Fitness

Man-woman-running

If you sit you rot. Moving your body is not just exercise to be fit.  Every function in your body depends on your moving everything. Your blood circulation, lymphatic circulation, nerve function, digestion, assimilation, elimination, your emotions, your brain…everything.  Here’s a few facts that might get you moving.

  • Over 50% of deaths due to chronic disease are caused by a sedentary lifestyle!
  • Over 127  MILLION American adults are either obese or overweight!
  • 60 MILLION are considered medically obese!
  • Women who engage in ‘brisk’ walking for one hour a day have a:
  1. 20% less chance of breast cancer
  2. 30% less chance of heart disease
  3. 50% less chance of diabetes
  • A study at the CDC, Center for Disease Control, estimated there are 88 million inactive Americans over the age of 15. If these people would start moderate and regular physical activity,  it would reduce annual medical costs by $76.6 BILLION.

SO HOW DO YOU DO IT? 

Your goal to hit is an hour of exercise every day. If you are overweight, out of shape, weak or sick and not used to this type of exercise or any exercise I would recommend starting off easy.  It’s not going to help you much to give yourself a heart attack trying to get healthy.  So just start slow and work your way up for the first couple weeks. Also you should be sweating, It doesn’t matter what the numbers say, if you’re not sweating you’re not burning fat. Move every day for one hour,  get sweaty, bending and stretching, yoga, dancing, have sex, anything just do it for an hour every day. If you are trying to start a new fitness program, buying some exercise toys will increase your chances of success 1,000 times. You don’t want it to be boring and torturous or you will just end up quitting faster than you started. Toys make everything more fun. If you’re a lazy ass like most of us, then buy some exercise-related toys that will get you sparked and keep you interested.  Some toys can be expensive and for most money is an issue so I have a list of a few exercise toys that are effective and helped me and others I know stay interested and weren’t too expensive.

Heart/pulse monitor – When doing a fat-burning or cardiac strengthening exercise this toy can keep you entertained. There are various types of pulse monitors available that are very helpful at keeping you in your fat-burning range or heart conditioning range during any exercise.

Great pair of running shoes – Most of these shoes break down and go flat after about six months so get some good quality shoes that have a great spring in them and look cool. Get some bright-colored shoes and toss those broke down 5 year old flat tennis shoes and get moving.

Kettle bell – The Kettle bell is great because you get flexibility without long poses, its fun and varied, never boring. It’s a single compact portable device. It’s safe for any age, shape or size. It combines cardio with strength training and did I mention its fun? Honestly the benefits are endless because this can be used as a full body workout so get a kettle bell and use it.

Jump rope – This will bring you back to your childhood a little bit, and who doesn’t want to feel like a kid again? It’s also a great cardio workout and it’s another workout that’s light and easy but it’s enough to get your heart rate up.

Rebounder – A mini trampoline is another fun toy and has a ton of benefits it’s actually one of the most beneficial exercises one can do to maintain health. The rebounding motion stimulates all internal organs, moves the cerebral-spinal fluid, and is beneficial for the intestines. Many immune cells such as T-lymphocytes and macrophages are self-propelled through amoebic action. These cells contain molecules identical to those in muscle tissue. All cells in the body become stronger in response to the increased “G force” during rebounding, and this cellular exercise results in the self-propelled immune cells being up to 5 times more active. These immune cells are responsible for eating viruses, bacteria and even cancer cells, so it is good that they be active. Jumping on a mini-trampoline directly strengthens the immune system, so it’s a big deal!Here’s a few of the benefits rebounding:

  1. It increases the capacity for breathing.
  2. It circulates more oxygen to the tissues.
  3. It helps combat depression.
  4. It helps normalize your blood pressure.
  5. It helps prevent cardiovascular disease.
  6. It increases the activity of the red bone marrow in the production of red blood cells.
  7. It aids lymphatic circulation, as well as blood flow in the veins of the circulatory system.
  8. It lowers elevated cholesterol and triglyceride levels.
  9. It stimulates the metabolism, thereby reducing the likelihood of obesity.
  10. It tones up the glandular system, especially the thyroid to increase its output.
  11. It improves coordination throughout the body.
  12. It promotes increased muscle fiber tone.
  13. It offers relief from neck and back pains, headaches, and other pain caused by lack of exercise.
  14. It enhances digestion and elimination processes.
  15. It allows for easier relaxation and sleep.
  16. It results in a better mental performance, with sharper learning processes.
  17. It relieves fatigue and menstrual discomfort for women.
  18. It minimizes the number of colds, allergies, digestive disturbances, and abdominal problems.
  19. rebounding is reported to increase lymph flow by 15 to 30 times.

Stability ball – These are great for stretching and a few different workouts plus having a big inflatable ball in your room will help make you feel like a kid again.

Music – listen to uptempo motivational music when you workout. Get some good earphones and rock out while you work out. Skullcandy is a great brand of earphones, they are cheap for the most part and they sound good. Music can help push you and keep you motivated so get some positive up beat music to help keep you moving.

HEART STRENGTHENING VS. FAT-BURNING

It’s important to understand your heart rate while exercising so that you can get the optimal workout for your situation.  There are many different ranges to keep your heart rate or pulse rate above normal, and the fat-burning range is the best for all around fitness. The cardio range is best for toning the heart muscle. The simplest way to find your best heart or pulse range for fat-burning is to take the number 220 and subtract your age.  Most aerobic exercises keep the heart between 55% and 85% of this number. 55% is good for a beginning range if you are out of shape and 65% is considered by a majority of  “exercise gurus” to be the best fat-burning range.  So if you are 40 years old that’s 220 – 40 = 180.  65% of 180 = 117 this is your fat burning range. 75% to 85% is considered to be the best cardiac conditioning range which for a 40 year old would be 135-153 pulse rate. Keeping your pulse rate at this fat-burning range for 45 minutes to 1 hour is necessary to keeping your body in a high energy, fit, toned and in shape condition.

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