exercise
Fit In Exercise by Taking the Stairs
If you know you need to get active but aren't sure how to make time for it, you can start by taking the stairs. Heading for the stairwell instead of the elevator will help you burn more calories, strengthen your muscles, and protect your heart!
Want more on this tip? Read the blog post!
Physical Activity Is a Great Substitute for Smoking
Thinking about quitting smoking? Make sure your quitting plan includes a daily dose of physical activity. Research shows that ex-smokers who start a regular physical activity program right after quitting may be more likely to stay butt-free. Why?
Build Up Physical Activity Slowly
If you haven’t been physically active for years, be sure to start with a goal that is realistic and manageable for you. You might start with 20 minutes of walking twice a week for 2 weeks. If that is too much, start with 10 minutes. Just be sure that the activity you’re doing is realistic for what your body can do.
Caffeine Can Boost Your Workout
Drink coffee or other caffeinated beverages prior to exercising and you may be able to work out harder. Several studies, including a recent one at the University of Illinois, have shown that when exercisers ingest caffeine before a workout, they report experiencing less pain. Caffeine is a diuretic, so compensate with extra water during and after your workout.
Practice Interval Training
To lose more weight and train your heart, practice interval training. Start by walking for two minutes, then jogging for one minute, or set the treadmill at a higher angle to simulate walking up a hill. Experts say that alternating the intensity of your workout this way burns more calories to help you shed pounds faster.
Regular Exercise Can Improve Your Quality of Life
Most of us choose exercise for the health benefits. But a study published in the Archives of Internal Medicine found that there exercise offers many emotional benefits, too.
Watch What You Eat After Exercising
Working out isn't a free pass to eat what you want, found a study reported in PLoSONE, a Public Library of Science online journal. Researchers followed 411 overweight, sedentary women with an average age of 57 who were not dieting for a period of six months.
To Keep Boredom at Bay, Rent or Borrow Exercise DVDs
Working out to an exercise DVD at home offers the ultimate in convenience, but it can get boring to follow the same routine week after week. Plus, after awhile you’re bound to plateau. To keep things interesting: Sign up for a Netflix account, which has thousands of exercise DVDs you can rent.
Strength Training Leads to Weight Loss
According to a University of Memphis study, squats and other large muscle strength-building exercises like lunges, rowing, and overhead presses are as useful a tool for weight loss as cardiovascular exercises, like cycling or running. This may be because while cardio burns more calories, strength-training builds muscle and muscle burns more calories than body fat.
No Time for the Gym? Try Wii Fit
Video games aren't just for kids: Wii Fit (a "game" for the Wii) offers yoga, strength training, balance, and aerobic training that can help you ease into a regular exercise routine. While Wii Fit won't get you the kind of intense workout you might get at the gym, most fitness pros agree that it's better than getting no exercise at all.
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