Posts Tagged “exercise”
Erase Age with Exercise
A snapshot of all the ways staying fit can keep you healthy for years:
1- Better Memory:
Exercising at least 3 times a week at a moderate to high intensity can reduce odds of mental decline like dementia by 46%, according to a study of adults over the age of 55.
2- Stronger Bones:
Lifting weights twice a week can boost bone density and decrease falls by 40%, reports a study of 246 women ages 65 and older. Participants also stretched and did balance exercises 2 days a week.
3- Healthier Body:
Women who walk at a brisk pace at age 60 are up to 200% more likely to remain disease free at age 70, compared with casual walkers, found the Nurses Health Study.
by JC/ Prevention Magazine
Tags: age, balance, better, body, bones, brisk, disease free, erase, exercise, healthier, lift, memory, old, strech, stronger, weights
No Comments »
You’ll be more likely to work out if you focus on “how” to exercise instead of “why,” found Texas Christian University researchers. One group of couch potatoes listed why cardio was good for them. The other group wrote down how they could do more, like “keep a pair of walking shoes in car” or “plan workouts the night before.” After 2 months, the how group was exercising 25 minutes more per week. The strategies they came up with may have helped them overcome obstacles that can derail workouts, the researchers suspect ! by karen Asp/ Prevention magazine
Tags: exercise, how, mind, motivation, tips, tricks, why, workout
No Comments »
I read a great article about running in Prevention magazine, here’s what they had to say:
YES, YOU CAN RUN
By Natalie Gingerich
Running is Only for the very fit? Hardly!
For decades, scientists have been gathering research that proves running does more good than harm. it does not damage knees and actually increases your chances of staying fit and active as you get older. It’s also effective for weight loss, strong bones, and mental sharpness – at any age! In fact, a new study shows it provides an extra 70% reduction in risk of stroke and diabetes – on top of the improvement you’d get from walking for exercise. Real life examples like a women called Pam Brantly will prove to us that running is the breakthrough that will bust the weight loss plateaus.
Try this new easy plan to safely get you up to speed and running 3 miles straight at any fitness level. It’s one of the fastest ways to slim and tone, and a natural next step for walkers.
The program, walk-to run, will have you clocking miles in no time!
Here’s how:
YOU’LL NEED: running shoes. Other types aren’t designed to handle the increased impact.
YOU’LL DO: running workouts, alternated with walking and cross-training to work different muscles, condition your body for higher impact, and prevent injury.
Workout Schedual: Have a look at this schedule for a quick preview then read the interpretation below:
Run the given distance (see chart above), taking walking breaks as needed. If you can run only 15 to 30 seconds at a time to start, that’s okay. Stop before you’re out of breath, walk until you’ve recovered, and then return to running. Gradually you’ll be able to go longer, until, after & weeks, you can cover a full 3 miles without walking. (You don’t have to be able to run the entire distance to progress each week.)
Incorporating different types of workouts helps beat boredom and prevents injury by exercising different muscles. Try swimming to beat the heat and tone your upper body, yoga to stretch and relax your muscles, or cycling to give your legs a break from impact.
This is your easy exercise day, designed to get your blood flowing and loosen up your muscles. Walk at a pace that allows you to chat with a friend.
Are you still skeptical about taking up running? Three women didn’t think it was for them—until they tried it and were wowed by the incredible results. Read more
Tags: breathing, excuses, exercise, fixes, hard, jogging, motivation, practice, run, Running, solutions
No Comments »
Are you still skeptical about taking up running? These three women didn’t think it was for them—until they tried it and were wowed by the incredible results.
> My legs are strong and toned
GWEN McCURDY, 51, RUNNER FOR 10 YEARS
I was a walker but always had a desire to run—i just didn’t think I could, till an acquaintance invited me to join her beginners’ running group. Ten years later, I run about 6 miles 5 days a week, and I’ve even done half marathons. It’s helped me easily maintain a healthy weight for years.
