http://exercise.about.com/ Get the latest headlines from the About.com Exercise GuideSite. http://clk.about.com/?zi=1/1hh http://www.about.com/ 118 20 en-us 2009-11-04T07:00:46Z Wed, 04 Nov 2009 07:00:46 +0000 hourly 1 2000-01-01T12:00+00:00 http://exercise.about.com/b/2009/11/06/whats-causing-your-weight-gain.htm <p>I once had a client who, after working with me for about a month, nearly stabbed me with my body fat calipers. The reason?  She had actually gained weight rather than losing it, which, as you can imagine, wasn't our primary goal. While I'm sure many of my clients fantasize about stabbing me (a good reason never to give out my home address), gaining weight after starting an exercise program is something many people experience.</p> <p>The reason for this weight gain is usually related to the calories in/calories out equation - namely, more calories are going in without them realizing it. That's what happened with my client who, after keeping a food journal, realized she was eating more at her meals than before she started exercising. It was a good thing we found that out before she became physically violent.</p> <p> There are other reasons we may gain weight including:</p> <ul> <li><b>Overstimating calories burned</b> - This is easy to do, especially if you're relying on cardio machines, which <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/f/machinecalories.htm">aren't always accurate</a>. This is particularly problematic when you're relying on those numbers for weight loss. If a machine tells you you just burned 500 calories, but you really only burned 200, it's easy to miscalculate your calorie needs and overeat. <li><b>Eating too much</b> - Like my client, it's easy for new exercisers to overcompensate for their workouts by eating more. Keeping a food journal can help keep you on track. <li><b>Relying on the scale</b> - When you start exercising, you may <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/losinginches.htm">lose body fat</a>, which isn't always reflected on the scale. You may be making progress without even realizing it. <li><b>Medical conditions or medications</b> - If you're on certain medications or have a condition, such as thyroid problems, it may be more difficult to lose weight. </ul> <p>There are a number of other areas to look into if you're gaining weight and you can find out more in <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/f/gainingweight.htm">what's causing your weight gain</a>.</p> <p>In my experience, weight gain is almost always caused by eating too much, but what about you? Did you gain weight after you started exercising? What was the problem and how did you deal with it? Leave a comment and tell us about your experiences.</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/06/whats-causing-your-weight-gain.htm">What's Causing Your Weight Gain?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Friday, November 6th, 2009 at 07:00:11.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/06/whats-causing-your-weight-gain.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/06/whats-causing-your-weight-gain.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/06/whats-causing-your-weight-gain.htm&zItl=What's Causing Your Weight Gain?">Email this</a></p> http://exercise.about.com/b/2009/11/06/whats-causing-your-weight-gain.htm Fri, 06 Nov 2009 07:00:11 +0000 2009-11-06T07:00:11Z http://exercise.about.com/b/2009/11/04/are-you-an-exercise-perfectionist-2.htm <p>While plenty of people struggle to exercise on a regular basis, there is another group of people (or "freaks" as my husband calls us) who actually struggle to take breaks from exercise. For this type of exerciser, completing every workout with 100% effort is the norm. In fact, working at 100% is something this exerciser comes to expect.</p> <p>But what happens when he catches a cold, or he doesn't sleep well or he's just <i>tired</i>? He may still push himself to the usual levels of intensity despite the fact that his body (and, perhaps, his mind) just isn't up for it. That can lead to unsatisfying workouts, poor performance and a feeling of failure. Over a period of time, it could lead to other problems such as <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exercisehealth/a/toomuchexercise.htm">overtraining</a>, depression and burnout.</p> <p>If you're an <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/experfectionist.htm">exercise perfectionist</a>, you may find it hard to back off of your workouts or take recovery days. You may expect nothing less than perfection, even when perfection is out of reach. You may constantly worry about failure and ignore even your smallest successes. </p> <p>Does any of this sound familiar to you? Are you an exercise perfectionist? If you're not sure you can take this <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/library/blperfectionquiz.htm">quiz</a> to, perhaps get some insight into what makes you tick.</p> <p>Be sure to leave a comment and tell us about your perfectionist tendencies and how you overcome them. </p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/04/are-you-an-exercise-perfectionist-2.htm">Are You an Exercise Perfectionist?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Wednesday, November 4th, 2009 at 07:00:46.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/04/are-you-an-exercise-perfectionist-2.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/04/are-you-an-exercise-perfectionist-2.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/04/are-you-an-exercise-perfectionist-2.htm&zItl=Are You an Exercise Perfectionist?">Email this</a></p> http://exercise.about.com/b/2009/11/04/are-you-an-exercise-perfectionist-2.htm Wed, 04 Nov 2009 07:00:46 +0000 2009-11-04T07:00:46Z http://exercise.about.com/b/2009/11/03/no-excuses-exercises-of-the-week-killer-body-weight-moves.htm <p>If you're on the road as much as my husband is, you may have a hard time keeping a workout routine going. While there's often no shortage of fitness rooms or running trails, the missing ingredient is usually time. When you have a day that starts at the crack of dawn and doesn't end until after a long client dinner, the chances of getting in a workout aren't very good.</p> <p>The nice thing about exercise is that you don't need any equipment to do it. When I told my husband this, he informed me that body weight exercises are lame. That was all the motivation I needed to prove him wrong.</p> <p>Below are some of the moves I had him do for a short, simple, yet challenging workout. The key to making body weight exercises challenging is to play around with the exercises, reps, tempo and positioning. For example, adding a side plank to the pushup engages more core and makes the move more intense. Adding short, slow pulses to the around the world lunges (4 pulses per lunge) had him wincing, and I won't even mention what he said about the squat thrusts (add a pushup in there and a jump at the end and the sweat starts to flow). The plank with a knee bend is a great exercise for the core and adding <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/cardioworkouts/ss/cardioexercises_3.htm">mountain climbers</a> at the end rounded out a decent series of exercises for staying active on the road.</p> <p>These are just a few examples...what about you? What are your favorite killer body weight exercises? Leave a comment and tell us about them.</p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/strengthtrainingworkouts/ss/chestexercises2_8.htm">Pushup with side plank</a></p> <p><a href="http://exercise.about.com/od/strengthtrainingworkouts/ss/chestexercises2_8.htm"><img src="http://z.about.com/d/exercise/1/0/T/H/hpushplank3_small.jpg"><img src="http://z.about.com/d/exercise/1/0/V/H/hpushplank4_small.jpg"></a></p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/lowerbodyworkouts/ss/lunges2_5.htm">Around the World Lunge</a></p> <p> <a href="http://exercise.about.com/od/lowerbodyworkouts/ss/lunges2_5.htm"><img src="http://z.about.com/d/exercise/1/0/L/t/aroundtheworldlunge1_small.jpg"><img src="http://z.about.com/d/exercise/1/0/I/t/aroundtheworld2_small.jpg"><img src="http://z.about.com/d/exercise/1/0/J/t/aroundtheworld3_small.jpg"></a></p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/cardioworkouts/ss/cardioexercises_2.htm">Squat Thrust</a> </p> <p><a href="http://exercise.about.com/od/cardioworkouts/ss/cardioexercises_2.htm"><img src="http://z.about.com/d/exercise/1/0/H/J/csquatthrust_small.jpg"><img src="http://z.about.com/d/exercise/1/0/N/J/csquatthrust2_small.jpg"></a></p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/abs/ss/abmoves1_6.htm">Plank with Knee Bend</a></p> <p> <a href="http://exercise.about.com/od/abs/ss/abmoves1_6.htm"><img src="http://z.about.com/d/exercise/1/0/D/t/plankknee2_small.jpg"><img src="http://z.about.com/d/exercise/1/0/B/t/plankknee_small.jpg"></a></p> <p><b>More Body Weight Resources</b></p> <ul> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/weightlifting/a/noweightwkout.htm">Body Weight Exercises</a></p> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exerciseworkouts/l/blnoweightwkout.htm">No Weight Workout</a></ul> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/03/no-excuses-exercises-of-the-week-killer-body-weight-moves.htm">'No Excuses' Exercises of the Week - Killer Body Weight Moves</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Tuesday, November 3rd, 2009 at 07:00:05.