The best results I have seen in my exercising has been with dumb bells or free weights. I found some great resources to get you lifting some weights! Check out Dumbbell-exercise.com. If you are in need of some weights for at home check out:
Friday, April 29, 2011
Sunday, March 13, 2011
Weight Loss Plateaus and Pitfalls
It’s kind of like running into a wall—that feeling you get when, after a few months on a weight-loss program, you suddenly stop seeing results.
This is called hitting a plateau and it is not uncommon. In fact, unless you continually update your program to reflect the changes your body has already experienced, you can almost be guaranteed to plateau at some point along your journey toward reaching your goal weight.
The first thing you should do upon hitting a plateau is try to determine the cause. Could you be eating more calories than you think? Research shows that most people under-report the number of calories they eat—it’s not that they’re lying; they just don’t know how to make an accurate assessment of how much they’re eating. And even if you’re eating fewer calories than before you lost the weight, you could be eating just enough to maintain your current weight at your current activity level.
Unfortunately, people’s bodies adjust their metabolism to resist weight change. This means that you burn fewer calories when you start consuming fewer calories. So, while a diet of 1,800 calories per day helped you lose a certain amount of weight, if you’ve hit a plateau, it could be that 1,800 calories is the exact amount you need to stay at your current weight.
This leaves you with two options: Lower your caloric intake further or increase the amount of time you spend being physically active.
The first option is less desirable because you may not be able to get sufficient nutrients from a diet that is very low in calories (e.g., below 1,200 kcal in women and 1,500 kcal in men) and it is difficult to stick with it for very long. It is much better to moderately reduce calories to a level that you can sustain when you reach your goal weight.
The same is true for exercise. Trying to exercise for several hours per day to burn more calories is a good way to set yourself up for failure. Not only does this type of regimen require an enormous time commitment, it is hard on the body, making you more susceptible to injury and overuse syndromes.
Instead, aim for 30 minutes of moderate activity most of the days of the week and, as you become more fit, gradually increase the intensity and duration of your exercise sessions. Choose activities that you find enjoyable, whether that be in-line skating, step classes or even mall walking. The most effective exercise is the one you will do consistently.
Another means for getting you off the plateau is strength training, which has been shown to be very effective in helping people manage their weight because the added muscle helps to offset the metabolism-lowering effect of dieting and losing weight. Muscle is much more metabolically active than fat; therefore, the more muscle you can add, the higher your metabolism will be.
To help balance the intake with the expenditure, a good rule of thumb is to multiply your goal weight by 10 calories per pound, and add more calories according to how active you are. For example, if your goal weight is 145 pounds, then multiple it by 10 to reach 1,450 kcal as a baseline, adding calories as needed to account for increased activity. Check out the ACE Fit Fact titled “Calories Burners: Activities That Turn Up the Heat” to estimate the caloric demand of your workout. Again, be realistic. Don’t attempt too much in an effort to burn more calories.
If you’ve stopped losing weight, the key to getting off the plateau is to vary your program. The human body is an amazing piece of machinery, capable of adapting to just about any circumstance or stimulus. By shaking things up a bit and varying your program by introducing some new elements, you’ll likely find yourself off the plateau and back on the road to progress in no time.
ACE Fit Fact: “Calorie Burners: Activities That Turn Up the Heat” www.acefitness.org/fitfacts/
About.com: www.weightloss.about.com/cs/moretips/a/aa031501a.htm
View the original article here
This is called hitting a plateau and it is not uncommon. In fact, unless you continually update your program to reflect the changes your body has already experienced, you can almost be guaranteed to plateau at some point along your journey toward reaching your goal weight.
The first thing you should do upon hitting a plateau is try to determine the cause. Could you be eating more calories than you think? Research shows that most people under-report the number of calories they eat—it’s not that they’re lying; they just don’t know how to make an accurate assessment of how much they’re eating. And even if you’re eating fewer calories than before you lost the weight, you could be eating just enough to maintain your current weight at your current activity level.
