About.com Exercise http://exercise.about.com/ Get the latest headlines from the About.com Exercise GuideSite. About.com http://clk.about.com/?zi=1/1hh http://www.about.com/ 118 20 en-us 2009-11-19T07:00:33Z Thu, 19 Nov 2009 07:00:33 +0000 hourly 1 2000-01-01T12:00+00:00 Fit Fact: Forget Dieting Over the Holidays http://exercise.about.com/b/2009/11/20/fit-fact-forget-dieting-over-the-holidays.htm <p>Last week, I posted a blog about <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/b/2009/11/13/how-do-you-find-balance.htm">finding balance</a> and got a variety of interesting comments from readers, many of whom said they have a hard time finding balance in their diets. As one reader said, "To lose weight or maintain my proper weight I am a very restrictive eater...I just have not been able to incorporate the "no BAD food" reality into my daily diet."</p> <p>With the holidays coming up, this struggle can add even more stress for some people. On the one hand, we want to enjoy ourselves and indulge in foods we don't get very often. On the other hand, we don't want to go overboard or gain the 5 or so pounds that some of us put on during the holidays.</p> <p>So, what's the answer? Below are a few tips that may help you find a little balance this year:</p> <ul> <li><b>Focus on being healthy rather than dieting or restricting foods</b>. Keep your mind on the core elements of healthy living - being active as much as you can, eating healthy options most of the time and enjoying life with rare and favorite indulgences. Relaxing that control can sometimes free you to enjoy yourself without overdoing it. <li><b>Be picky</b>. Don't waste calories on things you can get any old time (chips, dip, etc.). Instead, save your indulgences for things you truly love - a small slice of homemade apple pie or grandma's famous cornbread dressing. <li><b>Eat before you go</b>. Eat small, healthy meals throughout the day before the party. That way, you don't show up starving, which is only asking for overindulgence. <li><b>Know your weak spots</b>. Family gatherings can be stressful and many of us mitigate that stress by mindless munching or drinking a little too much. If you know that tends to happen, plan ahead for how you'll deal with your stress. You may need to fill a plate with carrot sticks or simply relocate to a room without food in it. Knowing what you'll do ahead of time makes it easier to follow through. </ul> <p>What about you? Are you worried about gaining weight over the holidays? If so, how do you plan on dealing with it? Leave a comment and tell us what you think about dieting over the holidays.</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/2009/11/20/fit-fact-forget-dieting-over-the-holidays.htm">Fit Fact: Forget Dieting Over the Holidays</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 20th, 2009 at 07:00:14.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/20/fit-fact-forget-dieting-over-the-holidays.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/20/fit-fact-forget-dieting-over-the-holidays.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/20/fit-fact-forget-dieting-over-the-holidays.htm&zItl=Fit Fact: Forget Dieting Over the Holidays">Email this</a></p> http://exercise.about.com/b/2009/11/20/fit-fact-forget-dieting-over-the-holidays.htm Fri, 20 Nov 2009 07:00:14 +0000 2009-11-20T07:00:14Z Reader Success Story: I Lost 322 Pounds http://exercise.about.com/b/2009/11/19/reader-success-story-i-lost-322-pounds.htm <p>Wow. That was my reaction when I read Algarvi's amazing story. As a mother of four, she wanted to be a healthier mom and wife and decided to make some chances after reaching her highest weight of 488 pounds.</p> <p>Algarvi is proof that slow and steady changes will eventually get you there. She started with small goals, walking three miles each week or drinking more water each day. She eventually started using exercise videos at home and kept herself going by rewarding herself for every accomplishment, no matter how small.</p> <p>All that hard work paid off and she lost 322 pounds over four years. Read more of <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/I-Lost-296-Pounds.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 weight loss success story</a>, if you've got one. This one is truly inspiring.</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/2009/11/19/reader-success-story-i-lost-322-pounds.htm">Reader Success Story: I Lost 322 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, November 19th, 2009 at 07:00:33.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/19/reader-success-story-i-lost-322-pounds.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/19/reader-success-story-i-lost-322-pounds.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/19/reader-success-story-i-lost-322-pounds.htm&zItl=Reader Success Story: I Lost 322 Pounds">Email this</a></p> http://exercise.about.com/b/2009/11/19/reader-success-story-i-lost-322-pounds.htm Thu, 19 Nov 2009 07:00:33 +0000 2009-11-19T07:00:33Z Alcohol and Weight Gain http://exercise.about.com/b/2009/11/18/alcohol-and-weight-gain.htm <p>If you're watching your waistline, you already know about watching what you eat, exerting a little portion control and working out. Many of you probably do this (or at least, like most of us, you give it your best shot), but we sometimes forget to count those sneaky calories - the ones that live in our favorite cocktails.