Fitness Guide

Should You Exercise When You Are Sick?

It depends on what kind of sickness you have. If you have a mild sore throat, sneezing, stuffy or runny nose, it is probably okay to exercise. Moderate workouts may even help you feel better because exercise can temporarily relieve nasal congestion.

However, if you have any kind of chest tightness or congestion, shortness of breath, persistent cough, or an upset stomach — you should postpone exercise workouts. You shouldn’t exercise if you have a fever, fatigue, body or muscle aches that are not related to previous activity – for example, you may be experiencing muscle aches because you did 100 sit-ups the night before after weeks of being sedentary. The pain you are experiencing is probably not related to flu/cold symptoms and it is okay to exercise moderately.

The rule of thumb for working out is to use common sense. If you are feeling under the weather but still want to exercise, lessen the intensity of your workout. If you feel worse at any point during the workout, stop and rest.

Just don’t use “sickness” as an excuse to avoid exercising. Many times people feel better emotionally, psychologically and physically by taking the time to engage in moderate workouts. If we pay attention to our bodies, strengthen our immune systems through consistent exercise programs and practice good dietary habits, we may be able to lessen the chances of getting sick in the first place.

Children and Exercise

How important is that? Notice there are many more overweight children today than it used to be many years ago? The reason? Over fed but not enough exercise, thanks to (in part) the processed food, the television and electronic games.

My friend Pat wrote this article about overweight children and exercise. Have children of your own? This is a good reminder.

In a study of children ages 9-15 years old, physical activity of moderate to high intensity declined every year. At 9, children averaged over three hours of moderate to intense exercise, but by the time they were 15, it declined to just 49 minutes for boys and 38 minutes for girls. The researchers didn’t attempt to find out why. Maybe children just lose the ability to play the older that they get. Video games, text messaging, and the lack of physical education in schools are just some of the reasons.

Parents can make a difference and the earlier the better. Make regular physical activity a part of your family life. Taking hikes in the park. Riding bikes. Even playing kick-ball in the back yard is better than just sitting. Just remember kids like games, not planned exercise like you might do for yourself. Maybe if you make moving a part of their life early enough, it’s a habit they will keep for the rest of their lives.

Exercises For The Sedentary

For the folks that sit in front of the computer or behind a desk all day, then sit some more at night watching television and hardly move around, you might feel sore at the shoulders, pain at the arms and numbs on the legs, here are a few exercise you can do whenever you have a few minutes. It’s best to get up a do a few every hour you are sitting. I learned this from a Shaolin Kungfu monk and it works great.

1. Standing, legs shoulders wide, slowly raise both arms over your head, back straight, raise your calves so your weight is on the toes, inhale slowly to maximum capacity. Now exhale quickly (through the nose) then stumping very quickly on your heels and lower your arms at the same time. This will help reduce your feeling of numbness.
2. Also standing, legs shoulder wide.  Back straight, head straight.  Slowly turn your head and shoulders to the right and as far back as possible (180 degree), inhale.  Now slowly turning back to the starting position and exhale through the nose.  Repeat with turning to the left.  This will stretch out the neck, shoulders and back muscles.
3. Extend both arms to the sides.  Extend all fingers like claws, pretending you are twitting two jar caps, turning both arms.  This will strengthen your arms muscles.
4. With your eyes closed, standing, slightly pick up one foot putting all the weight on the other foot and try to balance yourself for as long as you can, the longer the better.  While your body is trying to balance on one foot, the weight is swaying around, your legs muscles and nerve will be stronger. Alternate the legs and stand close to a wall or something in case you need support.

These are very simple to do and you can do them anywhere, anytime.  They work well for me beside all the cardio and weight training exercises.  Try and let me know if it works for you.

NEAT Weight Loss

NEAT, is non-exercise activity thermogenesis, refers to energy burned as we walk, talk and move through each day. People who stood, tapped their toes and moved more often burned 350 extra calories a day. Though it’s not exercise in traditional sense, these movements can counteract a sedentary lifestyle and melt away fat. And here are things you can incorporate into daily life:

• Pace around the office when you’re on the phone or taking a walk while meeting with colleagues.
• Do a few crunches before you get out of bed and dance as you get dressed in the morning.
• Wash the car and do household chores yourself.
• Skip the bleachers - stand as you watch your child’s weekend game.
• Chop you own vegetables for dinner, jump rope with the kids while dinner is cooking and hand wash the dishes when you are done.

Even minor movements burn calories and, when paired with a nutritious diet, lead to weight loss over time.

Weight-Training Basics Terminology

From Dr. Chet Zalesko

Weight training, also called resistance training, is one of the four types of exercise that contributes to fitness, along with cardiovascular or aerobic exercise, core exercise, and stretching. Weight training has a lingo unto itself, and it’s important for the beginner to understand the definitions that are used in resistance training. This paper covers the terminology used in health clubs and weight rooms for weight training.

Remember–before you begin to exercise, whether weight training or any other form of exercise, be sure to check with your physician. He or she should be your partner in health.

Weight Training Definitions

1-Rep Max
The most weight that can be lifted one time per body part or exercise. This is also the definition of strength. The typical way to assess 1-Rep Max is to pick a lift such as the bench press, begin with a lighter weight, and perform the lift. Keep adding weight 5-10 pounds at a time and continue to perform the lift until you can’t do it any more. The last weight you could lift is your 1-Rep Max for that movement.

Warning: Do not do this with free weights without a spotter. The goal is to lift until failure. You don’t want to end up with weights you can’t move off your chest or stuck in the squat position.