Unfortunately, people’s bodies adjust their metabolism to resist weight change. This means that you burn fewer calories when you start consuming fewer calories. So, while a diet of 1,800 calories per day helped you lose a certain amount of weight, if you’ve hit a plateau, it could be that 1,800 calories is the exact amount you need to stay at your current weight.
This leaves you with two options: Lower your caloric intake further or increase the amount of time you spend being physically active.
The first option is less desirable because you may not be able to get sufficient nutrients from a diet that is very low in calories (e.g., below 1,200 kcal in women and 1,500 kcal in men) and it is difficult to stick with it for very long. It is much better to moderately reduce calories to a level that you can sustain when you reach your goal weight.
The same is true for exercise. Trying to exercise for several hours per day to burn more calories is a good way to set yourself up for failure. Not only does this type of regimen require an enormous time commitment, it is hard on the body, making you more susceptible to injury and overuse syndromes.
Instead, aim for 30 minutes of moderate activity most of the days of the week and, as you become more fit, gradually increase the intensity and duration of your exercise sessions. Choose activities that you find enjoyable, whether that be in-line skating, step classes or even mall walking. The most effective exercise is the one you will do consistently.
Another means for getting you off the plateau is strength training, which has been shown to be very effective in helping people manage their weight because the added muscle helps to offset the metabolism-lowering effect of dieting and losing weight. Muscle is much more metabolically active than fat; therefore, the more muscle you can add, the higher your metabolism will be.
To help balance the intake with the expenditure, a good rule of thumb is to multiply your goal weight by 10 calories per pound, and add more calories according to how active you are. For example, if your goal weight is 145 pounds, then multiple it by 10 to reach 1,450 kcal as a baseline, adding calories as needed to account for increased activity. Check out the ACE Fit Fact titled “Calories Burners: Activities That Turn Up the Heat” to estimate the caloric demand of your workout. Again, be realistic. Don’t attempt too much in an effort to burn more calories.
If you’ve stopped losing weight, the key to getting off the plateau is to vary your program. The human body is an amazing piece of machinery, capable of adapting to just about any circumstance or stimulus. By shaking things up a bit and varying your program by introducing some new elements, you’ll likely find yourself off the plateau and back on the road to progress in no time.
ACE Fit Fact: “Calorie Burners: Activities That Turn Up the Heat” www.acefitness.org/fitfacts/
About.com: www.weightloss.about.com/cs/moretips/a/aa031501a.htm
View the original article here
Monday, March 7, 2011
Interval Training
Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common problems.
Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.
The Swedes came up with a term for this type of training: Fartlek, which means speed play. Not only is it an efficient training method, Fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.
Unlike traditional interval training, Fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based on the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.
Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles and uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates stored in the muscles (in the form of glycogen) for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its by-product, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after running up several flights of stairs, for example.
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or Fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.
A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.
When you first start Fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.
Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. Keep the four variables listed in the box to the left in mind when designing an interval-training program.
An ACE-certified Personal Trainer can help you design an interval-training program based on your particular goals.
WebMD Video—Smart Workout: Interval Training: www.webmd.com/video/benefits-interval-training
View the original article here
Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.
The Swedes came up with a term for this type of training: Fartlek, which means speed play. Not only is it an efficient training method, Fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.
Unlike traditional interval training, Fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based on the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.
Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles and uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates stored in the muscles (in the form of glycogen) for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its by-product, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after running up several flights of stairs, for example.
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or Fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.
A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.
When you first start Fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.
Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. Keep the four variables listed in the box to the left in mind when designing an interval-training program.
An ACE-certified Personal Trainer can help you design an interval-training program based on your particular goals.
WebMD Video—Smart Workout: Interval Training: www.webmd.com/video/benefits-interval-training
View the original article here
Tuesday, March 1, 2011
Exercise to Boost Your Job Performance
How would you like to feel more energized at work — to sharpen your brain and enhance your ability to concentrate, learn, and think creatively? Not only would you feel better physically, but you’d be more motivated — and at the top of your game, career-wise. Sound good?