</p> <p>Estimating how many calories we're eating may be common practice for some, but what about the calories you're drinking? How many calories does your favorite drink have and how does that affect your waistline? In my latest article, I talk about how <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/healthinjuries/a/alcoholandweightgain.htm">alcohol can sabotage your weight loss goals</a> - something that's definitely on my mind with the holidays coming up and my grandmother's boiled custard to contend with. </p> <p>What about you? Do you watch what you drink or is it something you haven't paid much attention to? Or maybe you're a non-drinker. Leave a comment and tell us how you deal with alcohol and your weight.</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/2009/11/18/alcohol-and-weight-gain.htm">Alcohol and 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 Wednesday, November 18th, 2009 at 07:00:43.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/18/alcohol-and-weight-gain.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/18/alcohol-and-weight-gain.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/18/alcohol-and-weight-gain.htm&zItl=Alcohol and Weight Gain">Email this</a></p> http://exercise.about.com/b/2009/11/18/alcohol-and-weight-gain.htm Wed, 18 Nov 2009 07:00:43 +0000 2009-11-18T07:00:43Z Exercise of the Week: Save Time with Compound Movements - Pushups and Pikes http://exercise.about.com/b/2009/11/17/exercise-of-the-week-save-time-with-compound-movements-pushups-and-pikes.htm <p>My clients are busy and easily bored, which is one reason I include a variety of compound movements in their workouts. Working more than one muscle group not only saves time, it adds challenge and intensity - something my clients beg for endlessly (Or maybe they're begging me to stop...whatever).</p> <p>That's one reason I like the pushup with a pike. The pushup works the chest, arms, shoulders and abs, of course, while the pike focuses attention on the core as well as balance and stability, making this a great dynamic, timesaving exercise. This one is also easy to modify if any of the moves are too difficult. You can keep the ball under the thighs to make the pushup easier and you can roll the ball in, rather than keeping the legs straight, to make the pike easier. Either way, you'll feel this one.</p> <p><b>Do it right:</b> Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder). Bend the elbows and lower into a pushup. Push back up and contract the abs to pull the ball in as you lift the hips up towards the ceiling in a pike position. For a modification, bend the knees and roll the ball in towards the chest instead of keeping the legs straight. Continue alternating a pushup with a pike for 8-16 reps.</p> <p><a href="http://exercise.about.com/od/exerciseworkouts/ss/chestexercises_2.htm"><img src="http://z.about.com/d/exercise/1/0/8/E/Ball-pushup_small.gif"></a><a href="http://exercise.about.com/od/abs/ss/abmoves_2.htm"><img src="http://z.about.com/d/exercise/1/0/M/b/ballpike_small.jpg"></a><a href="http://exercise.about.com/od/abs/ss/abmoves.htm"><img src="http://z.about.com/d/exercise/1/0/O/b/kneetucks_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/2009/11/17/exercise-of-the-week-save-time-with-compound-movements-pushups-and-pikes.htm">Exercise of the Week: Save Time with Compound Movements - Pushups and Pikes</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 17th, 2009 at 07:00:44.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/17/exercise-of-the-week-save-time-with-compound-movements-pushups-and-pikes.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/17/exercise-of-the-week-save-time-with-compound-movements-pushups-and-pikes.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/17/exercise-of-the-week-save-time-with-compound-movements-pushups-and-pikes.htm&zItl=Exercise of the Week: Save Time with Compound Movements - Pushups and Pikes">Email this</a></p> http://exercise.about.com/b/2009/11/17/exercise-of-the-week-save-time-with-compound-movements-pushups-and-pikes.htm Tue, 17 Nov 2009 07:00:44 +0000 2009-11-17T07:00:44Z Vote in This Week's Poll: How do you schedule your cardio and strength training workouts? http://exercise.about.com/b/2009/11/16/vote-in-this-weeks-poll-how-do-you-schedule-your-cardio-and-strength-training-workouts.htm <div style="float:right; margin-left: 5px;"><SCRIPT LANGUAGE= "javaScript" SRC="http://guidepolls.about.com/exercise/8128267774/poll.js?linkback=<!--#echo var="SCRIPT_URI"-->"></script></div> One of the most common questions I get from readers and clients alike is: "How do I fit all these different workouts - cardio, strength and flexibility - into an already overloaded schedule?" The answer is very simple: Quit your job, give your kids away and stop doing all those time-sucking chores like laundry and cleaning the toilet. The response to this is usually, " You mean I can <i>do</i> that?" Well, at least one of those things might actually be illegal and the rest are fantasies most of us can only dream of.