Home » Posts tagged "exercise" (Page 4)
What’s one of the best ways to boost your heart health? Exercise! But be careful not to over-do it. Pushing too hard can deprive your muscles of needed oxygen, which leads to soreness and fatigue. In order to gain maximum health benefits from working out, the key is to reach–and maintain–your target heart rate.
It’s best to exercise within your target zone for 20 to 60 minutes per session. To find your target heart rate, choose one of two methods:
1. The Talk Test
You’ve found the right intensity if you can carry on a brief conversation while exercising. If you can easily carry on a long conversation, try pushing a little harder. But decrease your intensity if you have trouble getting out a sentence.
2. The Formula
For those who prefer the scientific method, follow this simple formula: 220 minus your age, multiplied by .55 to .85. In other words, your target heart rate is between 55 percent and 85 percent of your maximum heart rate.
Exercise in winter? It can be done! All you need is a little childlike spirit. Become a kid again with these fun cardio activities that burn calories and work your muscles–all while having tons of family fun.
Ice skating: Strap on the skates for some healthy figure-8s. Ice skating burns approximately 500 calories per hour.
Snow shoeing: Take the family on a winter nature walk! Trekking through the snow burns 400 or more calories an hour.
Cross-country skiing: This excellent sport works muscles you didn’t even know you had, burning more than 400 calories in an hour.
Downhill skiing: Feel the exhilaration of brisk air in your lungs while you zoom downhill to the tune of 300 calories per hour.
Build a snowman or snow fort: Aw, come on, who doesn’t love a snowman? This fun family activity can be good for your mental and physical health. Rolling and trudging through snow in the yard burns 285 calories an hour.
Sledding: Climbing uphill is great exercise — burning nearly 400 calories an hour — all for the bonus reward of whizzing back down with happy kids shrieking in your ear.
All calculations are based on a 150-pound person.
Store displays and music on the radio station seem to indicate that the holiday season is upon us. Thanksgiving feasts are being planned, December parties organized and in some cases end of the year resolutions considered. New Year’s resolutions are as common as apple pie. More than half of Americans consider exercising more while more than one third cite weight loss as their New Year resolution. Others double up the promise by committing to do both in the upcoming year. But despite all the good intentions, most resolutions are soon forgotten come spring.
Studies have shown time and time again that for a resolution to succeed certain parameters have to be in place. Probably the most important is how well our resolutions, goals or promises are articulated. Ideally goals should be S.M.A.R.T.
S = Specific
Vague goals will likely fail. Instead of “I want to lose weight,” consider making “I want to lose 15 pounds by June” or “I want to lose one pound a week” the goal. The more specific the goal, the better the results.
M = Measurable
Can you measure your success? Ask yourself “Is there anyway I can measure how I am doing?” or “How will I know that I have reached my goal?” For example: “I want to drink more water” does not really tell you how much more you want to drink. A better goal might be “I want to drink 8 cups of water each day,” or consider “I want to drink two more cups of water than what I am currently drinking every day.” These goals tell you exactly how much, and it will be easier for you to measure how well you are doing with this goal.
A = Achievable
Ask yourself: “What is important for me to achieve?” or “Is my goal too easy or too hard?” This is where you have to really know yourself and be honest with yourself. If you make the goal too easy you won’t really feel that you have accomplished much. If you make it too hard you might feel disappointed if you don’t reach it.
R = Realistic
Ask yourself: “Am I willing and able to work toward this goal?” and “How hard am I willing and able to work toward this goal?” If you truly believe that you can achieve your goal, you most likely will. You can make hard goals that are realistic but know how challenging your goal should be.
T = Time
Ask yourself: “Have I given myself enough time to reach my goal?” S.M.A.R.T. goals usually include some sort of deadline or timeline. “I will lose weight this year” does not really tell you much about when you will lose the weight. Will you lose all you want the first month or the last month of the year? Again, you have to be honest and be able to articulate how long you are willing to give yourself to reach your goal. Deadlines also give you something to look forward to during your efforts.
When resolving to change a habit, do it slowly. Focus on one habit at a time. Working on too many habits at once will likely be frustrating. Also, don’t forget that you don’t have to set just one big goal for the behavior you want to change. You can start by focusing on short term baby steps that lead to your overall goal. So you may want to focus on ways to cut down on evening snacking for example, which ties in to your overall resolution to lose weight. However, remember to make these short term goals S.M.A.R.T. goals as well for better results.
One strategy to help individuals lose and keep off the weight is to track what and how much they eat. Tracking also helps individuals start and consistently maintain an exercise routine. For example, pedometers track how many steps a person takes in a day, while keeping a food journal allows them to view their daily food intake.
Food journals have come a long way from the pen and paper version. The tediously written food logs that were very time consuming to complete are long gone. Today there is a myriad of weight-management applications at our disposal. These food and nutrition programs are available online, and the apps are available on smartphones or tablets.
Some apps are more user friendly than others, and in order to know which one would work best you may have to try a few before deciding on one. Basically, the apps allow you to enter the foods you eat on a daily basis, giving you access to an enormous database of foods to choose from. Some allow you to track your consumption of water, your physical activity and your weight as well as other measurements such as waist circumference. At the end of the day a daily report on calories and nutrients consumed as well as other variables is available for viewing.
However, like buying a new car in which you have a choice of one with standard features or one with more bells and whistles, some weight management apps have more to offer than others. For example, some apps will provide additional information about specific nutrients like sodium or saturated fats, while others simply report on calories, fats, proteins and carbohydrates.
Many apps provide an opportunity for social support. You can sign in to join a ‘community’ or ‘team’ – groups of people sharing a same goal or having something in common. “Mommies over 40,” for example, brings together mothers over the age of 40 while “Healthy Hearts” is a group of people with heart health issues that support each other, share information and learn from each other. These teams may have a blog where each team member can communicate or share resources with other members of the group, communicate about events, etc. It provides support and a means to reach out to others who may be struggling or experiencing the same things as you.
Research suggests that establishing a support network can be extremely beneficial for successful weight loss. Online supports groups can be very helpful to many.
To learn more about these apps, a review of the 10 most popular free weight management apps is available through the Academy of Nutrition and Dietetics. According to this review, some of the top free weight management apps include Myfitnesspal.com, Caloriecount.com and Sparkpeople.com along with many more that were reviewed.
As you work toward achieving a health goal, it may help to track your efforts. Weight management apps allow you to see how well you are doing regarding nutrition and fitness and provide you the opportunity to make corrective actions quickly if needed.