Exercise machines weren't created to punish guys who eat too much. That's what diets are for. But men spend hours, day after day, churning their arms and legs and waiting for the StairMaster or treadmill to make their bellies vanish. The result: They make it about as far as the average rat. But your machine workout doesn't have to be a road—or row—to nowhere. "By decreasing the duration and varying the intensity of your exercise sessions, you'll get better results in less time," says Chris Carmichael, founder of Carmichael Training Systems. Elliptical Trainer The Knee Saver Burn rate: 13 calories per minute Receive The Latest From Men's Health and Your Free Guide Scrawny to Brawny Email address * Enter your email address SIGN UP You may unsubscribe at any time. Your Privacy Rights | About Us The benefit: Researchers at the University of Mississippi found that elliptical trainers provide the same cardiovascular benefits as treadmill running, without the impact on your joints. So they're a perfect solution if you're a runner who wants to stay in race shape without excessive pounding to your ankles, knees and hips. Do it right: "Instead of holding on to handles, pump your arms as if you were running," says Kerri O'Brien, C.S.C.S., a trainer in Phoenix. It improves your balance, which will help you whether you're running 2.6 miles or 26.2. The 20-minute fat-burner: Try this "alternating interval" fat burning exercise workout from Lance Watson, a coach of Canada's Olympic triathlon team. By alternating between levels of high resistance and those of high speed, you'll be able to work at a higher relative intensity for a longer time. Warm up, then increase the machine's resistance level until you're striding at 80 percent of your full effort. After 2 minutes, lower the resistance to the level you used during your warmup, but increase your stride rate so that you're still exercising at 80 percent of your full effort. Continue alternating between a high resistance and a fast stride every 2 minutes for a total of 20 minutes. Rowing Machine The Total-Body Builder Burn rate: 11 calories per minute The benefit: "Rowing machines provide the best total-body workout of any cardio machine," says U.S. Olympic rowing coach Mike Teti. This is because they require equal effort from both your lower and your upper body, which could lead to greater gains in overall cardiovascular fitness. Do it right: On the back stroke, your knees should be almost completely straight before you squeeze your shoulder blades together and pull the handle to your sternum. Your back should stay in its naturally arched position during the entire movement. The 20-minute fat-burner: Try Teti's routine. It's designed to max out your muscles during each interval, while the recovery periods help increase the efficiency of this fat burning exercise routine. Set the rowing machine at a resistance of four. Then perform sets of 10, 15, and 20 power strokes—pulling the handle to your torso as fast and as hard as you can. Separate the power strokes with 60 seconds of easy rowing at about 50 percent of your full effort. Repeat the cycle until you've rowed for 20 minutes. Stairclimber The Health Master Burn rate: 12 calories per minute The benefit: Yale researchers found that men with insulin resistance—a risk factor for diabetes and heart disease—who exercised on a stairclimber for 15 minutes 4 days a week improved their sensitivity to insulin by 43 percent in just 6 weeks. Do it right: The obvious: "Leaning on the handles can cut your caloric expenditure by 20 percent or more," warns Mike Merk, C.S.C.S., director of the YMCA of Greater Cleveland. So, for a better calorie burn, pump your arms as if you were walking or running briskly. Or you can just turn around. A study in the Archives of Physical Medicine and Rehabilitation found that the retrograde version—facing away from the console—burned more calories than the traditional method. The 20-minute fat-burner: Try this "escalating intensity" workout from Edmund Burke, Ph.D., author of The Complete Home Fitness Handbook. After you warm up, increase the resistance level by one unit while maintaining a pace of 60 to 80 steps per minute for 2 minutes. Then increase the resistance by one unit every 2 minutes until you reach your 20-minute goal. You'll gradually work harder as your workout progresses, so you'll be maxed out at the end of the session—which trains your body to finish hard. Stationary Bike or Spin Bike The Mood Lifter Burn rate: 14 calories per minute The benefit: Researchers at the University of Northern Arizona found that cycling on a stationary bike for as little as 10 minutes reduced fatigue and negative moods, while improving energy levels. The stationary bike is also the perfect vehicle to prevent chunky guys from hurting themselves as they lose the chunks. That's because cycling is not a load-bearing exercise, says Kate Heelan, Ph.D., an exercise researcher at the University of Nebraska at Kearney. Do it right: Many cyclists develop lower-back pain because of their semifetal posture. "Stand up every 5 minutes and pedal as if you were climbing a hill for 60 seconds," says Robert Morea, C.S.C.S., a trainer in New York City. "It'll take the pressure off your lower back, force you to use different muscles and break up the monotony of your workout." The 20-minute fat-burner: Try this workout from Carmichael. It varies your sprints to challenge your cardiovascular system and muscles in different ways. Following your warmup, start cycling at an intensity that's about 95 percent of your full effort for 90 seconds, followed by a 90-second recovery interval at about 40 percent