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/03/no-excuses-exercises-of-the-week-killer-body-weight-moves.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/03/no-excuses-exercises-of-the-week-killer-body-weight-moves.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/03/no-excuses-exercises-of-the-week-killer-body-weight-moves.htm&zItl='No Excuses' Exercises of the Week - Killer Body Weight Moves">Email this</a></p> http://exercise.about.com/b/2009/11/03/no-excuses-exercises-of-the-week-killer-body-weight-moves.htm Tue, 03 Nov 2009 07:00:05 +0000 2009-11-03T07:00:05Z http://exercise.about.com/b/2009/11/02/vote-in-this-weeks-poll-whats-in-your-home-gym.htm <div style="float:right; margin-left: 5px;"><SCRIPT LANGUAGE= "javaScript" SRC="http://guidepolls.about.com/exercise/6826230407/poll.js?linkback=<!--#echo var="SCRIPT_URI"-->"></script></div> <p>Working out at home isn't for everyone. While it's convenient to be able to workout whenever you want, it also takes a certain amount of self-discipline to workout with so many distractions. At the gym, you don't have much of a choice (unless you're doing what my husband calls the Gentleman's Workout - sitting in a hot tub before showering, shaving and going off to work).</p> <p>We know that losing weight and maintaining that weight loss involves predictable things like exercise and healthy eating, but having the right home environment helps as well. <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://www.ncbi.nlm.nih.gov/pubmed/19847584?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&#038;ordinalpos=1">One study</a> published in the Annals of Behavioral Medicine found that people who maintain weight loss usually have exercise equipment at home and fewer televisions around.</p> <p>While this isn't all that surprising, it's interesting to think about how your home environment can contribute to your success. I'm curious about you. Do you workout at home and, if so, does having exercise equipment available all the time make it easier? Do you exercise more? If you're a gym-goer, would you enjoy having exercise equipment at home as well? Vote in this week's poll and tell us about your home exercise equipment and how you use it. </p> <p><b>More Resources for Working Out at Home</b></p> <ul> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/strengthtraininggear/tp/homegym.htm">Basic Home Gym Equipment</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/equipmentapparel/tp/favoritethings.htm">My Favorite Home Gym Gear</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/ua/equipmentapparel/favoritehomegymequipment.htm">What's Your Favorite Home Fitness Equipment?</a> <li> <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/ss/fallintofitness_3.htm">Getting Fit at Home</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/library/blworkoutcenter2.htm">Workouts You Can do at Home</a> </ul> <p>_Source:</p> <p>_{Phelan S, Liu T, Gorin A, Lowe M, et al.<a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://www.ncbi.nlm.nih.gov/pubmed/19847584?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&#038;ordinalpos=1">What Distinguishes Weight-Loss Maintainers from the Treatment-Seeking Obese? Analysis of Environmental, Behavioral, and Psychosocial Variables in Diverse Populations</a>. Ann Behav Med. 2009 Oct 22.}</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/02/vote-in-this-weeks-poll-whats-in-your-home-gym.htm">Vote in This Week's Poll: What's in your home gym?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Monday, November 2nd, 2009 at 07:00:03.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/02/vote-in-this-weeks-poll-whats-in-your-home-gym.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/02/vote-in-this-weeks-poll-whats-in-your-home-gym.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/02/vote-in-this-weeks-poll-whats-in-your-home-gym.htm&zItl=Vote in This Week's Poll: What's in your home gym?">Email this</a></p> http://exercise.about.com/b/2009/11/02/vote-in-this-weeks-poll-whats-in-your-home-gym.htm Mon, 02 Nov 2009 07:00:03 +0000 2009-11-02T07:00:03Z http://exercise.about.com/b/2009/11/01/post-halloween-recovery-plan.htm <p>So? How'd you do last night? Did you eat too much candy or are you patting yourself on the back for your ability to moderate? I have to admit, I had some candy last night - hey, you have to <i>test it</i> before just giving it out, right? Also, my neighbors came by with some Rice Krispies Treats and caught me in a vulnerable moment.</p> <p>Yum.</p> <p>It's nice to enjoy the holiday and, for the most part, I'm a big believer in guilt-free treats. If you want to do some damage control, however, there are ways to add intensity to your planned workout to burn a few extra calories. Below you'll find some ideas for kicking up your workout as well as new workouts you can try, if you're looking for a challenge. </p> <ul> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/ss/addintensity.htm">5 Ways to Add Intensity to Your Workouts</a>. This article covers ideas for both cardio and strength training. Just trying one of these techniques can help you maximize your workout time and burn extra calories. <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/library/blcardioblast.htm">Advanced Cardio Blast Workout</a>. This tough workout for intermediate/advanced exercisers is a great way to blast some calories. The moves are high impact and really get your heart rate up. <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/library/bllowimpactcardioblast1.htm">Low Impact Cardio Blast</a>. If you want the challenge without the jumping, try this low impact circuit workout. <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exerciseworkouts/l/blbegcircuit.htm">Strength/Cardio Circuit</a>. This routine includes two circuits, each of which alternates a cardio move with a strength move. Depending on your time and fitness level, you can do one circuit or you can do both. The cardio moves include some high impact, so you may need to substitute some exercises. <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/b/a/257033.htm">Burn More Calories Right Now</a>. If a workout isn't in your immediate future, there are some ways you can burn calories right now without even changing your clothes. </ul> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/01/post-halloween-recovery-plan.htm">Post Halloween Recovery Plan</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Sunday, November 1st, 2009 at 07:00:42.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/01/post-halloween-recovery-plan.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/01/post-halloween-recovery-plan.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/01/post-halloween-recovery-plan.htm&zItl=Post Halloween Recovery Plan">Email this</a></p> http://exercise.about.com/b/2009/11/01/post-halloween-recovery-plan.htm Sun, 01 Nov 2009 07:00:42 +0000 2009-11-01T07:00:42Z http://exercise.about.com/b/2009/10/30/the-truth-about-the-fat-burning-zone.htm <p>We've come a long way in the fitness world (yes, I used to wear leg warmers and lift pink dumbbells) but there are still myths out there that persist despite the best efforts of fitness experts everywhere. One of those myths is the one about the fat-burning zone - you know that one, right? It says that working out at a lower intensity will help you burn more fat.</p> <p>I've written quite a bit about this and was drawn back to the topic when I read an article in the October 2009 issue of the IDEA Fitness Journal. In "The Fat-Burning Zone," Dr. Jason Karp talks about this myth stating that our bodies do rely on fat as fuel when we're working at a lower intensity. As the intensity increases, we use more carbs for fuel. </p> <p>That sounds a lot like fat-burning but, here's what's important: Just because you use fat doesn't mean you actually burn more fat. In fact, if your goal is to lose fat, higher intensity exercise burns more calories overall. As Dr. Karp puts it, "What matters is the <i>rate</i> of energy expenditure, rather than simply the <i>percentage</i> of energy expenditure derived from fat."</p> <p>The bottom line? Lower intensity exercise is great for a variety of reasons but, if your goal is to lose fat, incorporating some higher intensity workouts (particularly <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/cardioworkouts/g/intervaltrainin.htm">interval training</a>) will get you closer to your goal.