Wednesday, March 5, 2008

Shape Up That Walking Workout!

by Denise Austin
Denise Austin is a long time favorite of both Sue and Mike
Sick of padding along on a treadmill?
You're not alone! Boredom often jeopardizes our get-fit plans! So shake things up with advice from Fit Forever! members and make your walking workout less of a bore:
  • Change locations. Instead of walking on a treadmill, try a trail or track near your home. If it's too cold, why not walk a few laps around the mall or shopping center?
  • Turn on the tube. Those 30 minutes pass a lot faster if you've got something else to watch besides the timer on the treadmill. Tune in to your favorite program while you walk and you'll be done before you know it.
  • Mix it up. Start with 5 minutes of stretching, then climb up and down stairs for five more, jump on the treadmill for 10, jump rope for another five, walk for ten, then cool down with five more minutes of stretching. The change will do you good!
  • Sweat to some tunes. Think about what type of music makes your heart race, then pop it in and get walking! You'll get so into the tunes that your workout will fly by!
Training materials by Denise Austin

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Thursday, February 28, 2008

Pedometers Help You Get Healthy

Pedometers help people count steps to get healthy
By Michelle L. Brandt


Steve Gladfelter/VAS

Pedometer users increased their physical activity by more than 2,000 steps per day, or more than 1 mile of walking, according to a review by Dena Bravata of studies done on the effectiveness of pedometers.



The pedometer, a small and inexpensive device that counts the number of steps walked per day, could be key to ramping up a person's physical activity.

Researchers at the School of Medicine have found that the use of a pedometer is associated with significant increases in physical activity and weight loss and improvements in blood pressure.

"Much to my surprise, these little devices were shown to increase physical activity by just over 2,000 steps, or about 1 mile of walking per day," said the study's lead author, Dena Bravata, MD, MS, a senior research scientist in medicine. "This goes a long way toward helping people meet the national guidelines for daily physical activity."


See pedometers at Amazon.com


Read more at Stanford.edu

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Sunday, February 10, 2008

Kiss Your Treadmill Goodbye

Source CBN.com and The Cardio Free Diet

Author and weight-loss expert Jim Karas says you can kiss your treadmill goodbye. He says cardiovascular workouts burn a few calories, but far fewer than you think. From 1987-2000 the number of people exercising on treadmills increased by 900 percent, meanwhile obesity doubled. Using this and other research, Jim developed a new approach to weight-loss: The Cardio Free Diet.

Your body functions like an equation, Jim says, where we look at calories in and calories out. For too long we’ve focused on the first part of the equation when trying to lose weight. Instead, Jim notes that looking at dieting like that is what has led many people to fad dieting. We need to burn calories and interval strength training is the best way to do that for these reasons:
  1. It provides absolute enhanced heart health. It’s our heart-rate variability that counts, how fast we respond to stimuli. If we’re walking at one pace for 30 minutes on a treadmill, our heart rate is at a steady rate. That doesn’t replicate real life. “We live our lives in spurts, not marathons,” Jim says.
  2. Interval strength training provides greater flexibility.
  3. Interval strength training increases lean muscle tissue and increases metabolism. Jim says that we can lose weight doing intervals of cardio exercise also, but that cardio will not build your lean muscle tissue in the same way that interval strength training does. Jim says cardio can be detrimental. “It kills your time, your energy, your joints, and your motivation.” He says the only people who should ever do cardio are those who really enjoy it. Others should cut it out completely.


Read more more from The Cardio Free Diet include first two chapters: Cardio's Reign of Terror and The Body Weight Equation.

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Friday, February 8, 2008

Thwart a Sweet Tooth!

DVDs and books by Denise Austinby Denise Austin
Are you a softie for sweets? The empty calories from sugary treats are a big reason for many people's battle with the bulge. Find out what tricks other Fit Forever! members use to temper a sweet tooth:
  • Cut back gradually: If going cold turkey on sweets only makes you want them more, try cutting out one or two each day over time.
  • Keep a food journal: You'll be less likely to reach for those empty calories when you see in writing how fast they add up.
  • Substitute: If you must have a sweet, pick a small one. Have a Tootsie Pop instead of a candy bar, for example.
  • Clear out: If you can't resist temptation, don't keep sweets in your cupboard at home or in your desk at work.
  • Load up on aqua: Drink a big glass of water when a craving hits, or have a cup of fruit-flavored herbal tea. That's usually all it takes to make it pass.
  • Be active: Take a walk, put on an exercise video, or take a spin on the bike when your sweet tooth strikes. By the time you finish, the craving is usually gone and you've burned calories instead of eating them.
  • Get back on track: Don't beat yourself up or abandon your goal if you slip up. Managing your weight isn't about perfection, it's about persistence!
Books and DVDs by Denise Austin