</p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exbeginners/l/blimplement.htm">Setting up a complete program</a> can be confusing. Should you do <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/f/cardiostrength.htm">cardio and strength in the same workout</a>? Which one should you do first and which do you choose if you run out of time? Those questions don't have an easy answer. The types of workouts you do, as well as when and how you do them, will depend on what you're trying to accomplish and, of course, how much time you have. </p> <p>The upside to this is that you can get a lot done in the time you have, whether it's <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/cardioworkouts/a/10minute.htm">10 minutes</a>, <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exerciseworkouts/l/blshortwkouts.htm">30 minutes</a> or <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/library/blfatburningcircuit.htm">an hour</a>. </p> <p>The important thing is that there really is no right schedule to follow. Talk to 5 different exercisers and you'll get 5 completely different programs. While each program may be different, they provide what each exerciser needs to reach his goals. I think it's helpful to find out what others do, so I'd like to know how you schedule your cardio and strength workouts each week. Do you do them together or separately? What do you do when you run out of time? Vote in this week's poll and then leave a comment to give us some insight into new ways to fit in exercise.</p> <p><b>More About The Time Factor</b></p> <p>If you run out of time, consider a <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/cardioworkouts/g/intervaltrainin.htm">short, intense interval workout</a>, a <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/circuittrainingworkouts/Circuit_Training_Workouts.htm">circuit workout</a> or a little cardio followed by a fast-paced <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exerciseworkouts/l/blshortworkout2.htm">strength routine</a> with a focus on compound movements. Hitting the <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exerciseworkouts/a/weight101_2.htm">major muscle groups</a> can be done with very few exercises - just make sure you use enough weight to really challenge yourself.</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/2009/11/16/vote-in-this-weeks-poll-how-do-you-schedule-your-cardio-and-strength-training-workouts.htm">Vote in This Week's Poll: How do you schedule your cardio and strength training workouts?</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 16th, 2009 at 07:00:42.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/16/vote-in-this-weeks-poll-how-do-you-schedule-your-cardio-and-strength-training-workouts.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/16/vote-in-this-weeks-poll-how-do-you-schedule-your-cardio-and-strength-training-workouts.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/16/vote-in-this-weeks-poll-how-do-you-schedule-your-cardio-and-strength-training-workouts.htm&zItl=Vote in This Week's Poll: How do you schedule your cardio and strength training workouts?">Email this</a></p> http://exercise.about.com/b/2009/11/16/vote-in-this-weeks-poll-how-do-you-schedule-your-cardio-and-strength-training-workouts.htm Mon, 16 Nov 2009 07:00:42 +0000 2009-11-16T07:00:42Z How Do You Find Balance? http://exercise.about.com/b/2009/11/13/how-do-you-find-balance.htm <p>Finding balance is something we all strive for every day - balancing work, family, travel and social obligations sometimes seems impossible, especially with ever-shifting responsibilities and time constraints. Finding balance with exercise and healthy eating can also be a problem, something that struck me when I read a recent comment by one of our readers. She said, "...I have become this health fanatic that watches and worries about every little bit of nutritional info on food, vitamins, etc. I know its better for me healthwise to pay attention, but I really liked it (and myself) so much better when I just didn't care what I ate!"</p> <p>I think we've all been there to some degree or another and part of the learning process sometimes involves going to extremes before finding a middle ground. A person who changes his diet may find himself completely avoiding anything considered 'bad' for fear of falling off the wagon. A person who starts exercising may be afraid to take any time off because she might not trust herself to start back after a break.</p> <p>Finding that middle ground is part of the journey and one way we get there is to learn to banish <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://weightloss.about.com/cs/behavior/a/aa021402a.htm">all or nothing thinking</a>. Finding the gray area and letting go of achieving <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/weightloss/a/perfectbody.htm">the perfect body</a>, the <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">perfect diet</a> and the perfect exercise program is something we all have to figure out.