</p> <p>What do you think about the fat-burning zone? Leave a comment and tell us about it.</p> <p><b>More About the Fat-Burning Zone</b></p> <ul> <li> <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/f/fatburningzone.htm">Working in Your Fat-Burning Zone</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/burningfat.htm">How You Can Really Burn More Fat</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://weighttraining.about.com/od/fatlossweighttraining/a/fat_burn.htm">The Truth About Burning More Fat</a> </ul> <p>_Source:</p> <p>_{Karp, J. "The Fat-Burning Zone." IDEA Fitness Journal, Oct 2009.}</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/30/the-truth-about-the-fat-burning-zone.htm">The Truth About the Fat Burning Zone</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Friday, October 30th, 2009 at 07:00:44.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/30/the-truth-about-the-fat-burning-zone.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/30/the-truth-about-the-fat-burning-zone.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/30/the-truth-about-the-fat-burning-zone.htm&zItl=The Truth About the Fat Burning Zone">Email this</a></p> http://exercise.about.com/b/2009/10/30/the-truth-about-the-fat-burning-zone.htm Fri, 30 Oct 2009 07:00:44 +0000 2009-10-30T07:00:44Z http://exercise.about.com/b/2009/10/29/new-reviews-philips-activity-monitor-and-polar-ft40-heart-rate-monitor.htm <p>I love gadgets, particularly gadgets that relate to exercise and working out - I know, I should probably go out and get a life. Until I find one, I'll happily continue reviewing exercise gear and gadgets that are worthy of the discerning exerciser.</p> <p>This week, I've posted a review of the <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/productreviews/fr/philipsactivitymonitor.htm">Philips Activity Monitor</a>. This little gadget, which is about the size of a Wheat Thin, fits in your pocket and monitors your body's movement throughout the day, letting you know (with flashing green indicator lights) how close you are to your activity goals. I love almost everything about the monitor and the website, which gives you cool graphs to track your goals. I did have a few issues with it as well, which you can read about in <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/productreviews/fr/philipsactivitymonitor.htm">my review</a>. Don't forget to leave a comment if you've had any experience with the Philips Activity Monitor.</p> <p>Next up is my review of the <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/productreviews/fr/polarft40.htm">Polar FT40 Heart Rate Monitor</a>. I love the look of this watch and I also like the innovative features included - like the EnergyPointer and the Fitness Test. I'm not sure every exerciser would like this particular model, especially those who like to have more control over setting their own heart rate zones, but there are some great features that some exercisers might like.</p> <p>Do you have a favorite heart rate monitor or other exercise gadget that helps motivate you? Leave a comment and tell us about it.</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/29/new-reviews-philips-activity-monitor-and-polar-ft40-heart-rate-monitor.htm">New Reviews: Philips Activity Monitor and Polar FT40 Heart Rate Monitor</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Thursday, October 29th, 2009 at 07:00:43.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/29/new-reviews-philips-activity-monitor-and-polar-ft40-heart-rate-monitor.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/29/new-reviews-philips-activity-monitor-and-polar-ft40-heart-rate-monitor.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/29/new-reviews-philips-activity-monitor-and-polar-ft40-heart-rate-monitor.htm&zItl=New Reviews: Philips Activity Monitor and Polar FT40 Heart Rate Monitor">Email this</a></p> http://exercise.about.com/b/2009/10/29/new-reviews-philips-activity-monitor-and-polar-ft40-heart-rate-monitor.htm Thu, 29 Oct 2009 07:00:43 +0000 2009-10-29T07:00:43Z http://exercise.about.com/b/2009/10/28/reader-success-story-how-grandba-b-lost-130-pounds.htm <p>One of the hardest parts of losing weight is giving yourself permission to put yourself first. That's something a lot of us struggle with, including our successful weight loser of the week, Grandma B. At 55 years old, Grandma B realized she need to make some changes in her life if she wanted to avoid future health problems. She had a hard time doing this before because: </p> <blockquote><p>"Somehow I equated taking time for exercise as being selfish. There was always a meal to prepare, or something "more important" to do. It finally dawned on me I may never be around long enough to enjoy the fruits of my labor . . . I want to enjoy my husband, our kids and grandchild. I need to be healthy and active to do that."</p> </blockquote> <p>That's a powerful statement and something many of us can relate to. Read more about <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/How-Grandma-B-lose-130-pounds.htm">Grandma B's amazing weight loss story</a> and <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/form.htm">share your own success story</a>.</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/28/reader-success-story-how-grandba-b-lost-130-pounds.htm">Reader Success Story - How Grandma B Lost 130 Pounds</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Wednesday, October 28th, 2009 at 09:57:54.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/28/reader-success-story-how-grandba-b-lost-130-pounds.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/28/reader-success-story-how-grandba-b-lost-130-pounds.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/28/reader-success-story-how-grandba-b-lost-130-pounds.htm&zItl=Reader Success Story - How Grandma B Lost 130 Pounds">Email this</a></p> http://exercise.about.com/b/2009/10/28/reader-success-story-how-grandba-b-lost-130-pounds.htm Wed, 28 Oct 2009 09:57:54 +0000 2009-10-28T09:57:54Z http://exercise.about.com/b/2009/10/27/exercise-of-the-week-kettlebell-figure-8.htm <p>I'm all about finding new ways to work the abs, which is one reason this exercise has become one of my favorites. The figure 8 involves passing the kettlebell from hand to hand behind the legs as you make a figure 8 motion. This move works on activating the stabilizer muscles of the core while also challenging your balance and coordination.</p> <p> I love this move as a warm up before a dynamic ab workout or just as a way to make my clients stare at me in confusion. It does require concentration and you'll want to start slowly to avoid dropping the weight (which does tend to happen, so do this move on a mat to be safe). </p> <p><b>Do it right</b>: Hold a medium kettlebell in the right hand (I used a 10-lb weight here) with feet hip-width apart and lower into a squat. Bring the weight between the legs, grabbing onto the handle with the left hand behind the left leg. Circle the weight around the front of the leg (you can add a swing for intensity, as shown in the picture, or just keep it small), again bringing it between the legs and grabbing onto it with the right hand behind the right leg. Continue moving the weight in a figure 8, exchanging it from hand to hand, for 1-3 sets of 8-16 reps. </p> <p><a href="http://exercise.about.com/od/exerciseworkouts/ss/kettlebellexercises2_2.htm"><img src="http://z.about.com/d/exercise/1/0/A/u/figure83_small.jpg" alt="Figure 8" /><img src="http://z.about.com/d/exercise/1/0/9/u/figure82_small.jpg" alt="Figure 8" /><img src="http://z.about.com/d/exercise/1/0/7/u/figure81_small.jpg" alt="Figure 8" /></a></p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/27/exercise-of-the-week-kettlebell-figure-8.htm">Exercise of the Week - Kettlebell Figure 8</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Tuesday, October 27th, 2009 at 07:00:34.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/27/exercise-of-the-week-kettlebell-figure-8.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/27/exercise-of-the-week-kettlebell-figure-8.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/27/exercise-of-the-week-kettlebell-figure-8.htm&zItl=Exercise of the Week - Kettlebell Figure 8">Email this</a></p> http://exercise.about.com/b/2009/10/27/exercise-of-the-week-kettlebell-figure-8.htm Tue, 27 Oct 2009 07:00:34 +0000 2009-10-27T07:00:34Z http://exercise.about.com/b/2009/10/26/vote-in-this-weeks-poll-how-are-you-spending-less-on-exercise.htm <div style="float:right; margin-left: 5px;"><SCRIPT LANGUAGE= "javaScript" SRC="http://guidepolls.about.com/exercise/6307610341/poll.js?linkback=<!