New federal exercise guidelines include strength training

At a block party at the Henry R. Benavidez Community Center in Las Cruces, N.M., Erika Lopez and her daughter Brianna, 7, do push-ups after tossing dice that tells how many and what exercise to do. More Americans need to incorporate strength training through push-ups, weightlifting or resistance bands, the government recommends.
By Norm Dettlaff, Las Cruces Sun-News, AP

The US government raised the bar for physical activity levels today and nobody's exempt, not even kids or older adults — everybody needs to get moving. The new Physical Activity Guidelines for Americans, released by the U.S. Department of Health and Human Services, are the most comprehensive federal recommendations ever and the new gold standard.

Read the guidelines and federal toolkit

read more | digg story

Fitness Over 50

by Denise Austin
I'm not hiding the fact that I've already turned the big five-o — in fact, I want to tell the world just to prove that you can keep fit and healthy at any age! However, there are realities about exercising at this age that everyone has to face. If you're over the age of 50, your risk of an exercise-related injury is increased, especially when it comes to muscle strains in the neck, back, shoulder, knee, and ankle. These are the areas most susceptible to injury, say health experts from Barnes-Jewish St. Peter's Hospital.

But that doesn't mean you should stop exercising! In fact, consistently working these muscles correctly will help them stay strong. Just be sure to:

• Warm up. Spend at least 10 minutes preparing your muscles for a workout.
• Switch it up. Alternate your activities instead of doing the same workout over and over. You'll exercise all of your muscles rather than overworking the same ones.
• Start strength training. To first build your muscle strength, start with machines instead of free weights. Don't be afraid to ask for a demonstration before using new equipment.
• Cool down. Be sure to slowly lower your heart rate with a cool-down and stretching session after each workout.
• Get your doctor's orders. Check with your doctor before starting a fitness program to be sure you're choosing the right intensity and activity for your fitness level.

Training materials by Denise Austin

Benefits of HIIT High Intensity Interval Training

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:

1. When you work at a high intensity, you burn more total calories per pound of body weight.
2. High Intensity workouts such as weight training and HIIT boost growth hormone levels.
3. Elevates the body's metabolism throughout the entire day!

Read more at TeenBodyBuilding.com

Sexy Arms This Spring!

by Denise Austin
Warm weather and sleeveless tops are just around the corner! So here's an oldie-but-goodie exercise that will give you sleek, sexy, arms — bicep curls!

Here's how:

• Sit on the floor with your feet crossed in front of you.
• With an underhand grip, hold a weight in each hand to your sides with your arms extended.
• Exhale slowly as you raise your arms toward you, bending at the elbows.
• Feel the movement in your biceps — the muscles Popeye is famous for!
• Hold the position momentarily before returning to the starting position, inhaling.
• Repeat two sets of eight to 12 repetitions each, resting for 15 seconds between sets.

Keep in mind that to get results from this and other weight-bearing exercises, you need a weight that challenges your muscles enough that they have to grow to keep up. Need help finding the right load? Start with weights you can lift without difficulty (perhaps 1- or 2-pounds). If you can easily complete the two sets and still keep going, move up one weight size. When you find a weight that leaves you feeling that two sets is all you can possibly do — but isn't so heavy that you can't complete both sets — you've found your match! When that weight becomes easy-breezy, move up again!

Training materials by Denise Austin