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Diet and Exercise Evolution: Adaptation (part II) -- Examples and Practical Advice
Understanding the theory of adaptation (see previous article, Adaptation I) will give you the tools to evaluate your diet and daily routine. If you have any question about whether something is good for you, always examine both the immediate...
Exercise for a Healthy Heart
Do you exercise every day? If you want to live a long, healthy life, maybe you should. A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is...
Is Exercise Safe for Asthmatics?
An asthma patient generally has sensitive air passages, or
airways, resulting in difficult breathing for the patient when
these air passages are irritated from an atmospheric change.
As mentioned earlier, it is crucial to note that some...
The Advantages of Recumbent Exercise Bikes
The Advantages of Recumbent Exercise Bikes
There are so many exercise bikes available that it’s easy to be overwhelmed. Spinning bikes, stationary bikes, dual action bikes, and recumbent bikes are probably some of the terms you’ve heard. ...
Weight Loss Fast and Exercise or Pay Now or Pay them Later!
Why have I allowed myself to get into this shape? With life comes responsibility and with decisions comes consequences. It’s your choice today to do something positive. Tomorrow it may be out of your hands. There are three underlying emotions that...
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Weight Loss: Finding Time to Exercise
Exercising During Commercials
I'm getting up an hour earlier these days. At first I said I'd
never be able to do it: I was already sleep deprived rising at 6
AM how would I ever get up at 5 AM? I'd never be able to get to
sleep earlier (this is still true), and a hundred other reasons
why it wouldn't work. And then I tried it, and it does work. I'm
still sleep deprived, but that extra hour in the morning is a
Godsend. I love it.
How do you Present Ideas to Yourself?
So why did it take me so long to "just do it?" Probably the way I
presented the idea to myself. Notice I used words such as "never"
and "already" as in "I'm already sleep deprived." I kept telling
myself it wouldn't work, that it was a bad idea and until the
first time I actually tried it, I secretly believed when the
alarm rang, I'd just turn it off and go back to sleep. I'd
forgotten how much I enjoy getting up early. Mornings are my best
time of day. I'm the most productive in the morning so it makes
sense to give myself an extra hour.
I Don't Have Time to Exercise
Sometimes a small adjustment in how you run your day can help
enormously in freeing up some time for things like exercise. "I
don't have time." I hear that a lot, but if asked, "What's your
favorite TV show?" most people can list a few -- hours spent
sitting and watching. There's nothing wrong with enjoying some
TV, but there's also no reason you can't exercise during the
commercials.
When I was a kid and it was my turn to clean the house, I made a
game out of it. I loved TV, watching probably six or seven hours
a day then, so missing a show to clean was not going to happen.
So I'd clean during commercials. Today there are over 20 minutes
of commercial time during each hour of the show. That's plenty of
time for getting things done. As soon as the show broke for
commercial, I'd jump from my chair and dash to wherever I'd left
off. I'd bring in laundry and fold it while I watched. I'd iron
in front of the TV, I'd bring in piles of miscellaneous debris
from other rooms and sort it into piles for where it belonged,
then on the next commercial I'd go put things away.
I'd move from one room to the next, carrying things that belonged
there with me, and returning with things that did not. Eventually
the house was clean, and hadn't missed my programs.
If you enjoy TV, consider how much time there is available during
the commercials and start using it. Whether for exercise or
cleaning, or anything else you need to get done: responding to
correspondence, studying, paying bills, grooming the cat - there
are lots of little chores we need to do, no reason we can't carry
them into our TV room and get them
done.
Turn TV Time into "Get Fit" Time
You can turn your TV room into a fitness room easily. A cushy
floor mat, if the room isn't carpeted. A pair of dumbbells or
two. Empty bleach jugs make good dumbbells, but be careful if
they are only partially full of sand, dirt or water (whatever you
use to fill them with something to create the weight), as if the
weight shifts during the movement you could injure yourself.
Canned food make good homemade weights. I have half pound and one
pound cans, heavier can may be too difficult to hold. Go on a
scouting expedition around your house and see what you find that
could work as weights then store them behind the couch and start
using them. Twice a week or three times, consistently, and you'll
start noticing a change within a short time - usually in a month
or six weeks definitely.
My first exercise equipment was a pair of dumbbells, a one pound
and a five pound set. You don't have to have a fully equipped
home gym to exercise at home.
Push ups are an incredible exercise, men's and women's style. No
special equipment needed, just get on the floor and start.
Standing squats (pretend you are going to sit in a chair, then
stop at about or before chair level, and return to standing
straight). There are even books written for exercising on the
commercial breaks. I put together a page with a few of the books
I've found which present this concept such as "The Commercial
Break Workout: Trim and Tone Two Minutes at a Time" by Linda Buch
and Seth Anne Snider-Copley.
Grab some Extra Minutes and Get Started
I wanted to get up an hour earlier so I could work out in the
mornings. When I exercise first thing, nothing else interferes.
No matter what comes up, it doesn't take away from my fitness
program. Unexpected calls or invitations, traffic jams, "There's
no bread," yells my son who still thinks it's my job to keep the
pantry stocked, so I need to run to the store, nothing ruins my
day's plan to ride my bike or lift weights. The consistency of a
regular exercise program just makes me feel good - you might find
it does the same for you, and if you have had a difficult time
finding time - make time. Grab some extra minutes during
commercials on TV, get up earlier, find whatever works for you.
Write it on your calendar, make a date with yourself, and get
started.
About the Author
Kathryn Martyn, Master NLP Practitioner, author of the free
e-book: Changing Beliefs, Your First Step to Permanent Weight
Loss, and owner of http://www.OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and
NLP for Ending the Struggle with Weight Loss.
http://www.onemorebite-weightloss.com/getnews.html
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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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