--#echo var="SCRIPT_URI"-->"></script></div> <p>Whenever I hear anything about the economy, my eyeballs fall out of my head. It's an unavoidable topic, so I just gather them up, pop them back in and get back to clipping coupons. When the economy takes a nosedive, what's the first thing to go in your household? I asked one of my clients this question and she said, without hesitation, "The kids. That's absolutely the first thing to go when I run out of money."</p> <p>I'm pretty sure she was kidding, but I'll check the bedrooms the next time I'm there, just to be sure.</p> <p>Aside from kicking out family members, a lot of us cut things like eating out, haircuts, shopping and $4.00 coffee drinks. Some people have to take it further and get rid of all extra expenses, including those related to exercise. Some of my friends and clients have cut down on personal training, canceled gym memberships or even sold some of their exercise equipment.</p> <p>There are ways to <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/fitnesstoolscalculators/ss/exercisebudget.htm">exercise on a budget</a> and <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/equipmentapparel/a/budget_exercise.htm">save money on equipment</a> and, of course you don't need <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exerciseworkouts/l/blnoweightwkout.htm">any equipment</a> to get a great workout, but I'm wondering how the economy is affecting your workouts. Are you spending less on exercise? If so, how are you saving money and is it making your workouts better or worse? Or have you stopped exercising completely? Vote in this week's poll and tell us how you're spending less on exercise. </p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/26/vote-in-this-weeks-poll-how-are-you-spending-less-on-exercise.htm">Vote in This Week's Poll: How are you spending less on exercise?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Monday, October 26th, 2009 at 07:00:02.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/26/vote-in-this-weeks-poll-how-are-you-spending-less-on-exercise.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/26/vote-in-this-weeks-poll-how-are-you-spending-less-on-exercise.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/26/vote-in-this-weeks-poll-how-are-you-spending-less-on-exercise.htm&zItl=Vote in This Week's Poll: How are you spending less on exercise?">Email this</a></p> http://exercise.about.com/b/2009/10/26/vote-in-this-weeks-poll-how-are-you-spending-less-on-exercise.htm Mon, 26 Oct 2009 07:00:02 +0000 2009-10-26T07:00:02Z http://exercise.about.com/b/2009/10/23/rules-to-live-by-what-rules-help-you-stay-fit.htm <p>How much time do you spend sitting in a chair every day? And how much time do you spend trying to come up with ways to get out of that chair? If you work in an office and use a car to get from one place to another, chances are it's a challenge to do more moving than sitting.</p> <p>When I worked in an office in my previous life, I was chained to my cubicle (I know, it's hard to type with those chains rattling against the desk) so as to be available to my boss, who didn't like it when I took things like breaks or walks or days off. I solved the problem by leaving something critical in my car every morning so I would have to go out and get it. My boss thought I was an idiot ("You left the files in your car <i>again</i>?), but at least I got to take the stairs and get some circulation going.</p> <p>Setting rules for how you do things is one way to sneak in more activity each day. In fact, that kind of random movement can actually <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/secretweightlos.htm">help you lose weight</a> over the long term, so inventing reasons to move can do more than just give you a break from your boss.</p> <p>I talked to a few friends and clients to find out what rules they've set for themselves to be more active and some of them are quite creative:</p> <ul> <li><b>Taking the first parking space</b> - When shopping, make it a rule that you have to pull into the back of the parking lot and take the first space available. <li><b>Ban all moving walkways</b> - When you're at the mall or the airport, make it a rule that you can't use escalators, elevators or moving walkways. <li><b>Have a glass of water </b>- If you get an afternoon craving for something sweet, make it a rule that you have to drink a full glass of water before you give in. <li><b>Eat your veggies first</b> - When eating lunch and dinner, make it a rule that you have to eat your salad or vegetables before you eat anything else on the plate. <li><b>Prepare fruits and veggies right away</b> - Make it a rule that you'll cut up all your fruits and vegetables as soon as you get home from the grocery store.</ul> <p>What rules have you set for yourself to stay more active and healthy? Leave a comment and tell us your rules to live by. </ul> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/23/rules-to-live-by-what-rules-help-you-stay-fit.htm">Rules to Live By - What Rules Help You Stay Fit?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Friday, October 23rd, 2009 at 10:04:33.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/23/rules-to-live-by-what-rules-help-you-stay-fit.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/23/rules-to-live-by-what-rules-help-you-stay-fit.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/23/rules-to-live-by-what-rules-help-you-stay-fit.htm&zItl=Rules to Live By - What Rules Help You Stay Fit?">Email this</a></p> http://exercise.about.com/b/2009/10/23/rules-to-live-by-what-rules-help-you-stay-fit.htm Fri, 23 Oct 2009 10:04:33 +0000 2009-10-23T10:04:33Z http://exercise.about.com/b/2009/10/22/reader-success-story-i-lost-63-pounds.htm <img src="http://z.about.com/d/exercise/1/0/o/u/20090728-2184.JPG" alt="Lost Weight" align="left" /><p> Our latest success story involves one About.com reader who had resigned herself to being overweight for the rest of her life. Her husband helped changed her mind, setting her up with a personal trainer who eventually helped her lose an amazing 63 pounds. As she says, "It is never too late to start - just do it because it will do your health a lot of good!"</p> <p>If you need a little inspiration, read more about <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/I-lost-63-pounds.htm">how she lost weight</a> and <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/form.htm">share your success story</a>, if you have one. </p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/22/reader-success-story-i-lost-63-pounds.htm">Reader Success Story – I Lost 63 Pounds</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Thursday, October 22nd, 2009 at 07:08:45.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/22/reader-success-story-i-lost-63-pounds.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/22/reader-success-story-i-lost-63-pounds.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/22/reader-success-story-i-lost-63-pounds.htm&zItl=Reader Success Story – I Lost 63 Pounds">Email this</a></p> http://exercise.about.com/b/2009/10/22/reader-success-story-i-lost-63-pounds.htm Thu, 22 Oct 2009 07:08:45 +0000 2009-10-22T07:08:45Z http://exercise.about.com/b/2009/10/21/kettlebell-training-is-it-for-you.htm <p>The first time I heard about kettlebell training a few months ago, I was skeptical. Swing around a big, heavy weight? Participate in the number one strength training no-no: Using (gasp) <i>momentum</i>? Um, not so sure about that. </p> <p>Over the past few months, I've done some research and discovered what other people were a bit quicker to pick up on: Kettlebell training is kind of fun. Not fun in the way that, say, going to the beach and sipping cocktails is fun, of course, but fun in the sense that it can breathe new life into your workouts. It's so different from traditional training that it instantly engages your body, and your mind, in a whole different way. </p> <p>I've taken this newfound enthusiasm and put it to good use in a couple of new articles this week. First, <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/exerciseworkouts/a/kettlebelltraining.htm">Kettlebell Training</a> offers a few basics for what it is and how it might benefit you. Second, <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/exerciseworkouts/a/getstartedwithkettlebells.htm">Getting Started With Kettlebell Training</a> offers details about how to choose your weight and a <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/exerciseworkouts/ss/kettlebellexercises.htm">variety of kettlebell exercises</a> to show you what it's all about.</p> <p>Have you tried kettlebell training? How did you get started and what do you think about it? Leave a comment and tell us what you think about kettlebell training.</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/21/kettlebell-training-is-it-for-you.htm">Kettlebell Training: Is It For You?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Wednesday, October 21st, 2009 at 07:00:30.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/21/kettlebell-training-is-it-for-you.