</p> <p>How have you struggled to find balance? What's the secret to walking that fine line between being flexible, but not so flexible that you lack commitment? How do you commit without becoming overly rigid to the point where nothing but perfection is allowed? Leave a comment and tell us about your balancing act.</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/2009/11/13/how-do-you-find-balance.htm">How Do You Find Balance?</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 13th, 2009 at 07:00:45.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/13/how-do-you-find-balance.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/13/how-do-you-find-balance.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/13/how-do-you-find-balance.htm&zItl=How Do You Find Balance?">Email this</a></p> http://exercise.about.com/b/2009/11/13/how-do-you-find-balance.htm Fri, 13 Nov 2009 07:00:45 +0000 2009-11-13T07:00:45Z Reader Success Stories - Amelia Lost 68 Pounds http://exercise.about.com/b/2009/11/12/reader-success-stories-amelia-lost-68-pounds.htm <p>Amelia did something a lot of us do when we first start college - she gained the <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exercisehealth/a/freshman15.htm">freshman 15</a>...and more. In fact, she got up to 200 pounds and, as she put it, "my dorm room smelled like cheeseburgers, and frequently I slept from about 4 a.m. until 6 p.m." College is a stressful time for many of us, but it can also be a turning point. For the first time, you're on your own and making your own decisions. Unfortunately, like Amelia, too many of us make bad decisions as we practice being on our own.</p> <p>But, Amelia managed to turn things around in her second year, saying, "that first year of living away from home made me realize that I had choices; I could change myself." She bought a bike and started riding to classes and cut out the junk food, eventually losing an amazing 68 pounds. (<a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/How-Amelia-Lost-68-Pounds.htm">Read more</a> about Amelia's story).</p> <p>If you were a college student (or are one now), did you gain weight? How did you deal with it? Leave a comment to tell us about it and be sure to <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/u/sty/weightloss/howilostweight/form.htm">share your own weight loss success story</a>, if you've got 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/2009/11/12/reader-success-stories-amelia-lost-68-pounds.htm">Reader Success Stories - Amelia Lost 68 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, November 12th, 2009 at 09:44:19.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/12/reader-success-stories-amelia-lost-68-pounds.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/12/reader-success-stories-amelia-lost-68-pounds.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/12/reader-success-stories-amelia-lost-68-pounds.htm&zItl=Reader Success Stories - Amelia Lost 68 Pounds">Email this</a></p> http://exercise.about.com/b/2009/11/12/reader-success-stories-amelia-lost-68-pounds.htm Thu, 12 Nov 2009 09:44:19 +0000 2009-11-12T09:44:19Z Avoiding Exercise Boredom http://exercise.about.com/b/2009/11/11/avoiding-exercise-boredom.htm <p>Every few months or so, I get fed up with my workouts. This is quite common at this time of year, when the weather is cold and my workouts relocate indoors. Having a variety of choices is one way to bypass boredom, but sometimes you need something completely different to get you past a slump.</p> <p>If you're getting bored with the same old thing, you might find these ideas helpful:</p> <ul> <li><b>Play Some Games</b>: One thing I love about fitness games, like <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/exercisefitnesssoftware/fr/easportsactive.htm">EA Sports Active</a>, is that they give me an opportunity to have fun - something that is often missing from my running or strength training workouts. Some games can really get you working, like <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://nintendo.about.com/od/gamereviews/fr/punchoutrevu.htm">Punch-Out!!</a>. For more ideas, check out our Nintendo Guide's <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://nintendo.about.com/od/toppicks/tp/bestwiiworkoutgames.htm">7 Best Workout Games</a>. <li><b>Sign Up for Something Crazy</b>: One of my clients was so bored with her cardio workouts that she signed up for a daily 5:30 a.m. bootcamp class, something I couldn't have paid her to do previously. It was just what she needed to energize her routine. I've had other clients try bellydancing, ballroom dancing, karate and even a cardio striptease class. Trying something completely different can breathe life into a dull routine. <li><b>Give to Others</b>: Use your fitness for good by signing up for a charity race. You could even volunteer if you don't want to race - you'll find either choice rewarding and motivating. <li><b>Get Back to Basics</b>: Sometimes, going back to basics can remind you what exercise is all about - moving your body. Forget the fancy stuff and get down for some <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/exerciseworkouts/ss/chestexercises_3.htm">pushups</a> or <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/cardioworkouts/ss/cardioexercises_2.htm">squat thrusts</a>. Go outside and see if you can work up a sweat raking leaves or chasing a football with a friend. Do something simple and fun and you may just remember why you exercise in the first place. </ul> <p>What about you? What do you do when you get bored with your workouts? Leave a comment and tell us how you avoid exercise boredom.