Exercise Articles

Spring Cleaning 101: Burn Calories While You Clean

With spring comes the ever popular, “Spring Cleaning.” While everyone loves to have a clean house, it's also good to know that you can burn some decent amounts of calories (thereby losing some weight) while you are doing your Spring Cleaning this year.

Here are some calorie breakdowns:

• Window washing : 226 calories
• Scrubbing floors : 291 calories
• Dusting : 97 calories
• Scrubbing toilets and tub : 246 calories
• Vacuuming : 317 calories
• Cleaning gutters : 258 calories
• Sweeping : 194 calories
• Mopping : 153 calories
• Washing dishes : 77 calories 

Editor's Note: The calories burned estimates listed here are based on one hour of cleaning for a 155- pound woman.

Fitness for All: Recreational Workouts and the Calories They Burn

Tired of your typical gym routine? Day in and day out you are hitting the gym and getting bored. If you still want to be active and burn calories, without the hum drum of being indoors at the gym every day, you can try one of these recreational activities that are not only fun and exciting but great calorie burners!

• Cycling is one of the best non-weight bearing exercises and depending upon your speed you can be burning around 300 to 400 calories in just a half hour.  Cycling provides a great cardio workout and builds your calf and leg muscles.
• Swimming is an excellent overall body workout burning up to 360 calories in a half hour time depending upon what swimming stroke you are using.  The best swim workout is interval training : swim two lengths, take a breather, and then repeat.
• Because rock climbing relies on quick bursts of energy to get from one rock to the next, your strength, endurance and flexibility will significantly improve, plus you will be burning about 370 calories every half hour.
• Running is a great cardio-respiratory workout, burning about 450 calories every 30 minutes : based on an 8-minute mile.  Your leg strength and endurance will also benefit greatly from a good run.
• Racquetball is a great recreational workout burning 300 calories in simply 30 minutes along with building your lower body strength, endurance, and back and abs flexibility.  Just be sure to warm up first to avoid twisting an ankle!
• Because of the non-stop action of basketball, you will burn more than 285 calories every half hour that you play.  Basketball also helps to develop flexibility, cardio-respiratory health and endurance. You also need to warm up properly before an intense game of hoops, so you don't get injured.
• Rowing burns about 280 calories every half hour and is a great way to burn extra energy. It also builds up endurance, strength and muscle in your shoulders, thighs and biceps.  In the same vein as rowing, but not as high in calorie burning are kayaking and canoeing, which each burn about 170 calories in a half hour.

Fitness for All: Spinning Basics

Been to a gym lately that offers spinning/cycling classes and wonder what it's all about?  Spinning classes are rising in popularity as they provide an excellent alternative to the “same old” exercise routines.

According to www.aboutaerobics.com, indoor cycling began in 1989 and has endured as a popular exercise routine.  Classes are usually held in the aerobics section of gyms and last between 30 and 60 minutes.

Spinning can burn 500 calories or more in a short amount of time and, believe it or not, is actually a low impact activity for all ages.

Many assume that the class is just like riding a bike : without actually going anywhere.  But spinning actually involves jumps, hills, jogs, runs and other moves that are performed on the bike by either moving your body position and/or adjusting the resistance : or tension : of the bike.

Spinning does take some getting used to. Experts and instructors will warn you that, as beginners, you will encounter soreness in various places on your body.

Many serious spinners purchase padded seats and special shoes to eliminate any discomfort that might come from the bike.

Take it easy at first : try a beginner's class or incorporate it once or twice a week into your workout routine.  Mix in other forms of exercise such as yoga, weight training and swimming with your spinning routine.

Remember, the first few classes will be uncomfortable, but the benefits of this unique exercise are worth the adjustment!

Fitness for All: How Fit Are You?

If you are looking to “get fit” in 2018, take these three self-tests to find out how fit you are first!

How are your muscles?  Do some push-ups.  A 30-year old man should be able to 35 push-ups while a 30-year old woman should be able to do 45, while her knees are on the floor.  For every decade after 30, the number of push-ups decreases by 5 for each gender.

How is your flexibility?  Sit on the floor with your legs straight in front of you, slightly apart.  Extend your arms placing your one hand on top of your other hand, fingertips forward and reach for the space in between your feet.

Women under the age of 46 should be able to reach at least two to four inches past your feet.  Older women should be able to reach the soles of their feet.  Men under the age of 46 should be able to reach the soles of their feet.  Older men should aim to be within three to four inches of their soles.

What's your heart rate?  Begin by exercising for 18 minutes at 80 to 85 percent of your maximum heart rate : for men, 220 minus your age; for women, 208 minus .82 times your age.  Then exercise all out for three minutes.  Check your pulse.  Rest for two minutes and then check it again.  Your heart rate should have dropped by at least 66 beats.  The faster it drops the more fit you are.