How To Exercise: Choosing the right type of exercise for you

So you have to start an exercise program. What are you going to do? How are you going to exercise?

Well the type of exercise you do largely depends on you. What do you like doing? What do you hate doing? Do you have to pay membership fees? Do you need a training partner? Do you need to buy equipment?

These are all questions you need to answer.

If you choose something that you don’t like doing, you’re not going to keep doing it for long. Think about it, if you don’t like jogging you’re hardly going to keep dragging yourself out of bed at 6am, especially when winter comes around! If you can’t find something you like, just choose the thing you hate the least. This is usually walking.

Walking is great because it suits all fitness levels. Anyone can start a walking program at any time, it’s just the intensity and duration that differs. Walking is also very social. It’s not hard to find a training partner to chat to while you exercise. This also makes the time go faster.

Whatever exercise you do, starting at a low intensity and building it up over a number of weeks is essential to the longevity of your exercise program. If you start too hard you could get an over-use injury such as shin-splints, and then you’ll have to take time off to get over it.

If you are really unfit, start by walking for 10 minutes each day. Increase it by 5 minutes every 2 weeks.

To make it more interesting try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.

If walking is not for you then you may like to try a fitness centre. They have loads of variety and usually have trainers on hand to answer any queries you might have. When choosing a fitness centre, make sure they give good service. If they’re not willing to treat you well before you join, then they certainly aren’t afterwards! Also make sure that their equipment is well serviced. It’s easy to check, just listen when the machines are being used. If they squeak a lot, or make a grinding noise, then there’s a fair chance that they’re not looked after.

If you’re still not sure what you should do, then why not consider tennis or golf? There are social competitions in most areas and you may find a few new friends. Tennis is great for fitness and it’s a great social activity but it’s not for someone who is just starting out. If you haven’t exercised in a long time then you’re better off finding something a little easier.

Whatever you decide on, it must be something that you enjoy. Find that typeof exercise and you’ll be well on the way to the new you!



Ray Kelly is an Exercise Scientist with 15 years experience in the health and fitness industry. Sign up for his free 7 Day Weight Loss Course at Free Exercise and Fitness Tips

Home Exercise Equipment: The Best Gym at Minimal Price!

Exercising at home can be just as successful as training at a gym if you know what you’re doing. There are all types of home exercise equipment out on the market and every one of them claim to be answer to your prayers.

The truth is, all exercise equipment are not created equal. Some can provide great variation in your training program whilst others are quite limiting. Knowing the difference before you purchase anything can save you plenty of time and money.

The equipment you buy will depend greatly on what your goals are. If you need to lose weight then you need a cardiovascular fitness program, to build muscle you need a resistance training program, and to tone your muscles you may need a combination of these.

Cardiovascular Equipment
This type of equipment includes bikes, treadmills, cross-trainers, and step machines. This is the best piece of equipment to buy if your goal is to lose weight or increase fitness. Many people are hesitant to buy cardio equipment because of the price. If this is a concern consider leasing. You should also look at garage sales, auction sites (eg, ebay), and your local newspaper as there are always bargains to be found.

One thing to remember when you buy cardio equipment is that you get what you pay for. If something is really cheap, then chances are it won’t last long.


Weights
Weight training equipment is probably the most diverse of all home exercise equipment. It can be used for building muscle, weight loss, muscle toning, and injury rehabilitation. The best thing about weights is they last forever. Buy them today and your kids could still be using them in 20 years time.

The best weight training equipment to buy is a bench, adjustable barbell, and adjustable dumbbells. Most benches have many attachments that will not only ad support but also much more variety. The adjustable barbells and dumbbells mean that you don’t have to buy hand weights or bars at every weight interval (eg, 5kg, 10kg, 12.5kg, etc). You just buy the plates and change the weight as you change the exercise.


