exercise

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How To Stay Fit When You’re Pregnant

Being pregnant is an exciting time of your life. Your body is changing, and soon youíll be giving birth to an amazing baby. If you want to get back to your pre-baby shape faster after giving birth, staying fit during your pregnancy can help. Exercising while youíre pregnant has other benefits as well, like making giving birth easier. You will have to adjust your fitness routine when youíre pregnant to make sure you and your baby stay safe. Here are some safe and effective exercises you can do when youíre pregnant that will keep you looking and feeling great.

Tip: Many people try and reach their fitness goals by lifting weights. Truthfully, you only need to do six different exercises to get fit.

Swimming is the safest exercise to do when youíre pregnant. It keeps your legs and arms toned, while eliminating pressure on your joints. Swimming tones your cardiovascular system and helps you build the endurance you need to give birth. Youíll love feeling weightless in the water.


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Tip: When motivation for your workout is waning, a new article of exercise clothing, like a vibrant workout suit, might boost your enthusiasm. No matter what the article of clothing is, you will be excited for others to see it, thus, giving you motivation to workout.

If you prefer to stay on dry ground, walking is a fantastic exercise to do when youíre pregnant. Walking puts minimal strain on your joints and keeps your heart in good shape. You donít need access to a pool or gym either. With a good pair of shoes and a bottle of water, youíll be on your way. You can walk until the day you give birth.

Tip: Create a garden oasis. Many are surprised that creating a gardening is hard.

Though it may seem a bit iffy, weight training is a valuable part of your pregnancy exercise plan. Modify your routine by reducing the amount of weight you lift and add more reps. Stop if you feel tired, and make sure to use proper technique. Go slow, and keep your movements controlled. Lifting weights keeps you toned and keeps your muscles strong.

Tip: When you are lifting doing more reps with less weight will get you bigger muscles. Building muscle mass is more about endurance than the ability to lift more weight.

Yoga is good for both your mind and your body. It can help keep you calm and improve your sleep. If your mind is racing, focusing on the postures will help keep negative thoughts away. Yoga keeps you toned and flexible. It wonít hurt your joints either. Be sure to supplement your yoga routine with exercise that works your cardiovascular system.

Tip: A visible, touchable sign of weight-loss progress can provide the sort of motivation many people need to stick with their goals. Scales may not motivate you enough.

Low impact aerobics and dancing are good ways to give your heart a workout. They tone your body too. Donít do any dances that require leaping or twirling because pregnancy can affect your balance. Sign up for a class for pregnant women, and youíll learn the best exercises to do and meet some new moms as well.

Tip: Getting an excellent fit for your shoes can have real fitness benefits. Your feet tend to swell a little during the day, so you should shop at night for shoes; your feet will be a little larger than normal.

Always end your fitness routine by stretching. It keeps your muscles limber and prevents tears and strains. Youíll find this comes in handy during giving birth. Focus on lower back stretches, pelvic tilts, torso rotations, shoulder circles, and calf stretches. Stop if the stretch starts feeling uncomfortable.

Staying fit while youíre pregnant has other benefits as well. Youíll sleep better, and wonít feel so achy. Studies show that exercise during pregnancy can reduce your risk of preeclampsia and gestational diabetes. It also makes your delivery easier to endure. Itís always a good idea to consult your doctor before you start a routine. Try to work out for 30 minutes a day. Enjoy your exercise regimen and revel in being pregnant.

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Staying Motivated To Work Out As You Age

Among the situations that can derail your motivation to exercise are the aches and pains of getting older. Use the suggestions below to stay motivated to continue to work out as you age.

After you’ve checked with your healthcare provider and you’ve been cleared to continue exercising, keep an accurate record of how frequently you’re going to the gym if you’re experiencing aches and pains to be sure that you’re not reducing the frequency of exercise. While you may have good weeks and bad weeks in terms of how you’re feeling, sticking to your exercise schedule will keep your body moving rather than waiting to feel up to it.

Tip: When exercising, jogging can increase your stamina. You must start slow and then gradually build up when jogging every week.

