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The Fitness and Health Report
Information for a Healthy Life
July 5 2000, Issue 12
IN THIS ISSUE:
- Ten Simple Ways To Burn 1000 Extra Calories (Or More) A Week
- What's Your Excuse?
Ten Simple Ways To Burn 1000 Extra Calories (Or More)
A Week
By Garrett J. Braunreiter, CSCS, The Energy Coach
1. Get up earlier for a short-burst 10-minute workout.
While you may be faithful to your after-work workout at the gym, waking
up 10 minutes earlier in the morning and taking a walk around the block
or getting on your treadmill will let you start off your day with a faster-burning
metabolism and, most likely, start you off in a better mood than usual.
Calories burned: 275+ per week.
2. Do intervals.
When you switch between high-intensity aerobic work with moderate-intensity
recovery periods, you boost your calorie burning and increase your fitness
level. Great way to break through plateaus. Sample interval workout: Warm
up for 5 minutes, then increase speed or resistance on the machine for
2-5 minutes (if you're in pretty good shape), or 30 seconds to 1 minute
(if you're beginning or deconditioned). Return to your usual pace for
5 minutes, then continue with short bursts followed by a moderate pace
for the rest of your workout. Cool down for 5 minutes at a slower pace.
When you're ready to take it to a higher level, make the short bursts
longer and the recovery periods shorter (but never to less than 30 seconds);
e.g., 6-minute burst with a 2 minute rest. Calories burned:300-450+ for
one 45-minute workout.
3. Work out with a turbo-charged partner.
Whether it's in the gym or on the neighborhood track, a fit buddy will
challenge you to keep up and exercise at a higher intensity. It's the
friendliest way to kick your own butt! Plus, workouts go faster when accompanied
by good conversation. Calories burned: just by increasing your walking
pace from 3 mph to 4 mph burns 100+ extra calories in one hour.
4. Jump rope during your coffee breaks.
You've got to be kidding, right? It won't when you see the numbers. Put
your workout shoes on, and find a free space so you can jump rope. The
quick heart-pumping activity is also weight-bearing, so your muscles and
bones benefit, too. And, with the typical mid-morning and mid-afternoon
energy slumps, you're going to feel energized. Calories burned: You can
burn over 200 calories on two 10-minute breaks each day (this activity
alone will burn 1000 a 5-day week!).
5. Go longer.
Okay, so you figured this one. If your normal workout is 30 minutes -
no more, no less - here's an easy way of kicking it up a notch. Just twice
a week, add 10-15 minutes to your aerobic work. You know you'll burn more
calories, but you'll also boost your aerobic capacity, making weekend
hikes and bike rides easier. Adjust your workout to your new, higher fitness
level every two weeks by increasing resistance or incline on your machine
or on the road. Calories burned: An extra 30 minutes on the treadmill
a week burns 400+ calories.
6. Change up your workouts.
If you always head right for the treadmill, take a step class, buy a
new video, go on the elliptical trainer, or walk outside and crank up
the intensity. The may increase the calorie burn because our bodies work
less efficiently doing a new exercise than ones we're used to, therefore
we have to work harder to do it, and that burns the calories. Shifting
activities every few weeks decreases risk of overuse injuries and keeps
your workouts fresh and fun. Calories burned: 50-100 extra calories difference.
7. Add more workout days.
(Yawn)... Are you trudging through Monday-Wednesday-Friday workouts?
Add a Saturday and Sunday bike ride or exercise class to your week, and
your fitness level - and body shape - will show it. Make your workout
activity-focused and you'll also revive your mind and spirit. Calories
burned: 400-800 calories.
8. Hire a trainer or coach.
Nothing gets you out of a fitness rut faster than refining your routine
with the help of a competent, qualified person who knows what it takes
to get the job done. A GOOD trainer (ask for references) will look at
your current program to make sure it's safe and effective. You don't need
to have a trainer in your face every day; that can get expensive for some.
Arrange a monthly appointment to keep you on track and monitor your progress.
Calories burned: Just a simple change like a fast walk to a slow jog,
you can burn an extra 100 calories in 30 minutes.
9. Try a makeshift triathlon.
Instead of forcing yourself through a 45-minute stationary cycle workout
for 45 minutes, try this plan: 15 minutes of power walking on a steep
incline, 15 minutes on the bike, then 15 minutes in the pool for laps
(or 15 minutes on the rowing machine). Remember to warm up, cool down,
and stretch. For an added boost, use your turbo-charged partner for a
little friendly race. Reward yourself when you complete the race, and
every time you beat your personal record. Calories burned: one workout
blasts 600+ calories.
10. Rejuvenate with stretching.
Stretching is as important after running or walking as it is after weight
lifting. A recent study found that you can increase your strength by up
to 19% when you stretch between sets of weight-training exercises. Yoga-type
stretches are good, fast-paced stretches that will invigorate your mind
and body. Calories burned: about 50 extra calories after your workout.
