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Why Women Should Lift Weights?

Here some reasons why women should lift weights?
lift-weights

  • It’s good for heart: When it comes to heart wellbeing, cardio workouts get all the consideration — yet resistance preparing matters, as well. Scientists at Syracuse University found that resistance preparing enhanced blood stream to the appendages superior to anything high-impact practices in their male subjects. They likewise found that the cardiovascular advantages of resistance preparing endured longer. Another study, this one from the University of Illinois and distributed in the Journal of Human Hypertension, found that only six weeks of weight preparing fundamentally enhanced the heart wellbeing among youthful blacks.
  • It makes for stronger bones: As Smith says, lifting weights can help you build better bone as well as muscle. After menopause, women lose 1 to 2 percent of their bone mass each year. Researchers in Spain’s Canary Islands reviewed a number of studies on the effects of weight lifting and resistance training and concluded that even a relatively small amount can enhance bone density in women. They also found that resistance training has another benefit for women’s health: It can reduce their risk for fractures, which is a concern in postmenopausal women.
  • It reduces your type 2 diabetes risk: Here’s another reason to become best friends with dumbbells and weights: even a modest amount of resistance training can significantly reduce your chances of developing type 2 diabetes, research done at the Harvard School of Public Health and the University of Southern Denmark found. In the study, participants who lifted weights for 30 minutes a day, five days a week, reduced their risk for type 2 diabetes by more than a third. When they combined resistance training with aerobic exercise, their risk was lowered even more, to almost 60 percent less.
  • It charges your metabolism: Resistance training can increase the rate at which you burn calories for fuel by at least 15 percent, according to the U.S. Centers for Disease Control and Prevention. In fact, increasing your body’s muscle mass is the only true way to boost your metabolism, and burning calories is key to losing and maintaining a healthy weight.
  • It boosts brain power: As you age, lifting weights can maintain more than muscle mass: It also helps your brain. A study done at the Vancouver Coastal Health Research Institute at the University of British Columbia found that older women who lifted weights twice a week for six months showed improvements in their ability to perform memory tasks. Researchers from Japan also found that older adults who performed a combination of aerobic, balance, and muscle strength training exercises for a year did better on memory tests than the group that didn’t.
  • It relieves stress: If you need more benefits of strength training before adding it to your fitness routine, here’s one that’s good for body and soul: Weight lifting can be a stress reliever. “I don’t know a single person who doesn’t have stress in their life,” Ciccone says. “Lifting weights helps reduce stress because it gives you an outlet.” Resistance training also helps your body maintain healthy levels of the stress hormone cortisol, he adds.
  • It prevents falls: Older people who engaged in a regular balance and strength training routine reduced their risk for falling by nearly a third, researchers at the University of Sydney in Australia found. They also improved their ability to perform routine activities of daily living, such as shopping and dressing. Strength training helps prevent injury by working the stability muscles in your core, ankles, and hips, explains Anja Garcia, RN, MSN, an AFAA-certified trainer for DailyBurn.com.
  • It can lessen pain: Would you lift weights as part of your fitness plan if you knew it would help you feel better at work? Researchers at the University of Copenhagen in Denmark found that resistance training helped reduce musculoskeletal pain in women with office jobs. The women who showed the most improvement performed 10 to 15 repetitions of resistance training exercises for 16 weeks and did exercises that gradually increased the stress placed on their bodies.
  • It can help you stave off chronic disease: Another of the many benefits of strength training is that it can improve or sometimes reverse symptoms of chronic diseases like rheumatoid arthritis and fibromyalgia. When researchers at the School of Public Health at the University of Maryland analyzed studies on this topic, they found strong evidence that resistance training is an effective countermeasure for pain, inflammation, muscle weakness, and fatigue.

How to Add It to Your Fitness Routine

For the best results,recommends that you perform resistance training exercises at least three times a week for 30 to 60 minutes each session. But you may only need to strength train for 15 minutes if you keep the intensity high and don’t take a break between reps. Morning or night doesn’t matter, along as you fit in the workout. When you’re just getting started with resistance training, talk to a personal trainer at your gym (most will do a free first consult) to learn the right moves and prevent injury. If you are doing more technical strength training work with dumbbells or if you are learning a new move, take it a little slower to stay safe and make sure that you get the form right before you kick it up a notch.

About Barefoot Running

barefoot-running“Barefoot running alludes to running without shoes or to running in a negligible ‘shoeless style’ shoe with small padding or backing,” says Rebekah Mayer, national preparing administrator for the national running club, Life Time Run. “The inceptions are antiquated, as people strolled and kept running without shoes for quite a bit of history, particularly in hotter atmospheres. Unshod running has encountered a late development in notoriety as runners quest for approaches to conceivably diminish harm and keep running without heel-striking.”

Were We Born to Run This Way?