If you’re finding it more difficult to get to the gym at your usual time of day, consider changing the time of day that you go to the gym or engage in exercise. The impact of cold weather or even the hours of seasonal daylight can strongly influence whether you feel like exercising, especially if you feel more or less stiff at a specific time of day.

Consider establishing a stricter exercise routine to make sure that you include both cardio exercises and resistance training. Cardio and resistance training and strength-building exercises are both important to obtain the benefits of exercise.

Tip: If you find yourself still struggling to achieve your fitness goal, buy yourself a new workout outfit to boost your enthusiasm. The simplest piece of clothing may inspire you to flash your newly acquired enthusiasm at the gym.


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Keep more accurate tracking of what you’re doing during your exercise routines to make sure you’re not losing too much ground because of aches and pains. Using the machines in the gym or other measuring devices to help you determine whether your exercise quantity is going steadily down can be an important aid in providing you with exercise goals. For instance, if you’re accustomed to going 12 miles on a sedentary bicycle at the level of 10 or so and suddenly you find yourself going half that distance at a lower level, try building back up to former levels in incremental steps.

Consider consulting with an exercise specialist to determine whether you can establish a routine that will work better for you and help you work around or even improve how you’re feeling from specific aches and pains. For instance, an exercise expert may be able to provide you with stretches that address specific areas of your body allowing you to exercise in spite of aches and pains.

Tip: If you discover that you are skipping your work-outs, make a schedule to prevent yourself from avoiding exercise. Write down the times and days when you will be exercising, and never skip a session.

While nobody wants to rely on medication, if you’re not exercising because of the aches and pains you’re experiencing then it’s likely your pain will worsen over time so that getting healthcare provider guidance on effective pain relief in order to exercise can be an important tool for you to stay motivated and stay moving.

Keep up with physical activity outside of the gym to support your active lifestyle even if you’re experiencing aches and pains to maintain overall levels of physical activity rather than giving up on activities such as housework or gardening.

If you’re experiencing the aches and pains that accompany aging, you might find that pain is negatively impacting your exercise routine. Use the suggestions above for staying motivated to exercise in spite of the discomfort that frequently accompanies aging.

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Suggestions For Improving Your Quality Of Life By Way Of Exercise

Exercising is a necessity today with our hectic lifestyles and processed foods. It has become hard to maintain a healthy body but there are some ways that you can achieve your goals and feel better about yourself without spending hours in a gym. Some people have a goal to lose fat while others are suffering from back pain and certain exercises can help you attain your desired look or feeling. This article will point out a few of the ways exercise can improve your quality of life and leave you not only looking better but feeling better as well.


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Tip: If you feel you’re coming up short in your fitness goals, go out and buy some new workout clothes to give you a boost in confidence. Regardless of the size or use of the item, just having something cute you want to show off will get you to the gym.

To lose fat, a goal of many, you simply need to increase cardio work. You can do this by walking stairs in your home, walking around the neighborhood with a friend or even a light jog at the park. Your goal is to burn more calories than you take in. When this occurs, your body will start burning fat for energy. Now you are not going to burn 2 inches in a day as this is a ridiculous claim but you can burn a couple inches a month off your waist and other areas of concern. It will improve your respiratory function as well as your heart leading to a feeling of satisfaction when your exercises are complete.

Tip: You should set goals in your fitness routine because they will motivate your and keep you working towards specific points of achievement. It helps you to keep focus on obstacles as opposed to losing your motivation due to their difficulty.

If you are looking to tone muscle then weight training is the way to go. Now it is imperative that you not weight train without cardio work if you are also looking to lose fat. Without a cardio routine, you will build muscle under the fat and toning will become difficult to accomplish. If you are smaller, simply grab some weights and do light lifts, squats or presses to tone your body. We are not looking for mass so you can keep it light to tone muscle.

Tip: Your strength training frequency will depend on what you want to get out your training routine. If you want to get bigger and stronger muscles, you should do strength training exercise sessions less often.

