It’s on these days that we need that extra motivation.
I’ve been exercising regularly for most of my life so I’ve had plenty of those days. To get me through, I’ve compiled a list of tactics to help motivate me. Read something inspiring!
Showing posts with label Fitness information. Show all posts
Showing posts with label Fitness information. Show all posts
50 Motivational Tips for Exercise and Weight Loss
Saturday, July 5, 2014
It’s on these days that we need that extra motivation.
I’ve been exercising regularly for most of my life so I’ve had plenty of those days. To get me through, I’ve compiled a list of tactics to help motivate me. Read something inspiring!
Health is Your Greatest Asset?
Personal Training: 3 Powerful Ways to Position Yourself as an Expert
Joseph Pilates: The Man behind the Movement
Joseph Pilates : The Man behind the Movement Joseph Pilates was born in Düsseldorf, Germany in 1880. He was a frail young boy, who suffered from asthma, rickets, and rheumatic fever. In order to overcome his weakened state, he studied body building, skiing, diving, and gymnastics. In time, he developed his own series of exercises. He moved to England in 1912, and spent much of his time working as a circus performer and a boxer. Eventually, he started teaching self defense methods to a group of police detectives from Scotland Yard. In 1914, at the outset of World War I, he was interned
Powerbreathe, Lung Conditioner and Breathing Exerciser
What is The Powerbreathe? POWERbreathe is the result of nearly a decade of research, and was designed by professional exercise scientists at Birmingham University and Loughborough University, UK. There are three models designed for specific uses: Wellness, Fitness and Sports Performance. POWERbreathe, a hand-held inspiratory muscle trainer is a unique, simple-to-use, drug free product designed to help maximise sports performance, improve fitness and reduce breathlessness. It uses the basic principles of resistance training, with adjustable load which caters for all capabilities and permits progressive training.
Muscle and Fitness -- The Second Key To Achieving Your Lifetime Fitness Goals
In a previous article "Key #1", you were given ten steps to follow. If you haven't received this article, I suggest you read that before this one here as it will make what I'm talking a little more clear.
You can access that article here:
http://www.how-to-build-muscle-and-fitness.com/key-1.html
In summary, Muscle And Fitness 1 is the 'HAVE' key. This is where you identify your muscle and fitness goals. There are still the 'BE' and 'DO' keys to go.
The Subconscious Influence on Your Diet and Permanent Weight Loss
Weight Loss Efficiency – 10 ways to make the most out of your gym workout!
Discover the Latest Rave to Hit Fitness Centers
that’s flat on one side. They’re often blue in color and look
like a gigantic outtie belly button. “What are those things?”
you wonder. Well they’re BOSU balls (or balance trainers). It’s
the latest rave to hit fitness centers across America.
A Diet Buddy Can Help You Lose Weight
Salsa Dancing For Fitness Is Hot
Sportcraft treadmill a great investment for individuals in their health.
Eating the Australian Way
Australians are often divided into the haves, and the have-nots. But they're not always talking about money. These days, it's often the haves (too much body fat), versus the have-nots (not overweight). We can't seem to make up our minds whether to eat at McDonald's, KFC, Pizza Hut, Krispy Kreme, Starbucks, and All-You-Can-Eat fast food restaurants, or whether to grab a protein snack, a freshly-squeezed fruit juice with wheatgrass and go straight to the gym. Women's Magazines have the same problem. A sample magazine from this month featured diet and exercise routines from three TV personalities and movie stars. Yet the back section of the magazine featured recipes such as luscious mocha fudge cake. The incidence of obesity in Australia rose dramatically in the 90s - 80% for women. And over 20% of children and adolescents are overweight or obese. Our eating habits are often unbalanced. Yet a trip to the local beach shows a large number of exceedingly fit bodies, often accompanied by personal trainers. Perhaps the rebellion has begun. Australian authors are now responsible for several internationally-known health and fitness books, such as the Sandra Cabot's Liver Cleansing Diet, the CSIRO WellBeing Diet, and Jennie Brand-Miller's New Glucose Revolution. So let's assume you've decided to improve your health and fitness, upped your intake of raw fruit and vegies (for Liver Cleansing), are monitoring your intake of white breads and potatoes (for Glucose Revolution), and planning a BBQ based around lean meat for dinner tonight (CSIRO diet). A November 2005 announcement from Jennie Brand-Miller is good news for the traditional Ocker image of throwing a shrimp on the barbie, while drinking a cold beer. Apparently moderate alcohol intake has been related to a reduced risk of type 2 diabetes and coronary heart disease. The new study looked at the impact of beer, white wine and gin on a carbohydrate-based meal. The result was that the alcoholic drinks, in particular the white wine, helped to lower the glucose and insulin response after the meal.