Endurance
Lifting a given weight a number of times. In other words, not how much you can lift but how many times you can lift it, such as doing 50 sit-ups or push-ups or doing 25 reps of an exercise. (This is not the same as cardiovascular endurance which focuses on the heart and blood vessels.)

Free Weights
Free weights include barbells and dumbbells. The barbells are simply heavy bars that weight can be added to in the form of plates to increase the resistance. The benefit of free weights is that the person is not constricted by the range of motion that the weight training machine may allow. The downside is that if a person uses improper form, he or she will not train the muscles in the proper way.

Frequency
The number of weight training sessions. The recommended frequency depends on the intensity of the workout; maximal workouts should be done only once per week per body segment. Generally, take at least 1-2 days of rest between maximally working the same body parts. Two heavy workouts per week can increase strength. One heavy workout per week can maintain strength. Toning can be done every day, but it’s a good idea to take off at least one day per week.

Muscle Fiber Types
There are at least three types of muscle fiber in your body, and they’re recruited for use based on the amount of weight you’re trying to lift. The more weight you want to lift, the more muscle fibers are required to lift it. The three primary fiber types are commonly called the Toning Muscle Fibers (Slow Twitch), the Power Muscle Fibers (Fast Twitch A), and the Strength Muscle Fibers (Fast Twitch B). You train each type of fiber by manipulating the amount of weight, the number of reps and sets, and the rest interval.

Negatives
This is usually considered the “rest” portion of a lift when a person returns the weight to starting position. More formally, it’s an eccentric contraction resulting in an increase in the joint angle. Negatives performed with heavy weights cause increased muscle damage. The theory is that this will result in an increase in strength, but research to date has not established that to a reasonable scientific certainty.

Repetitions
The term reps refers to the number of times you complete an exercise. Performing a biceps curl 8 times would be 8 reps.

Resistance
Anything that can provide stress to the muscle you’re training provides resistance: barbells, dumbbells, elastic bands, surgical tubing, soup cans, or any number of weight-training devices. In addition, there are numerous machines that provide resistance. The key with using machines is to gauge how the machine fits your body. If the machine doesn’t fit the person, the lift will be performed incorrectly.

Rest
This is a period of time when you’re resting the muscles just exercised, but it doesn’t mean lie on the floor in a lump. Stretch those muscles you’re using, massage the muscles to keep the blood flowing, or set up the next exercise. It’s important to time your rest intervals because the amount of rest determines whether you’re training toning muscle fibers, power muscle fibers, or strength muscle fibers.

In general, the more intense the lifts, the longer the rest. If you’re lifting heavy to build muscle (6-8 repetitions), then you should take up to 3 minutes between sets. On the other hand, if you’re lifting for toning, you can rest as little as 30 seconds before beginning the next set.

Sets
The number of times a certain quantity of repetitions are performed. For example, if you do 10 sit-ups, rest, then do another 10, that’s 2 sets of 10 repetitions for a total of 20 reps.

Spotter
A person who observes the person lifting weights, ready to provide assistance if necessary, and to provide encouragement to get one more rep.

Weight training can make you stronger and make you look better. The key is to start right by not overdoing it. Heed the advice of Dr. Miriam Nelson:

“Start out with a light weight and slowly progress up to heavier weights as you get stronger to prevent weight-training injuries.”

Your better body awaits!

Abdominal Workout

Frustrated with all the sit-ups and crunches but your love handle doesn’t seem to budge a bit? And here is why: Spot reduction of any type don’t work.

Before you focus on the abdominal workout, you have to burn off your body fat first. Doing 500 crunches a day will exhaust you, but do little to burn the fat, but a well designed workout program will. Then you will need to gain your body mass. Lean muscles will burn more fat. Again, a complete workout routine and proper diet plan will help body fat burning and muscles building.

My friend is an expert in this field. He puts together a program of adequate exercises and nutrition that will guide you to a lean, sexy, strong abs that guarantees result in the shortest time possible.

No more jogging for hours, endless sit-ups or crunches.

No more of the “bored-to-tears” usual, long gym routine to lose that stubborn belly fat.

Learn a great variety of workouts that get your heart pumping and sweat flowing to burn off fat fast.

You will learn not only exercises for getting rid of the stubborn belly fat, but a full body workout for a sexier and healthier new you!

Take it to the gym, use it in place of hiring a real personal coach and have better result. Use it as manytimes as you want, and share it with others in your family! (The money you save will be more than pay for the book itself)

You will learn some real nutritional strategies so you won’t crave those unhealthy foods that result in much of the fat stored around the belly.

Get more energy through out the day, every day and still look your best and feel your best.

It is not a diet, but a lifestyle change so you can enjoy the body of your dream for a lifetime.

You will get some real nice bonus to help you achieving your health goals.

It comes with 8 weeks unconditional guarantees. If it doesn’t work for you, return it for a full refund. (No risk on your part)

Go HERE to check it out.

OTHER RESOURCES:

Get Started with the very basic to burn fat & build body mass

Abdominal Workout Tips

Moderate Exercises to Fitness

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, “yes” after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON’T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

Why Is Exercise Important

The Importance of Physical Fitness

One of the simplest and most effective ways to bring down blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.

In reality, everyone should exercise, yet survey shows that only 30% of the United States adult population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. Is there any wonder why us Americans are so obese?

Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in America, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

In 2003, the Journal of Clinical Endocrinology and Metabolism had published an issue regarding the result of their study and found out that lack of exercise and physical fitness were the key factors behind obesity and other serious diseases like diabetes.

Hence, it is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.

Top Ten Reasons To Exercise

Let’s Get Physical