Exercise & Fitness Information

3 Steps To Starting a Successful Fall Exercise Program


Ah, the crisp cool breeze, the invigorating feel of the outdoors as the leaves start to turn colors, the sound of kids laughing on their way to school.

Finding Time to Exercise


Exercising During Commercials

Interval Training


Are you in an exercise rut? Do you want to kick your fitness level up a notch and increase your endurance? Would you like to add more intensity to you workout? Interval training is a good way to achieve all of these goals in a safe and systematic manner.Interval training is simply a matter of alternating high intensity exercise and low intensity exercise. It allows one to get the benefits of the high intensity work while giving the body some rest time. It allows one to extend a workout time period and build endurance gradually.Running on a flat surface burns calories and gives your heart and lungs a great cardiovascular workout. Running up hill challenges your muscles, heart, and lungs, burning more calories and providing additional toning. But taking a 30 minute run up hill or on a steeply inclined treadmill would quickly exhaust most of us, or likely force us to stop early. However, running up hill then back down, or up hill then on flat ground would allow for high intensity work counter balanced by intervals of slower periods of active recovery. Interval training burns more calories and pumps more blood than continuous lower intensity exercise because it includes intervals of energy and oxygen-hungry work.Because interval training burns a lot of calories and provides good muscle work, it may help you save time. A pound of feathers weighs the same as a pound of bricks. Likewise, running one mile burns the same number of calories as walking one mile. But walking one mile takes a lot more time. If your goal is calorie burning and toning, and you are short on time, then interval training does more, faster. Just remember that improving cardiovascular health requires aerobic exercise of 30 ? 60 minutes, so don?t make all of your workouts quickies, save those for when you?re in a rush. Interval training can also be helpful if your goal is to move yourself up to the next level of endurance and fitness. Maybe you have been trying to start a running program, but can?t seem to maintain such a demanding exercise. Interval training is, in fact, one of the most effective ways to train the body. Marathoners commonly use this method to train for an up-coming race. A good program is to run for 4 minutes then walk at a good clip for 1 minute, or do a 3/2 interval. Your body will work hard then rest (while remaining active), work hard then rest. Your heart, lungs and muscles will make the transition to running, running farther, or running faster in a safe and productive manner. There are a lot of ways to add intervals to your workout. If you are already a runner add hills or speed segments. If aerobics classes are your genre, add explosive moves like jumps or sprints. Include segments of speed walking in your normal walking routine or take the incline of your treadmill up a little higher at timed intervals.Interval training is productive and can add excitement to your ho-hum exercise routine. Doing interval work in place of your normal routine, once a month, once a week, or once a day, is a good and effective plan. E-mail me if you need suggestions on how to intensify, endure and enjoy. You?ll be glad you did.

Top 10 Tips For Finding Time For Exercise


If you're like most people, finding time for

Top 10 Reasons To Exercise In The Morning


If I had to pick a single factor that I thought

The Abs... More Important Than You Think


What comes to your mind when I say the word ?abs?? Do you think of the infomercials advertising ?6 second abs? or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. And that?s why one of the focuses of yoga is to build your core abdominal strength.

Overcoming Resistance to Exercise


Are You Destined to Sit on the Couch?

7 Ways To Guarantee You Stick To Your Workout Program


1. Begin Looking at Exercise Differently. Think of exercise as a way of life. Do not look as exercise as a chore or task that hurts you. Exercise is probably the most inexpensive and fun thing you can do for your life. Find something in exercise that you enjoy doing such as meeting new people, getting out of work, or your means of stress relief. It will be like brushing your teeth or eating breakfast. The sooner you view exercise as a activity of health and way of life, the sooner your results will show up.

4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried


1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.

The Power Workout:


Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge. Even the most motivated among us suffer setbacks during our business's busy season or when a new project is on the horizon. The key to fitting fitness into your busy day is to recognize that finding time isn't the issue--it's making time.

Fitness the Goddess Way: Movement vs. Exercise


I was excited to hear the esteemed speakers at the Fall 2004 Omega Institute Conference. The ?biggies? of the women?s movement such as Gloria Steinem, today?s best-selling authors and who?s who of empowering women doing inspiring work were. Lucky me!