Exciting new research shows the remarkable effect of moderate-to-vigorous exercise on brain structure and function. A brisk walk during a morning break or a cardio class at lunchtime balances neurotransmitters and other chemicals in the brain — substances responsible for influencing brain activity related to mood, attention, learning, motivation, and arousal. That’s why you’re likely to feel calmer, yet more alert — and better able to focus — after exercise.
Exercise also helps the brain — and body — cope better with stress. That’s good news for people who work in high-pressure environments.
According to author and Harvard psychiatry professor Dr. John Ratey, another influence on the way the brain works is brain-derived neurotrophic factor, or BDNF. This substance boosts brain cell (neuron) growth and strengthens cell-to-cell connections, essentially changing brain structure. It even protects neurons against age-related changes that can lead to cell death and dementia.
Stronger, healthier, better-connected, bigger brain cells equals increased learning capacity. And here’s the big discovery — exercise floods the brain with BDNF, providing the infrastructure it needs to absorb information, process, remember, and use it.
Ratey points out that even though exercise boosts BDNF, more is needed to optimize brain function. Ideally, exercise should be paired with or precede complex motor or cognitive tasks — to build neurons and give them something to do. So activities like figure skating, rock-climbing, or soccer fit the bill — as do running, brisk walking, or swimming followed by reviewing data reports, participating in a Web conference, or repairing a vehicle. The key is to keep finding ways to challenge your body and your brain.
Trying to learn difficult material while on the stair climber is futile — because blood flow shifts away from the part of the brain responsible for critical thinking. But when you’re done working out, brain blood flow — enriched with higher levels of BDNF — returns to normal. According to Ratey, this is the optimal time for focusing on tasks that require serious brain power.
Many modern workplaces are increasingly sedentary, increasing worker risk of inactivity-related injuries and illness. While excessive sitting has been shown to impart risks that are independent of exercise level, an active lifestyle clearly cuts down on sitting time and results in both physical and mental benefits:
One study showed that a supervised, pre-planting season exercise program among reforestation workers reduced injury rates from 22% to less than 5% — and increased productivity.
A daily supervised 10-minute stretching program among assembly-line workers showed significant improvement in joint flexibility, fatigue, anger, depression, and overall mood.
A nine--month study of 80 executives showed that exercisers experienced a 22% increase in fitness and a 70% improvement in ability to make complex decisions compared to sedentary peers.
A study of railroad workers showed that 75% of employees reported improvement in on-the-job concentration and overall productivity.
In addition to increasing the ability to focus, think clearly, and learn more effectively, regular exercise improves mood, relieves anxiety and depression, enhances energy, and promotes self-efficacy. When you feel great and believe in yourself, your mindset at work is bound to be optimistic, and that bodes well for job performance — and career growth. When you stay physically active, you’re taking care of your body and your brain — reducing health risks and increasing your capacity for learning, motivation, and sharp thinking.
The nature of work in today’s marketplace often involves juggling multiple roles, heavy workloads, and the ability to think on one’s feet. Athletes train for peak performance — and research points to plenty of good reasons for workers in other fields to follow suit.
Exercise Fuels the Brain’s Stress Buffers – American Psychological Association www.apa.org/helpcenter/exercise-stress.aspx
Exercise on the Brain – New York Times http://www.nytimes.com/2007/11/08/opinion/08aamodt.html
Physical Training for Improved Occupational Performance – ACSM http://www.acsm.org/AM/Template.cfm?Section=current_comments1&Template=/CM/ContentDisplay.cfm&ContentID=8651
Train Your Brain with Exercise – WebMD http://www.webmd.com/fitness-exercise/guide/train-your-brain-with-exercise
View the original article here
Exciting new research shows the remarkable effect of moderate-to-vigorous exercise on brain structure and function. A brisk walk during a morning break or a cardio class at lunchtime balances neurotransmitters and other chemicals in the brain — substances responsible for influencing brain activity related to mood, attention, learning, motivation, and arousal. That’s why you’re likely to feel calmer, yet more alert — and better able to focus — after exercise.
Exercise also helps the brain — and body — cope better with stress. That’s good news for people who work in high-pressure environments.
