those who suffered from work-related arm, neck, and shoulder pain. Most of the study participants admitted to hunching over their desks for hours on end, or wedging their phone between their ear and shoulder.

Researchers tested a variety of pain-easing options on study participants including ergonomics, exercise, and massage. In the end, a significant number of volunteers noted that they experienced beneficial results from the exercise, but not so much with ergonomic interventions or massages.

Researchers concluded that while there is no guarantee that exercise will alleviate work-related upper body pain for everyone, it is a good place to start. What's more, in most cases it is cheaper than paying for expensive ergonomic interventions.

If you plan to experiment with upper body exercises to alleviate your pain, be sure to warm up before you hit the weights. Also, remember that when you lift free weights you should be able to control your movements. Do not swing, bounce, and alter your range of motion. If you cannot control the weight, then reduce it. Finally, it's very important to maintain good posture when lifting weights or doing any other type of strength training. Good posture will not only help you maximize a particular exercise, it will also yield positive effects on your back and abs.

Related Articles:

Exercise and Music

Why am I so Sore?

Getting Fit in Your Own Backyard

Staying Fit and Healthy

Confident People are More Fit

.sociable{ clear:both; } .sociable_list ul{ clear:both; margin-bottom:20px; } .sociable_list li{ float: left; horizontal-align: middle; }  
Share and Enjoy:

15 Sep 2009 08:10 PM

The vibrant palette of gorgeous fall colors means one thing... winter is on its way. Don't let autumn's mild temperatures and beautiful scenery go to waste. Instead of sweating it out on the stationary bike at your gym this weekend consider hitting the trails and soaking up the sights and sounds of the season.

The following routes are highly promoted by tourism bureaus in the hopes of getting nature lovers to visit off-the-beaten-path spots. Each boasts stunning views of fall foliage. What's more, these hikes won't break the bank. Free maps and other complimentary interpretive material show off the best a region has to offer, including free festivals and other events:

Olympic Peninsula Waterfall Trail: Located in Olympic National Park, this route leads to 24 waterfalls in northwest Washington. Views include rain-forest valleys, coastlines, alpine meadows and friendly rural towns. Also, the waterfalls are thundering this time of year, foliage is spectacular, and you're likely to spot elk as they make their annual trek to the lower valleys. Sol Duc Falls, a signature sight in Olympic National Park, is a short 6-mile from Sol Duc Hot Springs Resort.

Wisconsin's Door County: The picturesque area is home to some of the most incredible fall foliage in the nation. The peninsula is dotted with quaint towns and tons of hiking trails that lead to impressive views of Lake Michigan. Door County is a short drive from Michigan and Illinois, and once you arrive you can give your car a rest because the state parks are located within walking distance of most major lodgings.

Other trail systems around the United States that will surely whet your appetite for food and fitness include:

*Vermont's Cheese Trail *Oregon's Fruit Loop in the fertile Hood River Valley *Connecticut's Art Trail *Arizona's Salsa Trail *New Mexico's Green Chile Cheeseburger Trail

Related Articles:

For the Love of Running

To Run or To Run-Walk

More Ways to Make Running Fun

Make Running Fun

Stay Fit and Have Fun

.sociable{ clear:both; } .sociable_list ul{ clear:both; margin-bottom:20px; } .sociable_list li{ float: left; horizontal-align: middle; }  
Share and Enjoy:

14 Sep 2009 04:01 PM

Newsflash: That guy you see at the gym grunting near the free weights EVERY. SINGLE. DAY. may be hitting the bottle even harder than he does the pec deck.

According to a new study, people who drink alcoholic beverages on a regular basis may be more likely to exercise than their dry counterparts -- and the more they drink, the more likely they are to work out.

"A possible motivation is that people who consume alcohol recognize that it contains a fair number of calories, so they exercise to counteract caloric intake," the study's lead author notes.

The study, published in the September-October issue of the American Journal of Health Promotion, found that:

*Light drinkers (defined as those who consumed 1 to 29 alcoholic beverages per month) exercised nearly 6 more minutes per week than those who abstained from alcohol.

*Moderate drinkers (defined as those who consumed 15 to 75 drinks per month) exercised 10 more minutes than those who passed on alcoholic beverages.

*Heavy drinkers (defined as those who consumed 76 or more drinks per month) worked out 20 more minutes than their sober mates.

*Women drinking alcohol exercised 7.2 more minutes per week than abstainers, and men 5.5 more minutes.

Researcher also found that drinking for both men and women was associated with about a 10 percent increase in the probability of engaging in vigorous exercise.

According to researchers, the message here is not to use alcohol to improve your exercise regimen. After all, the negative effects of heavy drinking clearly outweigh the benefits of consistent exercise. However, the study results show that "responsible" drinking may be beneficial in your quest to stay fit.

I suppose if you are self-conscious about getting a beer gut, you would be more likely to hit the gym each day. Though, I'm still not convinced that sculpting a six-pack after drinking one is met with success in every case.

I don't drink, but I certainly see how the results of this study are applicable to me as well. I am a binge donut eater and I workout everyday because of my addiction to Krispie Kremes.

Related Articles:

Is Your Daily Drinking Habit Killing Your Diet?

Pump Up Your Workout with Fruits and Veggies

Forget Gatorade, Grab Bowl of Chex Instead

Stay Fit by Eating Healthy

.sociable{ clear:both; } .sociable_list ul{ clear:both; margin-bottom:20px; } .sociable_list li{ float: left; horizontal-align: middle; }  
Share and Enjoy:

09 Sep 2009 12:21 PM

You can exercise for two hours a day, but if you are downing thousands of calories during your post-workout meals, then all your hard work is not doing much to help sculpt your physique.

And even if you are not indulging in hot fudge sundaes and pepperoni pizza following your sweat sessions, you could still be sabotaging your fitness goals.

According to a new study, 75 percent of U.S. adults are projected to be overweight or obese by 2015, and many of them have their drinking habits to blame.

Researchers say Americans consume anywhere from 150 to 300 more calories than they did three decades ago and half of those calories come from liquid. The new study out of John Hopkins Bloomberg School of Public Health also found that reducing liquid calories, especially ones contained in sugar-sweetened drinks such as punches, fruit juices and sodas, helps people lose weight and keep it off.

This study reminds me of my old workout buddy. We would lift weights and do an hour of cardio and within minutes of her cool down she would be guzzling a Cherry Coke.

Researchers say unlike calories from solid food, it's much harder for people to track how many calories they consume from drinking. What's more, most beverages contain "empty calories," meaning they typically lack nutritional value.

And lest you think you doing yourself a favor by refueling with one of the many "healthy" drinks on the market, health experts warn to think again. Studies show many energy drinks are loaded with sugar and various sweeteners. Drinking a 16-ounce fruit smoothie may seem like a healthy beverage to consume after working out, but the majority of smoothies contain hundreds of calories, which you might not account for. Experts also note that teas, fruit juices, shakes and fortified waters can be marketed as healthy drinks, but are often loaded with calories.

What do you drink after working out?

Related Articles:

Pump Up Your Workout with Fruits and Veggies

Forget Gatorade, Grab Bowl of Chex Instead

Stay Fit by Eating Healthy

.sociable{ clear:both; } .sociable_list ul{ clear:both; margin-bottom:20px; } .sociable_list li{ float: left; horizontal-align: middle; }  
Share and Enjoy: