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Health and Lifestyles
Use these tricks for making it easier to get started with your workout: Make up your mind. One way to silence the voice is to simply make up your mind that you're going to workout, no matter what. When you fully commit to what you're doing, it's easier to shut that voice down and just get moving. Negotiate. Rather than go through the argument (will I or won't I?) commit to simply warming up. This tactic works well to motivate yourself on days when you feel tired - simply promise yourself you'll do a nice long warm up and if you still don't want to exercise, you can stop. I guarantee you'll keep going most of the time. Bribe yourself. Another way to get yourself going is to promise yourself a little something for your hard work. Decide that if you complete your workout, you'll get to watch your favorite TV show, spend some time reading or start planning that weekend getaway you've been thinking about. Figure out the worst thing that could happen. Ask yourself what is the worst thing that could happen if you go through with your workout. Failure? Feeling tired? Not finishing your workout? Being miserable? Remind yourself that the real worst thing is not trying at all. Take action. When you're in a mental argument with yourself, do something active to get on the right track. If you're lying in bed trying to figure out if you'll get up and exercise or not, get up and put on your workout clothes or do some light stretching. Whatever you mind is doing, point your physical body in the direction of your workout and you may find you're on the right track to getting started. How to begin: 1. See your doctor before you begin any exercise program. 2. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.). 3. Beginners, do 1 set of 10-16 repetitions for 1-2 non-consecutive days each week. 4. Intermediate, do 1-2 sets of 10-16 repetitions for 203 non-consecutive days each week. 5. Advanced, do 3 sets of 10-12 repetitions for 3 or more non-consecutive days each week. 6. If incorporating weights use enough weight that you can ONLY completed the desired number of repetitions. 7. Do this workout for 6 weeks and then change things up. Choosing the right fitness clothing and equipment is important for your exercise pleasure. Here are some general guidelines about deciding what to wear: Think comfort. Shorts, tee shirts, tights...wear whatever feels good to you. Test your clothes before you go to the gym (or wherever you're exercising) to make sure your clothes don't chafe, ride up, slide down or show more than you want. Protect yourself. Wear light-colored clothes, a hat, plenty of sunscreen and sunglasses if you're exercising outdoors. Wear the right shoes for your activity. For weight training and low impact activities consider a cross-training shoe, running or walking shoes. If you're going to be running, you'll want a running shoe so your feet will have plenty of support. Be safe. Make sure your clothes and shoes have reflective material on them if you're out and about at night. Be picky about your workout socks. If they're too thick or thin you could get blisters which can ruin a good workout. · If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can: ·Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long. ·Strengthen bones, especially important for women. ·Make you stronger and increase muscular endurance. ·Help you avoid injuries. ·Increase your confidence and self-esteem. ·Improve coordination and balance. The Basics If you're setting up your own program, you'll need to know some basic strength training principles. These principles will teach you how to make sure you're using enough weight, determine your sets and reps and insure you're always progressing in your workouts. 1. Overload: To build muscle, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form. 2. Progression. To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis. 3. Specificity. This principle means you should train for your goal. That means, if you want to increase your strength, your program should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max)). To lose weight, choose a variety of rep ranges to target different muscle fibers. 4. Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row. Before you get started on setting up your routine, keep a few key points in mind: 1. Always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights. 2. Lift and lower your weights slowly. Don't use momentum to lift the weight. If you have to swing to get the weight up, chances are you're using too much weight. 3. Breathe. Don't hold your breath and make sure you're using full range of motion throughout the movement. Why You Should Try Resistance Bands · They travel well. You can easily pack them in your suitcase for travel and do exercises in the car or in your hotel room. · They increase coordination. Because there's tension throughout the exercises, you have to stabilize your body. This helps with coordination, balance and it also helps you involve more muscle groups. · They add variety. With weights, you're often limited as to how many exercises you can do. But, the resistance band allows you to change your positioning in multiple ways. This changes how your body works and how an exercise feels. · They're cheap. Bands range anywhere from $6 to $20, depending on how many you get and where you buy them, which is nice for the budget-conscious exerciser. · They're great for all fitness levels. Depending on how you use them, bands can be great for beginners as well as more advanced exercisers. You can use them for basic moves or to add intensity to traditional moves. A few tips for buying bands: · Buy a variety of bands. Most bands are color-coded according to tension level (e.g., light, medium, heavy, very heavy). It's best to have at least three · Buy comfortable, easy to use bands. Try to buy bands with padded handles and make sure you don't have to change them out. This intermediate/advanced workout includes exercises targeting the hips, glutes and thighs. The exercises take you from heavy weights, with a focus on strength, to unilateral moves that focus on stability and balance for a well-rounded lower body routine. Lunges Squats Calf Raises Stand on a step or on the floor, holding onto a chair for balance (if needed). Slowly push up onto the tips of your toes, contracting the calves. Lower back down without relaxing and repeat. Step Ups This works the muscles of the gluts, hamstrings and quads and you can make them more intense by raising your step or bench height and holding weights. If you have knee problems, you may want to avoid this exercise. Do it Right: Stand behind a 15-inch platform or step and hold weights if desired. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Slowly step back down and repeat and goals. Beginner Abs & Back The following exercises are basic moves targeting the abs and back. Always avoid any exercises that cause pain and, if you feel lower back strain, modify the move to a comfortable range of motion or place a rolled up towel under your hips to support your lower back. · Check with your doctor if you have any injuries or medical conditions · Warm up with some light cardio before this workout · Perform each exercise for at least 1 set of 10-16 reps. · Do each exercise slowly and focus on good form for each rep Back Extensions Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts. Crunches Strength Training With Resistance Bands: The following workout is an upper body strength training routine. Some exercises show the use of resistance bands. You may want to have a variety of resistance bands with different levels of tension for different muscle groups. · For beginners, start with one set of 16 repetitions of each exercise. · For int/adv exercisers perform 2-3 sets of 12-16 repetitions. · Warm up for 5-10 minutes before beginning this routine · To progress, use thicker resistance bands or adjust your positioning. Overhead Bicep Curls Dips Sit on chair or bench and place hands next to hips. Move hips in front of chair and bend elbows, lowering body until elbows are at 90 degrees. Keep shoulders down and butt close to chair. Once you perfect the first one you can increase resistance by straitening your body or lifting your legs. Wall Pushups: If you're just getting started with pushups, the wall pushup is a great way to give your body support while you practice your form. By staying upright, you don't have to lift all your body weight. Once you perfect this version, you can move on to a more challenging version. Push up On knees or toes, place hands about 6 inches wider than your shoulders. Inhale as you lower your body towards the floor, maintaining a straight line from head to toe. Exhale as you push your body back up. Kickbacks/Extensions There's no doubt about it, walking is good for you! It's good for the heart, lungs, bones and muscles. Walking is even good for your feeling of well-being. Just in case you need a few more reasons to get started on your walking program. Walking can help: · Manage weight - Combined with healthy eating, physical activity is the key to long lasting weight control. · Control blood pressure - Physical activity strengthens the heart so it can pump more blood with less effort. · Decrease the risk of heart attack. · Reduce LDL or "bad" cholesterol and boosts the level of HDL "good" cholesterol. · Lower the risk of stroke. · Increase bone density, therefore helping to prevent osteoporosis. · With flexibility and co-ordination as a result reducing the risk of falls. · Lower stress levels. · Improve sleep. · Elevate mood and overall sense of well-being. · Increase energy level Walking Tips Brisk is Best You should be able to engage in conversation while walking. If you are breathing too lightly, increase your pace. If you can't catch your breath, slow it down. What is the best time of day to walk? It varies from one person to the next. Walking gives you energy and you’ll feel revitalised from the fresh air. The real question is, when are you most willing and able to walk? That's the best time for you. Should I eat before I walk? Again, it varies from one person to the next. Always eat something before a morning walk as you need fuel. If you're planning to go at a brisk pace or to do some interval training, keep breakfast small and simple - maybe a piece of fruit, or some low-fat yogurt. The human body doesn't particularly like digesting food and exercising at the same time. That said, a leisurely stroll after a large meal may enhance digestion and burn a few extra calories. Walking before meals however, works just as well, provided you don't have any problems with your blood sugar. What's the simplest way to determine how fast I'm walking? The easiest way to gauge your speed without wearing a pedometer (or getting in your car and measuring mileage, which can be pretty difficult unless you walk along a street) is to count your number of steps per minute. The experts use this number to calculate pace; based on an average stride length of 0.8m or 2 1/2 feet (stride length is the distance from the heel of one foot to the heel of the other foot when you're