For those who have lower back pain, exercise can be extremely helpful. You do need to stretch your back muscles before you start. You can use a broom or mop handle and simply place it behind your neck with your hands holding it towards the ends. Bend over and backwards while holding the stick as well as doing waist twists with your feet in place, never moving. Crunches and sit-ups are also ideal for the back. You are simply working muscles that rarely get worked during your daily routine. The pain you feel is often from those muscles shrinking and tightening up so stretching and working them will alleviate the pain.

Tip: Strong thighs are important for preventing knee injury. One of the most common sports injuries is a torn ligament behind the kneecap.

Finally, schedule your work-outs into your day. This can be difficult but we are talking about 30 minutes to an hour of your time. You could do many of these as you watch TV at home or listen to your MP3’s when walking or at a gym. The point is that it isn’t much time to set aside and you can work around some of your favorite downtime hobbies to fit exercise into the schedule.

These suggestions are ideal for anyone who has specific goals in mind. Obviously it is difficult for people to break away and spend a few hours in a gym so it is wise to take advantage of the time you can spare and your own surroundings to meet your goals. Before long you will have a more satisfying appearance and a quality of life that you have long been missing physically.

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Fitness Myths Debunked One By One

As you prepare to get fit, you likely are looking for information on which to base your new plan. You want to find the truth about becoming fit and healthy, but many myths stand in your way. While touted as fact by some “experts”, they will only stand to cause you grief and misery. Below we have detailed a few of the worst offenders so you can learn what is fact and what is fiction.


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Tip: You need to have good footwear when you are working out. Doing many kinds of exercises with inappropriate footwear can put you at risk for a lot of different injuries, some of them quite serious.

If you have back pain, yoga will help. Yes, yoga can assist you with certain types of back issues, but not every problem can be helped by this activity. If the issues are muscular, yoga can stretch them out and help them to relax. It also builds core strength, often a cause of back discomfort. If you have a more serious issue, such as a ruptured or out of place disc, yoga could actually make the pain worse. Be sure to talk to your family doctor before you begin any sort of exercise so that you can be sure that what you engage in doesn’t actually cause the problem to become an even bigger issue.

Tip: To increase forearm strength, try this simple strategy from racquetball and tennis players. Cover a table or smooth surface with a sizable sheet of newsprint.

If you don’t exercise, your muscle will turn into fat. Sorry, the body just doesn’t work that way! Fat won’t become muscle, and muscle won’t become fat. You can either burn fat or build muscle, but both can’t be done at the same time. If you want to lose body fat, engage in a cardio work out like running, biking or an aerobic workout. If you want to build muscle, use strength exercises with machines or weights to achieve your goal. Gaining muscle means you have to take in more calories than you are burning, while losing fat means taking in less calories than you burn. As you can see, it would be hard to do both at once!

Tip: Since exercising does not burn as many calories as many dieters hope it will, some people on diets, take their exercise regimens to extremes. Such programs can cause bodily damage.

The longer you exercise at a low intensity, the more fat you burn. What matters is how many total calories you burn during an exercise, not over how long a period you do it for. If you run more quickly, you’ll end up burning more calories per minute. That will allow you to burn more calories in the time you have to exercise, and you will therefore also drop more pounds. High intensity activity, as long as your body can tolerate it, is the best way to start losing weight as you exercise.

Tip: Work on your volleyball skills. An excellent training tool for volleyball is to practice with foosball.

If you want to lose weight around a certain body part, you need to exercise that body part directly. While this is true for toning muscles, it isn’t true for losing inches. You don’t get to pick where the fat you burn comes from – that is up to your body to choose.

Do you now feel ready to tackle your fitness goals? With these myths out of the way, is the path clear for you to find success? Get down to business deciding what steps to take next and dedicate yourself to your health, your happiness and your fitness today!

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Fitness Starts Right Now!

If you are like most people around you, you want to have a healthier body. You likely want less size around your waist but more in your muscles. Yet, where and when do you start? Right now, right here. Stop overthinking and complicating what you are going to do and just get to it with the following steps.

Tip: If you are a beginner you should consider a training session with one of the personal trainers at your gym. A good personal trainer will help you set goals and create an exercise program for you.

