1.See your doctor before you start any exercise program. Get a full physical to make sure everything's in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation. Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.
2.Start Slow! Many beginners make the mistake of doing too much when they first start out. If you haven't worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
3.Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.
4.Schedule your workouts each week, just like you would a doctor's appointment.
5.Harass your best friend, spouse or significant other into working out with you!
6.Every day, ask yourself how you will make your life healthier. It can be as simple as drinking more water or parking farther away from the front door.
7.Reward yourself! Give yourself a massage when you reach your goals, or maybe some new workout clothes.
8.Set daily or weekly goals. Long term goals are great, but are so far away we often forget why we're working so hard. To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.
9.Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you're ready to go.
10.Eat regularly throughout the day so you don't bonk during your workout.
Wednesday, February 10, 2010
Why Should I Exercise?
Exercise is a key component of health. In order to be healthy, we have to exercise regularly. Sure, it can be difficult to take the time out of your busy schedule to engage in physical activity but exercise helps your mind, emotions and your body in so many ways. Yes, exercize can help you to lose weight and tone muscle. It will make you look better, but it also releases endorphins and other feel-good chemicals that stabilize and even improve mood.
Exercise isn’t just a prescription for weight loss. It’s a prescription for longevity. Strength and weight-bearing exercises such as jumping, running or walking can help stave off osteoporosis (weakening of the bones) for both men and women. A person might be able to avoid deadly diseases such as type 2 diabetes, heart disease and high blood pressure if he/she engages in regular physical activity. Of course, for those who have these diseases, it’s easier to manage or control them going forward if exercose is a regular part of your life.
It’s also important to note that exercise, when done routinely, can boost HDL (high-density lipoprotein) – the good cholesterol – while decreasing LDL (low-density lipoprotein) – bad cholesterol. As a result, the blood flows more smoothly through the body, reducing the buildup of plaque in the arteries. (Arterial plaque leads to a host of heart problems including arteriosclerosis, stroke and myocardial infarction, aka heart attack.)
Studies show that most people know that they should exercise, but still maintain that they can’t make the time for it. It’s true that life is hectic with work, child care/family responsibilities and a bunch of other demands on our time. The trick is to make exercise a priority. You just have to commit to doing it. Although experts suggest we exercise 5-7 times a week for at least one hour, long-term benefits can be seen with regular activity of 20 minutes, 3-4 times a week.
If you’re new to exercising, the best thing to do is to start slow and build up at a reasonable rate. Overdoing it can lead to injuries and stress. Find activities you enjoy such as golfing, swimming or walking and start with those. Many people think exercisd is boring, but it doesn’t have to be. Mix up your activities and again, do the things you enjoy.
Others need outside support to make exercise work. So, if you need to engage a buddy, your significant other or even a fitness trainer, then go ahead and do it. Some people report success with marking time out in their calendars for exercise each and every week. They make an appointment with themselves and find that they’re much happier – and healthier – for it.
Of course, you don’t have to do the whole hour of activity at the same time. Exercise has a cumulative effect. You can get the same benefits from working out in three, 20-minute intervals a day or building up your hour in five-minute chunks.
Another benefit of exercise is that it will boost your confidence – and potentially – your sex life. Regular exercise, as we mentioned earlier, makes you look better. It also makes you feel better…and it gives you more energy. Men who exercise regularly report fewer problems with erectile dysfunction as they age. Most individuals claim improved sleep function. They have less trouble falling and staying asleep.
With so many benefits to regular exercising, the question should be – how can you not find the time for it?
Exercise isn’t just a prescription for weight loss. It’s a prescription for longevity. Strength and weight-bearing exercises such as jumping, running or walking can help stave off osteoporosis (weakening of the bones) for both men and women. A person might be able to avoid deadly diseases such as type 2 diabetes, heart disease and high blood pressure if he/she engages in regular physical activity. Of course, for those who have these diseases, it’s easier to manage or control them going forward if exercose is a regular part of your life.
It’s also important to note that exercise, when done routinely, can boost HDL (high-density lipoprotein) – the good cholesterol – while decreasing LDL (low-density lipoprotein) – bad cholesterol. As a result, the blood flows more smoothly through the body, reducing the buildup of plaque in the arteries. (Arterial plaque leads to a host of heart problems including arteriosclerosis, stroke and myocardial infarction, aka heart attack.)
