A few minutes ago, I caught myself staring at my computer screen. I can't say how long I'd been in that zone, but I know that I wasn't spacing. I was ticking through the items left on today's to-do list, trying to figure out if there is any way I can squeeze in a workout before it is time to close up the laptop for the day.
There's time for a quick one, certainly. But I know if I head out now, my mind will be focused elsewhere and I won't give the attention to my posture, pace, and heart rate that I really need to get the most out of my exercise. I'm not trying to cop out, but I do want to work out in the smartest way possible. If I put off my workout until later tonight -- after the rush pick up the kid and make dinner, and even after the bath-story-bedtime scramble -- then I know I will have a bigger block of time to exercise the right way.
If you've ever seen "The Biggest Loser", you know that trainer Bob Harper does not ever entertain an excuse from one of his clients. They
- Jessica Ashley, Senior Editor | Autumn In New Jeans – Tue, Oct 6, 2009 11:36 PM EDT
A few minutes ago, I caught myself staring at my computer screen. I can't say how long I'd been in that zone, but I know that I wasn't spacing. I was ticking through the items left on today's to-do list, trying to figure out if there is any way I can squeeze in a workout before it is time to close up the laptop for the day.Read More »from Secrets to workout success: Bob Harper on setting a smart pace
Many people hop on the treadmill and begin exercise with no other intention than to "workout." Some days, it is a huge success if you can actually make it to the gym and still have enough energy to workout. But for the days when you are more spirited and inspired to get a good workout, there is a secret weapon that few people know about or use: your own heart rate.This article is going to review two separate, but very related topics: Understanding your heart rate during exercise, and, how to get the most from your cardio workouts.
Understanding Your Heart Rate Your heart has a maximum rate that it can beat every minute. Surprising to some, this number is solely based on your age and can be determined by subtracting your age from the number 220. For example, if you are 47 years old, the theoretical maximum number of times your heart can beat in any minute is 173. This is considered your theoretical max heart rate because the only way to truly determine your real number is through Read More »from Heart Rate is Everything: How to Exercise Better
- Liz Vaccariello, Editor-in-Chief, PREVENTION | Autumn In New Jeans – Fri, Oct 2, 2009 8:58 PM EDT
You huff and puff your way through weekly cardio workouts, and after all that sweating you want to see results, not that same stubborn layer of flab around your middle, right? The irony is that if your pudge won't budge, your workout might be to blame. Here's what top trainers and exercise physiologists wish you would stop doing-and how to tweak your routine quickly so you can reap the rewards of all your hard work.
1. You Sacrifice Good Form
High-intensity exercise may burn loads of calories, but not if you're hanging onto the handrails for dear life. It's important to focus on your form, even if that means lowering the intensity; otherwise, you won't recruit as many muscle fibers, so you burn fewer calories. Same goes for strength-training, according to James Levine, PhD, a scientist at the Mayo Clinic in Rochester, MN; his research has found that standing while lifting weights boosts calorie burn by about 50 calories per half-hour. Best of all, one study shows that goodRead More »from 6 Surprising ways youâ€™re sabotaging your workout
Whatever happened to just enjoying good food, in moderation, without guilt? These global tricks reveal it's possible, and show you how.Read More »from 8 Weight Loss Secrets From Around the World
1. Stop eating before you're full. The Okinawans, whose average BMI is 21.5 for those who eat a traditional diet, call this hara hachi bu, or eating till you're 80 percent full. Of course, we're not suggesting that you leave the table hungry. But eating until the buttons pop stretches the stomach by about 20 percent each time you do it, so you inevitably need more food to feel satisfied, explains Bradley Willcox, MD, co-author of The Okinawa Diet Plan. He says that putting your fork down "when you feel that first twinge of fullness" gives your brain a chance to realize that you are full before you overdo it.