For years, barefoot running has had advocates who swear by its benefits, but the practice saw a surge of popularity in 2009, with the release of McDougall’s book. McDougall followed the Tarahumara tribe in Mexico, a native group known for running long distances in extreme conditions and terrain without breaking a sweat or getting injured — and they do it all while wearing little more than leather sandals.

The book was extremely popular, and several running experts attribute the resurgence of the popularity of barefoot running to it. “Many runners were inspired by the story of the Tarahumara Indians and their feats of endurance,” says Paul Langer, DPM, the footwear committee chair of the American Academy of Podiatric Sports Medicine and a barefoot runner himself. “In addition, the author described his and others’ transition to barefoot running as a means to resolve previous running-related injuries.”

 Around the same time, many shoe companies started to offer “barefoot running shoes.” These shoes mimicked the experience of barefoot running — and supposedly offered some of the same benefits while still giving feet some protection. Barefoot running shoe styles started with the Nike Free, the Vibram FiveFingers, the Saucony Kinvara, and the New Balance Minimus, says Michael J. Chin, DPM, founder and medical director of The Running Institute.

Barefoot Running Benefits: Reality or Myth?

The jury is still out on whether barefoot running benefits are real, and there are plenty of people in both camps. The Journal of the American Podiatric Medical Associationrecently published a review of the available literature on barefoot running, which concluded that there wasn’t enough information available to fully confirm or refute the claims of barefoot runners or their critics. The authors of the review did find, however, that barefoot running could be an acceptable training method for athletes and trainers who understood it well and could minimize the risks. Similarly, a recent study by the American Council of Exercise also found mixed results. Although some of the joggers who switched to minimalist shoes changed their running patterns for the better, about half did not. “Just because you put the Vibrams on your feet doesn’t mean you’ll automatically adopt the correct running stride,” says John Porcari, Ph.D., the lead researcher on the ACE study.

If you’re considering barefoot running yourself, here are some of the pros and cons that you might want to consider.

Cons of barefoot running :

  • You risk injury if you transition too quickly. “Adjusting to barefoot or minimal running must be done very slowly,” Mayer warns. “Injury is likely from the change in footwear and running style.”
  • The shoes can cause blisters. The new barefoot running shoes may look cool, but some minimal shoes can cause problems with blisters as runners break them in, Mayer says.
  • The shoes are pricey. These specialty shoes will cost you more than the average running shoe. A pair of Vibrams costs about $90 and other brands are around the same price point.

Pros of barefoot running :

  • It can strengthen feet and reduce injuries. “The benefits from this style are low impact on the heel, thus translating to less loading pressure on the weight-bearing limbs,” Dr. Chin says. “Shorter strides minimize heel striking, and higher cadence allows for speed during the shorter stride. You also have better energy-efficiency, as the body is under less shock from impact, as well as the use of core strength for better body mechanics.”
  • It makes your feet feel great on the right surfaces. “Running barefoot on grass feels great and gives runners a fast, natural way to run on their forefoot,” Mayer says.
  • A variety of good shoes are available. The wide variety of barefoot running shoes now available means that you can get the experience in a way that better protects your feet from the elements — and in a style that works well for you.
  • It’s a nice change of pace while training. “When used as a small supplement to training, short periods of barefoot running are a great way for most runners to strengthen their feet and improve their stride,” Mayer says.

Always keep foot health in mind. Remember that you’re not protected from the elements with barefoot running. If you’re running on rocky trails, snow, or ice, it just isn’t that practical. “True barefoot running risks injury from rocks, ice, and other objects on the road,” Mayer cautions.

Safely Workout Tips

safely-workoutYour fitness level depends on getting regular exercise, but how you approach an exercise program will determine whether it enhances your well-being or actually causes a problem — the exact opposite of your intention. Push yourself too hard or use the wrong equipment, even the wrong shoes, and you can injure yourself.

The first tip to remember: Resist plowing full steam ahead into an exercise program. That’s a surefire way to overexert and hurt yourself. A safe fitness plan always starts slowly and develops at a steady pace as you learn proper form and build endurance. As you gain more strength, skill, and stamina, you will be able to ramp up the intensity of your routine.

# Warm Up, Cool Down

You need to prepare your body for exercise by going through a warm-up period. Performing 5 to 10 minutes of low-level aerobic activity will get your blood flowing, increase the temperature of your muscles, and start you breathing faster, all of which help your body adjust to the demands you will be placing on it during exercise Every workout session should end the same way: Cool down following moderate or intense exercise by gradually decreasing your pace, allowing your heart rate and your breathing to return to normal.

# Stretch

Stretching before you move into the intense portion of your workout will help you get the most out of your fitness routine and stay flexible in general. Just remember that stretching follows your warm-up — you can injure yourself if you try stretching cold muscles.