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/21/kettlebell-training-is-it-for-you.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/21/kettlebell-training-is-it-for-you.htm&zItl=Kettlebell Training: Is It For You?">Email this</a></p> http://exercise.about.com/b/2009/10/21/kettlebell-training-is-it-for-you.htm Wed, 21 Oct 2009 07:00:30 +0000 2009-10-21T07:00:30Z http://exercise.about.com/b/2009/10/20/getting-back-your-workout-mojo.htm <p>Have you ever had one of those days where, halfway through your workout you suddenly think, "I'm so done with this workout"? There may not be any particular reason - you slept fine, you feel okay, you're doing your usual routine, but the usual drive you have to workout just isn't there. If you're just starting out, this can be a critical time. Skipping the workout may snowball into days or weeks of missed workouts. On the other hand, you may need to back off if it's just not happening. Here are a few tips for getting through a little bad mojo:</p> <ol> <li><b>Cut it short</b> - Overcome a bad mojo day by shifting gears. If your original goal was to run 3 miles or lift weights for an hour, decide you'll go through a long warm up. If you don't feel like continuing after that, give yourself permission to quit and try again tomorrow. <li><b>Give yourself permission to have a bad workout</b> - We sometimes feel guilty when we're having a bad mojo day. We know there's no physical reason not to give our all and forget that mental energy is just important as physical energy. If the mental energy isn't there, you may not be able to workout at your normal level. Give yourself permission to back off and do what you can. <li><b>Go through the motions</b> - There will be times when you don't feel connected to your workout and your goals feel far away. It's tempting to give up completely, but going through the motions can remind you of what you're working for. Everything in life ebbs and flows, including your workout mojo - even if you don't feel it now, you will feel it again. <li><b>Take a break</b> - Mental energy can sometimes overcome lack of physical energy and vice versa, but when both are lagging, that may be a sign you're tired and need to back off. Take a day off or do something simple - take a walk or do some light stretching until you feel fully recovered. </ol> <p>What do you do when you can't find your workout mojo? Do you worry that it's gone forever and try to push yourself harder to get it back? Or do you recognize that it's just one of those days? Leave a comment and tell us about it.</p> <p><b>More Ways to Find Your Workout Mojo</b></p> <ul> <li> <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/keepresolutions.htm">Revisit Your New Year's Resolutions</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/weightloss/a/whynoexercise_2.htm">Recapture Your Exercise Enthusiasm</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/weightloss/a/whynoexercise_3.htm">How Mind Games Can Motivate You</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/">Weight Loss Success Stories</a><br /> </il></p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/20/getting-back-your-workout-mojo.htm">Getting Back Your Workout Mojo</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Tuesday, October 20th, 2009 at 07:00:12.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/20/getting-back-your-workout-mojo.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/20/getting-back-your-workout-mojo.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/20/getting-back-your-workout-mojo.htm&zItl=Getting Back Your Workout Mojo">Email this</a></p> http://exercise.about.com/b/2009/10/20/getting-back-your-workout-mojo.htm Tue, 20 Oct 2009 07:00:12 +0000 2009-10-20T07:00:12Z http://exercise.about.com/b/2009/10/19/vote-in-this-weeks-poll-what-type-of-exercise-helps-you-deal-with-stress.htm <div style="float:right; margin-left: 5px;"><SCRIPT LANGUAGE= "javaScript" SRC="http://guidepolls.about.com/exercise/5701092421/poll.js?linkback=<!--#echo var="SCRIPT_URI"-->"></script></div> <p>The other day, my computer (which is prone to fits of rage), went into a sudden convulsive seizure that effectively ended any hope of finishing my work. I got so stressed out that I smashed it into little tiny pieces, set them on fire and did a ritual victory dance. Man, I love that fantasy.</p> <p>Stress is a fact of life, of course, but there are times when it becomes so pervasive that it feels impossible to get rid of. We may attempt to deal with it with the usual recommendations - deep breathing, meditation, listening to soothing flutey music - but sometimes, the usual tricks just don't work. When that happens, it's tempting to go to the dark side to deal with it - alcohol, drugs, road rage or violent acts against inanimate electronics.</p> <p>We've all heard that <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/healthinjuries/a/stressrelief.htm">exercise can help relieve stress</a> but, for many of us, not just any exercise will do. When I'm fantasizing about destroying my computer, a slow, breathy yoga session just isn't going to cut it. A high intensity kickboxing session (where my imaginary opponent looks a lot like my computer) is often a better choice. </p> <p>I'm curious about you. Do you use exercise to deal with stress and, if so, what's your favorite workout? Does yoga help you calm down or do you prefer a more vigorous workout? Vote in this week's poll and tell us what type of exercise helps you reduce stress.</p> <p><b><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/exercisementalhealth/tp/workoutsforstress.htm">Workouts for Stress Relief</a></b></p> <ul> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/library/blrelaxingstretch.htm">Relaxing Stretch</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/library/bladvancedintenseintervals.htm">Intense Intervals</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/cardioworkouts/l/blcardioendure.htm">Slow and Steady Cardio</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/library/bltimesavertotalbodystrength.htm">Totaly Body - Fast and Furious</a> </ul> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/19/vote-in-this-weeks-poll-what-type-of-exercise-helps-you-deal-with-stress.htm">Vote in This Week's Poll: What type of exercise helps you deal with stress?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Monday, October 19th, 2009 at 07:00:56.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/19/vote-in-this-weeks-poll-what-type-of-exercise-helps-you-deal-with-stress.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/19/vote-in-this-weeks-poll-what-type-of-exercise-helps-you-deal-with-stress.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/19/vote-in-this-weeks-poll-what-type-of-exercise-helps-you-deal-with-stress.htm&zItl=Vote in This Week's Poll: What type of exercise helps you deal with stress?">Email this</a></p> http://exercise.about.com/b/2009/10/19/vote-in-this-weeks-poll-what-type-of-exercise-helps-you-deal-with-stress.htm Mon, 19 Oct 2009 07:00:56 +0000 2009-10-19T07:00:56Z http://exercise.about.com/b/2009/10/16/whats-new-in-fitness-gear-apps-and-more.htm <p>Every week I get emails from people telling me about some new fitness app/website/electronic device/whatnot that I simply have to try. It's unfortunate that I can't try all of these things - well, it's probably a good thing I can't try some of them - but my day only includes 24 hours and I haven't figured out how to change that (not for lack of trying).</p> <p>Over the past few weeks, I've gotten a number of these emails and some of them actually look useful, while others look...well....interesting. Here's the latest:</p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://www.cadenceapp.com/">Cadence</a> - This iPhone/iTouch app is awesome and perfect for runners and walkers who want to move at a certain pace to their own music. This ingenious little app (which costs $2.99) crawls around inside your iTunes and gives you the beats per minute for each song in your library. It then creates playlists based on BPMs for your exercise pleasure. If you've ever spent a few hours trying to find songs to fit your pace, you'll instantly fall in love with this app like I did. I may even leave my husband for it.</p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://shopmeasureupbowl.com/">The Measure Up Bowl</a> - This is another great idea I wish I'd thought of. These bowls include measurements on the inside of the bowl to help you pre-measure your portions. The measurements are different depending on which bowl you get, but range from 1/4 - 2 cups. This is especially good for measuring things like cereal, pasta, ice cream and other foods you may want to keep under control. </p> <p>Muscle Recovery Mattresses - Here's one that begs a question you've probably never asked before: Can a mattress help your muscles recover? Sleeping is obviously important for recovery, but now there are apparently mattresses which feature, "cutting-edge "Muscle-Recovery" materials." This includes anti-sweat properties, performance fabrics and remote-activated adjustment capabilities. I wonder if it will put my workout clothes on for me and make my husband quit snoring?