Swiss Ball / Fitball
These have been used throughout Europe by physiotherapists since 1960 but have currently become the latest fitness fad. They provide great variety in your program but they should never be the only piece of equipment you buy. If you want to strengthen your abdominals they are great, but if you want to lose your tummy then you’re better off sticking to cardiovascular training.


Imagination
This is probably the greatest tool you have and the better it is the less money you’ll need to spend. Use the things you have at your disposal. If you have stairs or a yard that is on a slope use those for extra cardio training. Household items such as chairs, tables, and hand railings can also be used for extra variety. If you’re not sure, buy a book or get a personal trainer to come over to your house and design a circuit using only what you have available.


Ray Kelly is an Exercise Scientist with 15 years experience in the health and fitness industry. Sign up for his free 7 Day Weight Loss Course at Home Exercise Programs or http://www.free-online-health.com

Heart Attack: Are You At Risk?

If you’re male and you lead an inactive lifestyle you probably have at least 3 risk factors associated with heart disease.

I know, I know, you feel fine but so do most people before they have a heart attack. Unfortunately, most people find out they heart disease the day they are admitted in to hospital, and they are the lucky ones!

Ladies, don’t think this is just something for men to worry about (as it has been in the past). Women, as well as men, are more likely to die of heart disease than of any form of cancer.

This is because of our modern lifestyle. We are now working longer hours, so we eat fast food, and there’s no time for exercise. To make matters worse, machines are taking the ‘work’ out of work. We are less active and it’s killing us!

So what are the risk factors for heart disease?
Firstly, there are two types of risk factors: those that can be changed, and those that can’t be changed. It’s important to know that you only need to have 3 of these to be at risk. Each extra risk factor that you have increases your chance of having a heart attack substantially.

Risk factors that can’t be changed:

• Heredity: You are at greater risk if your parents, grandparents, brothers, or sisters, have heart disease.



• Gender: Men are at greater risk than women, though the risk for women increases after menopause.



• Age: As you increase in age, so do your chances of having a heart attack. Once you reach 40 you should have regular check-ups.

Risk factors that can be changed:

• Smoking: A smoker is twice as likely than a non-smoker to have a heart attack. It not only places extra strain on the heart and lungs but also makes blood cholesterol stickier, making it easier block arteries.



• High Blood Cholesterol: Cholesterol is produced naturally by the body and is essential to our health. The problem comes when we consume too much in our diet.



• High Blood Pressure: Just like with high cholesterol there are no early symptoms. The first most people learn they have this is when it’s at a dangerous level.



• Physical Inactivity: If you are inactive, you are more likely to have a heart attack. Even a 10 minute walk each day can make all the difference.



• Obesity: If you are obese, you are placing your heart under a great deal of strain even at rest.

I might be at risk, what should I do?
If you think you could be at risk, the first thing you should do is visit your doctor. Secondly, you need to modify your lifestyle. Exercise for at least 10 minutes per day (30 minutes is better but anything is better than none!). You also need to eat foods that are low in fat. If you smoke you need to give up.

Even if you don’t have many risk factors it’s a good idea to visit you doctor for a check up each year. Some risk factors can change within a short period of time and getting on to them early can make all the difference.


Ray Kelly is an Exercise Scientist with 15 years experience in the health and fitness industry. Sign up for his free 7 Day Weight Loss Course at Heart Attack Symptoms or http://www.free-online-health.com

Complete Your Own Fitness Assessment At Home!

To get anywhere, you need to know where you’re starting from and when it comes to weight loss that means giving yourself a basic fitness assessment.

This can be depressing for most people because the results confirm what they have been avoiding: They’re overweight, unfit, and at high risk of heart disease!

But these people a looking at it all wrong. Don’t get depressed, get focused!

This could be one of the biggest turning points in your life. You can get fitter, you can rid yourself of fat, and you can reduce your risk of heart disease. And it doesn’t take much work.

Just commitment!

Ok. Let’s get into the Fitness Assessment. You will need a pen and some paper to write down your measurements, and a cloth measuring tape (like the ones used for sewing).


