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6 Advantages of Free Weights Over Exercise Machines
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Nutrition, Diet and Exercise
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Health inactivity is the exercise equivalent of smoking
Think of inactivity as the exercise equivalent of smoking, only worse. One study published last year in The New England Journal of Medicine found that being sedentary and out of shape may be more hazardous than other well-known risk factors, such as smoking, hypertension, and heart disease.
"Our study showed that a person's exercise capacity, measured by their ability to perform on a treadmill, was a more powerful predictor of mortality than all other risk factors," says lead author Jonathan Myers, PhD, clinical assistant professor of medicine at Stanford University. "And it also showed that, regardless of any other risk factors you have, if you're physically fit, you can cut your risk of premature death in half." And you don't have to even break a sweat to gain a few more years of life.
"Just going from being sedentary to being moderately active can cut your risk of coronary artery disease by 30 to 50 percent," says Dr. Myers. "The studies are very consistent that getting half an hour of exercise a day can dramatically reduce your risk of disease and boost health." While the new Institute of Medicine recommendation to get 60 minutes a day of exercise could confer even more benefit, Dr. Myers says that, in a time-crunched world, "just 30 minutes of exercise a day is enough to substantially improve health. Most people would benefit as much from that amount of exercise as from some of the medicines they take."
Bottoms Up!
"Many people still consider exercise an all-or-nothing phenomenon, where they either go all out at the gym or sit on the couch," says southern California RID-spokesperson Suzette K. Smith, Dr
PH, a preventive care specialist and registered dietitian. "What we do know is that adding more movement into your days by taking short walks, climbing the stairs, even playing actively with your kids can add up to real health benefits."
She's stopped using the word "exercise" because "it turns many people off," Dr. Smith says. "I tell them to find some form of physical activity they like or are able to do, and schedule about 30 minutes of it into their day." If time is an issue, she recommends that you "break it up, so you move for 10 minutes three times a day or 15 minutes twice a day." Start slowly, and progress gradually until you reach your goal (it is your goal, you know) of being active for at least 30 minutes a day, most days of the week.
It's very important that you stick with it for 60 to 90 days. That's how long it may take to make your new activity a habit, notes Dr. Smith. And though it may be hard to believe now, when heaving yourself off the couch is a Herculean task, one day, she promises, you'll actually look forward to it. "After a while, you may find yourself finding excuses to include physical activity in your day instead of making excuses not to," she adds.
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This article is not a substitute for medical advice.
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| Exercise at About.com |
| Offers fitness and exercise related links, articles, information, and discussions. |
| exercise.about.com |
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| American Council On Exercise |
| Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
| www.acefitness.org |
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| Physical exercise - Wikipedia, the free encyclopedia |
| Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ... |
| en.wikipedia.org |
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| Why Exercise Is Cool |
| Tells why exercise is important and explores the many benefits of physical activity. |
| www.kidshealth.org |
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| Kids and 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 ... |
| www.kidshealth.org |
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| Fitness Fundamentals |
| It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ... |
| www.hoptechno.com |
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| MedlinePlus: Exercise and Physical Fitness |
| National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
| www.nlm.nih.gov |
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| MedlinePlus: Exercise for Seniors |
| Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
| www.nlm.nih.gov |
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| Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
| Information about exercise from the American Academy of Family Physicians. |
| familydoctor.org |
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| Welcome to ::-:: Exercise, Fitness and Leisure |
| Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
| www.exercise.co.uk |
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| ExRx (Exercise Prescription) on the Net |
| Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
| www.exrx.net |
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| Weight Training, Exercise Instruction & Kinesiology |
| Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
| www.exrx.net |
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| Exercise & Fitness |
| Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
| www.americanheart.org |
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| Howstuffworks "How Exercise Works" |
| Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
| www.howstuffworks.com |
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| Exercise and Diabetes - American Diabetes Association |
| The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ... |
| www.diabetes.org |
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| NIHSeniorHealth: Exercise for Older Adults - Table of contents |
| See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ... |
| nihseniorhealth.gov |
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| Exercise to Improve Your Body and Your Brain |
| My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
| www.mercola.com |
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| FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
| FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
| www.fitnessonline.com |
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| Table of Contents |
| Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
| weboflife.nasa.gov |
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| Exercise Physiology Page for the MAPP |
| Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
| home.hia.no |
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