MY ADVICE: Recruit friends to join you. Running is like therapy—my friends and I talk out all our problems on the run, and afterward life always looks better. Plus the workout flies by.
>I have more energy
PAM BRANTLEY, 48, RUNNER FOR 1 YEAR
I was an on-again/off-again exerciser until some friends talked me into running. I thought it would wipe me out, but I feel more energized on days I run. The first time I ran 20 minutes straight on the treadmill, I felt more exhilarated than I had with any other workout I’d tried. I’ve lost more than 6 pounds and 16 inches—6 of them from my waistline.
MY ADVICE: Focus on small chunks. Think about what you can do—like running to the next telephone pole or mailbox—and then push yourself to add to it over time.
>I lost 30 pounds without dieting
TAMARA MUMPOWER, 48, RUNNER FOR P12 YEARS
I used to go to the gym twice a week, but I didn’t lose any weight. Then I heard about a beginners’ running program. I started by jogging just a minute at a time. Little by little I ran more and walked less. After about a month, I did a 5-K and was ecstatic that I ran more than I walked. Since then, I’ve run an entire 10-K and even a half marathon. Along the way I went from being a stressed and depressed single mom to a woman who truly believes I can do anything I set my mind to.
MY ADVICE Sign up for a 5-K. It gives you a goal to work toward to help you stay on track—and crossing the finish line feels amazing!
by Prevention Magazine
Tags: breathing, excuses, exercise, fixes, hard, motivation, practice, solutions
No Comments »
1- MY KNEES HURT:
>> Shorten Your Stride: No matter how cushiony the heel of your shoe is, your body isn’t designed to land on it when running, experts say. Shorter strides help you land on the middle of your foot, activating your body’s natural shock absorbers.
>> Strengthen your hips and thighs: One of the most common causes of knee pain is weakness in the thighs and hips, which absorb impact, says runner Alexis Chiang Colvin, MD, an orthopedic surgeon at Mount Sinai School of Medicine. Go to prevention.com/knees for targeted toning exercises to keep you pain free.
2- I keep getting blisters:
>>Check your shoe size: “Your feet increase as much as a size to a size and a half when you run,” says coach Hal Higdon. “Especially for new runners, fluids can pool in your extremities, making them swell.”
>>Invest In fancy socks: Yes, there’s a difference between $1 and $10 socks. Fabrics that “wick sweat,” including synthetics (like CoolMax) and lightweight wool (like SmartWool), limit friction- causing moisture.
>>Reduce rubbing: Apply a lubricant such as petroleum jelly or Body- Glide to hot spots before putting your socks on.
3- It feels too hard
>>Talk to yourself: Exercisers who repeated an inspiring phrase (such as I am strong and beautifull) aloud at least three times before running a mile went faster and felt better than when they did the same run without the mantra, according to research from the University of Nevada.
>>Partner up: Not only is exercising with a friend more fun than going solo, but the company also may make your workout feel easier, according to a recent British study Researchers believe the camaraderie may heighten. levels of mood-boosting
hormones.
4- I’m Constantly Winded
>> Slow down: As you become fitter, your body will bcome more efficient at converting oxygen into energy. Then you’ll be able to go faster without getting breathless.
>>Breathe through your nose and mouth:
Forget the old wives’ tale that air through your nose is better for you. Quite simply, you need more oxygen to support running or fast walking, and using both your nose and mouth is the most efficient way to get it.
>> Practice belly breathing: Allowing your chest and belly to expand as you take a breath relaxes your body so it can get oxygen to your muscles more efficiently during exercise, says Susan Joy, MD, director of Women’s Sports Health at Cleveland Clinic; Practice it while you’re on hold or waiting in line at the grocery store, then try It while you run.
By Prevention Magazine
Tags: blisters, breathing, excuses, exercise, fixes, hard, knees, motivation, practice, solutions, winded
No Comments »
|
