Learn how to fit in 150 minutes of cardio per week your way!If sticking to a regular workout plan is near impossible, the surprising culprit could be your rigid exercise schedule. Luckily, your path to getting fit doesn't require a strict plan. Logging just 2 1/2 hours of cardiovascular exercise each week will help you burn calories, brighten your mood, and reduce your risks of heart disease and diabetes. In fact, new research shows that adults who rack up this amount of moderate to vigorous activity each week can live up to 5 years longer than sedentary adults. So, your goal for this month: Squeeze in at least 150 minutes (2 1/2 hours) of exercise every 7 days your way; it doesn't matter how you do it!
"Look at your schedule and figure out the best days and times to fit chunks of heart-pumping cardio into your week," says Prevention's fitness expert Chris Freytag. "Maybe you'll divide your 150 minutes into a 30-minute brisk walk 5 times a week, or maybe it's a 90-minute hike on Sunday and a 60-minute Spinning class Wednesday night. You can
Blog Posts by The Editors of Prevention
Learn how to fit in 150 minutes of cardio per week your way!If sticking to a regular workout plan is near impossible, the surprising culprit could be your rigid exercise schedule. Luckily, your path to getting fit doesn't require a strict plan. Logging just 2 1/2 hours of cardiovascular exercise each week will help you burn calories, brighten your mood, and reduce your risks of heart disease and diabetes. In fact, new research shows that adults who rack up this amount of moderate to vigorous activity each week can live up to 5 years longer than sedentary adults. So, your goal for this month: Squeeze in at least 150 minutes (2 1/2 hours) of exercise every 7 days your way; it doesn't matter how you do it!Read More »from The #1 Reason You Quit Exercising
Written by Leah Zerbe for Rodale.comRead More »from 6 Memorial Day Foods that Could Poison Your Dog
To keep your holiday picnic full of cheer, avoid these pet dangers. Picnics are fun! So it's no surprise that as we head into Memorial Day weekend, many people are planning to take attend or host holiday cookouts and BBQs with their dogs by their sides. Sure, social dogs will likely enjoy a day out on the town, but typical picnic fare could turn a fun outing into a life-threatening situation. We asked Tina Wismer, DVM, medical director at the ASPCA Animal Poison Control Center, to ID the top picnic foods your dog needs to avoid.
Dogs can get drunk just like people. Not only can they get tipsy, but they can also go into a coma or even die from ingesting alcohol. "With dogs, many will drink beer readily," Dr. Wismer says. "Dogs and cats will also drink mixed drinks that tend to have a cream or milk base, like white Russians."
Since most alcohol exposures involving pets are accidental--perhaps someone puts their glass down and the dog gets up on table and gets into it-educate picnic guests
Must. Eat. Sugar. NOW! Craving control is all about changing your thinking. Here's howAh, cravings. We've all had them. They strike fast and hard. Before you know it, you've downed handfuls of potato chips or half a dozen chocolate chip cookies. Not the best reaction for weight loss.Read More »from 7 Ways to Control Your Food Cravings
But contrary to popular belief, you can control your food cravings. Try these tips, and you'll begin giving in less often when those cravings hit.
Confront the thought of the food directly.
Make a reasonable decision. Ask yourself whether you really must have the food that's popped into your mind? Making statements such as, "I know I'm not hungry, I don't have to eat a food every time I think of it" or "Each time I think about a food and do not eat it, it will become easier" can help.
Substitute your food thought with another thought.
Replace food images with other thoughts or images (like how you'll look after your weight loss, compliments you recently received, etc.). Thinking of alternative images will work better than trying to stop particular food cravings.
TRY THIS: 7 Superfoods
Ditch these time wasters for moves that really matterIt's a rare bird who loves hanging out at the gym. Most of us count the minutes until the workout's over and we can get on with our (way more fun) day. So the last thing we want to do is spend time using exercise machines that don't do anything for us. While no machine is totally useless if used properly, some just aren't terribly effective, says Lani Muelrath, MA, fitness expert and author of Fit Quickies. Plus, they put you at risk--too great a risk--of injury, she says.Read More »from 10 Most Useless Exercise Machines
Swap out these 10 useless machines for more effective, expert-recommended moves.
1. LEG-CURL MACHINE
Why it's useless: Your hamstrings perform two movements: knee flexion and hip extension. The leg curl machine works only knee flexion, which limits the benefits, says Muelrath.
What to do instead: Choose a machine or movement that works both hamstring functions at once, such as the fitness ball hip raise and curl.
To do: Lie on your back with legs straight, heels on the ball. Raise your hips by pressing your heels into the
Before you do anything, you must do thisTake a moment to check in with yourself right now. How are you feeling lately? What's good in your life right now, and what would you like to change?Read More »from The #1 Secret of Successful Weight Loss
The questions seem simple enough, but they're actually the keys to improving your life-whether you'd like to lose 20 pounds, enjoy more family time, or give up a bad habit. Getting specific about your goals is the best way to put power behind your intentions and bring your dreams closer to reality.
