Exercise Articles

Burning Calories in the Snow

Let's face it.  Most of us don't have the luxury of living in a climate where it is warm and sunny 12 months out of the year.  Instead we must learn to deal with all four seasons ,including the dreaded winter.

But, thinking positively, there are plenty of things to do outdoors in the winter where you can burn calories : lots of them!  So, try one of these high-intensity, fun winter activities today:

• Cross country skiing
• Downhill skiing
• Snowshoeing
• Hiking
• Dog-sledding
• Zip lining
• Sled riding : especially if you find a really steep hill!

• Snow tubing

It's important to keep in mind that whatever winter outdoor activity you decide to take part in, it's necessary to dress in layers, remain hydrated and watch for signs of hypothermia.

Remember to warm up first.  Just like you were working out indoors, warming up first before you get started working out outdoors is definitely important.  Colder temperatures can cause your muscles to tighten up, so a proper warm up session will help prevent injury.

When you come in from out of the cold, it's also important to NOT strip down and remove all of your layers.  Give your body time to adjust from your outdoor workout.  Post-exercise hypothermia is possible, so be sure to let your body adjust before taking off all of those layers.

Staying hydrated is also a big one, so be sure to have plenty of water on hand for whatever outdoor activity you choose.

Fitness for All: New Year! New Workout!

Try these quick and easy ways to jump start your new workout regimen in 2017!

• Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day.  If you aren't reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.
• Add jumping to your exercise routine : also known as plyometric moves : to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.
• Spend the extra money to purchase good work out necessities : clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.
• Don't spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.
• Consider the other ways that you can lose weight without really trying : clean the house and burn 200 calories or work in the garden and burn 272 calories.
• Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.
• Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.
• Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.
• Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

Health Expert research about exercise

Health experts are constantly conducting research and learning more and more about the benefits of exercise for the elderly.  Sedentary adults are more likely to suffer from heart disease, diabetes, high blood pressure, certain cancers, and joint and muscle disorders.

To help ward off these conditions and to deal with the everyday wear and tear that aging has on our bodies, experts suggest that individuals over the age of 50 should consult their physician and a personal trainer to come up with a fitness plan that works for them.

Another condition that exercise for the elderly has proven to help is the arthritis-striken.

The appropriate exercises can reduce inflammation and relieve stiffness in those particular joints.  It also increases flexibility, muscle strength, power and stamina.

Elderly adults who exercise also gains the benefits that their younger counterparts also gain including: weight control, the ability to manage daily stress and improved self-confidence.

Experts have also found that exercising as you age can also reduce the risk of premature death, can curb depression and minimizes the development of brittle bones.

Burn some fat with these great workouts!

Even though sweater and parka weather is upon us, ‘tis the season to sculpt away that unwanted fat, because let's be honest any season is the perfect time to sculpt away that unwanted fat, right?

In order to fight fat and sculpt, you need to target your biggest problem areas : like your glutes, thighs, and love handles. Follow these fat-busting moves to get in the best shape this season (or any season!)

Problem : Under arm jiggle

Solution : Tricep dips

Sit on the floor or a bench with knees bent at 90 degrees and palms facing out, behind you. Raise your body up and down, dipping your rear until it hovers just above the ground. Keep your elbows pointed straight behind you, and you should feel it in your triceps. Do for 60 seconds, and repeat three times.

Problem : Inner thigh jiggle

Solution : Sumo squat

With a dumbbell in each hand, stand with feet hip-width apart, knees slightly bent, and toes pointed out. Keeping a tall spine, stand up straight, bringing your right foot to meet your left. Then, return to low squat position. Repeat for 20 to 25 reps; do 3 or 4 sets.

Problem : Love handles

Solution : Side forearm plank

Start with a traditional forearm plank, elbows under shoulders and forearms parallel, abdominals engaged. Slide your palms toward your centerline so your thumb and forefingers connect. Then stack your left hip on your right, placing your left palm on your left hip. Use your abs and pull your navel to your spine as you press your shins and thighs together. Reach your left (or top) arm up to the sky to open your chest while you press your hip up. Press up 10 times. Repeat on right side.