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3 Steps to Launching Your Perfect Exercise Regimen

Three Steps to Launching Your Perfect Exercise Regimen

Running

The first step often is the hardest, but once you get started, you’ll find it’s as easy as 1-2-3 to find your perfect exercise regimen.

Step One: Determine Your Fitness Level

If you’re new to working out, it’s important to visit your healthcare professional before getting started. She/he will be able to help you assess your fitness level and identify a regimen that won’t have you feeling overwhelmed and looking for excuses not to continue.

For example: If you’re very flexible, a stretching routine with strength moves might be just the right moves. On the other hand, if you’re strong but lack flexibility, take a look at yoga classes or other flexibility training programs to help improve your range of motion, enhance your strength and create overall fitness.

Remember that jumping into any workout with improper form or excessive fervor can cause serious injury, so being honest about your fitness is the first step and should not be overlooked.

Look beyond what you traditionally think of as exercise. A health club or gym is a great place to start your physical fitness regimen, but it’s not the only place. You might consider daily walks, or playground basketball games, or even dance classes. Just start moving.

Step Two: Determine Your Goals

Weight loss, increased energy, overall health … people engage in exercise for many reasons. Before committing to a particular exercise regime, identify your short- and long-term goals, which will help you identify the best exercises for you to achieve them.

  • Aerobic Exercise: Research shows that regular aerobic exercise—also known as cardiovascular exercise or “cardio” — increases your heart rate and helps burn calories rapidly; cardio may also help elevate mood, increase concentration, ward off several types of cancer, reduce symptoms of depression, prevent heart disease and improve insulin resistance in people who have diabetes. But even if you didn’t know about all the benefits, you probably knew that aerobic exercise typically burns the most calories and is a significant variable in weight loss. Some great aerobic activities include jogging, swimming, tennis, dancing, kickboxing and spinning.
  • Strength Training: Lunges, crunches, push-ups and weight lifting are just a few examples of excellent ways to improve strength, tone muscles and burn fat. In fact, muscle burns more calories than any other body tissue, so even when you’re not moving, one pound of muscle will burn 35-50 calories each day — nine times more than a pound of fat burns. Strength training exercises have the added benefit of improving bone strength and fighting osteoporosis, decreasing your blood pressure, preventing lower back pain, increasing your resting metabolic rate, promoting psychological well-being and — if that weren’t enough — aiding in insulin sensitivity and glucose metabolism.
  • Flexibility Training: Yoga and Pilates have become important ways for many people — including some with limited physical abilities to relieve muscle tension, improve posture and balance, increase range of motion and elongate and relax muscles, which can help prevent muscle and joint injuries. An added benefit of yoga and Pilates is strength development. If these aren’t for you, try Tai Chi or simple stretches … but check first with your healthcare professional to make sure you’re making a choice that’s right for you.

Step Three: Find an Activity You Enjoy

Your local gym or fitness center most likely offers qualified trainers, plenty of strength and aerobic equipment and high-energy classes as well as meditative yoga and Pilates instruction. But if you can’t afford the membership or if you hate the gym atmosphere, there are still plenty of options available for group or solo activities: fitness videos, dance lessons, athletic teams, walking and running outdoors, hiking and bicycling, to name just a few.

The key: Find something that matches your personal interests and comfort level. Think about whether you enjoy working out alone or with groups. Do you prefer setting your own pace, or do you like the motivation of an instructor or trainer? Would you rather workout indoors or out? Keep in mind that the best exercise regimens include a variety of activities that challenge your entire body and prevent boredom, so if you can’t decide on one perfect activity, go ahead and do a few!

This article is brought to you by Life Supplemented

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June 12, 2011 Posted by | Alternative Health, Fitness, Health, Health and Wellness, Men's Health, Nutrition, Reliv, Sports Nutrition, weight loss, Wellness, Women's Health | , , , , , , , | Leave a comment

Bigger Biceps, Better Health!

