Tag Archives: exercise

Resistance Bands

Have you ever exercised with resistance bands? I’ve had to do some resistance through some physical therapy for a hip bursitis. After a while, the bands may lose elasticity or dry out with age. Fortunately, they are inexpensive. Another nice thing about them is that they are small so they are portable enough to take on vacation with you!

They work by using your own body working against the bands for resistance. No matter what your fitness level, they will work for you. You may start with the softest stretch band and work your way up to the more difficult band. Join them all together for maximum resistance, if you dare!

Exercises work well for your legs, arms, glutes. There are many different exercises you can use to stretch your muscles. Have a stiff neck, try some upper arm resistance exercises.

Most sets come with a book to help you learn how or you can find some videos to help you along. They range from 10 minutes to 30 minutes in most cases.

Here are some sets you can purchase at Amazon.com:
Lightweight set

Medium set

Higher resistance set

Tonal

Tonal is a new exercise machine that is fully digital. It has a full gym combined into one small package. You can have a full gym right in your own home and exercise whenever you want.

Digital Weight Machine. Tonal has an electromagnetic engine with adjustable arms.

The intelligent coaching gives you coaches to help guide you through your workouts. If it feels you are having any difficulty, it will adjust to you so you can finish. There are many coaches to choose from that will help you get it done. Choose

Personalized. It gets to know your goals and personalizes programs. Some programs are for building muscles, athletic performance, stretching, toning, and cardio.

This will set you back $2,995.

Physical Activity Recommendations from WHO

WHO (World Health Organization) has developed global recommendations for health. Their recommendations include frequency, duration, intensity, type, and total amount for three age groups, including 5-17 years old, 18-64 years old, and over 65.

For children 5-17 years old:
It is recommended that children should have at least 60 minutes of moderate to vigorous activity per day.
Over 60 minutes has greater benefits.
Most of the activity should be aerobic, but include muscle strengthening.

For adults aged 18-64:
The recommendation for this age group is 150 moderate-intensity aerobic activity through the week or 75 minutes vigorous-intensity activities.
Aerobic activity should be spurts of 10 minutes or more.
For added benefit, increase moderate-intensity to 300 minutes per week or 150 vigorous activity per week.
Muscle-strengthening should take place 2 or more days a week.

For adults over 65:
The recommendation is similar to aged 18-64: 150 minutes moderate-intensity aerobic or 75 minutes of vigorous-intensity activity per week.
Aerobic in spurts of 10 minutes or more.
For more benefits, jump up moderate activity to 300 or 150 vigorous-intensity activity.
Older adults with poor mobility should work on balance and to prevent falls 3 or more days per week.
Muscle-strengthening 2 or more days per week.
If they cannot do the above, they should be as physically active as their abilities allow.

http://www.who.int/dietphysicalactivity/factsheet_recommendations/en/
http://www.who.int/dietphysicalactivity/publications/9789241599979/en/

Vacation Tips to Maintain Fitness

Well-known fitness expert Chris Powell has some tips for you as he showed on Good Morning America to maintain fitness when you are on vacation. He has some lighter quick exercises you can do so you do not lose what you have built your fitness level to.

According to Chris, your cardiovascular system de-conditioning starts in 7-10 days. Muscles start to atrophy in 2 weeks and you will see loss in strength in 3-4 weeks. Once you are on vacation and stop exercising, it may even be harder for you to get back into your routine.

Some of his routines are as short as 5 minutes each. He starts with “sofa” squats on the front of a chair in 20-second intervals with 10 seconds rest in between for 5 minutes for lower body. He then moves to the back and does some pushups on the back of the chair for another 5 minutes in 20-second intervals for upper body. He then goes on to do 10 back lunges, 10 Hindu pushups, and 10 jack knife crunches on the chair.

Fighting Obesity

If you are fighting being overweight, exercise alone is not the answer. There was a recent study by the American Diabetes Association done with mice. They had running wheels in their cages but they would lock them for several days at a time. What they found was interesting. When the wheels were locked, the mice roamed around the cage expending energy through walking around. When the wheels were then unlocked, they would run the wheel, but decreased expending their energy off the wheel.

Let’s equate that to us. When we exercise at a gym, on a treadmill, take a walk or however we get our spurts of exercise, do we tend to sit around more because we “got our exercise in” rather than keep the momentum going? Do we tend to eat more when we do more vigorous exercise thinking you can because you exercised? We may need to take a step back and look at what we are doing with exercise and eating regimen.