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Saturday, February 2, 2008

Take a Walk! by Denise Austin

Denise Austin is a long time favorite of both Sue and Mikeby Denise Austin
Want to know one of the best deals around on exercise? Walking! You don't need to join an expensive gym or hire a personal trainer, and you can do it anytime, anywhere — with little more than a pair of comfortable shoes!

The American Council on Exercise says walking is probably the best way to get active and stay healthy. After following 13,000 people for over eight years, they found those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Their advice? Start slowly and build up from there. Even five minutes a day is better than nothing!

Just walk at a comfortable pace, focusing on good posture, and breathe deeply. If you're having trouble catching your breath, slow down and avoid hills until you increase your ability. You'll know you're walking at the right pace if you can comfortably carry on a conversation while you stride. Aim for at least 20 minutes a day, and you'll be well on your way to a longer life! It's as easy as that!

DVDs, books and more by Denise Austin

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Wednesday, January 23, 2008

Ten tips to keep fit at home

The American Heart Association gives us these ten tips to stay fit at home. Their expert's tell us it's convenient, comfortable and safe to work out at home. It allows our children to see us active, setting a great example for them and our spouse. We can combine exercise with other activities, such as watching TV. If we buy good quality exercise equipment, it's a one-time expense that the whole family can enjoy. It makes it easy for us to have short workouts several times a day.
  1. Do housework ourself instead of hiring someone else to do it.
  2. Work in the garden or mow the grass, not with a riding mower! Rake your leaves, prune, dig and pick up trash.
  3. Take a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
  4. Walk or bike to the corner store.
  5. Pick up the pace when walking. Walk a hilly route. When watching TV, sitting up. Walk on your treadmill or pedal on your stationary bicycle while watching TV. Hide your remote controls. Don't ask someone to bring you a drink, get up off the couch and get it yourself.
  6. Stand while talking on the telephone.
  7. Walk your dog.
  8. Park farther away and walk the extra distance with a smile. Wear comfortable shoes and sneak in an extra lap or two around the mall.
  9. Stretch to reach things in high places and squat or bend to look at items at floor level.
  10. Keep your exercise equipment repaired and use it!

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Exercise: The Mood Booster!

DVDs and books by Denise Austin

by Denise Austin

While it's not news that exercise is good for the body, researchers say it's also good for the brain! One study divided a group of depressed patients into two sets — those who walked on a regular basis and those who took medication. To their surprise, researchers found those who walked recovered from their blues just as well as the antidepressant group!

Even if you're not clinically depressed, regular exercise will strengthen your mental reserves against the stresses and strains of everyday life. While scientists don't understand exactly why this is, they know exercise sets in motion many chemical reactions in your body that work to your benefit. So when you're feeling overwhelmed, try taking a walk instead of a nap! You'll be surprised how much calmer and in control you'll feel!

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Saturday, June 23, 2007

Ten tips to keep fit at home

The American Heart Association gives us these ten tips to stay fit at home. Their expert's tell us it's convenient, comfortable and safe to work out at home. It allows our children to see us active, setting a great example for them and our spouse. We can combine exercise with other activities, such as watching TV. If we buy good quality exercise equipment, it's a one-time expense that the whole family can enjoy. It makes it easy for us to have short workouts several times a day.
  • Do your housework instead of hiring someone else to do it.
  • Work in the garden or mow the grass, not with a riding mower! Rake your leaves, prune, dig and pick up trash.
  • Take a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
  • Walk or bike to the corner store.
  • Pick up the pace when walking. Walk a hilly route. When watching TV, sitting up. Walk on your treadmill or pedal on your stationary bicycle while watching TV. Hide your remote controls. Don't ask someone to bring you a drink, get up off the couch and get it yourself.
  • Stand while talking on the telephone.
  • Walk your dog.
  • Park farther away and walk the extra distance with a smile. Wear comfortable shoes and sneak in an extra lap or two around the mall.
  • Stretch to reach things in high places and squat or bend to look at items at floor level.
  • Keep your exercise equipment repaired and use it!

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