fitness0505

Q: I really need to start exercising again but in the past I always stop after a few tries. Something always comes up in my schedule to keep me from getting to the gym. Are there any tricks to help me stay with it?
Becky, age 44

A: Dear Becky,
This is no trick but what if I were to tell you Fitness = Longevity and that if you like living then you better start and continue moving for the rest of your life. Studies show that just by walking moderately for 30 minutes can cut down your risk for dying prematurely from cancer, heart disease and other causes of death by a whopping 50%. So actually making time to exercise may buy much more time in the long run.

Q: I need to lose 20 pounds. I am doing aerobics three times a week and watching my calories but I am losing so slowly, I was wondering if there is any other type of exercise that could help me lose weight faster? I am really getting frustrated and I am almost ready to just give up.
Frustrated

A: Dear Frustrated,
Try adding 2-3 days of weight training to the mix. Studies show the winning formula is a combination of aerobic and weight training exercise. Moderate aerobic exercise burns calories while you are doing it and for a short time afterwards. Weight training burns calories too but it also increases you lean muscle mass. So as you add more muscle, you'll burn more calories all day long. Research from Tufts University found that after 12 weeks of weight training total calorie burning increased by about 15 percent which for an average adult, could amount to an extra 240 to 400 calories a day.

Q: I just found out that I am pregnant and I exercise almost every day. I want to keep working out throughout my pregnancy. Are there any exercises I should avoid doing?
Ann Marie

A: Dear Ann Marie,
Consult with your doctor before you continue exercising to make sure you don't have any additional risk factors that would put you at higher risk for the outcome of your pregnancy.
Otherwise, you can continue to exercise as long as you follow a few simple guidelines:
Drink plenty of water; you need more while you are pregnant.
Don't exercise lying on your back after the first trimester.
Don't do any exercises that might make you tipsy or lose your balance particularly in the third trimester.
I know you are concerned about weight gain but you and the baby need an extra 300 calories during pregnancy so remember to count the calories you burn and replenish them.
Listen to your body. Pregnant women have a lower aerobic capacity.
Don't try to exercise as intensely as you normally do.
And as soon as you think you can do another 10 minutes, cool-down and stop. Air on the side of safety.

Send your Ask Mirabai questions to: exercise@movingfree.com

       Tips to avoid straining your back
          by Leonard Alexander

Most backaches caused by strained muscles and ligaments can be treated with self-care. Other causes need a medical evaluation and treatment specific to the problem.

Here are some lifting "dos and don'ts" to help you avoid straining your back.

        Do's
- High Heeled shoes are one of the most common reasons for backache.
Hence wear good shoes with low heels, not sandals or high heels.
- If you need to lift an object, stand close to the thing you want to lift.
- Always Stand Straight and Plant your feet squarely, shoulder width apart.
- Bend at the knees, not at the waist. Keep your knees bent as you lift.
- Pull in your stomach and rear end. Keep your back as straight as you can.
- Hold the object close to your body.
- Lift slowly. Let your legs carry the weight.

        Don'ts
- Don't lift if your back hurts.
- Don't lift if you have a history of back trouble.
- Don't lift something that's too heavy.
- Don't lift heavy things over your head.
- Don't lift anything heavy if you're not steady on your feet.
- Don't bend at the waist to pick something up.
- Don't arch your back when you lift or carry.
- Don't lift too fast or with a jerk.
- Don't twist your back when you are holding something. Turn your whole
body, from head to toe.
- Don't lift something heavy with one hand and something light with the other. - Balance the load.
- Don't try to lift one thing while you hold something else.

About the Author
Leonard Alexander is an expert in home remedy consultation. He has contributed to many leading publications.

Want to lose those unwanted pounds?

If so, you're not alone. Many people begin the new year with a resolution to lose weight. We all know this means eating a healthy, balanced diet. But it also means exercising. And that's where many of us fall short. More than 60 percent of American adults fail to get the minimum recommended amount of exercise: half an hour to an hour of moderate activity most days of the week.

The exercise needed to help you lose weight and keep it off can be as simple as brisk walking. In fact, many people who dislike participating in sports are surprised to find how much they enjoy walking. And you can break up the recommended thirty minutes to an hour into ten- or fifteen-minute sessions scattered throughout the day.

Even a small increase in your physical activity can substantially reduce your health risks, especially if you have been inactive. That's the encouraging news from the fourth edition of the American Medical Association Family Medical Guide (Wiley; 2004; ISBN: 0-471-26911-5; Cloth/$45.00).

According to this indispensable reference book, here's what exercise does for your health:

- Lowers your risk of premature death
- Reduces your risk of heart disease, high blood pressure, type 2
diabetes, and some cancers
- Makes your heart pump more efficiently
- Fights depression and anxiety
- Improves your strength, flexibility, and balance
- Helps you maintain a healthy weight
- Tones your muscles
- Helps control your appetite
- Keeps your mind sharp
- Makes you look better
- Boosts your self-confidence

Find a type of exercise that not only fits your schedule but is also fun and rewarding enough to keep you from getting bored and quit. The AMA Family Medical Guide, 4th Edition offers the following practical tips for incorporating more physical activity into your daily routine:

1) Get off the bus a stop or two early and walk the rest of the way to work.
2) Use the stairs instead of the elevator whenever you can.
3) Go for bike rides with your children.
4) Take family walks after dinner.
5) Do your own yard work and gardening.
6) In bad weather, walk around inside the local shopping mall a few times.
7) On weekends, plan active outings such as hiking, skiing, or ice-skating instead of going to the movies.
8) Ride a stationary bicycle or use hand weights as you watch TV.
9) Take the dog (or an elderly neighbor's dog) for a walk.
10) Do your own housecleaning.
11) Wash and wax the car.
12) Go dancing.
13) Pull the children around the neighborhood in a wagon or sled.
14) Park in a parking space farther from the store or office and walk to the building.
15) Jump rope!

