How much exercise should you be doing?
Wednesday, November 2nd, 2011The department of Health and Human Services recommends 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise. Moderate exercise consists of brisk walking or swimming. Vigorous exercise consists of running or aerobic dancing. They also recommend twice a week of strength training. Although they don’t give an amount of time of that they recommend, I say you need at least 30 minutes each time to see any benefits.
So let’s do the math. This means you need 30 minutes 5 days a week of moderate exercise and two of those days add in 30 minutes of strength training to your routine. If your goal is to lose weight I would add even more strength training to your routine. Strength training adds muscle and muscle BURNS FAT!
If you are just starting out I recommend you doing 20-30 minutes of exercise every other day and each week add more time. Keep in mind again that if your goal is to lose weight you probably are going to need to do more than the 150 minutes per week that the Health and Human Services recommends. This recommendation is only one of maintaining your health. How much you will need to do each week to lose weight will depend on how many calories you take in. 3500 calories is one pound so you need to either cut that from your diet or burn that in exercise.
Fitness Tip of the Week – 11/23
Tuesday, November 23rd, 2010Everyone needing 8 glasses of water a day isn’t necessarily true. How many ounces of water you should be drinking is actually your body weight divded in half. So if you weigh 14o lbs then you should be drinking 70 ounces of water per day, which is 8.75 cups of water per day. Also, 8 ounces of water should be added for every 20 minutes of exercise. Having the right amount of water each day will help you to feel fuller and keep you hydrated. Your body is made of up to 70% of water. In order for all of your organs to function properly and effectively your water intake matters greatly. Keep in mind that your body needs pure water, not water from soda, soft drinks, tea or coffee. If you are the type of person that doesn’t like water because it has no taste, squeeze in some lemon or a lime to help add some flavor without adding in calories.
Halloween Candy
Friday, November 5th, 2010If you are like me you are having trouble keeping out of your kids Halloween candy. Before you sneak another piece here is a quick link that gives a break down of calories for the most popular Halloween candy. Keep in mind that the calorie count is for 1 piece of the small snack size piece of candy.
http://www.fitsugar.com/Calories-Halloween-Candy-Fun-Size-Treats-5452936
Fitness Tip of the Week
Tuesday, October 26th, 2010One of the biggest excuses I hear as a trainer is “I don’t have the time to exercise!” I completely understand that with everyone’s crazy schedules it is hard to find the time for it. Sometimes even I have trouble. Between training everyone else, taking care of my kids and husband it is hard for me to find the time to sneak in a work out for myself. But here is my trick: I rather take 15 minutes to exercise than no time at all. The key is to make the most of that 15 minutes. Make sure your heart rate is accelerated and that you are breaking a sweat.
Here is an example of a quick 15 minute work out that requires no equipment at all:
1 minute walking in place warm up
30 seconds running in place with bringing yours knees high off of the ground
30 seconds walking fast in place
30 seconds jumping jacks
30 seconds of walking fast in place
Repeat this 30 second sequence for the next 13 minutes, then follow it with a 1 minute walking cool down.
This is a great way to burn some calories and get your heart rate pumping! Remember making the time to exercise will add time to your life in the long run!!
Fight Osteoporosis With Weight Bearing Exercise
Thursday, May 20th, 2010Studies are finding that exercise can help build and maintain bone density at any age. Weight bearing exercises are proven the most effective. These exercises include lifting weights, walking, stair climbing, hiking, and running. Resistance exercises such as lifting weights should be done two-three times per week. Unfortunately, swimming and bicycling are not considered weight bearing exercises. Although they are good for the heart, they don’t make a difference in maintaining bone density.
If you are wondering how working your muscles can actually make your bones stronger, it is because the force of muscles pulling against bones stimulates the bone building process. It will actually stimulate bone formation and the retention of calcium in the bones that are bearing the weight load. Not only does exercise help with bone density, but it also increases muscle strength, coordination, and balance which decreases the risk of falling and bone injuries especially in the elderly.
Osteoporosis is more common in women than men. This is why lifting weights is so important for women and should be included in their exercise routine. So women don’t be afraid to pick up those weights. It might be your best way to fight against osteoporosis.
The Body Sculpting by Susan Blog is for advice only and before beginning any exercise or diet program please consult your doctor.