</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/2009/11/11/avoiding-exercise-boredom.htm">Avoiding Exercise Boredom</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 11th, 2009 at 07:00:05.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/11/avoiding-exercise-boredom.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/11/avoiding-exercise-boredom.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/11/avoiding-exercise-boredom.htm&zItl=Avoiding Exercise Boredom">Email this</a></p> http://exercise.about.com/b/2009/11/11/avoiding-exercise-boredom.htm Wed, 11 Nov 2009 07:00:05 +0000 2009-11-11T07:00:05Z How Effective is Wii Fit? http://exercise.about.com/b/2009/11/10/how-effective-is-wii-fit.htm <p>Do you Wii? If so, you're not alone and, chances are, you use your Wii for workouts (wii-kouts?) and fitness and not just for games. At the beginning of this year, Wii Sports was touted as <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://news.vgchartz.com/news.php?id=2724">the most successful video game of all time</a> and by June of this year, more than 20 million people bought Wii Fit. All this activity is great (and, of course, better than sitting around), but many people wonder: Just how effective is Wii Fit and what can you expect to accomplish?</p> <p>I've talked to plenty of exercisers who've used Wii Fit and most agree - it's fun, it gets you moving, but it's a fairly mild workout that often falls short of being challenging. The American Council on Exercise agrees, having explored the efficacy of Wii Fit by recruiting 16 men and women, ages 20-24, to test things out. They focused on the most challenging activities including: Free Run, Island Run, Free Step, Advanced Step, Super Hula Hoops and Rhythm Boxing. The researchers monitored oxygen uptake (or <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/cardioworkouts/g/vo2max.htm">VO2 Max</a>), heart rate and rate of perceived exertion and found that:</p> <ul> <li>The Island Run and Free Run had the highest energy expenditures, burning about 5.5 calories per minute. While these activities got the blood moving, researchers found that these moves weren't sufficient enough to improve endurance as defined by the <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://www.acsm.org/AM/Template.cfm?Section=Home_Page&#038;TEMPLATE=/CM/HTMLDisplay.cfm&#038;CONTENTID=7764">ACSM</a>. When played for 30 minutes, participants burned about 165 calories. <li>The Free Step, Advanced Step and the other activities studied burned about 3.3-3.8 calories per minute but, again, fell short of <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://www.acsm.org/AM/Template.cfm?Section=Home_Page&#038;TEMPLATE=/CM/HTMLDisplay.cfm&#038;CONTENTID=7764">ACSM's fitness guidelines</a>. When played for 30 minutes, participants burned about 99-114 calories. </ul> <p>Clearly, this study only involves a small group of people and a fairly narrow age group, so some people may indeed find Wii Fit to be challenging depending on their fitness level and situation. What Wii-xercisers do agree on is that Wii Fit is motivating. The interaction, the ability to track movements and the fun activities make it a favorite with a variety of populations. However, while Wii Fit is much better than being sedentary, you do need to more <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exbeginners/a/begcardio.htm">cardio</a> and <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm">strength training</a> if you want to meet the <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm">current exercise guidelines</a> and manage your weight. </p> <p>What do you think? Do you use Wii Fit and, if so, how effective do you think it is? Do you use it for exercise or do you do other activities to supplement it? Leave a comment and tell us what you think about Wii Fit.</p> <p><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://www.acefitness.org/getfit/studies/WiiStudy.pdf">Read the full ACE Wii study</a>.</p> <p><b>More Wii</b></p> <ul> <li> <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/exercisefitnesssoftware/fr/easportsactive.htm">EA Sports Active for Wii</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/productreviews/fr/daisyfuentespilates.htm">Daisy Fuentes Pilates for Wii</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/od/productreviews/fr/jillianmichaelsultimatum2010.htm">Jillian Michael's Fitness Ultimatum 2010</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://nintendo.about.com/od/toppicks/tp/bestwiiworkoutgames.htm">Best Workout Games for Wii</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/2009/11/10/how-effective-is-wii-fit.htm">How Effective is Wii Fit?</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 10th, 2009 at 07:00:16.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/10/how-effective-is-wii-fit.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/10/how-effective-is-wii-fit.