All types of physical activity are good for you, lowering your health risks and possibly helping you live longer-as long as you do them regularly. The more exercise you do, and the more vigorous it is, the greater the health benefits, but even moderate activity is beneficial. The key is to get started.

About the Book: American Medical Association Family Medical Guide, 4th Edition (Wiley; 2004; ISBN: 0-471-26911-5; Cloth/$45.00) is available at bookstores nationwide, major online booksellers, or direct from the publisher by calling 800-225-5945. In Canada, call 800-567-4797.

Fabulousity™: A State of Being
by Mirabai Holland, MFA

Aerobic Fitness: The Foundation For Good Health ©2005 Mirabai Holland, MFA

I've noticed that lately there has been an emphasis on softer types of exercise like Yoga, and Pilates. I love these forms of exercise but not at the expense of the basics.

Remember Aerobics?

Regular aerobic exercise can slow down our aging clock and go a long way toward reducing our risk for disease, managing our weight, and lightening our mood to help us stay fabulous forever.

Aerobics is any exercise using your large muscle groups to increase the body's need for oxygen over an extended period of time. Low impact Aerobic Dance, Brisk Walking Jogging, Biking and Swimming, are all good forms of aerobic exercise.

Aerobic exercise is one of the key components of physical fitness along with weight resistance, flexibility training, and body composition. Aerobics is essential for cardiovascular health throughout our lifetime. It's important because there are so many benefits.

According to the National Institutes of Health a half hour of moderate aerobic exercise a day can reduce risk of heart attack by 50% and have a positive effect on most of the problems associated with aging.

The earlier you start the more accumulative the benefits but it's never too late to make a real difference in your health and well being.

Moderate aerobic exercise, helps to develop a stronger, more efficient heart muscle, improve aerobic capacity, reduce blood pressure, and stimulate metabolism to help reduce weight gain. Also it can increase the HDL or good cholesterol, promoting healthier arteries, and reducing risk of heart disease. Aerobic exercise helps regulate the body's blood glucose level, reducing risk for Diabetes and it increases the amount of oxygen supplied to the brain, improving mental function. Also, during exercise, the body releases endorphins that help relieve depression, reduce stress, and may aid in appetite control. So, you can see why you'd want to get a daily dose of aerobic exercise.

There's more to exercise than just exercise.

There's a mind-body connection that dancers and athletes are trained to tap into every day that allows them to perform with ease, fluidity and enjoyment. Your aerobic activity should provide the same type of experience and be one that you enjoy and want to do every day. So find a form of aerobic exercise that you really love to do. Remember, to get clearance from your doctor before starting any exercise program.

To make sure you're getting the most out of your aerobics program, remember these three words:

Intensity, Frequency and Duration.

You need to move intensely enough to reap the benefits, but not so hard as to hurt yourself.

It's important to take your pulse when you're doing aerobic exercise. You should take it after you've been exercising for at least 10 minutes. The best place to find your pulse is at the carotid artery at the side of your neck here or at the radial artery at the base of your wrist. Use these two fingers. Never use your thumb because it has a pulse of it's own.

Take it for 6 seconds. Multiply that number by 10.

That's how many beats per minute your heart is beating. Now, once you find your pulse, you want to make sure you're exercising in your target heart rate zone.

The formula is 220-age = you maximal heart rate. So, for instance, if you're 35 years old 220-35 = your maximal heart rate which would be 185 beats per minute. But you don't want to be exercising at your max, that could be dangerous, Instead you want to stay within your target heart rate zone, which is 50-85% of your maximal heart rate.

So, if you're 35 years old, your range would be between 92 and 157 beats per minute.

To exercise safely and effectively, stay within your target heart zone.
You can exercise to the same rhythm lightly, moderately, or intensely, just by varying the size and effort of your movements. Lighter exercise should keep you in the lower end of your target heart zone while more intense exercise can take you into the upper level. But remember; always stay within your target heart rate zone. This rule of thumb can help: If you don't feel comfortable carrying on a conversation while you exercise, you're exercising too hard.

Work out Frequently: 3-7 days a week for duration of at least 20-30 minutes each exercise day. But, don't over do it. Start with a few minutes of exercise, 3 days a week and build up.

Whenever doing aerobic exercise it's important to warm-up and cool-down. Always start with a warm-up of at least 5 minutes and end with cool-down period of about the same length.

Warming up helps to elevate the core body temperature, lubricate the joints, and increase blood flow to the muscles to prepare the body for more vigorous exercise. During aerobic exercise, the heart, pumps oxygen rich blood to all parts of the body. If you stop abruptly, blood, tends to pool in the lower extremities because it no longer has the exercising muscles to help it circulate back to the heart. When pooling occurs, lightheadedness or even fainting may result. Cooling down helps keep blood circulating and provides a smooth transition from vigorous exercise to rest.

Cool down is also a great time to stretch because your muscles are warm and joints are lubricated from exercise. Do slow dynamic stretching movements and hold static stretches. Don't bounce when you stretch. It's a good way to hurt yourself.

So now you have an idea what aerobic exercise can do for you.
It's never too late to start exercising. Our body's respond positively no matter what age we begin. The point is to start and continue. It's a life style choice that can change your life and might quite literary save your life. You can be Fabulous Forever!

About the Author
Mirabai Holland M.F.A. is one of the leading authorities in the Health & Fitness industry, and public health activist who specializing in preventive and rehabilitative exercise for women. Her Moving Free™ approach to exercise is designed to provide a movement experience so pleasant it doesn't feel like work. For more information www.movingfree.com