</p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://www.physicalfitnet.com">PhysicalFitnet</a> - This is another interesting website that I haven't gotten to try, but thought I'd throw it out there. This site, which includes a huge database of video exercises, also has WorkoutBuilder Pro - an application that will allow personal trainers to create workouts for their clients. These workouts (which have pictures and videos) can be accessed on the computer or by smartphone. There's a subscription fee, but it's worth a look.</p> <p>What about you? Heard about anything new you'd like to share? Leave a comment and tell us what you're into.</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/16/whats-new-in-fitness-gear-apps-and-more.htm">What's New in Fitness - Gear, Apps and More</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Friday, October 16th, 2009 at 07:00:06.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/16/whats-new-in-fitness-gear-apps-and-more.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/16/whats-new-in-fitness-gear-apps-and-more.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/16/whats-new-in-fitness-gear-apps-and-more.htm&zItl=What's New in Fitness - Gear, Apps and More">Email this</a></p> http://exercise.about.com/b/2009/10/16/whats-new-in-fitness-gear-apps-and-more.htm Fri, 16 Oct 2009 07:00:06 +0000 2009-10-16T07:00:06Z http://exercise.about.com/b/2009/10/15/reader-success-story-jay-lost-200-pounds.htm <p>Wow. That was my reaction when I read <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/Jay-lost-200-pounds.htm">Jay's story</a>. At 420 pounds, Jay decided it was time to make some changes in his life. A local gym was offering a special, the first month for free, and Jay took that first step towards weight loss.</p> <p>His persistence and determination are obvious. He started with 15 minute walks and strength training, gradually working his way up to longer, tougher workouts. His pictures are truly amazing. Learn more about <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/Jay-lost-200-pounds.htm">how Jay lost weight</a> and get inspired - I know I am.</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/15/reader-success-story-jay-lost-200-pounds.htm">Reader Success Story - Jay Lost 200 Pounds</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Thursday, October 15th, 2009 at 11:08:11.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/15/reader-success-story-jay-lost-200-pounds.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/15/reader-success-story-jay-lost-200-pounds.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/15/reader-success-story-jay-lost-200-pounds.htm&zItl=Reader Success Story - Jay Lost 200 Pounds">Email this</a></p> http://exercise.about.com/b/2009/10/15/reader-success-story-jay-lost-200-pounds.htm Thu, 15 Oct 2009 11:08:11 +0000 2009-10-15T11:08:11Z http://exercise.about.com/b/2009/10/14/how-did-you-become-a-personal-trainer.htm <p>Personal training isn't the easy job in the world, but it's certainly one of the most rewarding. It's not just about tortur...er...teaching people about exercise, although that <i>is</i> fun. It's also about being a coach, trainer, friend, confidant and therapist all rolled into one. One of the hardest parts of training is, first, making the decision to become a trainer in the first place, especially if you have a whole other as-far-from-fitness-as-you-can-get career (like I did). Then there's the certification business to figure out and, of course finding a job. All of that can be confusing, something many readers confess when they ask me about becoming a personal trainer.</p> <p>I try to help people out as much as I can, but who better to help others than experienced, seasoned personal trainers themselves? If you're a trainer, how did you brave the wild world of personal training and find success? Share your story in our new <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/becomeapersonaltrainer/howibecameapersonaltrainer/form.htm">interactive form</a> and tell us <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/becomeapersonaltrainer/howibecameapersonaltrainer/form.htm">how and why you became a personal trainer</a>. What advice do you have for others out there who are thinking of taking the plunge?</p> <p><b>More About Becoming a Trainer</b> </ul> <li> <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/forprofessionals/a/ptcareer.htm">10 Steps to Become a Personal Trainer</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/forprofessionals/a/personaltrainer.htm">How to Be a Personal Trainer</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/forprofessionals/a/careers.htm">Careers in Exercise and Fitness</a> </ul> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/14/how-did-you-become-a-personal-trainer.htm">How Did You Become a Personal Trainer?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Wednesday, October 14th, 2009 at 07:00:44.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/14/how-did-you-become-a-personal-trainer.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/14/how-did-you-become-a-personal-trainer.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/14/how-did-you-become-a-personal-trainer.htm&zItl=How Did You Become a Personal Trainer?">Email this</a></p> http://exercise.about.com/b/2009/10/14/how-did-you-become-a-personal-trainer.htm Wed, 14 Oct 2009 07:00:44 +0000 2009-10-14T07:00:44Z http://exercise.about.com/b/2009/10/13/exercise-of-the-week-kettlebell-low-windmill.htm <p>I've been strength training for a long time and one result of long-term training is a fierce dislike of certain exercises. This dislike often originates from familiarity - do a million crunches over your lifetime and they eventually lose their ability to thrill. That's just one reason I'm all about new ways to work the core and this windmill exercise is an excellent choice if you want something new to try.</p> <p>Kettlebell exercises are known for their functionality and the low windmill is no exception. This whole body movement builds a strong back as well as the abs (particularly the obliques), arms and shoulders - all with a bonus of working on balance and stability. Another version is the high windmill, which involves holding the weight in the upper hand.</p> <p>If you don't have a kettlebell, you can use a dumbbell, although you may not get the same challenge - the center of gravity is in a different place when you're using a kettlebell as opposed to a dumbbell. </p> <p><b>Do it right</b>: Hold a medium kettlebell or dumbbell in the right hand, turning the right toes out and the left toes forward. Take the left arm straight up and lean to the right, kicking the left hip out and bending the right knee as you lower the weight towards the floor. Make sure you keep the left arm straight and look up at that hand for more of a challenge. Straighten back to start, keeping the left arm up and repeat for 8-16 reps before switching sides.</p> <p><a href="http://exercise.about.com/od/exerciseworkouts/ss/kettlebellexercises_3.htm"><img src="http://z.about.com/d/exercise/1/0/c/t/windmill1_small.jpg"><img src="http://z.about.com/d/exercise/1/0/d/t/windmill_small.jpg"></a></p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/13/exercise-of-the-week-kettlebell-low-windmill.htm">Exercise of the Week - Kettlebell Low Windmill</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Tuesday, October 13th, 2009 at 09:57:25.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/13/exercise-of-the-week-kettlebell-low-windmill.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/13/exercise-of-the-week-kettlebell-low-windmill.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/13/exercise-of-the-week-kettlebell-low-windmill.htm&zItl=Exercise of the Week - Kettlebell Low Windmill">Email this</a></p> http://exercise.about.com/b/2009/10/13/exercise-of-the-week-kettlebell-low-windmill.htm Tue, 13 Oct 2009 09:57:25 +0000 2009-10-13T09:57:25Z http://exercise.about.com/b/2009/10/12/vote-in-this-weeks-poll-what-have-you-tried-in-order-to-lose-weight.htm <div style="float:right; margin-left: 5px;"> <SCRIPT LANGUAGE= "javaScript" SRC="http://guidepolls.about.com/exercise/4924474123/poll.js?linkback=<!--#echo var="SCRIPT_URI"-->"></script></div> <p> It's time to confess your deepest, darkest weight loss and diet secrets. I know you have some - we all do, whether it's secretly buying weird As-Seen-On-TV weight loss gadgets, trying crazy diets (cayenne pepper and lemonade anyone?) or skipping a few meals.