Search by topic: Weight loss, Nutrition, Strength Training, Stretching, Exercising, Sleep, Breathing
Top 3 mistakes people make in the gym
1) Not stretching enough: Stretch immediately following an aerobic activity while your muscles are warm and pliable to prevent injuries.
2) Lifting too much weight: Never lift more than your muscles can handle. Gradual, progressive resistance is a far more effective -and safe - way to increase muscle strength.
3) Not warming up prior to activity: Muscles need time to adjust to the new demands aerobic activity places on them. Start slowly and gradually increase intensity.
Strength training plays an important role in weight loss
Although aerobic exercise burns calories, the body's metabolism quickly returns to pre-exercise levels
within 30 minutes. According to the researchers at Johns Hopkins University, resistance training leads to increased
calorie burning for up to two hours after the workout is over. The study participants performed three sets
of 10 repetitions with 1 minute rest periods between sets.
F is for fiber
The Institute of Medicine recommends a daily intake of 21-25 grams of fiber for women and 30-38 grams for men. Increase your fiber intake with these tasty high-fiber foods: pears (5 grams), berries (1 cup raspberries = 8 grams), lentil beans (1 cup = 16 grams), artichoke (6 grams) and popcorn(1 serving = 4 grams).
Strength training benefits more than muscles
Regular weight training does more than just build better muscles; it builds a better, healthier body. Several new studies confirm the benefits of mild-to-moderate resistance training, which includes reduced blood pressure, lower LDL (''bad'') cholesterol levels and higher HDL (''good'') cholesterol levels, all of which improve cardiovascular health overall. Weight training also is believed to improve the way the body processes sugar, which could reduce the risk of developing diabetes.
Cool down
It is important to take 10 minutes to cool down after vigorous aerobic exercise. Cooling down redistributes blood that may have pooled in the extremities during exercise. It also aids the body in recovery by working out metabolic wastes that have accumulated in the muscles, which helps prevent muscle stiffness.
30 minutes every day
Make the commitment to do some type of physical activity, whether you focus on aerobic, strength or flexibility training, every day. Health specialists recommend that most adults accumulate at least 30 minutes of moderate physical activity on most days of the week. Moderate activity means any activity that raises your heart rate and gets the blood pumping without leaving you out of breath or exhausted.
Exercises you can't do without
When 17,000 ACE-certified fitness professionals were asked to name the one exercise they could not do without, the overwhelming winner was the multi-purpose squat, which strengthens all of the major muscles of the lower body.
Here are the rest of the top choices, which can be used together to create a challenging and effective fitness program:
1. Squats
2. Running
3. Abdominal exercises
4. Lunges
5. Walking
6. Push-ups
7. Yoga
Source: American Council on Exercise
Staying hydrated before, during and after exercise
Drink 13-20 ounces of water 15-30 minutes before exercise Drink 10-13 ounces of water every 15-20 minutes during exercise After exercising, replace every pound lost with 16 ounces of water
Be more flexible
Stretching BEFORE and AFTER exercising is important and proven to 
improve flexibility.
Don't skip breakfast
Eat less as the day progresses:Â Breakfast is the most important meal and should not be missed. Lunch should be healthy but lighter than breakfast. Dinner should be healthy but lighter than lunch. Avoid eating late or right before going to bed.
Get more zzzzzs
Make sure you are getting 6 to 8 hours of sleep every day.
Don't forget to breathe
Remember to breathe when exercising: Exhale on the contractions, Inhale on the relaxations
Increase your metabolism by eating!
Consume at least five meals per day to increase your metabolism.
Mix it up
Find a fun cardiovascular activity for you to do on a consistent basis, such as running, jogging, rowing, rock climbing, swimming, etc.
Stay motivated
Find a workout buddy if you do not already have one. Having a workout buddy is great motivation to one another. Make sure to keep each other accountable.
Burn those calories
When exercising, try to exercise for at least 20 minutes. That is when the actual calorie burning starts:
- Aerobics: Â 200-250 calories
- Bicycling, Stationary: 250-300 calories
- Bicycling, Actual: 300-400 calories
- Running, 5-6 mph: 300-350 calories
- Stair climber: 200-250 calories
- Swimming laps: 350 calories
- Walking briskly: 150-180 calories
Caffeine and exercising
If you drink caffeinated beverages, drinking one before your workout may help you run or walk a little farther or cycle a little longer. According to the American College of Sports Medicine (ACSM), consuming caffeine (which is found in coffee, espresso, cola drinks, tea, and chocolate) before exercising may increase your endurance and performance during both prolonged and short-term exercise sessions. A study showed that consuming 2 to 6 cups of coffee one hour prior to exercise increased both the endurance and performance of elite athletes. Whether you drink caffeine prior to your workout or not, you should drink plenty of water before, during and after your workout to remain adequately hydrated.
Stay hydrated
Before Exercising