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Ultimate Calorie Burners April 2nd, 2007

When it comes to burning calories, most of us want to get as much mileage out of our exercise as possible. For many, the more calories we burn, the better we feel about our workout. While energy expenditure should not be the only measure of a good workout (remember, it’s good for you and makes you feel pretty good, too), it is helpful to know what a given activity might be costing you in terms of calories.

A word of caution, though, about counting calories. Simply burning more calories will take you only so far down the road to better health. A well-balanced, low-fat diet, plenty of rest and a healthy attitude are also essential. And, of course, all things in moderation — even exercise.

With exercise, it really is true that you get out of it what you put into it. Simply showing up for class and going through the motions isn't going to do you much good. To get the most out of your exercise session, give it your all, even if your all is less than what others might be doing.

And don't forget to look for little ways to increase the number of calories you burn each day. You might be surprised to learn that it is possible to burn more calories simply by becoming more active in your daily life.

Doing things like taking the stairs, walking to the mailbox instead of driving, and doing chores around the house are great ways to burn additional calories.

an individual at 140 lbs burns:
hiking 5.2 kcal/min
jogging 10.8 kcal/min
running 13.2 kcal/min
sitting 1.3 kcal/min
dancing 8.6 kcal/min
cycling(10 MPH) 6.4 kcal/min
gardening 5.9 kcal/min
basketball 8.8 kcal/min
tennis 6.9 kcal/min
weight training 7.6 kcal/min
skating 8.8 kcal/min
golf 5.4 kcal/min

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Weight Loss PLateaus and Pitfalls April 2nd, 2007

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.

Weight-loss woes

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 underreport 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 less calories than before you lost the weight, you could be eating just enough to maintain your current weight at your current activity level.

It is important to keep in mind that as you lose weight, your metabolism slows down because there is less of you to fuel, both at rest and during activity. 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.

Exercise your options

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, and it is difficult to stick to 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.

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. Again, be realistic. Don't attempt too much in an effort to burn more calories.

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.

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.

Get off the plateau

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.

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Travel Fitness Guidelines April 2nd, 2007

It is easy to let a vacation or business trip destroy your fitness schedule and eating habits, but why let something as rewarding as a vacation or as exciting as a business trip leave you feeling unhealthy upon return?

With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized then when you left.

Nature's playground and man's monuments

There is no excuse for not finding places to exercise when every city has a great staircase, stadium, or tall buildings where you can master the stairs without a machine. If stairs aren't your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.

It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.)

Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don't have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.

There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.

Prepare for power, no excuses

If your hotel doesn't offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.

With the exercise tube and a pre-arranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.

And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).

Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.

Have fun

Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.

Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?

Nutrition road tips

Always drink plenty of water, particularly if you're flying.

Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.

Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.

Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.

Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals

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If you don't use it, will you lose it??? April 2nd, 2007

If you've been sidelined by an injury, or you're considering taking a break from exercise, you might wonder if you'll lose your hard-earned strength and endurance. Some loss of fitness is inevitable, but there are ways to help minimize it.

Here's what happens to your body when you take a break from exercise.

Matters of the heart

The degree to which cardiovascular fitness declines during a period of de-training depends upon what kind of shape you were in to begin with. Individuals who are extremely fit, such as highly trained athletes, experience a rapid drop in fitness during the first three weeks of detraining, which then tapers off.

A significant level of fitness - higher than that of an untrained person - is retained for about 12 weeks. Individuals with low-to-moderate fitness levels show little change in cardiovascular fitness within the first few weeks, but their ability rapidly declines in the weeks immediately following.

Performance jitters

The ability to perform a given sport or activity, whether it involves swinging a bat in softball or running 10Ks, invariably declines when the sport is abandoned for any length of time. One study found that marathoners experienced a 25-percent decrease in endurance time during a maximal aerobic treadmill test after just 15 days of inactivity.

Another showed that swimmer's arm strength declined by more than 13 percent within four weeks of abandoning their regular training regimen.

Numerous variables come into play when analyzing the ability to perform a particular sport-specific skill, making it difficult to analyze the effects of detraining. Some are like riding a bike - you never forget how - while others, such as the ability to deliver an accurate serve in tennis, for example, involve specific timing and well-trained muscles.