</p> <p>We know there are no <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/shortcuts.htm">shortcuts</a> when it comes to losing weight, yet there are times we're taken in by the incredible marketing geniuses behind infomercials, advertising, books and magazines. It's hard to resist the promise of flat abs or firm glutes (in just minutes a day, of course), even when you know better. </p> <p>Now is your chance to confess by voting in this week's poll, telling us what questionable things you've tried in order to lose weight. Is there a weird diet in your past? Is there a fitness gadget gathering dust in your broom closet? Leave a comment and tell us about it. </p> <p><b>More About Weight Loss Shortcuts</b></p> <ul> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exercisehealth/a/fatburners.htm">The Skinny on Fatburners</a> <li> <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://nutrition.about.com/od/diets/a/fad_diets_2.htm">Why Are Fat Diets Bad?</a> <li> <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/mentalstrategiesforweightloss.htm"> Mental Strategies for Weight Loss</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/gettingweightlossresults/Getting_Results_from_Your_Weight_Loss_and_Exercise_Program.htm">Getting Weight Loss Results</a> </ul> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/12/vote-in-this-weeks-poll-what-have-you-tried-in-order-to-lose-weight.htm">Vote in This Week's Poll: What have you tried in order to lose weight?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Monday, October 12th, 2009 at 07:00:14.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/12/vote-in-this-weeks-poll-what-have-you-tried-in-order-to-lose-weight.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/12/vote-in-this-weeks-poll-what-have-you-tried-in-order-to-lose-weight.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/12/vote-in-this-weeks-poll-what-have-you-tried-in-order-to-lose-weight.htm&zItl=Vote in This Week's Poll: What have you tried in order to lose weight?">Email this</a></p> http://exercise.about.com/b/2009/10/12/vote-in-this-weeks-poll-what-have-you-tried-in-order-to-lose-weight.htm Mon, 12 Oct 2009 07:00:14 +0000 2009-10-12T07:00:14Z http://exercise.about.com/b/2009/10/09/how-does-your-exercise-environment-influence-your-workouts.htm <p>Do you workout harder when you're at the gym as opposed to when you're at home? What about when you workout by yourself as opposed to working out with others? Do you workout longer or harder or do you find it's easier to cut things short when you're alone?</p> <p>We talk a lot about the motivation to exercise, but one thing we may not think about is how our environment influences our workouts. Specifically, how working out alone or with others, at the gym or outside, may change how hard or how long you exercise. There was an interesting study about this in <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://journals.lww.com/acsm-msse/Abstract/2009/09000/Environmental_Influences_on_Exercise_Intensity_and.2.aspx">Medicine &#038; Science in Sports &#038; Exercise</a>. Researchers set out to investigate whether the intensity and duration of exercise bouts differed across physical and social environments. Using data from the <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://www.bls.gov/tus/">American Time Use Survey</a>, researchers found that:</p> <ul> <li>People exercised at a higher intensity when alone as compared to working out with others <li>People worked harder at the gym than they did at home or outdoors <li>People exercised longer during outdoor workouts <li>Exercise sessions were shorter when people worked out by themselves </ul> <p>I found this study interesting, simply because knowing how you respond to different situations may help you get more out of your workouts. For example, I know that when my husband and I go running together, I run faster than I normally do and he runs longer than he normally does. On the other hand, he works harder at lifting weights at the gym, while I do much better at home. Knowing that kind of information helps me figure out where, and with whom, I can get the most out of my exercise time.</p> <p>What about you? Do you prefer to workout by yourself and, if so, how does that change the intensity or duration of your workouts? Do you do better working out with friends? At the gym? How have you used that information to create a better workout program? Leave a comment and tell us about your best exercise environment.</p> <p>_{Source:</p> <p>}</p> <p>_{Dunton, G.; Berrigan, D.; Ballard-Barbash, R.; et al. <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://journals.lww.com/acsm-msse/Abstract/2009/09000/Environmental_Influences_on_Exercise_Intensity_and.2.aspx">Environmental Influences on Exercise Intensity and Duration in a U.S. Time Use Study</a>. September 2009 - Volume 41 - Issue 9 - pp 1698-1705.</p> <p>}</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/09/how-does-your-exercise-environment-influence-your-workouts.htm">How does your exercise environment influence your workouts?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Friday, October 9th, 2009 at 07:00:08.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/09/how-does-your-exercise-environment-influence-your-workouts.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/09/how-does-your-exercise-environment-influence-your-workouts.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/09/how-does-your-exercise-environment-influence-your-workouts.htm&zItl=How does your exercise environment influence your workouts?">Email this</a></p> http://exercise.about.com/b/2009/10/09/how-does-your-exercise-environment-influence-your-workouts.htm Fri, 09 Oct 2009 07:00:08 +0000 2009-10-09T07:00:08Z http://exercise.about.com/b/2009/10/08/reader-success-story-melissa-lost-99-pounds.htm <p>Last week, I blogged about a new way for <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/form.htm">readers to share their success stories</a> at About.com. <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/">The response</a> has been so overwhelming that I realized we can all be inspired by some of the amazing weight loss stories submitted. </p> <p>This week, I'm highlighting <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/Melissa-s-Weight-Loss-Success-Story.htm">Melissa's story</a>. She was motivated to lose weight by watching her father struggle with his health. She realized that getting healthy herself was the only way to save her daughter from the same fate. She lost an incredible 99 pounds and her before and after pictures are stunning. Read <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/Melissa-s-Weight-Loss-Success-Story.htm">her amazing story</a> and <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/form.htm">share your own</a>, if you have one. Congratulations, Melissa, and thanks for inspiring us.</p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/08/reader-success-story-melissa-lost-99-pounds.htm">Reader Success Story - Melissa Lost 99 Pounds</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Thursday, October 8th, 2009 at 07:00:41.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/08/reader-success-story-melissa-lost-99-pounds.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/08/reader-success-story-melissa-lost-99-pounds.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/08/reader-success-story-melissa-lost-99-pounds.htm&zItl=Reader Success Story - Melissa Lost 99 Pounds">Email this</a></p> http://exercise.about.com/b/2009/10/08/reader-success-story-melissa-lost-99-pounds.htm Thu, 08 Oct 2009 07:00:41 +0000 2009-10-08T07:00:41Z http://exercise.about.com/b/2009/10/07/weight-loss-that-works-there-are-no-shortcuts.htm <p>A few weeks ago, my sister and I were talking about weight loss and she said, "When I was in my 20s, I worked out two hours a day and I was in the best shape. I should really get back to that - it really worked!" But, would that workout regime really work for her now? Not only does she have 2 kids, she's looking for a job. On top of that, two hours of exercise would probably be too much for most people - for the body, the mind and the schedule. Sure she could try exercising for two hours a day, but how long would she be able to maintain that kind of schedule? Not very long, she concluded.</p> <p>That got me thinking - does something really work if you can only follow it for a short period of time? </p> <p>If you follow a diet that takes you from, say, 2,200 calories to 1400 calories a day, there's no doubt you'll lose weight. And when you do, you may associate that success with the diet you're following, perhaps thinking - "Finally, something that works!"