Posts Tagged ‘exercise’

The Biking Lifestyle Is Not All or Nothing…

Wednesday, July 8th, 2009

says C.I.C.L.E., in “The Bicycle Lifestyle Guide”. This colorful, candid, and thought-provoking 30-page guide’s (and in my opinion, coffee table book, as well) was made possible by REI. You may see a sample for yourself by clicking the cover photo hotlinked below.

Picture 8Unlike many other bicycle guides, this book does not discuss bike safety and traffic laws. Rather, its focus is on how you can make a simple and easy lifestyle shift and ease into biking for the benefit of our health, our environment, and sustainable living. It also shows us what options we have to make this shift very simply and comfortably. To remind us, once again, it’s not an “all or nothing” lifestyle. Choose one day or one errand per week to bike commute.

Check this out for yourself. I finished reading it online within minutes.

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May is Bike Month!

Thursday, April 30th, 2009
Image courtesy of Google images

Image courtesy of Google images

In honor of bike month, and bike commuter wannabes, I am reposting this great article,

10 Bike Myths Dispelled

April 26th, 2009 by Jack “Ghost Rider” Sweeney · 15 Comments

From my friend Alan Snel’s blog…republished from a League of American Bicyclists/Bikingbis tweet:

Busting the 10 bicycling myths:

1. I’m out of shape
– Ride an easy pace, in a few months you will be in great shape
– Ride your route on a weekend to find the easiest way to work
– You will improve your fitness level when you become a regular bike commuter

2. It takes too long
– The average commuter travels at 10 mph; the more you ride, the faster you become
– Trips of less than 3 miles will be quicker by bike
– Trips of 5 to 7 miles in urban areas take the same or less by car

3. It’s too far
– Try riding to work and taking mass transit home, then alternating the next day
– Combine riding and mass transit to shorten your route
– Ride to a coworker’s house and carpool to work

4. No bike parking
– Look around for a storage area in your building or office
– Stash your bike in a covered, secure place such as a closet or even your office
– Formally request that your employer provide bike parking or lock it up outside

5. My bike is beat up
– Tell a reputable bike shop that you are commuting and have them tune up your bike
– If you can’t maintain your bike yourself, identify bike shops near your route
– Make sure that your bike is reliable and in good working order before you ride

6. No showers
– Most commuters don’t shower at work; ride at an easy pace to stay cool and dry
– Ride home at a fast pace if you want a workout; shower when you get there
– Health clubs offer showers; get a discounted membership for showers only

7. I have to dress up
– Keep multiple sets of clothing at work; rotate them on days you drive
– Have work clothes cleaned at nearby laundromats or dry cleaners
– Pack clothes with you and change at work; try rolling clothes instead of folding

8. It’s raining
– Fenders for your bike and raingear for your body will keep you dry
– If you are at work, take transit or carpool to get home; ride home the next day
– Take transit or drive if you don’t have the gear to ride comfortably in the rain

9. The roads aren’t safe
– Obey traffic signs, ride on the right, signal turns, and stop at lights
– Wear bright clothing
– You are at no greater risk than driving a car
– Wear a helmet every time you ride

10. I have to run errands
– Bolt a rack to the back of your bike to add carrying capacity
– Make sure that you have a lock to secure your bike while you are in a building
– Allow extra time to get to scheduled appointments and find parking
– Encourage your employer to provide a bicycle fleet for office use

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What’s Wrong With My Workout?

Tuesday, March 3rd, 2009

Last week, my husband sent me a link to an article that Shape magazine published, titled “3 Reasons Your Workout Isn’t Working.” At the heart of this article is that you need to be crosstraining, which is something that my clients are familiar with hearing from me. Simply, crosstraining means changing up your workout routine. It is good to “shake things up” with various activities, including changing up your strength training exercises.

Here are my five flubs that keep the flab on:

  1. Overeating. Your workout does not give you a green light to eat whatever you want, unless your goal is to gain weight (even then you need to make conscientious food choices). An easy estimate of how many calories you ought to be consuming daily, to support your life function, is multiply your body weight in pounds by 10. Add approximately 400 calories per hour of moderate intensity exercise.
  2. Undereating. You already realize that you should be at negative calorie intake, consuming less than you burn, so you eat just 1200 calories per day. Unless you are a 120 pound, sedentary woman, that is not enough for you. If your do not consume enough calories throughout your day to sustain your body’s organ function, your body will go into famine mode, conserving your fat stores and burning your lean tissue-muscle.
  3. Overtraining. Yes, you can workout too hard. Intersperse your highly intense workouts (the ones that leave your body exhausted until the next day) with medium and low intensity workouts. You should not do more than two high intensity workouts per week. Appropriate recovery is just as important as your workouts in attaining your athletic performance and weight loss goals.
  4. Not crosstraining. Just as your mind gets bored when performing the same activities over and over again, so does your body. When your body gets bored with your workouts, it stops responding. To continue on a path of fitness improvement, mix up your workout routine by varying the mode of exercise (running, biking, stairclimbing, swimming, etc.), the types of strength exercises (strength training machines, cables, dumbbells, body weight, etc.), and pace (slow, medium, fast-only when you have mastered the exercise at slower speeds).
  5. Underhydrating. There is scientific research reporting that drinking more water promotes weight loss by altering your metabolism, helping it work more efficiently.
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Got Back Pain???