Dr Carl Bigger Biceps, Better Health

Today, building muscle is more about brains than brawn. It’s a smart way to stay healthy
now and into the future. Strength training is for everyone of every age, young adults to the elderly, men and women.
Sure, impressive biceps and six-pack abs can be a perk of strength training, but strength training also builds multiple health benefits for every part of your body — seen and unseen.

When you strength train, you strengthen your tendons and ligaments to better protect your joints from injury. Your range of motion improves. Your bones get stronger. You have better balance and function. Your cardiovascular
health improves. Strength training also can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis. Research also suggests that regular strength training helps improve blood sugar control.

Strength training isn’t new. But people are finally recognizing how important it is to overall health. Pump up your health status with strength training and Reliv nutritional supplements such as ProVantage® and 24K™, ideal companions to keep you going strong today — and tomorrow.
To your health,
Dr. Carl W. Hastings
Reliv Vice Chairman &
Chief Scientific Officer

To Order these products today contact me through my website Katrina.Reliv.com

To A Better Health!

Katrina van Oudheusden

Independent Reliv Distributor

May 28, 2011 Posted by | Alternative Health, Diets, Fitness, Health, Health and Wellness, Nutrition, Reliv, Soy, Sports Nutrition, weight loss, Wellness, Women's Health | , , , , , , , , , , , , | Leave a comment

Which Exercise Myths are NOT TRUE!

Which Exercise Myths are NOT TRUE! by Leta Shy

Earlier this week we asked you which exercise myth had you convinced for way too long, and you weren’t too shy to let us know! We already debunked the myth that muscle turns into fat, but here are the most popular myths that you believed and why they are so completely untrue!

Myth: Strength training makes you bulk up.

You said: “[I believed] that strength training would make you bulk up — [but] it’s HARD for women to put on tons of muscle without really trying!!” — Gabriela Une Vie Seine
Fact: Many of you said you believed the bulking myth. In reality, however, building huge muscle requires testosterone coupled with a serious weight-training regimen (not to mention a protein-filled diet), so you aren’t going to sculpt a bodybuilder physique unless you really want to. Strength training is an important part of any exercise routine; the more muscle mass you have, the higher your resting metabolic rate will be. And while the rate of muscle building depends on your body type, not only will strength training give you a higher calorie-burning rate, but it’ll make you more defined as well (as celebrity trainer Jackie Warner says, “Would you rather have fat under those jeans or a little bit of tone?”).

Myth: You can eat whatever you want as long as you exercise.

You said: “[I believed that] if I work out everyday I could eat whatever I wanted. Duh!!!!” — Facebook user Brighty
Fact: Whether or not you gain or lose weight is all about the math. Losing pounds happens when you have a caloric deficit, meaning you eat fewer calories then you burn. Whether you want to maintain, gain, or lose weight while you exercise, having your metabolic rate checked and wearing a heart rate monitor can help you know exactly how much you should be eating. What you eat is also important, especially if you’re training for a race; it’s important to find the perfect balance of fats, protein, and carbs that will keep you fueled and energized.

Find three more popular myths debunked after the break!

Myth: You should just do “fat-burning zone” exercises to lose weight.

You said: “[I believed] that you would lose more weight if you stayed in the ‘fat burning zone’ instead of upping it into the [more-intense] cardio zone.” — Vanonymous
Fact: Wouldn’t it be nice if all we had to do was walk away the pounds? The fat-burning zone you see on cardio machines refers to lower intensity, lower heart-rate zone exercises that burn more fat calories than carbs. In reality, however, the type of calories burned matters less than the overall amount of calories you are burning; if you want to lose weight, higher intensity cardio exercises will do that more efficiently, so it’s better to up the intensity and go for the overall burn.

Myth: Six-pack abs are just 1,000 crunches away.

You said: “[I believed I could] spot train fat away . . . I used to try and work my hips and stomach like crazy thinking the fat would just go away because I worked those areas so hard. Now I know that it is a total body workout plus cardio AND a good diet will get me there.” — teacupkat
Fact: Toning exercises are important for obtaining definition, but without the right plan your well-defined muscles will be hidden under a layer of fat. To banish the belly, stick to a healthy balanced diet and remember to do high-intensity cardio exercises to burn that stubborn fat as well.