</p> <p>However, we know that <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/b/2009/03/27/fit-fact-any-diet-can-help-you-lose-weight.htm">any diet will work</a> and, for that matter, any exercise program works, provided you're burning more calories than you're eating. That means you could stand in the diet section of the bookstore, pick a diet book (eeny-meeny-miney-mo might be one method) and you'll probably find one that "works."</p> <p>The question we ask ourselves when it comes to diets or exercise programs is often: Will this help me lose weight? Chances are, whatever it is, it will. The question we may want to ask ourselves is this: Can I follow this for the long-term?</p> <p>That's one reason that <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/lifestylechange.htm">making lifestyle changes</a> is one way people find long-term success. You're working in changes for the life you already have rather than letting someone else dictate changes that may not fit, at least not for more than a few days or weeks.</p> <p>What about you? Have you ever found yourself trying to go back to an exercise program or diet that worked for you before? If it worked, why weren't you able to stick with it? Is it time to let it go and find something you can do for the long-term? Leave a comment and tell us what you think about weight loss programs that work.</p> <p><b>More About Successful Weight Loss</b></p> <ul> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/healthinjuries/a/healthylifestyl.htm">Simple Ways to Live a Healthy Lifestyle</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/c/ec/19.htm">6 Weeks to a Healthier Lifestyle</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/b/2009/09/18/giving-up-on-weight-loss-may-be-the-best-way-to-lose-weight.htm">Should you give up on weight loss?</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/plateausmotivation/a/enjoyexercise.htm">Making Your Healthy Lifestyle More Fun</a> </ul> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/07/weight-loss-that-works-there-are-no-shortcuts.htm">Weight Loss that Works - There Are No Shortcuts</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Wednesday, October 7th, 2009 at 07:00:13.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/07/weight-loss-that-works-there-are-no-shortcuts.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/07/weight-loss-that-works-there-are-no-shortcuts.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/07/weight-loss-that-works-there-are-no-shortcuts.htm&zItl=Weight Loss that Works - There Are No Shortcuts">Email this</a></p> http://exercise.about.com/b/2009/10/07/weight-loss-that-works-there-are-no-shortcuts.htm Wed, 07 Oct 2009 07:00:13 +0000 2009-10-07T07:00:13Z http://exercise.about.com/b/2009/10/06/exercise-of-the-week-pushup-with-side-plank.htm <p>As a personal trainer and a fitness writer, I spend a lot of time thinking about exercises - specifically, new exercises (or at least twists on the old exercises) that will keep my clients and readers challenged and motivated. That means wondering things like, "How I could incorporate even <i>more muscle groups</i> during pushups?"</p> <p>My clients are always thrilled when I come to them with new pushup exercises, shouting things like, "Oh my <i>gosh</i>! Another new pushup? When do we start?" </p> <p>Okay, I might have heard that wrong.</p> <p>The plank pushup is the latest exercise my clients love to hate because it incorporates even more core strength than traditional pushups. I know, it's like a small miracle. The idea is to do a pushup (on the knees or toes) and, as you pushup, rotate your body to one side into a side plank. You'll not only build more strength and endurance in your arms and shoulders (since holding your body weight on one arm is much more challenging than two), you'll feel your obliques really kick in during the rotation. The legs work as well to stabilize your body, making this a full body exercise.</p> <p><b>Do it right</b>: In pushup position, bend the elbows and keep the core stiff and braced as you lower into a pushup. As you push back up, rotate your body to the left, taking the left arm straight up as you balance on the right arm, feet staggered (you can also stack your feet to make it harder). Lower back down into another pushup and then rotate into a side plank on the other side. Repeat for 1-3 sets of 8-16 reps (1 rep includes side planks to the right and left).</p> <p><a href="http://exercise.about.com/od/strengthtrainingworkouts/ss/chestexercises2_8.htm"><img src="http://z.about.com/d/exercise/1/0/T/H/hpushplank3_small.jpg"><img src="http://z.about.com/d/exercise/1/0/V/H/hpushplank4_small.jpg"></a></p> <p>Modified Version on Your Knees</p> <p><a href="http://z.about.com/d/exercise/1/0/O/H/hpushplank1.jpg"><img src="http://z.about.com/d/exercise/1/0/P/H/hpushplank1_small.jpg"></a><a href="http://z.about.com/d/exercise/1/0/Q/H/hpushplank2.jpg"><img src="http://z.about.com/d/exercise/1/0/R/H/hpushplank2_small.jpg"></a></p> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/06/exercise-of-the-week-pushup-with-side-plank.htm">Exercise of the Week - Pushup with Side Plank</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Tuesday, October 6th, 2009 at 07:00:30.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/06/exercise-of-the-week-pushup-with-side-plank.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/06/exercise-of-the-week-pushup-with-side-plank.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/06/exercise-of-the-week-pushup-with-side-plank.htm&zItl=Exercise of the Week - Pushup with Side Plank">Email this</a></p> http://exercise.about.com/b/2009/10/06/exercise-of-the-week-pushup-with-side-plank.htm Tue, 06 Oct 2009 07:00:30 +0000 2009-10-06T07:00:30Z http://exercise.about.com/b/2009/10/05/vote-in-this-weeks-poll-whats-your-biggest-pet-peeve-about-your-gym.htm <p><div style="float:right; margin-left: 5px;"><SCRIPT LANGUAGE= "javaScript" SRC="http://guidepolls.about.com/exercise/4491606271/poll.js?linkback=<!--#echo var="SCRIPT_URI"-->"></script></p> </div> <p>Joining a gym is a big decision. You're essentially entering into a long-term relationship and, like a marriage, you need to be committed, able to pay regularly and be prepared to see each other at your worst. Your gym will see you in mismatched clothes, with bedhead and morning breath. It will see you after a long day at work, ragged and irritable and wishing you were anywhere else. Your gym will see you sweat and groan, lift and pull, succeed and fail. And, in turn, you will sometimes see your gym at its worst - broken machines, overcrowded kickboxing classes, missing equipment and fluctuating room temperatures.</p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/findagym.htm">Finding the perfect gym</a>, like finding the perfect spouse, is impossible (except for you, of course, dear husband) because there's no gym that will fulfill every need you have. You want a gym that's convenient, easy on the wallet, clean and filled with the equipment, classes and workout options that meet your personal goals. Sometimes you feel lucky to get convenient and clean. </p> <p>What about your gym experience? What's your biggest pet peeve at your gym? Is the music too loud? Or is the air conditioner freezing you out? Or maybe the woman at the front desk always mentions how long it's been since you've worked out. Vote in this week's poll and tell us about your biggest gym pet peeve.</p> <p><b>More About Joining a Gym</b></p> <ul> <li> <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/findagym.htm">Find a Gym in Your Area</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/exerciseforbeginners/a/gymfear.htm">Dealing With Gym Intimidation</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/healthclubs/a/gymetiquette.htm">Gym Etiquette</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/exerciseforbeginners/ss/navigatethegym.htm">How to Navigate the Gym</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://weightloss.about.com/od/exercis1/a/aa021507a.htm">Before You Join a Gym</a> </ul> <p style="background:#f5f3ef;border: 1px solid #d5d0bf;padding:.5em;"><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/05/vote-in-this-weeks-poll-whats-your-biggest-pet-peeve-about-your-gym.htm">Vote in This Week's Poll: What's your biggest pet peeve about your gym?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/">About.com Exercise</a> on Monday, October 5th, 2009 at 07:00:55.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/05/vote-in-this-weeks-poll-whats-your-biggest-pet-peeve-about-your-gym.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/10/05/vote-in-this-weeks-poll-whats-your-biggest-pet-peeve-about-your-gym.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/10/05/vote-in-this-weeks-poll-whats-your-biggest-pet-peeve-about-your-gym.htm&zItl=Vote in This Week's Poll: What's your biggest pet peeve about your gym?">Email this</a></p> http://exercise.about.com/b/2009/10/05/vote-in-this-weeks-poll-whats-your-biggest-pet-peeve-about-your-gym.htm Mon, 05 Oct 2009 07:00:55 +0000 2009-10-05T07:00:55Z