"An intention is a goal, an aim, or a purpose," says Prevention's fitness expert Chris Freytag, creator of the Prevention 28-Day Challenge. "When we lack intention, we tend to go through our days on autopilot. Often, the day ends with you feeling as though you haven't accomplished anything truly meaningful. Setting an intention helps you take your dreams and turn them into goals by giving them deadlines, and then work toward them with action."
Follow these steps to set an intention that will transform your life.
Want to fill up, whittle your waist, and possibly ward off diabetes all at the same time? Listen up: A recent study from the UK found that mice fed high-fat diets gained less weight if their diets were also supplemented with beta-glucan or inulin, two types of fermentable carbohydrates found in foods such as oats, barley, Jerusalem artichokes, mushrooms, asparagus, onions, and bananas.Read More »from 6 Superfoods that Control Your Appetite
Fermentable carbohydrates are a type of fiber that's broken down--or fermented--by the bacteria in your colon. "When this fermentation takes place, short chain fatty acids [SCFAs] are formed," says Lona Sandon, RD, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center. "These seem to produce more of the appetite-controlling hormones that help us feel full." They may also help lower levels of dangerous body fat: Preliminary research on obese women found that higher blood levels of the SCFA acetate were associated with lower levels of visceral fat, the dangerous
So you're ready to try something new. You don't want an industrial-strength Rx, and fillers aren't your thing. So you book it to the beauty aisle and...you're more confused than ever. While some ingredients are supported by sound science--and produce results you can see--others, not so much. That's why we spoke to experts, pored over dozens of labels, and even slathered on serums and moisturizers ourselves (hey, somebody's gotta do it). Here, the truth about the latest, best anti-aging ingredients, plus products that contain the ones that really work. Keep reading to find out which ones are worthy of your hard-earned dollar.Read More »from The Truth About 8 Powerful Anti-Aging Ingredients
RELATED: The 50 Golden Rules of Style & Beauty
DNA Repair Ingredients
"DNA repair ingredients" are a host of compounds (some are derived from plankton or rose myrtle extract) that reverse sun damage," says Debra Jaliman MD, assistant professor of dermatology at Mount Sinai School of Medicine, and media spokesperson for the American Academy of Dermatology. They
You might be such a faithful gym-goer that even the cleaning staff knows you by name; but no matter how many sets and reps you log, if your workout isn't giving you the results you want, poor form could be to blame. "Your body is engineered to move in precise ways," explains exercise physiologist Michele Olson, PhD, creator of the DVD Perfect Legs, Glutes and Abs. "The wrong alignment--or even the wrong exercise altogether--doesn't just stunt sculpting; it can also stress the body, leading to injuries that derail your progress."Read More »from 9 Exercises You're Doing Wrong
Read on for 9 common workout blunders that Olson considers the sweaty equivalent of fingernails on a chalkboard--and how to fix 'em.
PLUS: Do you need to change your fitness routine altogether? Find out, in 10 Signs You Need a Workout Makeover.
1. Overextended overhead presses
The mistake: Arching backward so your ribs pop up and jut out strains the back and puts you at risk for shoulder injury.
The fix: Keep your ribs down and knees
Why you're not seeing results—and how to get back on trackUnlike fashion faux pas, sex slumps, and getting something stuck in your teeth, when it comes to working out, no one is going to step in and tell you when it's time to step up. That means it's up to you to know when it's time for a change. The signs may not always be obvious, though. Miss them and you risk giving up on your workout altogether out of frustration, injury or simply boredom.Read More »from 10 Signs Your Workout Needs a Makeover
Here, experts give their tips on the 10 signs that indicate it's time for a workout makeover--and what to do next. (PLUS: Are you committing the ultimate workout sins? Find out if you're guilty, in 9 Exercises You're Doing Wrong.)
1. You're always sore
Your muscles need recovery time or soreness sets in with back-to-back workouts. Professional athletes use a strategy called periodization, a systematic approach to training that prevents muscle soreness from overtraining, says Tom Holland, MS, CSCS, exercise physiologist and author of The 12-Week Triathlete (Fair Winds Press, 2011). "If you're
Hand glued to your snack stash? It might be time to make over your morning meal, finds a recent study in the American Journal of Clinical Nutrition.Read More »from 5 Ways to Prevent an Afternoon Binge
Researchers from the University of Missouri tested the breakfast habits of 20 overweight teenage girls, having them consume either a normal amount of protein through cereal (13 grams of protein), a high-protein breakfast of eggs and beef (35 g), or no breakfast at all for six days. On day seven, the girls took part in a 10-hour testing day, that included an all-you-can-eat dinner of microwaveable pizza pockets, as well as an unlimited evening snack of foods such as cookies, cakes, apple slices, and yogurt.
RELATED: 6 Easy Ways to Change the Way You Eat
The results? After the breakfast skippers, the high-protein breakfast group consumed fewer calories per day than the normal-protein group. What's more is that when it came to snacking, the high-protein group indulged a bit less than their normal-protein counterparts. (And before you think,