What's Your Excuse?
By Vicki R. Pierson, ACE Certified Personal Trainer
It's time we start dealing with an epidemic that's contributing to crippling
disease and premature death of the people of our nation. Each one of us
can reduce the horrifying effects of this epidemic if we will simply take
responsibility for ourselves. What's this epidemic I speak of? Physical
inactivity!
Have I overstated the problem? Are health and fitness professionals over-reacting?
Consider these facts from the Surgeon General's report released in July,
1996 and decide for yourself:
* More than 60% of adults don't get the recommended amount of regular
physical activity.
* Worse yet, 25% of all adults are not active at all!
* Nearly 50% of young people aged 12-21 are not vigorously active on
a regular basis.
* Only 19% of all high school students are physically active for 20 minutes
or more in physical education classes every day during the school week.
So what are we saying? Do you always need to run instead of walk? Must
you quit your desk job and take up some form of physical labor as a profession?
No. You simply need to make physical activity a priority in your life
and quit making excuses. Let's address some of the most common excuses.
"I don't have time." This one can be heard ringing from sea
to shining sea. Granted, it seems as though we don't have time for much
of anything nowadays. However, my guess is that you manage to find 30+
minutes reading the paper, watching TV or chatting on the phone occasionally.
It's all a matter of priorities. If you can't fit another activity for
30+ minutes into your day, then make a substitution and get rid of something
that isn't a high priority.
"I'm so uncoordinated, I couldn't possibly do that." Then choose
an activity that you feel comfortable doing or learning. One excellent
activity that I know everyone can do is walk. However, don't allow a little
insecurity keep you from learning new activities like aerobics or tennis
or swimming. Don't be afraid to learn something new. And more importantly,
don't expect yourself to be perfect at everything you do, you'll miss
out on a alot of fun. If it's an aerobics class that you're afraid to
try then start out with a tape at home where you have privacy. Once you
feel comfortable with the basic aerobic style moves, go to a class. Each
person in the class was new to aerobics at one point as well. You'll be
amazed how supportive, instead of ridiculing, everyone is.
"I did it once and it hurt." If it hurts, don't do it! Find
another activity that's comfortable for your body. When being active,
always listen to your body and heed its signals. Whenever you do any activity
or exercise, use proper form and body mechanics to avoid injury. Educate
yourself or take a lesson/class to learn the proper way to do a specific
activity.
"I don't have the money to spend on a club or gym membership."
It's not necessary to join a club or a gym to be physically active. Being
active doesn't require that you spend a dime. Walk, jog, dance, swim,
run up and down the stairs or do one of many activities that are accessible
to you each and every day. Look around, be creative, you'll be amazed
at what you can do right in your own home and yard to get your heart rate
elevated for 30+ minutes.
"I get bored." Then you need to get creative and add some fun
into your activity. If it's not fun and enjoyable, you'll never stick
with it. Add a new twist to liven things up or participate in a variety
of activities (cross-training). There are so many things you can do to
be active that "getting bored" simply isn't acceptable!
"I don't like doing it alone." Find a fitness partner. If you
have a spouse or significant other, try involving them. Studies have shown
that couples who participate in regular physical activity together are
more likely to stay active throughout their lives than couples where only
one person is active. Other alternatives are to find a friend that enjoys
the same activities as you; take a class; join your local walking, hiking
or biking club. You don't have to be active alone if you don't want to
be.
It's time to get rid of the excuses and alibis! Take responsibility for
your own health and help protect yourself from disease and premature death...
get active. Once you're active on a regular basis, you'll enjoy many benefits,
both mentally and physically:
* Reduced risk of heart disease.
* Reduced risk of high blood pressure.
* Reduced blood pressure in patients who have high blood pressure.
* Increased HDL blood cholesterol (the good kind!)
* Decreased total blood cholesterol
* Reduced risk of diabetes.
* Reduced risk of developing colon cancer.
* Reduced risk of osteoporosis.
* Decreased resting heart rate (your heart won't have to work as hard.)
* Increased lung capacity.
* Increased amount of blood your heart can pump to your body in a single
beat.
* Reduced feelings of depression.
* Reduced stress.
* Effective weight control.
* Increased muscle tissue, healthy bones and flexible joints.
* Increased balance and coordination which is especially important for
older adults.
* Better mental well-being.
Begin slow and take one step at a time if it's been quite some time since
you've enjoyed moderate or vigorous activity. If you have a chronic health
problem check with your physician before you begin. Men over age 40 and
women over age 50 should also consult their physician before beginning
a vigorous exercise program.
By Vicki R. Pierson, ACE Certified Personal Trainer. For more great suggestions
on fitness and exercise check out The Fitness Jumpsite http://www.primusweb.com/fitnesspartner
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