So if someone criticises you for that pre-dinner drink this summer, just say that you're making an effort to avoid diabetes. They may just purchase you another drink for being so thoughtful.
Cheers.
So if someone criticises you for that pre-dinner drink this summer, just say that you're making an effort to avoid diabetes. They may just purchase you another drink for being so thoughtful.
Cheers.
Are You Financially Fit?
But when it comes to wealth, it's as important that you do a regular checkup for your financial health. You need to know where you are financially before you decide what you want to achieve financially.
What do you do to ascertain your level of financial fitness?
Double Calories Burned With Five Minutes Of Exercise!
What this means is that for those people who often claim “I don’t have time!” there really is no excuse now for not doing five to ten minutes of physical training each day.
Exercise for a Healthy Heart
"How To Get Fit And Slash Your Health Insurance Costs"
Okay, before we start, let me explain the purpose of this
article. I want you to get so healthy, you'll never need
to make a health insurance claim. You'll save money by
increased fitness. You'll save money with a long no-claims
insurance history. And you'll look and feel much better.
There's three sides to your maximum health and fitness.
Diet, and Exercise. But that's only two ! Let me split
Exercise into Aerobic exercise and Aneorobic exercise.
Get all three right. Get the right balance. And you'll
get as fit and healthy as your body and genetics will
allow.
Whole forests of paper have been filled with advice on each
of these fitness factors. Just go into your local
bookstore, and see shelves of diet advice. Shelves of
exercise advice.
Funny how so much contradicts itself, especially for diet
e.g right next to each other on the shelf, you'll find a
book advocating low carbs & low fat; another saying high
fat is okay if you keep the carbs low. Yet another focuses
on high protein, and says carbs don't matter...
* Diet
Let me give you this simple diet advice. Stick to low fat,
low carbs and high protein. Many medical and weight loss
studies over the last 10-20 years prove this approach.
Many other diet myths come from way back in time, and look
just plain wrong when analyzed with modern methods.
* Aerobic Exercise
Couch potatoes don't realize how easily they can start
feeling fit and healthy. Just walk somewhere 3-4 times per
week, for around 20 minutes each time.
Ideally, do some more demanding aerobic exercise. I do a
lot of cycling, because it's great low-impact exercise.
And I get to see beautiful scenery while I ride.
Running provides even more intensive aerobic exercise, but
careful of your joints. Maybe you prefer hiking, to see
the local countryside ? Or take up a sport like rowing or
tennis. You also get to meet new friends by taking up
exercise as a sport.
* Anaerobic Exercise
Many people work on their diet. Many people take aerobic
exercise. But many people ignore anaerobic exercise, or
weight training.
What makes weight training so important ?
As you get older, muscle mass decreases. Muscle burns fat.
So as you lose muscle, it gets harder to keep the fat off.
Equally important, weight training can reshape your body.
No matter how much aerobic exercise you do, you'll still be
a pear shape (a smaller pear shape) if you started out a
pear shape.
Using weights you can flatten your stomach, tone your
thighs, bulk up your chest and shoulders, and reshape your
body any way you want.
Weight training is incredibly beneficial to your general
skeleton strength and conditioning. Older women can reduce
the effects of osteoporosis, and older men can maintain
their strength and agility.
This short article can do nothing more than provide an
introduction to the three keys to your health. Follow
these and you shouldn't need to make a health insurance
claim.
Slash your health insurance costs with a long no-claims
bonus. Slash your health insurance costs with any insurer
who rates your fitness.
article. I want you to get so healthy, you'll never need
to make a health insurance claim. You'll save money by
increased fitness. You'll save money with a long no-claims
insurance history. And you'll look and feel much better.
There's three sides to your maximum health and fitness.
Diet, and Exercise. But that's only two ! Let me split
Exercise into Aerobic exercise and Aneorobic exercise.
Get all three right. Get the right balance. And you'll
get as fit and healthy as your body and genetics will
allow.
Whole forests of paper have been filled with advice on each
of these fitness factors. Just go into your local
bookstore, and see shelves of diet advice. Shelves of
exercise advice.
Funny how so much contradicts itself, especially for diet
e.g right next to each other on the shelf, you'll find a
book advocating low carbs & low fat; another saying high
fat is okay if you keep the carbs low. Yet another focuses
on high protein, and says carbs don't matter...
* Diet
Let me give you this simple diet advice. Stick to low fat,
low carbs and high protein. Many medical and weight loss
studies over the last 10-20 years prove this approach.
Many other diet myths come from way back in time, and look
just plain wrong when analyzed with modern methods.
* Aerobic Exercise
Couch potatoes don't realize how easily they can start
feeling fit and healthy. Just walk somewhere 3-4 times per
week, for around 20 minutes each time.
Ideally, do some more demanding aerobic exercise. I do a
lot of cycling, because it's great low-impact exercise.
