Archive for October, 2008
Exceeding Government Fitness Recommendations
The majority of the posts in this blog speak to individuals who lack motivation to get off the couch and exercise, and to those who struggle to find 30 minutes per day to get to the gym. But what about the "others?" The people who start off their days pumping iron on their home elliptical machines while waiting for their running partners, and wondering if they can get in a bike ride before the roads ice over?
Yes, these types of individuals do exist. In fact, government health officials are taking fitness fanatics' actions into consideration as well. New studies are focusing on whether it's wise for the average individual to exceed 300 minutes of exercise per week. (A few weeks ago government officials released a report noting that the average American should be partaking in 150 minutes of exercise per week.)
According to researchers, if you have the time to get in 300 minutes per week (roughly 45 minutes per day), you can reduce general health risks by 40 percent. The general health risk reduction for individuals who participate in 150 minutes of exercise per week is 25 percent.
If you are concerned about your health risks and are looking to increase the duration and intensity of your exercise routine consider the following activities:
WEEK ONE
Ride a stationary bicycle for 45 minutes two days; play basketball for 60 minutes on two days; go to an aerobics class on three days.
WEEK TWO
Run for 45 minutes three or four days a week; do circuit weight training in the gym two or three days a week.
WEEK THREE
Play tennis for 90 minutes one day; walk briskly for 15 minutes, three days a week; lift weights on two days. Repeat, rotate or add other activities that you have a strong interest in.
Related Articles:
New Government Study Says You Aren't Exercising Enough
Creating a Challenging Workout Routine
Exercising on the Road: No Excuses
Why You Want to Build Muscle as You Age
Creating a Fitness Routine that Works for You
Ways to Integrate Exercise into Your Life
Sponsors (article continues below)
Who Benefits the Most from Exercise?
Attention couch potatoes: According to a new study, the people who stand to gain the most from exercise are those who go from doing nothing to doing something.
Just when you thought that one-minute stroll from your car to the front door of the movie theater couldn't possibly aid your health, researchers at the University of South Carolina release a study that says your walk actually is worth something.
Scientists maintain that a one-minute walk is a great way to start an exercise routine. "Start" being the operative word. As long as that minute long stroll is the springboard for subsequent movement, then researchers say it's okay. Meaning next week, you should shoot for two minutes, then three minutes, four, etc. Eventually you'll be up to 30 minutes and the results will be evident.
Don't let the number 30 intimidate you. Researchers say you don't have to get in all of your exercise at one time. Rather, you can spread it out over the course of a day--10 minutes in the morning, 10 minutes at lunch and 10 minutes when you come home. Though, experts suggest that on the weekends you should strive to get in all 30 minutes during the same workout.
Researchers also point out that you can vary your aerobic routine by participating in a number of different activities. For instance, instead of walking or jogging every day, consider biking, swimming, rollerblading or playing tennis. You can also get in those cardio minutes from your daily activities such as "heavy" gardening (defined as continuous digging or hoeing), raking leaves, shoveling snow, mopping floors, vacuuming or aggressively scrubbing windows or countertops. Another easy way to burn calories is to make conscious decisions throughout the day such as taking the stairs instead of the elevator or parking at the far end of the lot and hoofing it for a few minutes before you enter the store.
Bottom line: When it comes to exercise, something is better than nothing.
Related Articles:
New Government Study Says You Aren't Exercising Enough
Creating a Challenging Workout Routine
Exercising on the Road: No Excuses
Why You Want to Build Muscle as You Age
Creating a Fitness Routine that Works for You
Taking Advantage of Fall's Cool Weather
Ways to Integrate Exercise into Your Life
Back-to-School = Back to Regular Workouts
Getting Fit Before the First Flake Falls
Sponsors (article continues below)
Fitness Week in Review for October 20-26, 2008
If you are planning to pig out on Halloween candy in the coming days you might want to consider some of the tips provided in this week's Fitness blogs.
October 20th---Running While Pregnant. Some women can barely walk while they are pregnant while others run marathons. Find out whether running during pregnancy is a wise move or a recipe for disaster in this blog.
October 21st---Keeping a Workout Journal. People journal about their vacations, their love life and their children's milestones, so why not put that writing to good use by documenting your workouts? Find out why more and more trainers are recommending that athletes keep a fitness diary regardless of whether or not they have memorized a set routine.
October 22nd---Weightlifting: It's Not About the Weight. Experienced weightlifters know that the sport is more about good form and technique than it is about how many pounds of steel you can throw around. Find out how you can improve your weightlifting routine in this blog.
