Spring Fitness Tips

Well it's April, and those New Year's resolutions-- like the economy-- often remain un-resolved.

But, Spring is here and it's time for a new start.

It's time for some interval training. It won't fix the economy but interval training is a quick way to jump-start your body and lighten your mood.

Interval training combines periods of lighter exercise with bursts of more intense exercise. You get faster results without knocking yourself out.

Here's a simple interval-walking program that will help you get into shape and won't break your bank account. You will need a watch.

Start walking at a slow pace for the first 5 minutes to warm-up, help elevate your core body temperature and increase blood flow to
your working muscles.

Then pick up the pace for the next 3 minutes so you
start to feel more effort but you can still carry on a
conversation comfortably. Then pick up more speed
for a 1-minute interval; either faster walking or a light
jog. Then go back to your comfortable conversation
pace for 3 minutes. Alternate between 3 and 1 minute
of faster walking intervals until you are able to sustain
about 30 minutes 4-5 days a week.

Music can be the plane that flies you to your destination.
It's a great motivator

So, if you're technically inclined, try making a music
track with 5 minutes of your favorite warm-up-paced
music followed by several intervals of 3 minutes
moderate, and 1 minute of faster paced music.

There are ready-made fitness music cds you can buy however making your own give you the advantage of picking your own personal favorites and pacing the intervals the way you want.

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 people. Her Moving Free® approach to exercise is designed to provide a movement experience so pleasant it doesn't feel like work. www.easyexercisevideos.com

May is Osteoporosis Awareness and Prevention Month and industry renowned exercise expert, Mirabai Holland, M.F.A., is teaming up with the National Osteoporosis Foundation (NOF) to release an updated edition of her acclaimed osteoporosis prevention exercise DVD, Skeletal FitnessÒ. The release is just in time for the 25th anniversary of the NOF this May.

The video will include an Osteoporosis Education section by NOF Clinical Director, Felicia Cosman, MD that will have the most current facts and information on osteoporosis. The exercise program will focus on full body, weight-bearing exercise, with special emphasis on the areas of the body most at risk for osteoporosis. These include the spine, thighbone at the hip, and the forearm at the wrist.

"These weight-bearing exercises use one's own body weight against gravity to create added benefit for bones. The exercises use a towel, hand weights and optional ankle weights, which are great for people just starting out on an exercise program. It is an affordable program because there is no gym to join and you can get started right away," Holland says. "People can start the exercise program with light weights and gentle resistance while building up their strength. Exercise, along with a diet rich in calcium and vitamin D, can mean the difference between having healthy bones and suffering a devastating fracture later in life."

An estimated 10 million Americans age 50 and older already have osteoporosis and an estimated 34 million more have low bone mass, placing them at increased risk for osteoporosis, according to the National Osteoporosis Foundation. Half of all women and one in four men age 50 and over will have an osteoporosis-related fracture in their lifetime, according to NOF. Osteoporosis usually progresses painlessly until a bone breaks.

Osteoporosis makes bones weak and fragile and more prone to break. Hip fractures from a fall are a leading cause of disability in the elderly. More than 300,000 occur each year, leading to surgery and a lengthy recovery, permanent disability or even death. In advanced stages of osteoporosis, an act as simple as opening a window can cause a wrist fracture.

How does exercising prevent osteoporosis? Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you place demands on it, according to NOF. A lack of exercise, particularly as we get older, may contribute to lower bone mass or density. Two types of exercises are important for building and maintaining our bones: weight-bearing and resistance exercises. Weight-bearing exercises include jogging, walking, stair climbing, dancing and soccer.

Resistance exercises use muscular strength to improve muscle mass and strengthen bone. These activities include lifting weights or using resistance bands.

Experts say it's important for people to build and maintain strong bones throughout all stages of their lives. "They should consult with their doctor to see if they're at risk for osteoporosis and determine the best course of action."

More information on osteoporosis, as well as exercise tips and articles, are available at www.movingfree.com and www.nof.org

May is Osteoporosis Awareness and Prevention Month
Industry renowned exercise expert, Mirabai Holland, M.F.A., is teaming up with the National Osteoporosis Foundation (NOF) to release an updated edition of her acclaimed osteoporosis prevention exercise DVD, Skeletal FitnessÒ. The release is just in time for the 25th anniversary of the NOF this May.

The video will include an Osteoporosis Education section by NOF Clinical Director, Felicia Cosman, MD that will have the most current facts and information on osteoporosis. The exercise program will focus on full body, weight-bearing exercise, with special emphasis on the areas of the body most at risk for osteoporosis. These include the spine, thighbone at the hip, and the forearm at the wrist.