Studies show that most people know that they should exercise, but still maintain that they can’t make the time for it. It’s true that life is hectic with work, child care/family responsibilities and a bunch of other demands on our time. The trick is to make exercise a priority. You just have to commit to doing it. Although experts suggest we exercise 5-7 times a week for at least one hour, long-term benefits can be seen with regular activity of 20 minutes, 3-4 times a week.
If you’re new to exercising, the best thing to do is to start slow and build up at a reasonable rate. Overdoing it can lead to injuries and stress. Find activities you enjoy such as golfing, swimming or walking and start with those. Many people think exercisd is boring, but it doesn’t have to be. Mix up your activities and again, do the things you enjoy.
Others need outside support to make exercise work. So, if you need to engage a buddy, your significant other or even a fitness trainer, then go ahead and do it. Some people report success with marking time out in their calendars for exercise each and every week. They make an appointment with themselves and find that they’re much happier – and healthier – for it.
Of course, you don’t have to do the whole hour of activity at the same time. Exercise has a cumulative effect. You can get the same benefits from working out in three, 20-minute intervals a day or building up your hour in five-minute chunks.
Another benefit of exercise is that it will boost your confidence – and potentially – your sex life. Regular exercise, as we mentioned earlier, makes you look better. It also makes you feel better…and it gives you more energy. Men who exercise regularly report fewer problems with erectile dysfunction as they age. Most individuals claim improved sleep function. They have less trouble falling and staying asleep.
With so many benefits to regular exercising, the question should be – how can you not find the time for it?
what this BLOG contains
There are moments when you feel you’re not yourself. Your mind is in turmoil. This feeling robs you of your innate ability to be all you can. The storms in your mind rob you of your creativity, zest and passion for living. Without these qualities, you are a shadow of yourself.
You have the power and the ability to be the master or mistress of yourself. However you need serenity to be able to master yourself and your destiny. Therein lies the importance of maintaining your body’s software, the mind, in top notch shape. It’s like maintaining your computer regularly to rid it of malwares and viruses. These are some of the practices that can help.
Do you have any issues that continue to drain your life of energy or happiness? Take the time to look through this website because it might just change your life.
At Healthy Body Healthy Mind we know that unresolved issues are disguised in behaviors such as smoking, excess weight, fears, phobias, etc. To quote from a very wise saying: " if these issues are ignored the Universe will intercede with consequences that far exceed man's expectations. It will be ten times worse."
So what will it be; resolve the issues now when you can or later when it might be too late?
Healthy Body Healthy Mind was founded in order to help those individuals struggling with life long issues involving food, weight, smoking, unwanted habits, fears, stresses and much more.
You have the power and the ability to be the master or mistress of yourself. However you need serenity to be able to master yourself and your destiny. Therein lies the importance of maintaining your body’s software, the mind, in top notch shape. It’s like maintaining your computer regularly to rid it of malwares and viruses. These are some of the practices that can help.
Do you have any issues that continue to drain your life of energy or happiness? Take the time to look through this website because it might just change your life.
At Healthy Body Healthy Mind we know that unresolved issues are disguised in behaviors such as smoking, excess weight, fears, phobias, etc. To quote from a very wise saying: " if these issues are ignored the Universe will intercede with consequences that far exceed man's expectations. It will be ten times worse."
So what will it be; resolve the issues now when you can or later when it might be too late?
Healthy Body Healthy Mind was founded in order to help those individuals struggling with life long issues involving food, weight, smoking, unwanted habits, fears, stresses and much more.
Mind and Body Fitness for Lifelong Good Health
Mind and body fitness? Many people who want to get into shape don't realize there is more to fitness than well-toned muscles. There's no shortage of exercise regimes that just promote the perfection of the body, or the idea of fitness as a part of a weight loss plan.
Centuries ago, Western culture lost its focus on the interconnectedness between the body and the mind or spirit, and how each has the power to affect the other. Cultivating a love of movement can help you get beyond the concept of physical fitness as separate from mental fitness - and toward a lifelong program of good health through mind and body fitness.