Just as you want to cool down after exercise, you also want to stretch after you cool down. Since your muscles will be warm, you will gain even more flexibility from after-exercise stretching.

Get the most out of every stretch with these tips:

  • Perform each stretch slowly and gently — and hold for up to 30 seconds.
  • Never bounce during a stretch; relax into it and hold it.
  • Ease into each stretch; if you feel any discomfort, you’re pushing the stretch too hard.

# Listen to Your Body Language

It’s normal for your muscles to feel sore 12 to 24 hours after a good workout. But if you have pain that occurs during your workout or immediately afterward, talk to your doctor. The same goes for muscle soreness that persists for more than a week or two. And while it’s good to be dedicated to your exercise program, don’t work out when you’re not feeling well or are extremely tired.

 # Add Variety

Overuse injuries can occur when you do the same type of exercise over and over again. For example, swimmers place a lot of repetitive strain on their shoulders, while runners pound away at their knees, ankles, and feet. Another negative of “too much of a good thing”: Your body will adapt if you do only one type of exercise, and you will find yourself getting less benefit from it.

# Get the Right Gear

You don’t have to buy expensive exercise apparel to work out, but you should have the right gear or equipment for the activity you’ve chosen, both for your comfort and safety. Consult a fitness expert or trainer for specifics, but in general, here’s what you’ll need:

  • Athletic shoes appropriate to the activity, such as walking or running shoes. Keep in mind that workout shoes should be replaced every six months or possibly sooner if you’re pounding away at them.
  • Weather-appropriate clothing. In warm weather, wear comfortable clothing that allows you to move freely and is light enough to release body heat. In cold weather, dress in layers than can easily peel off, if needed, as your body temperature rises.
  • Any necessary protective equipment, such as a helmet for cycling or reflective clothing for street running.

The best exercise programs involve a mix of aerobic activity and strength training, along with stretching. According to guidelines from the U.S. Centers for Disease Prevention and Control, each week you should aim for a total of 150 minutes of aerobic exercise at a moderate intensity or 75 minutes at high intensity, plus a minimum of two strength-training sessions. Always take off at least one day between strength training sessions to allow your muscles to recover. And consider varying your aerobic activity — swimming, brisk walking, basketball, to name a few — to keep it interesting.

# Hydrate

Make sure you’re replacing the fluids you are losing through sweat. If you don’t, you could end up dehydrated or with heat exhaustion. A good rule of thumb is to drink 2 cups (16 ounces) of water about 15 minutes prior to your exercise program and another 16 ounces after you cool down. Be sure to drink during exercise, too — a quick sip every 15 to 20 minutes will help you stay hydrated.

Remember that if you exercise smart and gradually increase the length and intensity of your workouts, you’ll stay in the game, stay challenged, and stay safe.

Get Fit on Budget

In the event that a rec center participation is not in your financial plan and a fitness coach is excessively expensive, you can in any case get fit and get more fit — for nothing. Wherever you work out, whether at the rec center, outside, or at home, it doesn’t generally make a difference, says Mickey Harpaz, PhD, a nutritionist and activity physiologist and creator of Menopause Reset!. What does make a difference is that you practice routinely. “The trap is consistency over a long stretch,” he says.

At the point when arranging your wellness schedule, recollect that the U.S. Habitats for Disease Control and Prevention prescribes that grown-ups get no less than 150 minutes of moderate-force vigorous practice every week, through exercises, for example, lively strolling, biking, running, and swimming, and a few quality instructional courses for each week. To be sheltered, converse with your specialist before beginning an activity program — particularly on the off chance that you have a wellbeing condition. When you advance the go-beyond to work out, attempt these financial plan amicable alternatives.

Volunteer. Devote time to organizations such as Achilles International, which supports athletes with disabilities through free walking and running work outs alongside able-bodied volunteers. Lend your legs to the organization or another like it a few times a week to improve your physical and emotional health.

Turn on the TV. If you have a TV, you can work out from your living room. Most cable packages come with free exercise programs either at set times or on-demand, and you also can find free work outs on YouTube and other Internet sites.

Work out online. If you’re not sure where to start without a personal trainer to guide you, check out the American Council on Exercise’s free fitness library. The step-by-step instructions for exercises for every body part — abs, hips, shoulders, arms, and more — will having you toning at home in no time. Many ACE exercises don’t require equipment; for the ones that do, consider investing in a pair of free weights, or improvise by holding canned foods or gallons of water in each hand.

Exercise in the park. Walk, jog, or bike through your neighborhood park, and up your calorie burn through body-weight exercises, such as walking lunges and tricep dips. Check with your city to find out if the public parks in your area ever offer free fitness class: From coast to coast, yoga, aerobics, Pilates, and Zumba classes are now available for free in outdoor spaces. You can also check social networking sites such as MeetUp.com to see if there are any local free-to-join exercise groups.