The first thing you have to do is change your outlook and attitude. Do you feel like you weight too much? Exercising and dieting to lose weight is a neverending battle. Instead, set a specific tangible goal to focus on instead. Losing x number of pounds works, as long as x is specific number and not tied to an event or deadline. Better yet is to stay you want to be able to deadlift x number of pounds or walk/run a 5k.

Tip: Look for exercise routines that you find exciting and that you will be able to stick with. Try and find an activity that you like so it won’t be a hassle to work out.

Once you set your intention, see your doctor. Any credible exercise article online or in print will advise you to see your physician prior to starting an exercise regimen. This isn’t just so they don’t get sued. You want a check-up with your medical professional so that you have clearance to do certain activities. Your doctor will also have a wealth of knowledge and information to share with you about your goal, likely including local resources and options you never knew about on your own.


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Tip: Limit your weight lifting time to one hour. Muscle wasting happens within an hour.

Clean out your cabinets, fridge and freezer. You might have a lot of food to donate to a local pantry or friends, but it needs to be done. Restock everything with healthy choices. You’ll still likely eat out often, but your kitchen is no longer going to feel like the appropriate place for junk food.

Tip: Your long term exercise goals should be the determining factor in the frequency of your strength training. If you aim to bulk up, then you shouldn’t spend too much time on strength training.

Record yourself before your journey. Do a serious weigh-in, measure yourself and get pictures. You want a before and after picture set to hang on the wall after you are done, preferably alongside a ribbon, certificate or even eventual trophy after your 5k or other event.

Tip: Want to boost your workouts? You can increase your strength by as much as 20 percent by starting with stretches. Take about a half a minute to stretch your muscles between sets.

Listen carefully to how others around you respond when you tell them about your goal. Many will not really care, or even rain down on your goal. Don’t get defensive. Just tune them out and save your energy for training and exercising. Keep an ear out though for those that might cheer you on. You’ll need a support group. You might even find a workout partner or group along the way.

Tip: It is important that you find time on the weekend to exercise. Many people are tempted to slack off and do nothing at the end of a long stressful week.

Now, after all that, are you ready to actually start exercising. Get online or find a good book about your goal and read it thoroughly. Just about any fitness goal you can imagine already has a tremendous body of knowledge regarding it, so finding a fitness plan should not take long. Just remember to be conservative and start off in the smallest pieces you can manage. It might seem overly easy and even boring at first, but you want to get in a steady habit of training. Within three weeks, you’ll likely head out and train without even thinking about it.

Keep that before picture up where you alone see it often, with a blank space for the after picture. You will fall of the wagon at times, but if you crafted the right wagon to start with, you’ll get back on easily.

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Healthy Exercise Awareness In Children

Recently a news story discussed the diet and exercise list a seven-year-old had prepared and the public reaction was largely sadness and anger, including the reaction from the mother. Use the suggestions below to craft a healthy method of discussing your ideas about diet and exercise with your children.


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Spend less time talking about diet and exercise and more time incorporating healthy eating and exercise habits into your family life in order to support a healthy approach to diet and exercise in your children.

Tip: When exercising, after you do a repetition, exhale. You can help the blood and oxygen flow throughout your body more efficiently by doing this.

Spend less time educating your child about exercise and focus on the fun your child can have instead. One of the problems with exercise education is that it’s presented by adults to children. Children frequently enjoy moving and labeling movement as exercise or work or a scheduled obligation can undercut their natural instinct to move.

Self-examine rather than blaming when it comes to addressing your child’s concerns about getting enough exercise or eating the right foods. In the recent news coverage about the diet and exercise list a child wrote, the mother concluded that it was rooted in her daughter’s experience with a friend who was dieting rather than considering ways she might have contributed to her child’s concerns.

Tip: Try to keep an even speed when you are riding your bike to work. By doing this you put less strain of your knees so you will be able to ride further and faster.

Consider whether your own prejudices are influencing how you discuss diet and exercise with your children, especially gender-based biases. It would be interesting to see how this mother would have reacted if the list had been produced by a boy instead of a girl.

