Thursday, April 01, 2010
How Busy Moms Can Find Time to Exercise
Do you always try to exercise but everything just gets in the way? Whether we are caring for a newborn, chasing after toddlers, driving kids to school or rushing to work, there is always something that is taking our time.
I sometimes feel like there is a vortex that is sucking my time away and the older I get, the quicker time goes.
In a Melpomene study, a large number of women found that they exercised less and less after their baby was born. They found one of the main reasons was that they were unable to find babysitting.
With more and more women also working outside the home and having to juggle kids with housework and their careers, you can see why exercise gets pushed down the list. Not to mention the tiredness women feel after these busy days.
So how can you find time to exercise?
* First you have to make time - Work out where you time goes each day and then schedule time to exercise, even if it is only for 15-30 mins.
* Do something you enjoy - if you don't enjoy running on a treadmill, then it will be easy to push it down the list of priorities. Play a team sport, start rock climbing or go for a hike with your family.
* Exercise with the kids - If it is hard to get babysitting, exercise with your kids. Go to our "Involving the kids" section for some great kids games. If they are little, wait to you put them down for a sleep and then follow one of our workouts - they are quick and effective.
* Do it with a friend - If you like catching up with friends, why not combine exercise with a chat. Go for a walk along the beach, ride a bike or go for a swim. It is amazing how much more fun exercise can be with a friend.
It only takes 30 minutes a day to make real changes to your health and fitness. If you are determined, you will make the time.
Mireille Ryan is the co-founder of The Busy Mums Fitness Club, an online membership site for mums. She is a Fitness Expert, Author, Radio Personality,Certified Personal Trainer and the owner of Health Guru International P/L, which runs boot camps for women. As a mother of 3 young children, Mireille knows how hard it is to get back in shape after having kids and how difficult it is to find time to take care of yourself. Most importantly, she knows what works. -------------------------------------------------------- For more on Busy Moms Exercise, see www.bestexerciseguide.com. |
Labels: busy mom exercise, exercise
Monday, March 22, 2010
Running the Best Cardio Exercise
Are you looking for the best cardiovascular exercises ever? Then do not go far, its right here for you and that is running. This is a cardio exercise that can be done at home. There is no need of any equipment and time bound to do these cardio exercises at home. One can do them at home ease. It is considered as the best cardiovascular exercises at home.
Running is one of the prime cardio exercises which helps to burn fats developed in your body. If you have some problem with running then you can go for jogging i.e. running slowly. It gives a good tone to the muscle groups to make them strong. Along with it, this form of cardiovascular exercise is also good for developing the heart rate.
Running or jogging can be done either mechanically or at outside. Among the two, the latter is much preferred as one can inhale the fresh air outside while engaging in the same.
If you feel uncomfortable both engaging in running or jogging, then you can always switch to walking. Walking is regarded as possessing a low impact of cardio-vascular exercise. But nevertheless, it is also a good way to burn out some excess fats from your body. Actually it is a perfect form of cardio exercise to start off.
You can search different cardiovascular exercises on the websites online. You will get many websites which are dedicated to exercises and home cardio exercises. These websites are very useful and will give you many links to download exercises and equipment videos.
Read more articles on similar topics such as easy diet recipes and quick diet recipes. Mr C M LATTER ---------------------------------------------------- For more on Cardio Exercise, see www.bestexerciseguide.com. |
Labels: cardio, cardio exercise
Tuesday, February 23, 2010
How to Slim Your Hips and Thighs at Home
Having slim hips and thighs are two of the most sought after fitness goal of most women. But how can you achieve those goals at home? With Beachbody's trainer Debbie Siebers Slim in 6 at home workout program, you can achieve those goals.
Debbie Siebers' Thin Training techniques are designed to noticeably thin and tone your body in as little as six weeks. Debbie uses a series of compound body moves to tone your body and burn fat. By following the six week workout program you slim, tone, and firm up without bulking up.
Slim in 6 uses a series of squats, plies, lunges, kicks, and floor to tighten and tone your lower body.
Debbie then uses resistance bands and push ups on your upper body to give you a full body workout.
The Slim in 6 program has been around for years bringing awesome results to countless women. Women who have tried unsuccessfully to achieve the bodies of their dreams were able to fit into that bikini, wear that special dress to a wedding or reunion, and feel more confident with the help of Slim N 6.
With an easy to follow six week calendar and a nutritional guide for proper eating, you too can see great results. You will increase your strength and endurance, feel more confident, and fire up your metabolism while working out at home.
With Debbie Siebers' Slim in 6 you don't need to spend money on a gym membership to get the body of your dreams in as little as six weeks.