 Go dancing. Dancing is great exercise, whether you’re grooving around your living room or out at a club with friends. Depending on your weight and how strenuous the moves are, you can burn from 60 to 140 calories in just 15 minutes. If you are out on the town, remember to skip calorie-laden cocktails to avoid spoiling your weight-loss efforts.

Do chores around the house. Scrub the floors. Rake leaves. Garden. Clean out the attic and the garage. Mow the lawn. Wash the windows. All these chores make great calorie-burning work outs. As an added benefit, your house will look “toned,” too.

Visit your library. Many libraries have exercise videos or DVDs and books that you can borrow and use to work out on your own. Of course, you’ll find an even better selection at your local fitness store — and even if you buy a few, they still will add up to less than a gym membership.

Park far away. It’s tempting to park as close as you can to the entrance of your destination. Instead, you can squeeze some exercise into your day just by parking at the end of every lot and walking the rest of the way, whether you’re going to work,shopping at the mall, or seeing your doctor.

Get off the bus early. This is another way to encourage working out — by walking to your destination. Walking is one of the best exercises you can do, says Bob Sallis, MD, a family physician and sports medicine expert for Kaiser Permanente in Southern California. “It requires no special equipment other than a pair of comfortable sneakers, and it can be done anywhere,” he adds.

Choose the stairs. Whenever you have the option of taking the stairs instead of an elevator, go for it. Climbing a few flights of stairs several times a day is a great way of working out for free. If you run up the stairs or take them two at a time, you can give your glutes and thigh muscles a toning boost.

Fitness Test for Children

It’s never too late to give your children an adoration for activity. Sadly, with the expansion of computer games, PCs, and other electronic media, you may need to accomplish more persuading and coaxing than any time in recent memory. You may likewise be worried with their level of wellness.

Fortunately, there are some basic wellness tests you can use to quantify your children’s wellbeing — and even make it a good time for them. “These wellness appraisals help youngsters get tuned in to their bodies and experience physical difficulties,” says Noelle Rox, an ACE-guaranteed fitness coach and Pilates educator. “It is essential to keep the tests easy to concentrate on the positive instead of the negative and help kids build up an inspirational disposition toward physical action.”

Super Moves for Strength

Rox gave this test its name so that kids will feel empowered to see all the cool things their bodies can do — just like a super hero.

How to do it: Super Moves consists of three phases: First, holding your child’s feet, see how many situps she can do in one minute. Then have her do as many modified pushups (with knees on the floor) as she can in 1 minute. Finally, have her jump next to a wall and reach as high as she can three times in a row.

Scoring: The more situps and pushups a child can do and the higher she can jump, the stronger she is. Same goes for adults.

Walk the Plank for Balance

This is an easy and fun test for kids to try. “A flat balance beam on the floor or simply walking a line drawn or taped on the floor works great,” Rox says.

How to do it: Have your child place one foot in front of the other and try to stay in as straight a line as possible as he makes his way across the “plank.”

Scoring: If he makes it across without any missteps, it’s a sign of good balance. More mistakes means more practice is needed to focus on maintaining balance.

Running for Cardiovascular Strength

A key gauge of kids’ health is to perform a fitness test that involves running. It doesn’t have to be a full mile — even a shorter distance can give you a sense of where different children stand. Kids who are 6 or 7 should be able to run a quarter mile; kids who are 8 or 9 can run a half-mile.

How to do it: Have your child run 1 or 2 laps around a standard track. Time her efforts and do a “talk test” with her afterward to see how much she truly exerted herself. “Often that empowers kids to realize they could do more or need to work harder,” Rox says.

Scoring: A faster time on the fitness test equals greater cardiovascular health.

Sit and Reach for Flexibility

 This is a tried and true fitness test that still works well for measuring an important part of kids’ overall health and fitness. This test is appropriate for ages 5 and up.

How to do it: Have your child sit with his legs extended and reach out as far as possible. Repeat three times. Measure how far he is able to reach, either in front of or beyond his toes.

Scoring: The further your child can reach, the more flexibility he has.

Curl-Up Test for Muscle Endurance

This variation on the sit-up can provide another key measure of kids’ health. This test is appropriate for ages 6 and up.

How to do it: “Children lie on their back with their legs up in the air at a 90-degree angle,” says Chris Cianciulli, an exercise specialist with the American College of Sports Medicine. “Hands are placed flat on the floor, and they curl (or crunch) up until their shoulder blades come off the floor. They complete as many repetitions as they can.”

Scoring: More repetitions done in one minute means a greater amount of muscle endurance.

Know The Reason Why Strength Train to Build Muscle is Important

Here’s why strength training should be a regular part of your fitness routine.