And I get to see beautiful scenery while I ride.
Running provides even more intensive aerobic exercise, but
careful of your joints. Maybe you prefer hiking, to see
the local countryside ? Or take up a sport like rowing or
tennis. You also get to meet new friends by taking up
exercise as a sport.
* Anaerobic Exercise
Many people work on their diet. Many people take aerobic
exercise. But many people ignore anaerobic exercise, or
weight training.
What makes weight training so important ?
As you get older, muscle mass decreases. Muscle burns fat.
So as you lose muscle, it gets harder to keep the fat off.
Equally important, weight training can reshape your body.
No matter how much aerobic exercise you do, you'll still be
a pear shape (a smaller pear shape) if you started out a
pear shape.
Using weights you can flatten your stomach, tone your
thighs, bulk up your chest and shoulders, and reshape your
body any way you want.
Weight training is incredibly beneficial to your general
skeleton strength and conditioning. Older women can reduce
the effects of osteoporosis, and older men can maintain
their strength and agility.
This short article can do nothing more than provide an
introduction to the three keys to your health. Follow
these and you shouldn't need to make a health insurance
claim.
Slash your health insurance costs with a long no-claims
bonus. Slash your health insurance costs with any insurer
who rates your fitness.
You Don't Have to Strain for Cardio Fitness Gains
Quantity may beat quality when it comes to exercise and heart health. Adults who engage in mild exercise -- such as walking briskly for 12 miles or exercising moderately for 125-200 minutes over the course of a week -- can improve their aerobic fitness significantly and reduce their risk of cardiovascular disease, according to a study published in Chest.
"The classic exercise regimen has a component of intensity up to 80 percent of someone's maximum for health benefits," says lead author Brian D. Duscha of Duke University Medical Center in North Carolina.
"Our study demonstrates that you can exercise at an intensity much less than that and still achieve fitness benefits," he notes.
"People find exercise 'hard' and few people want to exercise at an intensity higher than they have to. Walking briskly for 12 miles a week per week is realistic and does not require anyone to incorporate a hardcore training regimen. Increasing your mileage or intensity will give you even greater health benefits," Duscha says.
Improved Oxygen Consumption
A Duke Medical Center research team examined the effects of different exercise training regimens on 133 patients aged 40 to 65 years. All were sedentary, overweight nonsmokers who had abnormal levels of fat in their blood.
The participants were divided into four exercise groups:
- high-amount/high-intensity (HAHI), the equivalent of jogging 20 miles per week at 65 to 80 percent peak Vo2 (maximum oxygen consumption);
- low-amount/high-intensity (LAHI), the equivalent of jogging/walking up an inclined treadmill approximately 12 miles per week at 65 to 80 percent peak Vo2;
- low-amount/moderate intensity (LAMI), the equivalent of walking approximately 12 miles per week at 40 to 55 percent peak Vo2; and
- a control group of nonexercising patients.
All patients underwent cardiopulmonary exercise testing twice at baseline and after seven to nine months of exercise training.
All exercise groups significantly improved their absolute and relative peak oxygen consumption and time to exhaustion (TTE) compared to baselines scores.
Increasing Intensity May Help Too
Although the HAHI group showed the greatest improvements in peak Vo2 overall, increasing exercise intensity from 40 to 55 percent to 65 to 80 percent (at a controlled amount of 12 miles/week) did not significantly improve peak oxygen consumption. However, increasing the amount of exercise did produce improvements.
An increase in exercise amount also demonstrated a graded increase in TTE between groups, although data were not statistically significant.
"Although our results did point toward amount being more important, it is very likely fitness levels can be improved by increasing either amount or intensity," says Duscha.
"This is illustrated by the tiered effect the exercise dose had on fitness improvements across our groups. We believe with more people in the study, increasing intensity would also have been significant," he explains.
Losing Weight Not Essential
Body mass index (BMI) was reduced in the LAHI and HAHI, groups but remained unchanged in the LAMI group. All exercise groups lost an average of 2.87 pounds after exercise. Baseline characteristics of age, BMI, weight, peak and relative Vo2, and TTE were not different between the groups.
"A second very important message is that subjects enjoyed fitness benefits in the absence of weight loss. Many people exercise with the purpose of losing weight. When they do not lose weight, they do not think the exercise is benefiting them and they stop exercising," notes Duscha.
"The truth is, you can improve your cardiovascular fitness and reduce your risk for heart disease by exercising without losing weight. Even if individuals do not lose weight, it is likely that they will lose body fat and increase lean muscle mass while reducing other risk factors," he points out.
12 Miles a Week
Adherence to exercise requires motivation and making exercise a priority, the researchers stress. They advise those who are beginning an exercise regimen to start slowly, choose an enjoyable activity, and make exercise a social activity. Individuals with medical problems should consult a physician before starting an exercise program.