Myth: Doing cardio is the only way to lose weight.

You said: “[I believed] that cardio was the only way I could ever lose inches and pounds. It wasn’t until I got a stress fracture in my foot from too much running and switched to lifting weights three times a week with a trainer that I realized the importance of strength training — and I actually got down to a size 2!” — laellavita
Fact: It’s not all about cardio, however. Some of you believed that cardio exercises were your magic ticket to shedding pounds, but as mentioned above a balanced exercise routine should include strength training as well, since more muscle mass equals higher metabolism. In fact, not only should you become a regular in the weight room, but you may want to try out heavier weights as well; studies have shown that women who lifted heavier weights and did fewer repetitions upped their caloric burn compared to women who used lighter weights and did more reps.

Source: Thinkstock

 

May 27, 2011 Posted by | Uncategorized | , , , , , , , , , , , | 6 Comments

6 Health Benefits to Strength Training

6 Health Benefits to Strength Training

You know your body benefits from heart-pumping exercise such as brisk walking at least 30 minutes a day. But don’t forget to work strength training into your routine, too.

Strength training doesn’t mean you’re destined to become a Hulk-sized body builder. And it doesn’t mean you have to spend hours hoisting hefty weights. Strength training can start at any age. Lifting weights just two or three times a week for 20 or 30 minutes is all it takes to reap the rewards.

While strength training will give you toned muscles, help you maintain or lose weight, and fights against age-related muscle loss, it can also mean so much more to your entire body — with lifelong benefits.

The Strong Benefits

Strength training not only increases muscle strength, but it also increases bone density and improves balance, coordination and mobility. It can also make a positive impact on arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Pain relief. According to a Tufts University study, strength training can be as effective as medication in relieving osteoarthritis pain. The study of older men and women with moderate to severe knee osteoarthritis found strength training decreased pain by 43 percent. It also increased muscle strength and general physical performance, decreased disability and improved the disease’s symptoms.

More stability, fewer fractures. Another benefit of strength training is that it increases flexibility and balance, which are especially important as you age. Poor balance often contributes to falls and broken bones in older people that can lead to disabilities and life-threatening complications. A study in women 80 years and older showed strength and balance training reduced falls by 40 percent.

Denser, stronger bones. Strength training has been shown to increase bone density and reduce the risk of fracture in women age 50 to 70. In addition, a study of postmenopausal women showed gains in hip and spine bone density through two days a week of progressive strength training.

Better blood sugar control. A recent study showed just four months of strength training resulted in significant improvements in blood sugar control. The study participants also gained muscle, lost body fat, decreased depression and felt more confident.

Stronger heart. When the body is leaner, your risk for heart disease is lower. Strength training three times a week has been shown to build aerobic capacity in patients in cardiac rehabilitation. That’s why the American Heart Association recommends strength training to lower heart disease risk and as therapy for patients in cardiac rehabilitation.

How to Get Started
1. Learn the proper technique for lifting weights from an experienced friend, fitness specialist or even through online or printed resources.

2. Aim for a set of 12 to 15 repetitions with a weight that makes it difficult to finish the last repetition.

3. Gradually increase the weight once you can easily do 12 repetitions.

4. Rest a full day between exercising a specific muscle group.
Fuel Your Workouts

ProVantage® from Relìv provides ideal nutritional support for any strength training program with a balance of nutrients formulated to improve performance, endurance, recovery and repair. Packed with 13 grams of muscle-building soy protein, and a host of advanced ingredients, like Tonalin®, MCTs, Creatine, CoQ10 and supercharged amino acids, ProVantage marks a major advancement in the science of sports nutrition.
I really wish I had known about this product when I was playing college volleyball.

Cheers!
Katrina van Oudheusden
Independent Reliv Distributor

March 10, 2010 Posted by | Fitness, Health, Health and Wellness, Nutrition, Reliv, Uncategorized, weight loss, Wellness | , , , , , , , , , , , , , , , , , | Leave a comment

   

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