Height

Process:

• Take shoes and socks off.



• Stand against wall with feet together.



• Pull shoulders back and look straight ahead.



• Place a book on top of your head (make sure that it touches the wall and is level).



• Measure from bottom of book to floor.

Weight

This is the one everyone hates. Too much emphasis is placed on weight and it isn't an accurate measure of how much excess fat you carry. You can burn 10kg of fat but the scales only show you as 5kg lighter. It happens all the time. When you haven’t exercised much and you start a regular program, it can be quite easy to put on a bit of muscle. So remember, your weight is only a measure of gravity (and gravity sucks!).
You should only weigh yourself every couple of weeks. You can measure your progress more accurately with the measuring tape.

Process:

• Take shoes and socks off.



• Stand on the scales with feet evenly spaced and weight evenly distributed over both feet.

Resting Heart Rate

This is the number of times that your heart beats, per minute, when totally rested. It’s best to measure this when you first wake up.

Process:

• Sit on a chair and use the first two fingers on your left hand to feel for your pulse on your right wrist. Your palm should be turned up, and you will feel it on the right side of the wrist.



• Count how many beats you have in 60 seconds.

If your heart is healthy, it will be below 80 beats per minute. As you get fitter, your resting heart rate drops, which means that your heart doesn’t have to work as hard. Your goal should be to reach 50-60 beats.


Girth Measurements

Measure your waist, stomach, and hips. Keep the tape measure firm. This is what you will measure your improvements against.

The measuring points can be found at these locations:

• Waist: This is the smallest place between your hips and your chest



• Stomach: In line with your navel.



• Hips: This is the biggest measurement at the pelvis.

Body Mass Index (BMI)

Body Mass Index basically measures your level of fatness (I know, I just made that word up!).

It’s calculated using the formula: BMI = ( Weight in Kilograms / ( Height in Meters ) x ( Height in Meters ) ).
So if your height is 1.73 meters (173cm) and your weight is 90 kilograms, you would start by multiplying 1.73 * 1.73. This equals 2.99. Next you would divide that number into your weight (90).

Therefore, the formula would look like: 90 divided by 2.99 = 30.1!

If you don’t use the metric system, use this formula: BMI = ( Weight in Pounds / ( Height in inches ) x ( Height in inches ) ) x 703


Although a small amount of excess body fat (26-27) is not likely to be very harmful to the health of most people, having a BMI above 30 (obese) significantly increases the risks of a wide range of diseases, including heart disease, diabetes, stroke, osteoarthritis, and gall bladder disease. This is especially true for people who have excess fat in the abdominal area.


Waist-to-Hip Ratio

This measures your risk of heart attack. It does this by assessing body fat distribution. The closer the score is to 1.00, the higher the risk of heart disease. A good score is <0.88.
It can be measured by dividing your waist measurement (cm), by your hip measurement (cm)


Ray Kelly is an Exercise Scientist with 15 years experience in the Health and Fitness industry. Find out more about weight loss and heart disease at: http://www.free-online-health.com or http://www.trainingdiary.ws

Exercise and Pregnancy: Fact Sheet

There are many benefits for women who wish to exercise through their pregnancy.
Exercise can:

• Increase energy levels


• Help prevent feelings of discomfort, clumsiness, and unattractiveness


• Improve circulation, reduce swelling and formation of varicose veins in the lower legs


• Help tone muscles allowing the body to return to its pre-pregnancy state much faster


• Improve posture, so less back ache

The major concerns of training whilst pregnant are:

• Foetal hypoxia (lack of oxygen for the baby)


• Foetal hyperthermia (internal temperature gets too hot)


• Reduced carbohydrate supply to the foetus (baby doesn’t get enough food)

These should only be concerns if the mother does not exercise intelligently. Ask your doctor for further information when obtaining your medical clearance.