  • Strength training plays a role in bone and joint help. One of the best ways to prevent or even reverse bone density loss is through strength training. If you have arthritis, studies have shown that regular resistance training can help ease joint pain.
  • Increasing muscle mass is the only way to boost metabolism. Fad diets claim they can increase your metabolism, but the only real way to make it happen permanently is to increase your muscle mass. This is because muscle burns more calories than fat, even at rest.
  • Muscle mass manages blood sugar levels. Because your muscles store glucose, researchers believe that muscle mass can help your body keep blood sugar in check and ward off type 2 diabetes.
  • Regular weight training can help protect your brain. As you age, strength training can help keep you sharp. One recent study found that women who started strength training at the first signs of memory decline might ward off full-blown dementia by routinely lifting weights.
  • Lean muscle looks good. Last but certainly not least, weight training is a surefire way to build those long, lean muscles so many women want. If you’re worried that weight training will make you look bulky, know that women do not have the testosterone levels required to get bigger from weight lifting. Instead, you’ll look lean and toned.

Flatten Your Abs using This Helpful Tips

You think the familiar proverb ‘no pain, no gain’ is absolutely genuine with regards to your abs? Not really, says Paige Waehner, a Chicago-based fitness coach. There are a lot of ways you can draw in your center throughout the day for wellness and weight reduction — without hours of mat work at the rec center or at home. With these tips, you can work your approach to compliment abs while you’re en route to work, while you’re grinding away, and when you’re unwinding at home. Far and away superior, these eight moves are sufficiently basic that they’re the ideal starter routine for any wellness level:

# Work your core as you commute: Driving to work or taking public transit? Do some isometric contractions while on your way. Pull your abs in and contract without holding your breath. Hold for a few seconds and then release. Here’s a good way to be sure you do it enough to benefit: “Repeat for at least two songs on the radio,” Waehner says.

# Take five for morning fitness: Ballerinas are known for their flat stomachs, so spend five minutes copying this dance move when you get up in the morning: Stand to the left of a chair and rest your left hand on the chair’s back. Keep your legs together. Touch your heels, and point your toes out to form a triangle. Lift your right arm straight up, reaching for the ceiling. Now hinge forward at the waist, round your back, and reach your right hand toward the floor, touching it if you can. Holding the position, tighten your abs, bringing your belly button in toward your spine. Exhale and slowly lift yourself to the starting position. A complete repetition should take about 20 seconds. Do five repetitions in all, adding more reps as you feel stronger.

# Try side bends before lunch: “This is a great one to do at work when you need to stretch,” Waehner says. Stand up and reach your arms overhead, pressing your palms together and keeping your arms straight. Stretch up and lean to the right as far as you can, focusing on contracting the left side of your waist. Come back to the center and lean to the left, focusing on contracting the right side of your waist. Repeat for 30 to 60 seconds. Sure, you might get some strange looks from your co-workers, but once they realize how good this stretch feels, they just might join in.

# Stretch at your desk: Once you’re at work and at your desk, try these seated rotations. Hold a full water bottle, paperweight, or small hand weight between both hands. Sit up tall and keep your hips and knees forward. Slowly rotate the bottle from one side of your body to the other side, concentrating on contracting your obliques, Waehner advises. Extra: If you squeeze your weight of choice as you rotate, you will engage your chest.

# Move in the mid-afternoon: Here’s another ab workout you can try mid-afternoon at your desk: Stand up and put your hands flat on your desk, directly under your shoulders. Keeping your back flat, walk one foot back and then the other until your body forms a straight line. “You should look as though you’re going to do a push up,” Waehner says. Now walk your feet in towards your desk. Repeat for 60 seconds or more.

# Add abs after dinner: When you’re at home relaxing, get off the couch, and grab a stability ball, one of Waehner’s favorite fitness tools. For this workout, lie on the ball, positioning it under your lower back. Place your arms behind your head or cross them over your chest. Tighten your abs, and lift your torso off the ball. As you contract your stomach muscles, pull the bottom of your rib cage down toward your hips. Lower back down to stretch your abs. The ball forces your legs to do more work than just doing floor crunches, Waehner explains. Plus, maintaining your balance on the ball will force you to engage your entire body for balance.

# Do leg lifts in line: Sneak in this move while waiting in line at the cafeteria or in the grocery store. Stand with your feet 2 to 3 inches apart. Engage your abdominal muscles so that your spine is stable and straight. Slowly lift your left leg 3 to 6 inches off the ground and balance on your right leg. Try not to sway from side to side as you hold this position for 10 to 15 seconds. Return your foot to the ground and repeat with your right leg. Aim for an equal number of repetitions with each leg before you reach the head of the line.

# Exercise before bed: Lie down on the floor on your back with your legs straight out. Slowly bring your right leg up toward the ceiling as you lift your left arm as well. Cross your leg over your body so your toes touch your fingertips (or get them as close as you can). Lower and repeat with your left leg and your right arm. Go slow so you can control the movement, and do as many as you can in five minutes.