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/10/how-effective-is-wii-fit.htm&zItl=How Effective is Wii Fit?">Email this</a></p> http://exercise.about.com/b/2009/11/10/how-effective-is-wii-fit.htm Tue, 10 Nov 2009 07:00:16 +0000 2009-11-10T07:00:16Z Vote in This Week's Poll: How do your workouts change when the weather turns cold? http://exercise.about.com/b/2009/11/09/vote-in-this-weeks-poll-how-do-your-workouts-change-when-the-weather-turns-cold.htm <div style="float:right; margin-left: 5px;"><SCRIPT LANGUAGE= "javaScript" SRC="http://guidepolls.about.com/exercise/7525650103/poll.js?linkback=<!--#echo var="SCRIPT_URI"-->"></script></div> <p>As I write this, the temperature is a rather balmy 60 degrees here in Chicagoland, but with the time change and chill-inducing mornings, many of us are already changing how we exercise. My workouts change as soon as it gets below 45 degrees (or, as we say in the south, as cold as a well-digger's butt), but some people actually <i>like</i> the cold weather - like the guy who runs past my house every morning no matter how cold it is. Perhaps, like other Chicagoans I know, he uses a secret internal heat source that no one will clue me in on.</p> <p>Indoor workouts can get a little dull if you don't <a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exerciseworkouts/a/coldworkouts.htm">spice things up</a> and it's easy for the pounds to creep on and the energy to drop in the cold darkness of winter.</p> <p>I'm curious about you. How do you handle the cold weather? Do your workouts change with the seasons or do you keep the same schedule regardless of the weather? Vote in this week's poll and leave a comment to tell us about how you deal with the cold weather.</p> <p><b>More About Cold Weather Exercise</b></p> <ul> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/cs/exerciseworkouts/a/coldworkouts.htm">Cold Weather Workout Ideas</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://exercise.about.com/library/blworkoutcenter2.htm">Free Workouts to Try</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://sportsmedicine.about.com/cs/environment/a/aa121100a.htm">Cold Weather Exercise Safety</a> <li><a href="http://clk.about.com/?zi=1/1hc&#038;zu=http://running.about.com/od/safetyweather/tp/coldweathersafety.htm">Cold Weather Running</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/2009/11/09/vote-in-this-weeks-poll-how-do-your-workouts-change-when-the-weather-turns-cold.htm">Vote in This Week's Poll: How do your workouts change when the weather turns cold?</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 9th, 2009 at 07:00:01.</p><p><a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/09/vote-in-this-weeks-poll-how-do-your-workouts-change-when-the-weather-turns-cold.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://exercise.about.com/b/2009/11/09/vote-in-this-weeks-poll-how-do-your-workouts-change-when-the-weather-turns-cold.htm#gB3">Comment</a> | <a href="http://exercise.about.com/gi/pages/shareurl.htm?PG=http://exercise.about.com/b/2009/11/09/vote-in-this-weeks-poll-how-do-your-workouts-change-when-the-weather-turns-cold.htm&zItl=Vote in This Week's Poll: How do your workouts change when the weather turns cold?">Email this</a></p> http://exercise.about.com/b/2009/11/09/vote-in-this-weeks-poll-how-do-your-workouts-change-when-the-weather-turns-cold.htm Mon, 09 Nov 2009 07:00:01 +0000 2009-11-09T07:00:01Z What's Causing Your Weight Gain? 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 Are You an Exercise Perfectionist? 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 'No Excuses' Exercises of the Week - Killer Body Weight Moves 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 Vote in This Week's Poll: What's in your home gym? 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><sub>Source:</sub></p> <p><sub>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.</sub></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 Post Halloween Recovery Plan 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 The Truth About the Fat Burning Zone 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><sub>Source:</sub></p> <p><sub>Karp, J. "The Fat-Burning Zone." IDEA Fitness Journal, Oct 2009.</sub></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 New Reviews: Philips Activity Monitor and Polar FT40 Heart Rate Monitor 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 Reader Success Story - How Grandma B Lost 130 Pounds 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 Exercise of the Week - Kettlebell Figure 8 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 Vote in This Week's Poll: How are you spending less on exercise? 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 Rules to Live By - What Rules Help You Stay Fit? 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 Reader Success Story – I Lost 63 Pounds 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 Kettlebell Training: Is It For You? 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 Getting Back Your Workout Mojo 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 Vote in This Week's Poll: What type of exercise helps you deal with stress? 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