Nancy Comee is an at home fitness and health enthusiast. To learn more about Slim in 6 or any Beachbody product. -------------------------------------------------------- For more on exercise weight loss, see www.bestexerciseguide.com. |
Labels: exercise weight loss, weight loss
Monday, February 01, 2010
Fluids - They Are Healthy and Here is the LowdownFluids - They Are Healthy and Here is the Lowdown
Water: Water is the number one fluid. It is really all you need to live and thrive. Most tap water is fine although if it tastes slightly off you may want to add a slice of lemon. Bottled water is OK, and in some parts of the world tap water is unsafe to drink.
Soda: Soda simply isn't good for you. In moderation it's OK, but it's full of sugar and calories and hard on your teeth as it's acidic. Diet soda is equally tough on your teeth and contains chemical sweetener. Regardless of what some people think, there are no long term studies on their effects, so again, practice moderation.
Sports Beverages: If you like them, drink them, but be aware that they contain calories. If you exercise for an hour or less at a time, they are unnecessary.
Juice: Pure juice is good for you as it contains vitamins and potassium, but it is high in calories, and doesn't fill you up. Fruit is usually better for you, but there is nothing wrong with occasional juice.
Milk: OK, you might not like what I'm going to say, but although milk is full of healthy calcium (there are other sources by the way), cow milk is designed for baby cows, not adult humans. Drinking it is pretty strange, unless you are a calf!
Coffee and Tea: I love coffee and I like tea, but the caffeine has a slight dehydrating effect. Skip the sugar and go light on cream if you need it.
And the winner is, water, the perfect fluid whether you are an exercise nut or a couch potato!
Harry writes on health, nutrition, and exercise. See his latest writings at Osterizer Blender Parts and Osterizer Blender. ----------------------------------------------------- For more on Fitness Workout, see www.bestexerciseguide.com. |
Labels: exercise fluids, fitness fluids.
Monday, January 11, 2010
How to Get a Firm Butt Fast and Easy
In this article I am going to reveal an easy workout routine so you can get a firm butt fast and easy.
You will also notice leaner, sexier thighs and firm legs. A transformed lower body.
Basically, this wickedly effective little workout routine works like gangbusters. Very fast. If you commit to using it at least three times per week.
Just a brief warning though...
You just might have sore muscles during the first week.
Don't worry. It is very normal.
Stick with it because the results get sweeter and sweeter with time.
One last thing here before we get started...
This routine is based on fact. Solid, proven results. The very exercise routine I'm about to share has worked wonders for others who wanted to get a firm butt.
The real secret is consistency.
These exercises are not a magic pill. The results come over time.
But from what I've seen... if you consistently perform these lower body exercises then you should be getting very good results in about 6 weeks time. That's it!
Here's the workout routine. Perform each exercise in the order they are listed...
1. Squats
Hands down the greatest complete lower body workout I've found. Perfect for shaping your butt.
Using a very light weight. One you can do for twelve repetitions. Perform four sets of twelve repetitions keeping your feet about shoulder width apart.
2. Step-ups
This is the single greatest exercise for targeting your butt that I've found.
Just find a box about knee height. Put one foot on the box and one on the floor. Then bring the foot on the floor up to the box. Perform four sets of twelve reps each for both legs.
3. Lunges
This is a great exercise for targeting the front of your legs. However, it is also excellent to get a firm butt. Place your feet shoulder width apart and lung forward. Rotate your legs making sure you do twelve repetitions on each leg. Perform three sets.
I realize that this workout routine seems really really easy. And it is really really easy. But it is also very powerful.
I've used it. And many others have used this simple routine to get fantastic results.
As I said...
The true secret here is consistency.
After all, no exercises will work for you without a little discipline.
But if you can do this workout routine three times a week, for the next six weeks, you can get a firm butt. Firm legs. A completely transformed lower body.
*** Need To Lose Weight Fast? *** |
Labels: exercise, firm butt, firm buttocks, fitness
Tuesday, February 20, 2007
Busy Moms Weight-loss Guide
1. Involve the kids. I have found that many people can not believe all the energy some kids have. Use it. If your kids want to go out, you go out with them. The laundry and the dishes can wait. Cranky kids will usually settle down once they are outside and there is something else to look at. I have found that if I tell my three year old that we are going to go for a walk today, it usually happens. Do you realize how persistent a three year old can be?
2. Get into a routine. My kids function better and they get used to the fact that mom is doing her exercises at a certain time each day or every other day. How many of our kids today need cut down on TV and video games? Kids can make exercise fun. Ever watch a three year old try to master a jumping jack?
3. Learn from your kids. Playing is the best type of exercise. Play tag, or have your kids invent a new game. So what if it is silly. You are building a child’s self esteem and a relationship with that child. It will come in handy when they are teenagers. Ever try to keep up with any child that loves to be outdoors?