According to author and Harvard psychiatry professor Dr. John Ratey, another influence on the way the brain works is brain-derived neurotrophic factor, or BDNF. This substance boosts brain cell (neuron) growth and strengthens cell-to-cell connections, essentially changing brain structure. It even protects neurons against age-related changes that can lead to cell death and dementia.
Stronger, healthier, better-connected, bigger brain cells equals increased learning capacity. And here’s the big discovery — exercise floods the brain with BDNF, providing the infrastructure it needs to absorb information, process, remember, and use it.
Ratey points out that even though exercise boosts BDNF, more is needed to optimize brain function. Ideally, exercise should be paired with or precede complex motor or cognitive tasks — to build neurons and give them something to do. So activities like figure skating, rock-climbing, or soccer fit the bill — as do running, brisk walking, or swimming followed by reviewing data reports, participating in a Web conference, or repairing a vehicle. The key is to keep finding ways to challenge your body and your brain.
Trying to learn difficult material while on the stair climber is futile — because blood flow shifts away from the part of the brain responsible for critical thinking. But when you’re done working out, brain blood flow — enriched with higher levels of BDNF — returns to normal. According to Ratey, this is the optimal time for focusing on tasks that require serious brain power.
Many modern workplaces are increasingly sedentary, increasing worker risk of inactivity-related injuries and illness. While excessive sitting has been shown to impart risks that are independent of exercise level, an active lifestyle clearly cuts down on sitting time and results in both physical and mental benefits:
One study showed that a supervised, pre-planting season exercise program among reforestation workers reduced injury rates from 22% to less than 5% — and increased productivity.
A daily supervised 10-minute stretching program among assembly-line workers showed significant improvement in joint flexibility, fatigue, anger, depression, and overall mood.
A nine--month study of 80 executives showed that exercisers experienced a 22% increase in fitness and a 70% improvement in ability to make complex decisions compared to sedentary peers.
A study of railroad workers showed that 75% of employees reported improvement in on-the-job concentration and overall productivity.
In addition to increasing the ability to focus, think clearly, and learn more effectively, regular exercise improves mood, relieves anxiety and depression, enhances energy, and promotes self-efficacy. When you feel great and believe in yourself, your mindset at work is bound to be optimistic, and that bodes well for job performance — and career growth. When you stay physically active, you’re taking care of your body and your brain — reducing health risks and increasing your capacity for learning, motivation, and sharp thinking.
The nature of work in today’s marketplace often involves juggling multiple roles, heavy workloads, and the ability to think on one’s feet. Athletes train for peak performance — and research points to plenty of good reasons for workers in other fields to follow suit.
Exercise Fuels the Brain’s Stress Buffers – American Psychological Association www.apa.org/helpcenter/exercise-stress.aspx
Exercise on the Brain – New York Times http://www.nytimes.com/2007/11/08/opinion/08aamodt.html
Physical Training for Improved Occupational Performance – ACSM http://www.acsm.org/AM/Template.cfm?Section=current_comments1&Template=/CM/ContentDisplay.cfm&ContentID=8651
Train Your Brain with Exercise – WebMD http://www.webmd.com/fitness-exercise/guide/train-your-brain-with-exercise
View the original article here
Sunday, February 27, 2011
Trimming Off the Fat
My Weight Loss Adventure is a free aggregate of weight loss news and articles. Please click on an ad to help us keep it free.
Are you satisfied with your general physique, or would you like to get rid of a few extra pounds? If your answer is the latter, quit looking for that magic pill and just follow several general guidelines that will help you work toward a healthier body.
Atkins™, South Beach™, The Zone Diet™ and countless other types of diets have each been hyped as the perfect diet strategy to shed those unwanted pounds. While they may have shown initial results, most have failed to demonstrate long-term success in keeping the weight off. Here’s an important tip to remember: Your body must burn more calories than it is taking in to lose weight. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week you need to average a caloric deficit of 500 calories per day.
Don’t worry—that doesn’t mean you have to get on the treadmill and run until you have burned 3,500 calories to lose a pound. Your goal is to combine increased activity with some cutbacks in your diet.
