Don't Make Exercise So Hard

Research published recently in the Annals of Behavioral Medicine showed that the harder people exercise, the less pleasure they feel during the exercise and the less likely they'll be to exercise routinely.  According to one of the authors of the study, "Evidence shows that feeling worse during exercise translates to doing less exercise in the future."
Obvious, right?  We tend to do things we find pleasurable and avoid things we find painful.  If you want to stay committed to a long term exercise program, don't make it so hard.

People who exercise 5 or more days a week spend 43% fewer days with upper respiratory infections, according to an Appalachian State University study.  
Aim for 30 to 60 minutes of exercise daily.  It boosts your blood flow so that immune cells circulate throughout your body.

Making A Lifestyle Change

About two months ago, I put a new client on a training/rehab program.  He was suffering from a knee problem, a rotator cuff problem, and lower back problem.  And he was out of shape and overweight.  On the plus side, he did play golf. : )  After getting his medical history, and a picture of his lifestyle, I set about trying to help him.  I put together a rehab-strengthening program for his knee, rotator cuff, and lower back.  But what I told Bob next, was more important than the program itself.  I told him,  No exercise plan was going to help him unless he made a lifestyle change.  He needed to make taking care of his body a priority.  You see, his philosophy on life was "work hard and play hard".  He liked to be active, but every time he engaged in physical activity, he would injure himself.  He attributed it to "just getting older", instead of seeing he wasn't keeping his body in a fit state so injuries wouldn't occur.

Fast forward two months later.  I met with Bob yesterday for a tuneup on his program and to see how he was doing.  He had been exercising consistently, three days a week, for the past two months.  He said his knee was much better, his back was no longer hurting, and his shoulder had improved quite a bit.  He said he "finally got it".  That exercise was something he was going to do for the rest of his life to help keep his body strong and  healthy.  He was making exercise a permanent part of his lifestyle.

Until you make exercise a lifestyle change, you will not stick with it.

What Makes A Person Change?

What makes a person change?  What makes that light go on and you know that your life will be different? A wonderful thing happened on Friday, March 18th.  I introduced my husband's brother to exercise for the first time in 60 years.  My husband and his brother, Russell, are twins and celebrating their 60th birthday. Russell and his wife decided to visit us here in Mexico so they could celebrate their birthdays together.  I wanted to give Russell something special for his birthday.  Russell has two bad knees from degenerative joints and has been told he will need to have knee replacement surgery on both knees.  He has been overweight for a long time which probably has contributed to his knee problems.  For the past two years, Russell has been on a weight loss program and has loss over 130 lbs..  He still needs to lose another 50 lbs which I am certain now he will.  Russell also has a herniated disc in his lower back which continues to be a chronic problem.  Knowing that Russell had all these health issues, I still felt that he could exercise to improve his health and strengthen his body.  I decided that I would give him a set of resistance bands for his birthday and teach him how to exercise.  Needless to say when I gave them to him, he was a bit surprised and wondering what the hell am I going to do with this.  I guaranteed him he could work out with them without hurting himself.  The next morning we got started with his first training session.  All the exercises we did with the resistance band was seated in a chair.  We hooked the bands on the leg of the TV entertainment credenza. 

I put together a 30 minute program that he could do sitting down in a chair.  We also did some exercises to help strengthen his knees.  After the workout he said he felt invigorated and full of energy.  He actually went for a walk on the beach!  The next day we worked out, and again he said he felt invigorated. We worked out again on the third day and following his workout, I told him I was going to our fitness center here at our condominium complex to do my workout.  He said he wanted to go and maybe walk on the treadmill.  Now here is a guy who has NEVER stepped foot in a gym, wanting to go workout.  We went to the gym and I got him on the treadmill walking at a slow, comfortable pace.  He was able to do it for 12 minutes.  He also wanted to do some of the weight machines.  He actually did 5 exercise machines!  I couldn't believe it.  He felt fine later, no pain, even in the knees.  Amazing.  And again the next day we worked out with the resistance band and he went to the gym with me.  He did the treadmill and some of the exercise machines again.  He even talked about joining the gym when he got back home (he lives in upstate New York).  The next day when we worked out I took pictures of him doing each exercise so he would remember them when he got back home.

I put together a complete workout program for him that he could easily follow.  Russell thanked me that day he returned home and said that it was the best gift he had ever received.  So what happened that changed him from never working out, never having the desire to workout, to wanting to exercise everyday? Was it just being shown that he could do something that was comfortable and didn't hurt?  Or was he just ready to make a change to improve his health?  Whatever the reason, I am glad that I had the opportunity to help him.  Here's Russell, 60 years old and feeling younger than ever.

How To Sneak In 60 Minutes Of Exercise Without Going To The Gym

To keep the weight off, studies are showing you need as much as 60 minutes of exercise a day.  If that sounds impossible, remember this, you don't have to spend an hour at the gym to get the exercise you need.  You can sneak in physical activity a few minutes at a time.  Here's how:

If you work at an office, or are going to the store, park farther away from the entrance.  

The extra walking can give you 5 minutes of exercise.

Take the stairs instead of the elevator.  

This can add 10 minutes more.

During your lunch break, take a 15 min. walk.  Ask a coworker to join you.

At home, squeeze in 15 min. of heavy cleaning,

Or gardening,

Or playing with the kids.

After dinner, take your dog for a 15 min. walk.

While watching TV, do 5 min. of situps during commercials.

All of this gets you to the 60 minute goal-without going to the gym.