October 23rd---Motivating Your Kids to Move. For some kids exercise is a foreign concept. While your children may be more content playing video games or watching TV, studies show it is vital to get them moving. This blog provides tips on how you can inspire change in your child.
October 24th---Weightlifting and the Elderly. Find out why fitness experts are saying that it is never too late to start lifting weights.
October 25th---Finding Time to Exercise. Haven't got a minute to spare in your busy schedule to get in a workout? Join the club. Millions of Americans have the same problem. Instead of making excuses for your lack of motivation, check out the tips in this blog, which may inspire you to get moving.
Weight Lifting and the Elderly
It's never too late to start lifting weights. At least that's what the authors of a new fitness study maintain.
A recent study published in the Journal of Medicine & Science in Sports & Exercise found that individuals should be hitting the weights as they age. The reason: As time goes on people gradually lose muscle mass and become more prone to falls.
Researchers say as individuals age they lose fast-twitch muscle fibers, used for activities such as running, kicking a ball, or getting up and down from a chair. To reverse the effects, scientists say older people need to increase muscle fitness.
The new study focused on 49 inactive women, half of them were 18 to 33 years old while the other half was comprised of 65 to 84 years olds. Both groups participated in an eight-week strength-training program consisting of knee-extension exercises that concentrated on quadricep muscles, which support the body's weight when climbing stairs, or getting up or down from a seated position.
According to the study, the younger and older women showed about a 12% increase in muscle strength, which researchers called "a huge benefit."
However, researchers also noted that just arbitrarily lifting weights will not preserve those all important fast-twitch muscle fibers. Scientists say people need to workout with weights heavy enough to cause them to fatigue in eight to 12 repetitions.
The study concluded that having increased muscle mass as you age could help prevent falls that cause serious injuries in older people.
Researchers recommend that women and men of all ages include weightlifting in their daily exercise routines. Even if you are beyond retirement age it's never too late to start a weightlifting program. Whereas you don't have to spend hours in the gym pumping iron, researchers note that you should get in at least 20 minutes of exercise with weights (either with free weights or machines) to help preserve fast-twitch muscle fibers.
Related Articles:
Creating a Challenging Workout Routine
Exercising on the Road: No Excuses
Why You Want to Build Muscle as You Age
Creating a Fitness Routine that Works for You
Taking Advantage of Fall's Cool Weather
Ways to Integrate Exercise into Your Life
Back-to-School = Back to Regular Workouts
Getting Fit Before the First Flake Falls
Sponsors (article continues below)
Motivating Your Kids to Move
These days that might be tougher than finding a TV commercial that's not politically motivated. For millions of kids the idea of putting down video game controls and picking up a bike to ride is a foreign concept.
This, despite the fact that the federal government recently announced new fitness recommendations for all Americans. The guidelines stipulate at least 60 minutes a day of moderate or vigorous activity for children ages 6 to 17. Federal officials also noted that parents should be creating opportunities for their children to be physically active and encouraging them to consistently participate in those activities.
Fitness experts don't suggest that you have your children participate in the same exercises you do. Rather, they recommend you introduce intermittent exercises into your child's daily routine. For example, to get in the recommended 60 minutes a day of moderate or vigorous activity, children can walk to school and back (20 minutes), play ball or ride a bike after school (20 minutes), play tag on the playground (10 minutes) and take a walk with the rest of the family after dinner (10 minutes).
Older children should be getting in 60 minutes of daily aerobic activity and also participate in bone- and muscle-strengthening activities such as push-ups and sit-ups. As your children age consider introducing them to exercises that include light weights. You might consider visiting a local gym together or enrolling in an aerobics class together. Biking and swimming are also excellent aerobic activities that can be done as a family.
If your child is resistant to taking an aerobics class with you or has no interest in a game of hoops you could consider putting him or her to work. Fitness experts say "heavy" gardening (defined as continuous digging or hoeing), brisk raking of leaves, aggressive scrubbing or cleaning of floors all qualify as moderate physical activity and fulfill the government's physical fitness recommendations.
Related Articles:
New Government Study Says You Aren't Exercising Enough
Creating a Challenging Workout Routine
Exercising on the Road: No Excuses
Why You Want to Build Muscle as You Age
Creating a Fitness Routine that Works for You
Taking Advantage of Fall's Cool Weather
Ways to Integrate Exercise into Your Life
Back-to-School = Back to Regular Workouts
Getting Fit Before the First Flake Falls