Sneak these ab exercises into your day and you’ll start to see results. But, Waehner notes, remember that for a truly flat stomach, it takes more than exercise alone. Don’t forget to exercise regularly and eat a healthy, balanced diet while burning more calories than you consume.

Know More About Internal Training and Its Benefit

You have to shake up your work out regime and shed pounds, however you don’t generally have any more opportunity to give to it. The ideal answer could be high-power interim preparing or HIIT for short. Interim preparing is not only for tip top competitors any longer — everybody is doing it.

High-power interim preparing requires mixing blasts of exceptional action into your consistent work out regime. “It’s a type of wellness preparing that substitutes high-force work endeavors with low-to direct power “recuperation” endeavors,” clarifies Leigh Crews, a fitness coach in Rome, Ga., and a representative for the American Council on Exercise.

Try not to mistake interim preparing for aerobics. High-intensity exercise is moving from station to station to finish an arrangement of activities. High-intensity aerobics can be all oxygen consuming activity, all quality preparing, or substituting between cardio endeavors and quality preparing. “Numerous individuals erroneously call this interim preparing when, truth be told, it is a circuit,” Crews says.

When you’re circuit training, you don’t rest between the exercises that you do in sequence. When you’re interval training, you want to take short rests between intense repetitions of a single exercise.

How Interval Training Helps

Adding interval training to your fitness program has both mental and physical benefits:

  • You lose weight faster. The more vigorous your exercise, the more calories you will burn, so even short bursts will help you lose weight.
  • It eliminates boredom. By varying the intensity of your exercises, it changes things up. Not only will your fitness program go by faster, but you won’t experience the drudgery that can come from doing the same routine every day.
  • No extras needed. You already have the equipment you need for your interval training because you’re already doing the basic workout. Interval training requires no special skills — the only thing needed is more effort on your part.
  • You increase your fitness levels. You will improve your ability to exercise and increase your stamina over time.
  • You reduce the time spent on exercise. You spend less time exercising, but you burn the same or more calories as with your normal routine.

Getting Started With Interval Training

Anyone can add interval training to a fitness routine. For beginners who walk outdoors for exercise, you’ll need to find objects at regularly spaced distances when walking or running, such as telephone poles, and use them to judge your intervals. “You might start out brisk walking from one to pole to the next, then walking at an easier pace for three poles,” Crews says. As your fitness level increases, increase the speed of your walk or run for an additional pole or two.

Hills are another way to add interval training to your running or jogging workout. You exercise more intensely as you climb the hill and have a relatively easy effort as you come down. You may need to change your course to tackle more hills.

 A more structured option is to go by the clock. Walk or run at an intense pace for one minute. Then walk or jog for one minute at a relaxed pace. If you’re really serious about it, Crews says, use a timer and a heart-rate monitor to time and pace your intervals. You can take the same approach when you’re biking or swimming.

When interval training, it’s important to create an obvious distinction between your work efforts and your recovery efforts. Make sure you work in the “somewhat hard” to “hard” categories for the work, Crews says, and the “low” to “moderate” categories for the recovery. Plan your interval training for one to three times a week. You shouldn’t do it every day, Crews says.

If you want to apply interval training to make your strength training workouts more intense, simply shorten the rest time in between sets. Not only will your workout time will be reduced, but you also will keep your heart rate up. A higher heart rate can help you burn more fat during your workout.

Why Interval Training Is Not for Everyone

Interval training is very demanding. Your body needs to be able to handle the stress and to recover from the damage you will incur. If you have any heart problems or circulation issues, interval training is not for you. Others who should avoid HIIT include people with diabetes, people who are obese, and those who very out of shape.

A qualified personal trainer can help you design the correct interval training program for your fitness level and your personal goals. Remember to always talk to your doctor before starting a new exercise program.

Finding The Proper Bike for You

Biking is incredible for calorie blaze. You can smolder about 200 calories a hour on a relaxed bicycle ride; 450 to 600 calories in case you’re biking at a decent clasp. “The harder you pedal, the more extreme the slopes, the more calories you’ll smolder,” Burron says. “I adore biking in light of the fact that not just is it an extraordinary oxygen consuming activity, it’s simple on the joints. It’s one of my most loved exercises for individuals with knee wounds.”

In any case, hold up! Before you can go, you have to put resources into a decent bicycle. Here’s the manner by which.

The Right Type of Bike

Great bicycles can be expensive — running anyplace from a few hundred to a few thousand dollars. You can get bicycles at spots like Wal-Mart for under $200 or at carport deals for even less, however it’s as a rule worth the additional cash to shop at the nearby bicycle store where the proprietor and his representatives can help you with your choice, Burron says. “On the off chance that you concede to your neighborhood bicycle shop, the sales representatives can help you locate the right bicycle for your requirements and ensure that the bicycle you need fits you, as well,” she clarifies. Also, shabby bicycles must be supplanted all the more frequently, and on the off chance that you keep up your great bicycle, you can keep it for quite a long time, sparing cash over the long haul. (Some bicycle shops offer exchange ins that can be great arrangements.)

