Posts Tagged ‘exercise’

Exercise hurdle…common excuses

July 10th, 2009

We’d all love to be in shape, but the thought of getting up at 6am to hit the gym or fitting in an hour long session after a chaotic day in the office can deter the best of us from execising.

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Here is a list of the most common gym excuses with expert advice to help you overcome somewhat fear of getting fit!

GETTING STARTED

Excuse: “I’ve never worked out properly before”.

Whenever you start a new fitness program, you’ll find it difficult at first but don’t let that put you off. Muscles that aren’t used to being worked will be sore and you can often feel worse before you feel better. Remember, you are more prone to injuries if you do too much too quickly.

Lets ease into your exercise routine gradually and getting a tailored workout program to avoid unnecessary strains or injuries. There’s no point going hard once, injuring yourself then not being able to do anything else for the next few months. You’ll be better off if you start slow and build up bit by bit.

Excuse: “I’m too embarrassed to go to gym”.

The longer you leave it the harder it’ll be, so just get moving. In fact, you don’t have to exercise in the gym if you feel self-conscious. Try power walking in your area.

Excuse: “I can’t find the time”.

For a lot of women, time is perceived as the biggest factor in getting and staying in shape.

You need to make time, so start small…. maybe three times per week for 30 minutes each.

Get up a little earlier, but make it a priority in your life to be healthy.

Excuse: “I can’t afford the gym!”

A gym membership is only worth it if you use it regularly. So if you find it difficult to commit to a gym or if the cost becomes impractical for your budget, head outdoors.

Steps, footpaths, parks and body weight are free. So try using them and getting out in fresh air as and alternative. What more could you ask for?

STAYING COMMITED

Excuse: “It’s boring!”

One of the first things you can do to make exercise more interesting is to change the way you’ve been training.

If you have been a cardio person for your whole life, then try resistance training. This can range from a weights circuit or a body bar-type class.

You’ll see great results in a much shorter time frame than you would with just cardio.

Excuse: “I travel a lot in my job, so I don’t have a regular place to train.”

Exercising without equipment or an instructor’s support can be tricky at times, but it shouldn’t hold you back.

You can do a lot of things with just your body weight.

Try doing high-intensity circuits of skipping, push-ups, sit-ups and dips. Running shoes weigh very little so, remember to pack them in your bag!

Excuse: “I just wanted to make sure my sore muscles get enough time to recover.”

Light activities like swimming and yoga are proven to aid in muscle recovery. Rather than waiting for weeks until your muscles are ‘ready’ to work out again, hold onto your momentum by doing a recovery session.

Excuse: “I’m just recovering from the flu, maybe I should wait…”

There’s no definite rule to how long you should wait to exercise after you have had a cold. But if you’re feeling run-down, you may prolong the feeling if you work out too hard, too quickly.

Excuse: “I just had a big meal so I can’t work out tonight.”

A big plate of food may slow down your exercise performance for a couple of hours while being digested, but this will be well and truly sorted by the time you visit the gym after work.

Exercising straight after you’ve eaten a large meal can actually help to digest your food. Just don’t do anything too strenous or high-intensity.


Hula hoop to good health says Liv Tyler

July 1st, 2009
round and round

round and round

Liv Tyler says the only way to stick to an exercise regime is to find something enjoyable, so she got herself a hula hoop.

“I put my favorite song on and stand outside in my LA home and hula hoop in every direction until the song is over and I’m all out of breath. It’s really fun.”

How long we should exercise?

June 30th, 2009

If you’ve been working out to lose weight but see no results, then you may not be exercising for long enough.

at least she tried

at least she tried

According to a report in Medicine & Science in Sports and Exercise, adults need at least 250 minutes of exercise per week or 50 minutes of exercise five days a week to lose weight.

But if maintaining your weight is what you’re looking at, the report recommends that adult clock in at least 150 minutes of moderate-intensity physical activity per week or 30 minutes a day.

The report also recommends strength training as part of your exercise regimen to increase your muscle mass and further reduce health risks.