taking a step). They've already done the math for you. 70 steps per minute equal 3km per hour or 2 miles per hour. 105 steps per minute equal 5km per hour 3 miles per hour. 140 steps per minute equal 6km per hour 4 miles per hour. If you pay attention to your steps, after a while you'll be able to estimate your pace fairly accurately without bothering to count. You'll just know what a 10-minute kilometre or a 15-minute kilometre feels like. How many calories do I burn by walking a kilometre or mile? The average 150 pound person burns between 50 and 65 calories per kilometre or 80 and 100 calories per mile. The number changes depending on height, weight, fitness level, terrain, clothing, temperature, and many other factors. If your goal is to lose weight, forget about the numbers. Instead, develop a healthy eating plan that you can live with, and incorporate as much physical activity into your daily routine as possible, and walk for at least 30 minutes a day. How often should I replace my shoes? Replace your shoes every 6 months or every 600 miles, whichever comes first. My hands swell when I walk. Is this a problem? Swelling of the hands is normal. When you swing your arms, the blood rushes down into your fingers. It isn't harmful, but it could be uncomfortable, especially if you wear rings. It's a good idea to take off your rings before you go walking. If the swelling bothers you, try squeezing your hands into fists from time to time while you walk. This helps push blood back from the fingers. Some people carry small rubber balls to squeeze. Help, I'm having pain in the front of my lower legs. What is it? It sounds like shin splints, a common problem among beginners. It results from doing too much too soon. Your shin and calf muscles cramp from overuse, and you notice a burning pain in your shins. To avoid shin splints, increase your distance and pace gradually, and always take time to warm up before doing any speed work. If you've already overdone it, try slowing your pace. If you're still in pain, try stretching your calf muscles. Stand facing the nearest wall or tree, then lean forward, putting your palms against the wall or tree and keeping your heels flat on the ground. Or sit on a bench with your legs straight out in front of you, and flex your feet toward you. Still in pain? When you get home apply ice for 15 minutes. Be sure to wrap the ice in a towel to protect your skin from the cold. I have heel pain. What should I do? Heel pain becomes increasingly common with age, especially among the over-40 crowd. Often it results from a condition called plantar fasciitis (that's inflammation of the plantar fascia, a sheath of connective tissue that runs along the bottom of the foot). As this tissue becomes overstretched and inflamed, it produces sharp pain, especially first thing in the morning when you get out of bed. The pain eases as you walk around, but it can come back, especially if you sit for a long time. As you get older, your body's tissues become less pliable. That's why stretching is so important. For heel pain, stretching your calf muscles may help. If it doesn't, you may need better walking shoes or special shoe inserts (called orthotics) to keep your ankles from rolling inward (overpronating), which may overstretch and inflame the plantar fascia. If simple stretching doesn't relieve your pain within a week or two, schedule an appointment with a podiatrist. You need to find out what is causing your pain. Whatever the source of your heel pain, you need time to heal. Just be patient and remember, when in doubt, see your doctor. How can I avoid blisters? A bad case of blisters can knock a beginning walker right off their feet. More experienced walkers who step up their workouts or switch to hiking can encounter problems too. Here's how to keep your feet blister-free. When you feel a 'hot spot' on your foot, act right away. Take off your shoe and apply moleskin or an adhesive bandage over the affected area. Make sure that your shoes fit both feet. Often one foot is larger then the other. The friction created by wearing the wrong-size shoe (whether it's too small or too large) can lead to blisters. Wear high-tech socks made from fibres that wick away moisture. Skip the cotton, and look for synthetic blends such as Coolmax. How can I evaluate my fitness level as a walker? James Rippe, MD, has developed a special formula to help walkers assess their fitness. Find a flat 1-kilometre loop. Warm up for 5 minutes, stretching your calves and hamstrings. Then walk the kilometre as quickly as you can without running out of steam. Compare your time against the benchmark for your age group. Under 30: If you can walk a kilometre in 8 minutes, you're in great shape. 30 to 39: Doing a 9-minute kilometre puts you in the "great shape" category. 40 to 49: Cover a kilometre in just under 10 minutes, and you're at the top level of fitness for your age group. 50 to 69: Doing a 10-minute kilometre is excellent. 70 or over: If you can walk a kilometre in 18 minutes, you're very fit for your age. If you exceed the ideal time for your age group by 3 to 6 minutes, you're not in the best shape aerobically. But don't worry, just keep walking. Regular, consistent exercise can lower your time. Safety Tips · Walk with a friend or dog whenever possible. · Wear brightly coloured clothes in the day and reflective clothing at night. · Walk on a path that is separated from traffic whenever possible. · Watch for tripping hazards. · Don't wear head phones. · Carry identification and a cell phone.
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