Heart Friendly Exercise Advice

hgkyulA sedentary lifestyle is one of the risk factors for cardiovascular disease, so becoming just a little more active can decrease your heart disease risk and increase your longevity. If you’re worried you’re too out of shape to get started, don’t be. “It’s more dangerous to remain sedentary than to start an exercise program,” says Barry A. Franklin, PhD, director of the cardiac rehabilitation program and exercise laboratories at William Beaumont Hospital in Royal Oak, Mich.

Don’t think, though, that you have to become a marathoner to see such benefits. “Small increases in cardiovascular fitness through short bouts of exercise can lead to significant improvements in the health of your heart,” Franklin says, adding that physically active individuals experience up to a 50 percent reduction in cardiovascular events, such as a heart attack.

But what sort of exercise is best? Experts say you need two types: aerobic exercise and strength training.

Aerobic Exercise for Heart Health

Although aerobic exercise can include bicycling, swimming, jogging, and aerobic classes, walking may be one of the best activities. That’s because you can do it anywhere, and you need little

Whens The Best Time to Exercise

yjudksaQ: What’s the best time of day to exercise?

A: The best time of day to exercise is the time that works best for you. Studies go back and forth on this topic and there are benefits in exercising in the morning and later in the day. Ultimately, it comes down to personal preference and lifestyle. Choose a time that helps you make exercise a regular and consistent part of your routine. Here’s why:

It’s all about finding your rhythm.
Ever wonder why some of us are morning people while others are not? This has quite a bit to do with your body’s internal clock, or your circadian rhythms. Circadian rhythms are a daily cycle of sleep and wake cycles. It’s this cycle that regulates physical, mental, and behavioral changes within a 24-hour period. Body temperature, blood pressure, and metabolism are some of the physiological processes that can be affected by your body’s internal clock. These rhythms respond to changes in the environment and can be set and reset. The changes in the environment that can have an effect on circadian rhythms include lightness and darkness, temperatures within

Eating Carbs and Fats Before a Workout

yjuhykThe New York Times published an article “Should Athletes Eat Fat or Carbs?” last week which was based on a study that shows a diet comprised of 85 percent fat can help improve overall performance for ultra-endurance athletes more than the traditional high-carbohydrate diet considered best for athletes. And by fat, they mean good fats that come from foods like nuts, avocados, and extra-virgin olive oil — not your cheeseburgers and French fries. But before you throw all your healthy eating rules out the window, it’s important to note that this recommendation is not for most of us — these recommendations for real athletes. We’re talking about people who exercise for a living — think NBA players, Olympic swimmers, or professional marathoners.

Let’s be honest: Most of us don’t run more than two marathons a week or work out at all hours of the day, so this way of eating is not recommended, even for high school and college players and people who exercise regularly. However, this information certainly brings into question traditional thinking and, as so often with these studies, leaves us wondering if this type of eating could benefit

Design Your Best Workout Plan

According to the National Institutes of Health, lack of physical activity, along with poor diet, is the second leading preventable cause of death in the United States. “Many Americans are overweight and most don’t exercise regularly. Both of these contribute to cardiovascular disease, the number one killer in the world,” says John Higgins, MD, assistant professor of cardiology and an exercise physiologist at the University of Texas Medical School at Houston.

If you aren’t getting at least 30 minutes of vigorous activity every day, pick a workout plan that works for you and get started.

Designing a Plan That Fits Your Needs

“The key to reaching your fitness goals is consistency,” says Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School at Houston. The best workout plans are the ones that are realistic, accessible, and repeatable.”

Here are some factors to consider when creating a fitness routine:

  • Pick something you like. Your chances of sticking to a workout plan that you don’t enjoy are slim. “After every workout you should ask yourself, ‘Did I enjoy this activity and how it made me feel?’ If not, continue to explore

Easy Exercises to Do at Work

Work isn’t supposed to be fun — that’s why it’s called “work.” But what you may not realize is how hard your body’s working when you’re not even paying attention. Sometimes, you end the day with a sore back, a headache no ibuprofen can touch and a jaw that barely moves.

Of course, some jobs are a bit more physical than others — a cube monkey generally doesn’t have to worry about hazardous materials unless something goes terribly awry. But every occupation takes its toll on your long-suffering tendons, ligaments, muscles and joints. Standing on your feet for a double shift as a server? You’re going to be badly in need of some Epsom salts at the end of the night. Kindergarten teacher? Probably not the first time you’ve ended up with achy knees from bending down to kid level. Data entry specialist? There’s no way you don’t feel creaky when you’ve spent eight hours hunched over a laptop.

There’s a way to alleviate your aches and pains so you don’t feel the need to lie down immediately once you’ve entered your home. Whether you’re a mechanic or an economist, you can find the space

Avoid These Most Common Mistakes When Exercising

I have seen estimates that as many as 70 percent of American adults have no exercise routine.  For the most part, Americans do not walk miles a day like our European counterparts.  To stay healthy we need some type of regular exercise program to assure our body’s health.  You do not want to wait until you lose your health to realize its importance

Why do so many Americans lack a regular exercise routine?  I believe the problem is a result of common errors in the development of an exercise routine.  These errors result in excessive fatigue, injury and an avoidance of one of the easiest things you can do to improve your quality of life.  The following tips might keep you on the path to making an exercise routine that is fun and will add to your energy and health:

1.     Start out with a routine that is appropriate for your current level of fitness.

2.     Start with a written plan that outlines your first few weeks of your routine.

3.     Make sure you have the right equipment to be safe and avoid injury.

4.     Be patient, increase intensity and duration in small doses.

5.     Listen to your body; do not let small aches become serious