The New Lover Approach to Starting an Exercise Program


Approach a New Exercise Program Like a New Lover

Mom, How F.I.T.T. Is Your Workout?


Moms don?t have the time or desire to mess around with complicated workouts that don?t get results. If you want real Mommy Muscle you need a plan that?s based on principles not infomercials and advertising.

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 1)


Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm. Before starting any exercise program, it is vital that one speak to their doctor to ensure there are no unseen risks, however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked.

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 2)


Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning when you suffer from arthritis. You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. Interlocking your fingers and slowly flexing your wrists to the left and the right for a few minutes a day can help tremendously to increase flexibility and reduce pain in the wrist area.

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Strenuous exercise in adolescence may ward off height loss later in life
Science Daily
The finding about exercise in adolescence yields an important message, researchers say. "Although this study was done on postmenopausal women, there is a key message for younger women: strenuous exercise in teenage years has lasting effects on your ...

and more »


Whey protein supplements and exercise help women improve body composition
Science Daily
The studies were selected based on specific factors including the inclusion of healthy women participants, consumption of whey protein supplements, exercising, information on changes in lean body mass, and a minimum of six weeks' duration for each of ...

and more »


New York Times

US Disinvites China From Military Exercise Amid Rising Tensions
New York Times
The Pentagon cited China's rapid military buildup on disputed islands in the South China Sea for withdrawing the invitation for Beijing to participate in the large-scale naval exercise known as Rim of the Pacific, or RimPac. Defense Department ...
US Retracts Invitation to China to Participate in Military ExerciseWall Street Journal
US kicks China out of military exercisePolitico
Pentagon uninvites China from major US military exerciseReuters
Washington Post -CNN -Military Times
all 313 news articles »


Wildfire Today (blog)

Wyoming Hotshots' team building exercise
Wildfire Today (blog)
Wyoming Hotshots' team building exercise. Wyoming Hotshots training wildfire. Above: screenshot from the Wyoming Hotshots video. The Wyoming Hotshots posted this video from their land navigation and crew cohesion/team building exercise during the ...



U.S. News & World Report

Exercise Can Lower Your Disease Risk Even When Your Genes Work Against You
U.S. News & World Report
The researchers concluded that high levels of cardiorespiratory fitness – as estimated by an individual's grip strength; monitored, or objective, physical activity; self-reported, or subjective, physical activity; and a treadmill exercise test – were ...



Department of Defense

Air Force Medical Team Supports Humanitarian Exercise in Panama
Department of Defense
New Horizons 2018 is a joint training exercise which provides training to U.S. military members in engineering, medical, and support services, as well as providing support to the Panamanian people. Barksdale's team of four dental personnel and one ...



Effectiveness of water-based Liuzijue exercise on respiratory muscle strength and peripheral skeletal muscle ...
Dove Medical Press
Materials and methods: Participants were randomly allocated to one of three groups: the water-based Liuzijue exercise group (WG), the land-based Liuzijue exercise group (LG), and the control group (CG). CG participants accepted no exercise intervention ...



ScienceBlog.com (blog)

Short bursts of intense exercise are a HIIT, even with less active people
ScienceBlog.com (blog)
In fact, limited research has examined exactly how inactive people perceive HIIT–which consists of multiple short bouts of intense exercise, says Matthew Stork, a PhD candidate in the school of Health and Exercise Sciences at UBC's Okanagan campus.



TIME

This Amount of Exercise Keeps Your Heart Young
TIME
New research suggests that in order to keep your heart in the best shape, you should try to exercise for at least 30 minutes four to five times per week. It's well established that weekly exercise is important, and current government recommendations ...
Lifelong Exercise Can Guard Heart HealthWebMD
Scientists have figured out exactly how much you need to exercise to slow your heart's aging processQuartz
Study: Exercising even just 2 days a week will help your heartUSA TODAY
BBC News -Newsweek -U.S. News & World Report -The Physiological Society - Wiley
all 63 news articles »


Newsy

Leg exercise is critical to brain and nervous system health: In a new ...
Science Daily
New research shows that using the legs, particularly in weight-bearing exercise, sends signals to the brain that are vital for the production of healthy neural cells.
For A Healthy Brain, Exercise Your LegsNewsy
Leg exercise is critical to brain and nervous system healthEurekAlert (press release)

all 6 news articles »

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