To manage weight, you need to determine the number of calories you eat and the number of calories you burn. Your body has something called the basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. It accounts for roughly 60 to 75% of all the calories you burn in a given day. That’s right—you are actually burning a small amount of calories while you are sleeping.
Use the following website to determine your BMR and daily calorie needs: www.bmi-calculator.net/bmr-calculator/.
Now that you’ve determined your daily caloric needs, you need to set a realistic goal of 1 to 2 pounds per week and determine how many calories you’ll need to forgo to lose those pesky pounds.
As surprising as it might sound, managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.
Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.Eat smaller meals more frequently throughout the day and avoid skipping breakfast. Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs. Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.Avoid eating too many salty foods. Limit alcohol beverage intake.
Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which adds a few more calories to your deficit. Remember, always check with your doctor before starting an exercise program and choose the intensity that is appropriate for you.
Strength training offers many health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles costs a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate. To prevent injury and develop consistency, start off with one to two sets of 12 to 15 repetitions for all major muscle groups.
MyPyramid: www.MyPyramid.gov
About.com: www.exercise.about.com/cs/weightloss/a/howtoloseweight.htm
About.com: www.weightloss.about.com/od/eatsmart/a/blcalintake.htm
View the original article here
Saturday, February 26, 2011
What You Need to Know to Purchase a Treadmill
My Weight Loss Adventure is a free aggregate of fitness and dieting news. Please click on some of the ads on the right to help us keep it free.
According to industry data, treadmills consistently rank as the most popular choice for home aerobic exercise equipment.
If you’ve decided to join the ranks of treadmill owners, there are a number of factors to consider to ensure that you purchase a machine that meets your needs.
There are a multitude of treadmills on the market, with prices ranging from $499 to $4,000+. You are likely to find that a treadmill’s cost directly reflects its quality.
Before you leave your home, measure the space in which you’d like to keep the treadmill. While the average treadmill measures 64 inches long and 28 inches wide, there are machines that fold up to be stored under a bed or in a closet.
Drive to the nearest fitness-equipment specialty store, where the staff will be knowledgeable and you can choose from a wide variety of machines. Wear a comfortable pair of athletic shoes—the same pair you’ll wear as you exercise on the machine at home.
Consider three key elements as you shop: construction, programming features and the warranty.
First, look at the treadmill’s motor size (measured in horsepower) to determine the machine’s longevity. Some manufacturers measure horsepower at continuous duty (the motor’s ability to function under a load for an extended period of time), others at peak duty. Look for a motor with a minimum 2.0 continuous-duty horsepower motor, which will accommodate users who weigh more than 180 pounds.
Next, examine the treadmill’s belt and deck. The belt should be at least two-ply, 17 inches wide and 49 inches long. The board thickness should measure at least an inch.
The deck acts as a cushion for the joints, legs, back and feet. The most sought-after treadmills feature low-impact decks that flex under the user’s foot plant to absorb the shock without rebounding to cause additional jarring. This feature is essential for individuals with shin splints and foot and back problems.
A sturdy frame supports the belt and deck system. Treadmills that cost between $499 and $1999 usually have a steel frame; treadmills with a price of $1999 or higher often are constructed with aircraft aluminum frames that offer additional flexibility for impact absorption. Aluminum frames don’t rust or corrode and are lighter and easier to move.
Lower-priced treadmills offer basic programming for variable speed, time, distance and calories. However, they seldom utilize user information, and the calorie counters aren’t very accurate.
The quality of the programming features, such as preset programs that automatically vary the workout intensity by raising or lowering elevation and increasing or decreasing speed, rises with price. Heart-rate control programs are convenient features that consider the user’s age and weight and keep the exerciser at an intensity sufficient to achieve maximum fat-burning or cardiovascular benefits.
Other programming options include incline/grade settings. A maximum grade of 10% may challenge beginning exercisers, while experienced exercisers may need a treadmill that reaches a 15% grade.