Your Type Of Motivation Can Predict Your Exercise Success

We all exercise for different reasons, but research shows if you workout to feel better, you're more likely to stay motivated than if you just work out to look better.  There are three motivation types: visual, auditory and kinesthetic.  Visual types are driven by appearance.  Auditory types are driven by compliments.  Kinesthetic types concentrate on well-being.  The most successful exercisers fall into the kinesthetic category.  A primary motivator for people who work out regularly is that they feel better, something that registers right away versus an aesthetic improvement that can take weeks to see.  To stay motivated, focus on how exercise makes you feel better. 

What To Eat After Your Workout

Most people fall into the common trap of thinking it's okay to eat anything and everything because they've worked out.  

Because you are hungry after a workout, it's easy to eat more than you really need.  

A good guideline is to stay within the 200 to 300 calorie range for  post-workout snacks.  Your body needs carbs and protein after working out.  Here are some good post-workout snacks:
  

• whole grain bread, bagel or muffin with peanut butter and low sugar jam
• dried fruits and raw nuts
• low fat cottage cheese and fruit
• whole grain cereal and low fat milk
• veggie omelet with lite cheese
• turkey sandwich with mustard, lettuce and tomato
• energy bar

Which Is Better--Free Weights Or Machines?

If you want an effective strength training program, should you use free weights or machines?  I recommend using both.  Machines are great because they are easy to use.  They ensure that you move with proper form through the exercise.  They allow you to lift heavier weight and you're less likely to injure yourself using machines.  

Free weights require you to stabilize and balance your body which engages additional muscles giving you a better workout.  You can also do a larger variety of exercises using free weights.  To get the most effective workout, use both free weights and machines.

Are You Hula-Hooping Yet?

Believe it or not, the Hula Hoop has gone from being a 1950's fad to the latest fitness trend.  One enthusiast started hooping and liked it so much, she started her own company called Hoop Girl.  She now has 350 instructors in 12 countries teaching hula-hooping.  Hooping can burn up to 600 calories an hour.  Fans of hooping say not only does it get you in shape, but it helps you to not take things so seriously.  Hula- Hooping started in the late 50's and sold 100 million hoops in just 2 years.  Who knew it would still be around!  Sounds like a great way to get that waist in shape.

The Top 4 Habits Of Successful Dieters

The National Weight Control Registry has collected data on thousands of people who have lost a lot of weight and have kept it off.  These are the top four habits the dieters had:

78% of them ate breakfast every day--A healthy breakfast such as an egg white omelet with whole wheat toast.

62% of them watched less than 10 hours of TV per week.

90% of them exercised an hour a day.

75% of them weighed themselves once a week.

Can You Be Fit If You're Overweight?

According to the results of a study that tracked 2600 women for 12 years, researchers found that being fit, regardless of your weight, reduced your risk of dying from heart disease, stroke, and cancer by 50%.  They found that fit women who were overweight, were better off than skinny women who never exercised.  Their findings say regular exercise improves your cholesterol levels, blood pressure, and strengthens your heart, all of which can lengthen your lifespan.  Although you may be battling your weight, regular exercise can improve your health.

Exercise Prevents Colds!

Though the holidays have passed, it's still the season for sniffles, sore throats and the flu.  Several recent studies have found that people who exercise on a regular basis, get sick 50% less than those who don't exercise.  The American College of Sports Medicine, a leading authority on exercise, says there is no medicine, pill or supplement that comes close to the protection exercise provides against illness.  Exercise strengthens your immune system with natural cells that fight viruses.  30 minutes of exercise, 5 days a week, can help protect you from colds and flu.

6 Reasons You Should Exercise

New studies say:

You will be in a better mood for up to 12 hours after you workout.

The top way to get rid of cellulite is to work out.

You will sleep better if you workout.

Women who exercise are less likely to die from breast cancer.

You will be more mentally fit and have an improved memory.

You will live longer.

How Much Exercise Do You Really Need To Lose Weight?

The new guidelines issued by the American College of Sports Medicine say that 30 minutes of exercise, 5 days a week, is not enough. New research shows that 2 1/2 hours of exercise a week is effective in preventing weight gain but is not effective in weight loss. The American College of Sports Medicine now says that overweight people are more likely to lose weight and keep it off if they exercise for at least 4 hours a week. If you're trying to lose weight, you need to increase your exercise to 50 minutes a day, 5 days a week to see the results you want.

3 Ways To A More Effective Workout

To get the most out of your workouts, make sure you are doing these three things.

Don't go into a workout thirsty. Dehydration will decrease your strength and you will get tired a lot quicker. Bring a bottle of water and sip on it throughout your workout.

To increase your strength, perform 3 sets of each exercise instead of just one set. Research shows it's a better way to improve your strength.

Do exercises for your upper and lower body. Many people focus only on their upper body when they weight train. They think walking, running or cycling will take care of their legs. Not true. You need weight training to build muscle mass and to keep your ligaments and joints strong in your lower body.

109 And Still Kicking!

For all you people out there who think
you're too old for a little exercise, think again!
Anna Ferris, who is 109 years old, just competed in the Orange County Senior Games, in every event! She says, "I do the best I can. I gotta keep going, keep kicking." Anna was born in 1900. She loves chocolate and good wine and competing! Read her story here.

The Top 5 Habits of Fit People

A recent study looked at the habits of fit people to find out what they did consistently to stay in shape. They found:
Fit people are prepared.
They pack their gym bags the night before. They have their exercise clothes and shoes laid out and they book their exercise time as an appointment in their day planner.
Fit people plan their meals.
They have set eating times and they plan their meals around their workouts.
Fit people exercise in the morning.
They find it easier to stick to their exercise program and they feel a sense of accomplishment, which helps them to stay on their diet throughout the day.
Fit people don't let one missed workout turn into 2 or 3.
They get right back to their next workout.