 When choosing a bike, start by asking yourself these questions:
  • Where do I want to ride it? (Mostly on roads or trails?)
  • Why do I want to ride? (For fun? For fitness? To do errands and save gas?)
  • What’s the most comfortable position to ride? (Fully upright? Leisurely and leaning forward? Or racing mode?)
 Your answers to these questions can help you determine which type of bike you need, Burron says.

Your choices include :

  • Mountain bikes. Mountain bikes are okay for pavements, but work best on dirt roads. “I think they’re really good if you want to climb some hills,” Burron says. “They don’t go too fast because their wheels are smaller.”
  • Road bikes. These have narrower wheels than mountain bikes and are good if you ride mostly on roads. “They’re great for touring and going long distances on streets,” Burron says. “Proper fit is most important with this one, especially if you’re going to be riding it long distances.”
  • Hybrids. A hybrid is a cross between a mountain bike and road bike. “They’re good for pavement and can go off road, too,” Burron notes. “Generally, they’re mid-weight and they’re fun. They come in all kinds of colors now and a variety of prices. For the most part, a hybrid is a good starting bike for people who want to get into biking.”
  • Recreational bikes. “Recreational bikes put a smile on your face,” Burron says. “Stick a basket on them and go shopping. They’re not only great fun for leisurely rides but they also get you from point A to point B, and you can even stop for coffee along the way. They’re coming out with some really nice recreational bikes now.”
  • Racing bikes. Racing bikes are the lightest in weight and are designed for speed. To make them light, they are made out of high-tech materials and can be the priciest.

Many Web sites offer exercise bike reviews. You can check them out for the best bikes in the category you choose.

Finding the Proper Fit

A knowledgeable bike seller is your best bet for making sure you get the proper fit, whatever bike you choose. If the bike doesn’t fit you properly, “you can get a lot of muscle pain and it can discourage you from riding,” Burron warns. You’re also more prone to falling. Most bikes have some room for adjustment. “But you can only adjust it to a point. You might want to go up or down a size,” Burron adds.

Some rules-of-thumb for sizing your bike:

  • Make sure your leg is at a slight bend when the pedal is at its lowest point in the rotation. “You can vary that by adjusting the seat,” Burron says.
  • Your arms should have a slight bend in the elbow, so you’re not too far or too close to the handlebars.
  • When you stand straddling the bike, you want 1 inch of clearance between your crotch and the bar (if it’s a man’s bike), maybe 2 inches if you’re looking at a mountain bike. If it’s a woman’s bike and has no bar, this advice doesn’t apply, Burron notes.

How to Outfit Your Bike

  • Helmets. Get a good helmet. This is not an option. A helmet is critical for protecting yourself from serious head injuries. You should wear a helmet no matter whether you’re riding for fun or for exercise — and whether you’re 6 or 60 years old. “The helmet should fit properly just like your bike,” Burron says. “It should rest on your head about an inch above your eyebrows. It shouldn’t be too loose or too snug.” If you’re riding in the hot weather, you might want a helmet that has air holes for ventilation. “You can get caps that cover the holes in colder weather,” Burron adds. The lighter the helmet, the more expensive it tends to be, but a good helmet is a very worthwhile investment, she says.
  • Hard or soft seats. Some people prefer hard seats, some prefer soft. “I have a boney butt so I like padded seats,” Burron says. “But I would suggest whatever you’re most comfortable with. It’s a matter of personal preference. There is no right or wrong.” You can even buy a seat and swap it with the one that comes with the bike.
  • Gloves. “I would recommend padded bike gloves,” Burron says. “They make riding very nice and comfortable.” They also protect your hands in the event of a fall.
  • Baskets or packs. If you plan to ride to the store to pick up a few items, a basket or bike pack can come in handy. Don’t use a backpack because you could hurt your back. A waist or fanny pack may be okay, but won’t give you a lot of room.
  • Locks. If you’re planning on using your bike as a mode of transportation, you need a good lock so you can secure your bike when you reach your destination.

About Exercise

 Current Exercise Guidelines for Americans
According to the U.S. Centers for Disease Control and Prevention, everyone needs two types of physical activity each week: aerobics and muscle-strengthening activities. Aerobic activity involves repetitive use of the large muscles to temporarily increase heart rate and respiration. When repeated regularly, aerobic activity improves cardio-respiratory fitness. Running, brisk walking, swimming, and cycling are all forms of aerobic activity.

Muscle-strengthening activities are designed to work one or more muscle groups. All of the major muscle groups — legs, hips, back, abdomen, chest, shoulders, and arms — should be worked on two or more days each week. Lifting weights, working with resistance bands, and doing pushups are all are forms of muscle-strengthening activities.