2. Drizzle on the healthy oils. Healthy fats like olive oil, a staple of the Mediterranean diet, and canola oil, a staple of Okinawans, make vegetables tastier, so you're likely to eat more of them. And, as we know, eating a diet rich in produce
When it comes to weight loss, it's always the last few pounds that are the hardest, right? At least, that's how it's going for me. I want to be choosier about how much and what I eat, but I don't have time to count calories. So I'm going to take the deliciously easy way out by using this yummy 28-day diet meal plan. That's about the level of effort I can make at this point, and as a bonus I know I'll be eating really delicious recipes so I won't be tempted to cheat. It's so simple: just pick your calorie level and voila!-breakfast, lunch, dinner and a snack planned for nearly a month. Plus I know it's going to work! According to nutrition experts, safely reducing your caloric intake is the quickest way to drop pounds fast. Find out how here.
Here's a sample day, including my breakfast recipe (get the rest of the day's recipes at eatingwell.com):
(By the way, if you want to know if your weight is in a healthy range, find out here.)
- Quick Breakfast Taco (see
By Matt Johnson - DietsInReview.comRead More »from 10 Ways to Stay Safe While Running
While the benefits of running are extensive, it can also have its down sides if you don't take precautions to be a safe runner. Here are a few runner safety tips to keep in mind as you hit the road to ensure you return short nothing more than breath and sweat!
1. Map a path: Always plan your path before you start the run to avoid getting lost or ending up in a dangerous area.
2. Run before sunset: Try to run during the daylight hours, or follow a well-lit path if you must run at night.
3. Take a buddy: A running buddy is always a safe move in case of injury or to keep would-be assailants away. Not to mention the support and motivation that come along too.
4. Stay Hydrated: It's important to drink plenty of water before, during and after your run to keep your body hydrated and prevent possible cramps.
5. Wear new running shoes: It is recommended that you get new shoes every six months or so; this will help prevent your feet and knees from future
By Heather RutherfordRead More »from Looking for a new workout? Try rock climbing
It has been said that climbing is one of the best exercises in the world. Not only does climbing offer a great cardio workout in comparison to running, it also works nearly every muscle in the body from the fingers to toes. While most muscles in the body engage at some point when climbing, few are used more than these four groups of primary muscles.
The five major forearm muscles: brachioradialis, pronator teres, flexor carpi radialis, palmaris longus and flexor carpi ulnaris all get a major workout anytime someone takes to the mountain. Since the muscles in the fingers themselves are very tiny and hard to exercise, the strength it takes to hold you onto the face of a rock are found in the forearm. For this reason, many climbers strengthen their forearms by completing hand exercises. Squeezing a grip bar or small ball several times in the hand will ultimately improve hand, wrist and forearm strength, increasing your endurance and allowing you to
ANNOYING BUT TRUE: Your metabolism can dip by as much as 200 calories per day starting in your mid-20s. If last year's jeans are a little tighter, don't panic and starting slashing calories-that will only make things worse. Instead, try a smarter approach to losing fat while building muscle-essential for healthy weight loss. Here are seven tips that will help rev your metabolism (even while you're sleeping!) and burn up to an extra 500 calories a day. That's enough to double your weight loss and drop a size this month!
1. Take your workout outside (especially if there's a breeze).
If you've been hitting the treadmill in the air-conditioning, fall is a perfect time to get back outdoors before winter sends you scurrying inside. An even better reason: Research finds that exercisers burn 10% more calories when they walk or run outdoors than they do on a treadmill at the same speed. Not only do you use moreRead More »from How to burn an extra 500 calories a day
By Mireille GuilianoRead More »from 4 Ways French Women Stay Thin (Without the Gym)
Editor's Note: Mireille Guiliano is the internationally bestselling author of French Women Don't Get Fat. Her latest book, Women, Work and the Art of Savoir Faire: Business Sense & Sensibility will appear in October. She can be reached at mireilleguiliano.com and frenchwomendontgetfat.com.
From the 15th floor windows of my New York City apartment, I have a clear view of a big and many windowed "health center," (aka a four-story gym complex). September is one of the gym's busiest months. Right after Labor Day, active women, who I hope are incorporating daily outdoor activities with a seasonal summer flavor into their daily routines, flock indoors to the gym and an artificial routine of treadmills, exercise bikes and medieval torture devices. I see them sweating early mornings and late at night from my windows. I see them going and coming from my daily walk as I pass the gym.
It is a sign of the times - but also our American culture - that many women seem to have
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