4. Clean the house. Yes, the house needs to be cleaned and you can get your heart rate up at the same time. Ever try dancing while you’re vacuuming? Turn up the tunes and practice that funky new dance step or make up your own. My ten year old is very creative and we have a good laugh while we are doing it. How about getting rid of that long mop handle and get down on your hands and knees to mop. Put in a few push ups or sit ups while you’re down there.
5. Get a dog. Yep one more thing to add to your list. Take that dog for a walk, run, or jog. Let the pet set the pace. Dogs can walk pretty fast and it is good for them too.
6. One last thing that I have learned, it has taken me a long time, is the fact that I can not control everything. The kids get sick, the dog will run off and I will not always get in that ½ hour or hour of exercise in. It is okay. Find another way to add some more movement to your life.
Every little movement helps. You do not need the expensive gym membership or the fancy new equipment in your basement. Find little things in your every day routine that will help. Run up the stairs, park far away from the door as possible when going to the store. Exercise can be fun if you let it be, make it fun!
Monday, August 07, 2006
Monitoring Exercise Intensity
There are five main methods of monitoring exercise intensity. Which method one chooses to use depends on a number of factors including the type of activity, level of fitness, and access to and ability to acquire relevant data such as heart rates and stress loads.
1. METS
A MET is a multiple of resting oxygen consumption (or functional capacity) which is approximately 3.5 milliliters of oxygen per kilogram of bodyweight per minute. The intensity of exercise can be expressed as a specific percentage (for example 60-90%) of a person’s maximal oxygen consumption. The idea is to select activities that are known to require energy expenditures at a desired level.
For example, if an individual has a functional capacity of 10 METS and desires to reach an intensity level of 60%, then the intensity required would be 60% of 10 METS which equals 6 METS.
Due to the fact that standardized tables have been developed for certain activities with regards to energy expenditures expressed in METS, this system can be very effective for those individuals who need strict supervision in their exercise programs. People can select specific activities such as canoeing or skiing and determine the related exercise intensity.
2. Intensity by Percentage of Maximal Heart Rate
Maximal heart rate can be calculated by a maximal functional capacity test using a bicycle or treadmill ergometer or by age-predicted maximal heart rate tables. These tables often employ the 220-age equation for determining maximal heart rate. This method applies the following formula:
Training Heart Rate Range = Maximal measured or predicted heart rate x 60-75% x 1.15
As an example: A 50-year-old man for whom an intensity of 60-75% of maximal heart rate is desired:
170 (age-determined maximal heart rate, 220 – age) x .60 (60% low intensity range) 102 (60% lower limit exercise heart rate)
170 (age-determined maximal heart rate, 220 – age) x .75 (75% upper intensity range) 128 (75% upper limit exercise heart rate)
Or a target heart rate of 102 – 128 beats per minute x 1.15 = 117 – 147 beats per minute.
3. Intensity by the Karvonen Formula
The Karvonen Formula is very much like the percentage of maximal heart rate method, but resting heart rate is taken into account. This formula can also be referred to as the heart rate maximum reserve method. Here is the formula:
Training Heart Rate = Maximum heart rate - Resting heart rate x Desired Intensity (50-85%) + Resting heart rate
For example, to calculate the target heart rate for a 40-year-old person with a resting heart rate of 80 beats per minute at an intensity level of 70%:
220 – 40 = 180 (predicted maximal heart rate) - 80 (Resting heart rate) 100 (Heart rate reserve) x .70 (70% intensity) 70 + 80 (Resting heart rate) 150 (Target heart rate at 70% of heart rate reserve)
4. Intensity by Perceived Exertion
Assigning a numerical value from 6 – 20 of perceived (and therefore subjective) feelings of exertion is another method of measuring intensity. This is sometimes called the Borg Scale because it was originally developed by Dr. Gunnar Borg. This method takes into consideration an exerciser’s perceptions of exercise fatigue, including psychological, musculoskeletal, and environmental factors.
The ratings of perceived exertion (RPE) are assigned a number from the Borg Scale with 6-7 being extremely light and 19-20 being very hard. Thus, an RPE of 12-13 would correspond to approximately 60-79% of maximal heart rate or 50-74% of maximal oxygen consumption or heart rate maximum reserve.
The Borg Scale starts at 6 to correlate with exercise heart rates. For example, an RPE of 6 would approximate a heart rate of 60 and an RPE of 15 would approximate a heart rate of 150. This scale has recently been revised with a 0-10 rating scale that is somewhat easier to use.
5. Intensity by the Talk-Test Method
This is also a subjective test and it is very useful in determining the comfort zone of aerobic exercise intensity. Individuals should be able to maintain comfortable and rhythmic breathing patterns during all phases of a workout session to ensure safety. This is an especially effective technique for beginners, but advanced trainees who progress to higher intensity levels may find this method too conservative.
Michael Russell Your Independent guide to Exercise Article Source: http://EzineArticles.com/?expert=Michael_Russell |