Adults need at least 150 minutes of moderate-intensity physical activity each week, in addition to muscle-strengthening activities. If activity is more vigorous in intensity, 75 minutes a week may be enough. For even greater health benefits, though, more activity is better: 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity, or a mix of the two.

It’s best to be active throughout the week, rather than concentrating all of your physical activity in one day. That means 30 to 60 minutes of exercise, five days a week. You can break it up into even smaller chunks: three brief periods of physical activity a day, for example. In order for it to be effective in improving health and fitness, you need to be sure to sustain the activity for at least 10 minutes at a time.

How Much You Need

“How much exercise is enough for what?,” asks David Bassett, Jr., PhD, a professor in the department of exercise, sport, and leisure studies at the University of Tennessee in Knoxville.

For general health benefits, a routine of daily walking may be sufficient, says Susan Joy, MD, director of the Women’s Sports Health Program at the Cleveland Clinic.

If your goal is more specific — say, to lower your blood pressure, improve your cardiovascular fitness, or lose weight — you’ll need either more exercise or a higher intensity of exercise. So figure out your goals first, then determine what type of exercise will help you meet them and how much of that particular exercise you’ll need to do.

Exercise: What You Need to Lose or Maintain Weight

A combination of dieting and exercise is more effective for weight loss than dieting alone. To lose weight, 60 minutes of moderate to vigorous intensity physical activity on most days is recommended. Physical activity is also important to maintain weight loss. Moderate intensity physical activity for 60 to 90 minutes on most days will help maintain weight loss. Of course, a healthful, low-calorie diet is also important for both losing and maintaining weight. The amount of exercise you need for weight loss or weight control depends on what you eat, as well as on the type of exercise you choose.

Know what you want to achieve, and then you can answer the question: How much exercise is enough?

Pick The Proper Excersice Clothing

After a hard excersice, you’ll feel exhausted, tired, sore, fantastic — and will probably be covered in sweat. Believe it or not, the clothes you wear for a workout can make a difference in how you feel after exercise. Several factors can affect how comfortable your workout clothes are, including the fabric they’re made of and whether they’re right for the type of exercise you will be doing.

Get the Right Fit

To make sure that your workout clothes fit your body and the workout that you have planned, consider these tips:

  • You should wear clothes that are loose and comfortable. But if you arerunning or biking, avoid wide-leg or loose pants that could get tangled up in the pedals or your feet.
  • For activities such as yoga or Pilates, stretchy, fitted fabrics that wick away sweat are a good choice.
  • In general, keep in mind that you don’t want any clothing that gets in the way of the activity.

Pick “Workhorse” Fabrics

Some fabrics are designed to pull sweat away from your skin during exercise and others absorb it. When it comes to workout clothes, some choices are better than others.

  • Think wicking. There are many breathable synthetic fabrics that “wick” the sweat away from your skin, which can help it to evaporate quickly and keep your body cool. Clothing made out of fabrics containing polypropylene or fabrics such as COOLMAX® and SUPPLEX® are a good choice for exercise and other activities in which you are likely to sweat a lot, as they allow the sweat to be evaporated from the skin but do not soak clothing and leave you feeling sweaty and uncomfortable.
  • Consider cotton. Cotton shirts and pants, on the other hand, absorb the sweat, and they don’t pull it away from the skin or help it to evaporate quickly. That’s why cotton workout clothes can feel heavy and wet as you exercise.
  • Avoid fabrics that don’t breathe. Never wear clothing made out of rubber-based or plastic-based materials, which keep sweat from evaporating and keep your body temperature too high during a workout.

Change With the Seasons

 If you exercise outdoors or play seasonal sports, what you wear may have to change with the seasons. Keep these tips in mind when dressing for outdoor exercise:
  • Hot weather. During warm summer months, be sure to choose fabrics that allow your skin to breathe and wick sweat away. Dress in clothes that are cool and comfortable, and allow you to move freely.
  • Cold weather. When it’s very cold outside, you’ll need to dress warmly, but keep in mind that you’ll be exercising and boosting your heart rate and your body temperature. Dress in layers that you can remove, and always dress for weather that’s warmer than what the thermometer outside says. Keep sweat-wicking clothing on your inner layer, and put an insulating layer on top of that. Always cover your head, ears, and hands to protect them from the cold.
  • Wet or windy weather. Nothing can ruin an outdoor workout faster than getting soaked in the rain or caught in a strong wind. Wear an outer layer that protects your skin from the elements.

Just remember that no matter what the temperature, you’re still likely to work up a sweat during a workout. Keep yourself as comfortable as possible with clothing designed for heavy exercise that wicks sweat away from the skin. And keep the weather in mind if you’re exercising outdoors, and dress appropriately.