Never allow anyone to refer to your child as fat or obese in front of your child. If you’re bringing your child into the doctor for a checkup and you know your child is overweight, specifically instruct the doctor’s staff that you don’t want your child spoken about as obese in front of the child. Instead, accept a referral to a dietitian or ask how the doctor or his staff intends to discuss your child’s weight with him or her before you go into the office.

Tip: Your age should inform you how long to hold every extension that you are completing. For those under 40, a stretch should be about 30 seconds.

If your child is bullied at school by people who call him or her fat, address the bullying rather than the child’s weight. Bullying can occur for any variety of reasons including but not limited to weight so that addressing the bullying can empower your child to react to bullies instead of focusing on losing weight so that he or she won’t be bullied.

Consider whether your supervision of your child is holding back his or her ability to exercise. For instance, if you insist on finishing your morning work before your children go outside to play, perhaps you should hire a house cleaner so that you can take your children outside more frequently.

The recent news coverage of a mom’s distress at finding a diet and exercise list in her seven-year-old daughter’s room is a good reason to examine your own strategy for raising your children with a healthy awareness about diet and exercise. Use the suggestions above for creating healthy ways of communicating the importance of diet and exercise to children.

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Preparing Your Body For Golf While You Travel

We all know the temptations of traveling… grabbing a slice of pizza while running to your gate at the airport, an elaborate steak dinner with a client, and being so tired at day’s end that all you want to do is fall into bed. Traveling can often create havoc on regular exercise and golf conditioning. Fitness and good nutrition while on the road can help keep you on top of your game. With a bit of planning and creative strategy you can help keep your body ready to hit the golf course.

Tip: Playing with golfers of your level is good for your confidence. When you are new to golf, choose courses that are easy and play with others who are just beginning.

First thoughts about travel, exercise and maintaining good nutrition can be negative for many. Some will think, I don’t have the equipment I usually have, my meals will all be eating out or fast food. Instead of giving up on preparing your body for golf, consider ways to maintain a good portion of your normal fitness and health routine. You’ll be surprised at just how much you can accomplish. Here’s a few tips to help:


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Tip: Before you go to play stretch and drink a lot of water, for this reason. Staying in good shape can benefit your golf game directly.

• As you plan your trip be sure to define your fitness goals while you travel. Keep them specific, measurable, realistic and timely. Consider the constraints you’ll have by your travel schedule and logistics.

Tip: Start with a pitching wedge or lofted iron when you’re warming up at the driving range. These clubs help you get in a good groove while giving you great confidence as you work your way toward those more hard-to-hit irons and woods.

• When booking your flights and hotel call ahead or check the internet to find details about exercise facilities. If no facility is available, plan alternate activities like an in-room workout.

• As you pack be sure to include workout gear as space allows.

• If your travel involves time-based appointment, schedule appointment with yourself for your workout. Treat this appointment just as you would any other meeting.

Tip: Repositioning your front foot to fall slightly closer to your ball can help you avoid difficulties with slicing it off the tee box. You will be more likely to balance out your spin that would typically slice the ball by closing your stance.

You’ll be surprised at just how much you can accomplish even in your hotel room. Stretches, and some exercises are easily performed as no equipment is necessary. With fitness awareness soaring, many hotels have first-rate fitness centers with a full variety of equipment and their own fitness staff. For most travelers, the best way to fit exercise into their day is by simply setting the alarm a bit earlier to accommodate time for conditioning. This helps to leave the remainder of the day free for your other scheduled activities.

Tip: Although it may be hard to believe, you can improve your golf skills by playing miniature golf. Practicing putting around obstacles can yield benefits and dividends in your short game.

While exercising regularly is important for your health and golf game, so is how you eat. It is so easy to get off course when you are not at home. Try to pack snacks for the trip and an extra water bottle. Travel can place stress on the body and zap you of your energy. Snack and meal replacement bars are handy for travelers with hectic schedules. While bars are no substitute for real food (i.e., fresh vegetables, fruit, and protein), they’re a certainly a step in the right direction from burgers and fries. As you choose your bars read the label to check calorie, fat, carbohydrate and protein content. All bars are not equal.

With a little planning and determination, continued conditioning during your travel can keep your body ready for the golf course.

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