Whether you choose yoga or another form of movement for exercise, remember that our bodies are made to move to feel good. So when you incorporate regular activity in your life, you're moving closer to overall mind and body fitness. But if you are overweight, this can be more difficult. You can improve your mind-body connection for better mind and body fitness - it's just important to choose realistic fitness options.
You might consider redefining exercise as any activity that unites your mind and body and reduces your stress level. In fact, high levels of stress have been linked to weight gain, and certainly can lead to emotional eating. Finding activities that are both enjoyable and easy to do is important when developing any type of exercise plan.
It's important to be realistic about what we expect from ourselves. Consider your goals. Is 30 to 60 minutes on a treadmill a reasonable time frame at this point in your life? Are you setting yourself up for failure or success when you create this expectation for yourself? Would it be more enjoyable to you to do some stretching and a shorter period of time on the treadmill?
Developing an exercise plan that fits your lifestyle and your desires is critical. Surprisingly, long-term weight loss is linked more closely to whether a person sticks to their fitness routine than to what that routine actually consists of. A routine that is gentle and pleasurable is more likely to lead to the long-term gains you are seeking.
All-or-nothing thinking about exercise leads us to first bite off more than we can chew and then give up all together. Just walk into a gym in the month of January and try to get on a Stairmaster. There's a good chance you'll have to wait in line. But by March or April, there are usually plenty of free machines.
It is also important to tailor your fitness goals to your preferences. Some people like the idea of getting out of the house in the evening and going to the gym. Others prefer staying home and doing a quieter exercise routine after the demands of a stressful day. Either approach, or a combination of the two, can result in improved mind and body fitness.
What is critical is for you to come to know yourself and to take yourself seriously. If you like to be home in the evenings, find things to do in your home or consider an occasional walk with friends or family. If you crave the company of others, head for the gym. Think about what would please you most, and follow your inner voice.
Many people who are preoccupied with food and body issues tend to pay too much attention to the needs of others, while paying too little attention to their own needs. While you may intend to benefit your children with their countless activities, the added stress can cause an imbalance within your family. Can you take a look at your schedule (or your family's) and reschedule some time for yourself? What would it be like to say no?
Long-term weight loss can take time. And we can get demoralized when we don't see immediate results. But remember that maintaining an exercise routine is associated with physical as well as mental well-being. Where has our focus on the numbers on our scale gotten us? Some would say it has taken us to more harsh thoughts, more bingeing and grazing on food, and, ironically, less fitness rather than more.
It may be that the best exercise you can do right now is to throw your scale into the garbage. Focus on how you're feeling with your exercise routine. Is it something you enjoy and can maintain? Is it reducing your stress level and allowing a connection between your mind and body? If so, you'll probably keep it up, and fitness of mind and body and spirit will be yours.
Don't forget how important it is to see your physician before starting any type of exercise routine, and to following his or her recommendations. So try to be gentle with yourself and realistic about how to proceed.
There is tremendous confusion in our society about how to approach health and fitness. You may have tried losing weight before and failed. But consider the possibility that we as a society have not failed at dieting and weight loss. Rather, dieting has failed us as an effective tool for fitness.
Remember that fitness of mind and body belong together, and that exercise is very narrowly defined in our society. So redefine exercise as any activity that reduces stress and connects your mind and body. You'll be more likely to continue your exercise plan and achieve the outcome you're looking for.
Centuries ago, Western culture lost its focus on the interconnectedness between the body and the mind or spirit, and how each has the power to affect the other. Cultivating a love of movement can help you get beyond the concept of physical fitness as separate from mental fitness - and toward a lifelong program of good health through mind and body fitness.
Whether you choose yoga or another form of movement for exercise, remember that our bodies are made to move to feel good. So when you incorporate regular activity in your life, you're moving closer to overall mind and body fitness. But if you are overweight, this can be more difficult. You can improve your mind-body connection for better mind and body fitness - it's just important to choose realistic fitness options.
You might consider redefining exercise as any activity that unites your mind and body and reduces your stress level. In fact, high levels of stress have been linked to weight gain, and certainly can lead to emotional eating. Finding activities that are both enjoyable and easy to do is important when developing any type of exercise plan.
