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A Startling Fact About Losing Dangerous Belly Fat-- Without Exercise
The story broke in the international press on October 4th, 2004. Scientists in Japan announced that laboratory rats lost large amounts of organ fat, and increased muscle strength, when a portion of their diet was replaced by a new fruit...
An Ab Exercise For Everyone
I don't have much of a problem with belly pouch or bulge, since
I've been doing one ab exercise or another for most of my life
to make my abs flat.
But most of you haven't done any kind of ab exercise recently or
ever in your life so you...
Exercise Reduces Stress
Exercise Reduces Stress
By ElmerFizz http://www.elmerfizz.com
We have heard it so many times before that there are many
benefits to exercise especially when used to lower stress. If
everyone knows that exercise is important then...
Mindfulness Exercises
Mindfulness exercises let you "tune in" to yourself.
Distractions are let go, and your brain power is increased. The
exercises help you think more clearly and concentrate better.
The best news is that they are easier than you might think...
Rebounding The Perfect Exercise
I want to make clear there is a difference between being in shape and being healthy. We have all known people who might have been very fit people or athletes that had some defect in their genes or genetic problem and died prematurely. On the other...
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How To Get Started With Exercise: The Magic Pill Of Your Weight Loss Program
In a previous article, I mentioned the weight loss mantra of "Eat Less... Move More" and I wrote about how to choose the diet plan that could help you eat less. In this article I will discuss the "move more" part of the equation.
Starting and maintaining an adequate exercise program really is the "magic pill' which will jump start your weight loss program and make it easy to maintain your new weight after you reach your goal.
If you are not exercising on a regular basis, check with your Doctor first, he or she can give you guidance on what types of exercise would be safe for you to start with. Start small, doing just a little is far better that doing nothing.
Almost without fail, those who lose weight without including exercise, take a lot longer to reach their goal, they are also the ones most likely to regain all of the weight they lost and possibly even more.
What are the excuses for not exercising?
Can't afford expensive equipment... there are many exercises that require no equipment.
Can't afford to join health club... there are many exercises that do not require belonging to a health club.
Don't have time...y ou can exercise in small time increments, as little as 5 minutes at a time, 5 or 6 times a day, while not the preferred method, can still be effective.
Possibly the easiest, least expensive and one of the most effective exercise programs is simply walking. Nature gave us all of the equipment we need, all you need to add is a good pair of walking shoes, and the determination to improve your health. You don't have to start with a long walk or a fast walk. If you are not walking now, no matter how much you start with will be more than you were doing. If you are really out of shape, maybe only 5 minutes is all you can do at once, that's okay, do 5 minutes today, 6 minutes the next day and so on.
Here are some easy ways to start walking more, without thinking about it:
Park at the back of the mall parking lot. Park a few blocks away from work, or get off the bus a few stops early.
Use the stairs instead of the elevator or escalator. You should shoot for 20-30 minutes as a minimum and really as long as you have time for. You should try to get up to about a mile in twenty minutes, this will be brisk enough to get you breathing faster and start burning calories. if you can't carry on a conversation, you are walking too fast.
Here are some of the health benefits that a walking program can deliver:
Walking conditions your heart and lungs, helps your body use oxygen efficiently. Helps reduce weight by burning fat and building muscle. Burns almost as many calories as running, but is much lower impact, therefore it is much easier on muscles and joints. Helps relieve stress, contributes to better sleep and overall wellness. Boasts the lowest drop out rate of any form of exercise, you are more likely to stick with it.
If you find that you get bored with walking, make a game out of it... how far is it to the next city or town from you? Keep a mileage log, when you have walked that
distance mark it off on a map, by the time you get all of the way across the your country, you will probably have reached your weight loss goal, and be much healthier to boot. Listen to music or the news as you walk. If the weather gets cold where you live you may want to invest in a tread mill.
In addition to aerobic exercise, most programs should include at least some light weight lifting. Recent tests have shown that senior citizens who participate in some type of strength training or weight lifting program, have fewer broken bone, have more flexibility, are in better overall health, and live longer, there must be a message there. If you are starting a weight lifting program or strength training, it is very important that you follow correct form find a coach, or invest in a book or video to show you the proper technique. Shop at Mega Fitness - the Exercise Equipment Superstore! for books and videos. Or for a complete web-based program for women, check out the very popular Denise Austin Fit Forever site.
For extensive information check this site:
ACE Get You Moving
The American Council on Exercise (ACE) is a nonprofit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction. For more information on ACE and its programs, call (800) 825-3636, or go to their Web site.
Which is best, aerobic exercise or weight training? Whether you're trying to lose weight, get into shape, or just stay healthy, both types of exercise are important for different reasons. Aerobic, exercise conditions your heart and lungs, helps lower cholesterol and blood pressure, and improves your endurance. Weight, or strength, training helps prevent the loss of muscle, and helps build new lean muscle that burns more calories by improving and keeping your metabolism going. Loss of muscle occurs naturally as you grow older. With strength training, you'll stay strong, and maintain good posture.
Tips for maintaining your exercise program:
Try to get in 30 minutes of aerobic exercise three to five times a week, and 20 minutes of weight lifting two or three times a week.
Set aside a convenient, consistent time. Some people prefer early morning, an added benefit of early morning workouts is they tend to burn more fat calories. Others find that evening works best.
Do exercises that you enjoy, walking, swimming, biking, weight lifting, circuit training etc. are all great for your weight loss program.
Stick with it... it takes 21 days in a row of doing something, to form a new habit.
After you've reached your weight loss goal, keep up the exercise program, this will enable you to easily maintain your weight loss, with the added benefit of a healthier and less stressed you.
“To Your Health”
Jim Newell
About the Author
Jimmie Newell is the webmaster for http://www.To YourHealth101.com, a health & wellness website, featuring editorials, tips, information and links addressing many of the health issues of today.
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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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