August 11, 2011

Are you tired of making excuses as to why you’re not exercising every day? Do you have a busy schedule and don’t know how or when to head to the gym? Are you bored of the same old workout routine or exercise DVD’s that you squeeze into your day?  Well, I’m here to bring you some good news! Although the current IOM recommendations suggest that people should exercise 1 hour in duration for most days of the week, new research has determined that raising your heart rate for as little as 10 minutes can benefit your health and your waistline. The latest studies have indicated that people who work out in 10-minuite increments throughout the day lost more weight and were in better aerobic condition than people who work out continuously for 30-60 minutes every day. Your body is able to circulate more blood, provide more energy, and burn more calories in a shorter amount of time- which is great news to those with a busy lifestyle!

Raising your heart rate for as little as 10 minutes can benefit your health and your waistline

Bottom Line: Instead of focusing on all of the exercise that you CAN’T do throughout the day, focus on the 10 minutes of exercise that you CAN fit into your day. You can complete 10 minutes of activity when you first wake up in the morning, during your lunch break at work, after dinner, or in the evening when you’re watching your favorite television shows. There are so many different ways to incorporate 10 minutes of activity into your day. The following are a few examples to get you started:

• Buy an exercise ball and use it as your chair in your at-home office. That way you’re burning extra calories while you are answering last minute emails and phone calls!
• Purchase a pair of hand weights or resistance bands and tone your upper and lower body while watching TV at night.
• Complete a 10 minute workout on Exercise TV or On Demand television. It’s a great way to elevate your heart rate in a short amount of time.
• Use the 10 minutes to run one mile or walk a half mile outside.
• Take your dog for a walk after dinner
• Challenge yourself to complete 20 pushups, 20 sit-ups, 20 jumping jacks, and 20 mountain climbers in 10 minutes.
• Buy a yoga mat and try some yoga and pilates moves to stretch your body and become more flexible.

August 4, 2011

When exercising in extreme heat, be sure to take in plenty of fluids and wear proper clothing.  Take the time to try and plan your workout to avoid extreme heat when possible.

Both exercise and air temperature increase core body temperature, so your body in turn sends more blood to circulate through the skin to try and cool itself.  This process leaves less blood for your muscles which then causes your heart rate to increase.  If the humidity is high in addition to the extreme heat, your body will also face the stress because your sweat will not evaporate quickly from your skin.  This will also cause your body temperature to increase even more.

A few heat related illnesses to be on the lookout for are as follows:

Heat cramps which are painful muscle contractions that usually affect the calves, quadriceps, and abdominals.  They may feel firm to the touch when this occurs.

Heat exhaustion occurs when your body temperature rises as high as 104 degrees.  You may experience nausea, vomiting, headache, fainting, weakness, and cold, clammy skin.  If left untreated this condition could lead to heat stroke.

Heatstroke is and an extremely life-threatening emergency condition that occurs when your body temperature rises above 104 degrees.  Your skin may feel hot but your body may stop sweating to cool itself.  In some cases people will develop confusion and irritability.  Seeking immediate medical attention could help prevent brain damage, organ failure, or even death.

For some people with chronic health problems, exercising indoors when the outside temperature is extremely hot may be the best option.  But for those who do choose to exercise outdoors during these hot summer days…enjoy and Be Careful!

 

July 25, 2011

While ANY exercise is considered beneficial to your body and your health, to get the most heart-healthy rewards, you need to stay in the “zone.” What do you mean by zone? Heart rate zone, that is! Your optimal exercise range is usually between 40-80% of your maximum heart rate. In this zone, you will experience the greatest calorie burn and the most effective cardiovascular benefits. Many heart rate monitors measure maximum heart rate and calories burned.

Here is a simple formula you can use to find your heart rate zone range:
220- your age= maximum heart rate (MHR)
MHR x 0.5 = 50% of MHR
MHR x 0.8 = 80% of MHR
For example, if you are 40 years old, your MHR would be 180 (220-40). Your heart rate range should be between 90-144 beats per minute, based on the calculations above.

Want some more workout advice? Here are 3 tips to help keep you in shape this summer:

1. Perform exercises that use multiple muscle groups at the same time for max calorie burn in each workout session. For example, perform squats and shoulder presses instead of just shoulder presses.
2.  Complete workouts in circuits. This will require you to move faster and maintain an elevated heart rate in order to burn more calories in a short amount of time.
3. Try combination moves such as lunges with bicep curls, deadlifts and upright rows, squats and shoulder presses, and plank and rows in order to save time and get results fast!

Remember, you can eat through ANY amount of exercise if you are careful with what you are putting into your body.