Monday, February 9th, 2009

According to the National Institutes of Health (NIH), 70-85% of adults suffer from lower back pain during some time in their lives. It is also the most frequent cause of activity limitation in people over the age of 45.

For many Americans, lower back pain is a result of being in a seated posture for most our days, without changing our body positions. The following are a few tips to prevent lower back pain:

  • Change positions at least, every 30 minutes, during your workday. Cross one ankle over one knee and lean forward to stretch your glut. Stand up. Walk to the water cooler or copy machine. Take a phone call standing up.
  • Stay well hydrated. Sufficient fluid in your body keeps your joints “lubricated and padded”. (This also will induce more frequent restroom breaks, which will force you to be more active during your day, and utilize your muscles.)
  • Exercise regularly. This will increase circulation to those muscles that were “turned off” while your were seated throughout the day. This will also help you manage your weight.
  • Maintain a healthy weight. Too much weight on your body can stress your body’s frame to the point of strain, causing back pain.
  • Keep a well-balanced strength workout between the muscles of your back and abdominals.

You can also find exercises that you can do at your desk and at home that will keep your core strong and help you prevent lower back pain at the new online health club, V4 Fitness, launched by my company, Balanced Strength. You can still register for a free account through this Friday, February 13. Log on at http://v4fitness.com to set up your account. You can find the exercises by going to the Exercise Library and entering “core” in the search field.

See you there!

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Our President, The New Face of Fitness

Monday, January 26th, 2009
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Image found at http://punditkitchen.files.wordpress.com

The majority of us Americans have not-so-fond memories of the Presidential Fitness test. In our youth, some may have asked, “Who wrote these tests?” Even Junior Seau jokes about how he dreads doing pull-ups, on Insider Training with Gabby Reece, because they remind him of those days of old. Now, we have a President who sets a fantastic example of healthy and fit living.

However, I have read that our President has been accused of being workout obsessed because he spent two hours working out, one day during his campaign. Exercise has been proven to alleviate one’s stress. President Obama is going into the White House with a healthy, low blood pressure level, healthy BMI, and body composition, with one of the most stressful jobs in the world today. I tip my imaginary hat to the man for keeping up his daily fitness routine, so that he can remain our healthy Commander-in-Chief for the term of his presidency. In fact, 2/3 of the American population (yes, that’s how many Americans do not get the recommended amount of physical activity) have lost the excuse that “I am too busy/too stressed to exercise.” If the President can do it, yes, you can you, too! “Yes we can.” (Sorry, that is not getting old for me anytime soon.)

I was going to finish this post here, but I am sure that single parents are saying that they don’t have help at home with their kids, thus restricting exercise options. My solution: visit your local YMCA or Boys & Girls Club (if necessary, they also offer financial assitance for families who qualify), parents can workout while the kids get to participate in various programs. Some locations even offer childcare for the kids who are not yet old enough to participate in the art and fitness classes that they provide. For those of us in California, where there isn’t snow or sleet, take your kids out on a walk with you. Getting/staying fit is easy, if you let it be.

In addition to the above suggestion, the next one applies to each and everyone of us: Make a daily appointment with yourself to exercise, and keep it. Your date can be with the well-lit stairwell at your office for 15 minutes per day.

If you would like more guidance, feel free to contact me offline, comment, our visit my website~www.balancedstrength.com. Also, register for a V4 Fitness account for free through January 31, 2009. It is an online health club, complete with daily exercises, fitness tips, and interaction with our total fitness coaching staff of nutritionists, personal trainers, and life coaches.

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It’s True! Exercise Suppresses Appetite.

Tuesday, December 16th, 2008

In a study, published in the online edition of the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, published by The American Physiological Society, researchers found that 60 minutes of exercise can suppress one’s appetite.

In this study, authors, David R. Broom, James A. King and David J. Stensel of Loughborough University, and Rachel L. Batterham of University College, London, observed levels hormones ghrelin, which stimulates hunger, and peptide YY, which suppresses hunger. With cardiovascular exercise performed on the treadmill, peptide YY levels while ghrelin decreased, resulting in a greater appetite suppression. 90 minutes of strength training resulted in reduced appetites, although not as strong, since ghrelin levels were decreased, but peptide YY levels remained unchanged.

With vigorous exercise, especially endurance activities, it is important to replenish your body with nutritious food within 30 minutes post-exercise. However, regular exercise is a fantastic strategy to help you avoid over-eating.

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