It's important to be realistic about what we expect from ourselves. Consider your goals. Is 30 to 60 minutes on a treadmill a reasonable time frame at this point in your life? Are you setting yourself up for failure or success when you create this expectation for yourself? Would it be more enjoyable to you to do some stretching and a shorter period of time on the treadmill?
Developing an exercise plan that fits your lifestyle and your desires is critical. Surprisingly, long-term weight loss is linked more closely to whether a person sticks to their fitness routine than to what that routine actually consists of. A routine that is gentle and pleasurable is more likely to lead to the long-term gains you are seeking.
All-or-nothing thinking about exercise leads us to first bite off more than we can chew and then give up all together. Just walk into a gym in the month of January and try to get on a Stairmaster. There's a good chance you'll have to wait in line. But by March or April, there are usually plenty of free machines.
It is also important to tailor your fitness goals to your preferences. Some people like the idea of getting out of the house in the evening and going to the gym. Others prefer staying home and doing a quieter exercise routine after the demands of a stressful day. Either approach, or a combination of the two, can result in improved mind and body fitness.
What is critical is for you to come to know yourself and to take yourself seriously. If you like to be home in the evenings, find things to do in your home or consider an occasional walk with friends or family. If you crave the company of others, head for the gym. Think about what would please you most, and follow your inner voice.
Many people who are preoccupied with food and body issues tend to pay too much attention to the needs of others, while paying too little attention to their own needs. While you may intend to benefit your children with their countless activities, the added stress can cause an imbalance within your family. Can you take a look at your schedule (or your family's) and reschedule some time for yourself? What would it be like to say no?
Long-term weight loss can take time. And we can get demoralized when we don't see immediate results. But remember that maintaining an exercise routine is associated with physical as well as mental well-being. Where has our focus on the numbers on our scale gotten us? Some would say it has taken us to more harsh thoughts, more bingeing and grazing on food, and, ironically, less fitness rather than more.
It may be that the best exercise you can do right now is to throw your scale into the garbage. Focus on how you're feeling with your exercise routine. Is it something you enjoy and can maintain? Is it reducing your stress level and allowing a connection between your mind and body? If so, you'll probably keep it up, and fitness of mind and body and spirit will be yours.
Don't forget how important it is to see your physician before starting any type of exercise routine, and to following his or her recommendations. So try to be gentle with yourself and realistic about how to proceed.
There is tremendous confusion in our society about how to approach health and fitness. You may have tried losing weight before and failed. But consider the possibility that we as a society have not failed at dieting and weight loss. Rather, dieting has failed us as an effective tool for fitness.
Remember that fitness of mind and body belong together, and that exercise is very narrowly defined in our society. So redefine exercise as any activity that reduces stress and connects your mind and body. You'll be more likely to continue your exercise plan and achieve the outcome you're looking for.
What is Fitness?
Fitness is not about being thin, having a small waist, or having bulging muscles. It is a combination of qualities that enable us to be at our full potential in performing vigorous physical activities. Physical Fitness involves the performance of the heart, lungs, and the muscles of the body. Specifically, it takes into account our Cardio Respiratory Endurance, Muscular Strength, Muscular Endurance, and Flexibility. To some extent, Fitness also influences our mental and emotional development since what we do with our bodies also affects what we can do with our minds.
Although Physical Fitness and good health influences each other, they are not the same. Healthy people could be physically unfit due to lack of exercise. On the other hand, Physically Fit people perform their everyday tasks effortlessly.
On this website we will view Fitness in different angles and look at the General Fitness Exercises and Workout Equipment. We will also help you Set an achievable and realistic Fitness Goals and provide you with methods to achieve them. We hope this website can teach you what you need to know about Fitness to get intrigued in Fitness Programs and Trainings and achieve your Fitness Goals.
Although Physical Fitness and good health influences each other, they are not the same. Healthy people could be physically unfit due to lack of exercise. On the other hand, Physically Fit people perform their everyday tasks effortlessly.
On this website we will view Fitness in different angles and look at the General Fitness Exercises and Workout Equipment. We will also help you Set an achievable and realistic Fitness Goals and provide you with methods to achieve them. We hope this website can teach you what you need to know about Fitness to get intrigued in Fitness Programs and Trainings and achieve your Fitness Goals.
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