"If you distill our results down, the public health message is: You only need to walk briskly for 12 miles per week or for approximately 125 to 200 minutes per week to improve your health. This sheds more light on the question, 'What is the minimum amount of exercise I need to do to get a health benefit?'" says Duscha.
"Regular exercise is an important part of a well-balanced lifestyle," adds Paul A. Kvale, MD, FCCP, President of the American College of Chest Physicians. "Physicians and other healthcare providers should encourage their patients to engage in regular exercise in order to obtain pulmonary and cardiovascular benefits."
"The classic exercise regimen has a component of intensity up to 80 percent of someone's maximum for health benefits," says lead author Brian D. Duscha of Duke University Medical Center in North Carolina.
"Our study demonstrates that you can exercise at an intensity much less than that and still achieve fitness benefits," he notes.
"People find exercise 'hard' and few people want to exercise at an intensity higher than they have to. Walking briskly for 12 miles a week per week is realistic and does not require anyone to incorporate a hardcore training regimen. Increasing your mileage or intensity will give you even greater health benefits," Duscha says.
Improved Oxygen Consumption
A Duke Medical Center research team examined the effects of different exercise training regimens on 133 patients aged 40 to 65 years. All were sedentary, overweight nonsmokers who had abnormal levels of fat in their blood.
The participants were divided into four exercise groups:
- high-amount/high-intensity (HAHI), the equivalent of jogging 20 miles per week at 65 to 80 percent peak Vo2 (maximum oxygen consumption);
- low-amount/high-intensity (LAHI), the equivalent of jogging/walking up an inclined treadmill approximately 12 miles per week at 65 to 80 percent peak Vo2;
- low-amount/moderate intensity (LAMI), the equivalent of walking approximately 12 miles per week at 40 to 55 percent peak Vo2; and
- a control group of nonexercising patients.
All patients underwent cardiopulmonary exercise testing twice at baseline and after seven to nine months of exercise training.
All exercise groups significantly improved their absolute and relative peak oxygen consumption and time to exhaustion (TTE) compared to baselines scores.
Increasing Intensity May Help Too
Although the HAHI group showed the greatest improvements in peak Vo2 overall, increasing exercise intensity from 40 to 55 percent to 65 to 80 percent (at a controlled amount of 12 miles/week) did not significantly improve peak oxygen consumption. However, increasing the amount of exercise did produce improvements.
An increase in exercise amount also demonstrated a graded increase in TTE between groups, although data were not statistically significant.
"Although our results did point toward amount being more important, it is very likely fitness levels can be improved by increasing either amount or intensity," says Duscha.
"This is illustrated by the tiered effect the exercise dose had on fitness improvements across our groups. We believe with more people in the study, increasing intensity would also have been significant," he explains.
Losing Weight Not Essential
Body mass index (BMI) was reduced in the LAHI and HAHI, groups but remained unchanged in the LAMI group. All exercise groups lost an average of 2.87 pounds after exercise. Baseline characteristics of age, BMI, weight, peak and relative Vo2, and TTE were not different between the groups.
"A second very important message is that subjects enjoyed fitness benefits in the absence of weight loss. Many people exercise with the purpose of losing weight. When they do not lose weight, they do not think the exercise is benefiting them and they stop exercising," notes Duscha.
"The truth is, you can improve your cardiovascular fitness and reduce your risk for heart disease by exercising without losing weight. Even if individuals do not lose weight, it is likely that they will lose body fat and increase lean muscle mass while reducing other risk factors," he points out.
12 Miles a Week
Adherence to exercise requires motivation and making exercise a priority, the researchers stress. They advise those who are beginning an exercise regimen to start slowly, choose an enjoyable activity, and make exercise a social activity. Individuals with medical problems should consult a physician before starting an exercise program.
"If you distill our results down, the public health message is: You only need to walk briskly for 12 miles per week or for approximately 125 to 200 minutes per week to improve your health. This sheds more light on the question, 'What is the minimum amount of exercise I need to do to get a health benefit?'" says Duscha.
"Regular exercise is an important part of a well-balanced lifestyle," adds Paul A. Kvale, MD, FCCP, President of the American College of Chest Physicians. "Physicians and other healthcare providers should encourage their patients to engage in regular exercise in order to obtain pulmonary and cardiovascular benefits."
The Growing Popularity of Treadmills
So many of us in this high paced work juggling work, Family and fun have little time to be driving around town getting to and from a gym. Perhaps we may not want to work out in front of others, or at least not till we get to were we feel more comfortable with ourselves. Having a Treadmill at home allows you to go as frequently and flexibly as you need to gain a great fitness level. You may also
Exercise: Why YOU Should Do It