Most manufacturers warranty against manufacturing defects only, not normal wear and tear, and if a user weighs more than the machine’s specifications, a warranty may be voided. Many machines come with a lifetime warranty on the frame, while warranties on features and components usually range from 90 days to three years, depending on the machine’s quality.
Higher-end machines often come with a one-year in-home labor contract. You can purchase renewable extended warranties that cover everything from parts to labor.
Is the machine loud? Do you like how it looks? Does it offer a smooth ride? Is it easy to operate? Remember, this product will be around for a long, healthy time, so determine what you want and need from it before you even begin shopping to prevent a regretful purchase.
In 1996, the Journal of the American Medical Association reported that, based on a study from the Medical College of Wisconsin and Veterans Affairs Medical Center in Milwaukee, treadmills provided the most efficient way to burn calories when compared to other popular exercise machines.
Researchers asked eight male and five female young adults to exercise on six different types of indoor exercise machines, including a cross-country skiing simulator, cycle ergometer, rowing ergometer and stair stepper. They compared energy expenditure at ratings of perceived exertion (RPE) levels of 11 (fairly light), 13 (somewhat hard) and 15 (hard), and found that subjects who exercised at an RPE of 13 burned approximately 40% more calories per hour on the treadmill as compared to the cycle ergometer, which produced the lowest energy expenditure.
About.com: www.walking.about.com/cs/treadmilling/bb/bybtreadmill.htm
Consumer Reports: www.consumerreports.org/health/health-fitness/exercise-wellness/treadmills/reports/how-to-choose.htm
View the original article here
Friday, February 25, 2011
Couch Potatoes Arise
My Weight Loss Adventure is a free aggregate of fitness and dieting news. Please click on an ad to help us keep it free.
When most of us think of ways to improve our health and lower our risk for disease, activities like aerobic exercise and resistance training come to mind. But that’s really only part of the story. Recently, scientists have begun to recognize that the time we spend doing sedentary things can also have a significant and direct impact on our health.
Specifically, recent studies suggest that adults who exercise regularly, but spend most of their days sitting, whether at work or on the couch, have greater health risks than active people who are more likely to be walking or moving throughout the day.
Recent data from the Nielsen Organization report that a typical American adult watches more than 151 hours of television per month. They also spend 27 hours surfing the Internet monthly and seven hours watching time-shifted television (i.e., DVR, TiVo). And most adults drive their cars to work and sit behind a desk all day. It is clear that all of this time spent doing sedentary activities may partially explain the obesity epidemic in the U.S.
It is becoming clear that even people who have found a way to incorporate regular vigorous activity into their lives should look for strategies to reduce the time they spend sitting or relaxing. Research suggests that people who spend long, uninterrupted periods doing sedentary activities are at the greatest risk. So it may be helpful to look for strategies to break up the time spent in a low-energy state. Setting an hourly alarm to prompt you to go for a brief walk may help.
Additional studies have found that for some people, watching television can also be a cue to snack and mindlessly consume unneeded calories. Furthermore, those who watch more television report consuming fewer fruits and vegetables than those who spend less time channel surfing. That’s why it’s a good idea to plan ahead and stock up on healthy snacks to nibble on while watching your favorite shows, sporting events or movies. Or better yet, skip the snacks and get up and move around during commercial breaks (just don’t head to the fridge).
You might also consider setting daily television and Internet allowances, which has proven to be effective in reducing sedentary time. After all, many of us may watch shows that are of little interest—or drive others crazy by constantly changing the channel—while waiting for something interesting or entertaining to come on. Instead, an evening walk or bike ride would prove to be more enjoyable—and certainly more healthful—alternative to lounging on the couch.
Resistance Tubing Workout
www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2659
How to Design Your Own Home Gym
www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2588
• Throw the remote away and get up to change the channels.
• Walk up and down the stairs (or around the room) during commercials.
• Perform exercises using resistance tubing.*
• Get a treadmill, exercycle or other equipment so you can exercise while you watch.*
• Stand up and iron your clothes.
• Sit on a stability ball instead of the couch.
* see Additional Resources
View the original article here
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