Guidelines:

• Obtain a medical clearance prior to commencement


• Never let your heart rate get over 135 beats per minute for a sustained period. This can vary from person to person but a good rule of thumb is to reduce the intensity if you cannot comfortably hold a conversation with someone whilst exercising.


• Balance will be a problem as you get bigger so always keep both feet on the ground (no jumping, skipping, lunging, stepping, etc).


• Non-weight bearing exercise (eg. Cycling, swimming) is preferable to weight bearing exercise (eg. Jogging).


• Exertion levels should be determined on an individual basis. Someone who has had a long exercise history and a high fitness level will be able to tolerate higher intensities without affecting the foetus.


• Avoid strenuous exertion during the first trimester. If you haven’t exercised before, walking is a great way to start.


• Increases in exercise quantity and quality should be very gradual for previously inactive women.


• Avoid exercise or positioning of the individual in the supine (lying on the floor face up) posture, particularly in late gestation (due to decreased cardiac output).


• Avoid exercise in warm/humid environments.


• Drink liquids before and after exercise to avoid dehydration. Wear loose cotton clothing.


• Do not exercise when fatigued, particularly in late gestation. Never exercise to exhaustion.


• Periodic rest intervals may be helpful to minimize hypoxia or heat stress to the foetus.


• Pregnancy requires an increase of 300k/cal per day so if you are exercising you require even more. Ensure you have an adequate diet.

For more information, go to www.free-online-health.com

Walking For Weight Loss: How Many Calories Does It Burn?

People who walk daily have a lesser incidence of cancer, heart disease, stroke, diabetes and other killer diseases. Not only does walking make you healthier but it also burns calories, creates psychological well being, increases metabolism, strengthens muscles, increases flexibility, improves respiratory function and helps concentration and memory.


This should give you plenty of reasons to try and walk a little each and every day. Besides that, simple physical inactivity is one of the leading causes of ill health.

Walking not only benefits you but it also benefits the Earth.  By learning to walk rather than driving a car you are doing your part to help the environment by not releasing toxins into the air, which hurts the long-term stability of the planet. A short four-mile trip you take walking keeps about fifteen pounds of pollutants out of the air we breathe.


Walking also saves you money on gas and other expenses associated with your vehicle. Every time you start your car it costs you about five cents considering current gas prices. Needless to say driving anywhere adds to this enormously. Yet, most people still use their vehicles to make short trips, which could easily be made by walking. If you can even make the simple choice to walk once a week when you would normally drive you will go a long way toward making a difference both in your pocket book as well as in your life.


Walking is also a stress reducer. Stress has been proven to contribute more than any other factor to the reduction of longetivity. Walking can help reduce that stress and increase your longetivity.

One of the primary reasons people decide to walk is to lose pounds.


There are some simple formulas you can use to determine how many calories are being burned according to your weight and how fast you are walking.

3.0 miles/hour (20-minute mile): Burns .027 calories/pound/minute.

3.5 miles/hour (17 minute mile): Burns .033 calories/pound/minute.

4.0 miles/hour (15 minute mile): Burns .042 calories/pound/minute.

4.5 miles/hour (13 minute mile): Burns .047 calories/pound/minute.

Take the number of calories/pound/minute you burn and multiply it by your weight and then by the number of minutes you walk.


For example, if you weigh 150 pounds and walk a 20-minute mile for 60 minutes, you multiply 150 by .027, then multiple the result (4.5) by 60. You burn 270 calories.


It is important that when you do walk that you walk at a moderate pace. Walking will do you no good if it is so leisurely that you exert no effort. A good walk should leave you moderately perspired. This ensures that you are working at an ideal intensity.


Walking is a habit like anything else.  If you can create a habit of walking everyday it will contribute to a new and healthy you in the long term.


Ray Kelly is an Exercise Scientist with 15 years experience in the health and fitness industry. Follow one of his walking programs at http://www.free-online-health.com or http://www.trainingdiary.ws