Speaking of muscles...

With the exception of a genetically blessed few, most of us have to work at it building strength through formal or informal strength-training workouts. Again, well-trained athletes have the edge, because the positive effects of training remain evident weeks, sometimes even months, after ending training.

Lesser-trained individuals can expect to see their muscle strength and conditioning decline at a slightly faster rate, though not at the levels seen in sedentary individuals.

Stem the de-training tide

Experts agree that the best way to avoid losing much of the health and fitness benefits you've worked so hard to achieve is to do something. If you can't find the motivation to run for a few weeks or longer, try walking instead. Cross training became popular because it is a viable means of maintaining, even increasing, one's fitness level.

Runners can give their knees a break by switching to cycling, swimmers can work their legs on a stair stepper, and aerobics enthusiasts can take their workout outdoors by hiking through a local park or reserve.

If an injury is keeping you from your favorite activities, take your worries to the pool. Of course, it's always advisable to check with your physician before resuming exercise after an injury. Regardless of which activity you choose, be sure to progress gradually.

If boredom is the problem, now's the time to try that sport you've been considering for so long. In-line skating, tai chi, boot-camp workouts - whatever strikes your fancy. The key is to keep your heart and muscles challenged in order to minimize the detraining effects that come when taking a break from your usual routine

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Interval Training April 2nd, 2007

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 according to the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.

The advantages of intervals

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, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.

The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles 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 byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.

Interval basics

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.

A more advanced approach

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. The box, lists the four variables to keep 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.

Consider the following four variables when designing an interval training program:

Intensity (speed) of work interval

Duration (distance or time) of work interval

Duration of rest or recovery interval

Number of repetitions of each interval

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HOw Women Build Muscle April 2nd, 2007

There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of herculean proportions.

Other women have tried it and been less than thrilled with the results. Don't worry, people say. Women can't build muscle like men. They don't have enough testosterone. This is, in fact, only partly true.

Many women, believing they wouldn't build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn't fit and they had gained muscle weight.

The truth is, not everyone responds to training in quite the same way. While testosterone plays a role in muscle development, the answer to why some men and women increase in muscle size and others don't, lies within our DNA.

We are predisposed to respond to exercise in a particular way, in large part, because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.

A question of body type

All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens.

Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.

Building just your heart muscle

One of the fundamental principles of strength training is that if you overload the muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step/bench training or stair-stepping result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload.

For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.

Training by the rules

When it comes to strength training, the old rule still applies: to get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions.

It's encouraging to note that just like men, most women will experience a 20 percent to 40 percent increase in muscular strength after several months of resistance training.

Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike.

Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.

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Strength Training 101 April 2nd, 2007

Much has been written about the benefits of cardiovascular training. Until recently, however, little attention has been given to strength training, an important component of a balanced fitness program.

You do not need to be a body builder to benefit from strength training. A well-designed strength-training program can provide the following benefits:

Increased strength of bones, muscles and connective tissue (the tendons and ligaments), decreasing the risk of injury.

Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20. This is largely due to decreased activity.

Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.

Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing.

The core curriculum

Many exercises work all the major muscle groups. Neglecting certain groups can lead to strength imbalances and postural difficulties. You may wish to consult with a certified fitness professional to learn safe technique before beginning a strength-training program.

One set of 8-12 repetitions, working the muscle to the point of fatigue, is usually sufficient. Breathe normally throughout the exercise. Lower the resistance with a slow, controlled cadence throughout the full range of motion. Lifting the weight to a count of two and lowering it to a count of three or four is effective.

When you are able to perform 12 repetitions of an exercise correctly (without cheating), increase the amount of resistance by 5 percent to 10 percent to continue safe progress.

Staying motivated

An encouraging aspect of strength training is the fact that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks.

It's only natural that, as your fitness level improves, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you.

Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. Training more frequently or adding more sets may lead to slightly greater gains, but the small added benefit may not be worth the extra time and effort (not to mention the added risk of injury).

Vary your program

Machines and free weights are effective tools for strength training, and a combination of the two is generally recommended. Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons.

Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress.

The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program.

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