of your full effort. Then, using the same intensities, perform 60-second and 30-second intervals. After the final 30-second recovery period, cycle at 70 percent of your full effort for 4 minutes, then repeat the entire set of intervals. Treadmill The Energy Guzzler Burn rate: 17 calories per minute The benefit: A 2001 study in Medicine and Science in Sports and Exercise determined that the treadmill burns calories at the highest rate of any exercise machine. Do it right: If you want to mimic road running, raise the incline of the treadmill to 1 percent before starting your run. Researchers in England found that that's the degree of treadmill elevation that most closely approximates outdoor running. The 20-minute fat-burner: Try this "up the incline" interval method from Liz Neporent, coauthor of Fitness for Dummies. It'll build your leg strength and prepare you for the toughest road courses around, while helping you shed fat fast. Pick a speed that's about 2 minutes per mile slower than your average outdoor pace. Run at that speed for 2 minutes at an incline of 1 percent. Then raise the incline to 4 percent for another 2 minutes. Continue to raise the elevation of the treadmill by 2 percent every 2 minutes until you
0 Comments
Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about 50-60 percent of those who are obese. A recent report from the National Center for Health Statistics concludes that 35 percent of adults exercise regularly (more than 6 of 10 dont), and nearly four in 10 arent physically active. Lack of exercise can increase the risk of diabetes, heart disease, and stroke. The CDC estimates that about 112,000 deaths are associated with obesity each year in the United States. However, this estimate is likely to change in the future as more data become available. Proper diet and exercise are the mainstays for a healthy lifestyle, although many Americans turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity. Self-Help Guidelines for Healthy Activity: Consult a physician men over age 40; women over 50; people with (or at risk for) chronic health problems such as heart disease, diabetes, or obesity. Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury. Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day. You can do all 30 minutes together or through short bouts of intermittent activity (e.g., 10 minutes at a time). Add strength-developing exercises at least twice per week. Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.) Make leisure time active garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity. Select activities you enjoy, find satisfying, and that give you a feeling of accomplishment. Success leads to increased motivation to be physically active. Be sure your activities are compatible with your age and physical condition. Make it convenient to be active. Choose activities that are readily accessible (right outside your door) like gardening, walking, or jogging. Try active commuting. Cycle, walk, or in-line skate to work or to the store. Make your activity enjoyable listen to music, include family and friends, etc. For those who are already moderately active, increase the duration and intensity for additional benefits. Weight Loss Tips: Take in fewer calories than you expend. Few people understand this basic, simple concept. Eat smaller meals 3-5 times per day. Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables. Eat slowly, and wait 10-15 minutes before taking second helpings. Dont eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.). Prepare healthy snacks that are easily available (cut carrots, apples, etc.). Avoid buffets. Drink plenty of water, especially immediately before meals.
Eating and exercise actually go hand in hand when it comes to living a healthy lifestyle. Proper nutrition and working out can provide a real weight loss solution to those who are tired of trying diet and diet only to fail again. Instead of relying on a specific diet to lose weight and to keep it off, consider making a lifestyle change. Eating healthy foods can be delicious and filling and working out can be fun and exhilarating among other things, so it's only natural to incorporate both techniques when making a healthy lifestyle change. Being able to implement both healthy eating and exercise into your day is easy to do if you use a few tips and tricks. You don't have to turn your schedule upside down in order to reap the rewards of your new healthy lifestyle; you just have to make a few adjustments. Start Your Day Right Begin every morning with a healthy, nutritious and tasty breakfast, and you'll give your body the energy it needs in order to function properly throughout the day. It will also keep you full until lunch, and it will give you the mental motivation you need to stay on track all day long. If you follow up your breakfast with some exercise, you will rev up your metabolism and burn more fat, and you'll boost your energy level for the day too. Shoot for a thirty minute session of exercise each morning. You can also use a workout DVD or watch your favorite morning show while you're on the treadmill. If you don't have a lot of time in the morning, consider a quick ten minute session on the Wii or jumping rope before you jump in the shower. Get Active at Lunch Instead of lounging around after you eat a healthy lunch, use the time to get a little exercise in. Take a leisurely walk around the block or get up and stretch if you don't have time to leave your desk. Proper eating and exercise is important to focus on throughout the day, so lunch time is the perfect time to make sure all your bases are covered. If you work with friends, consider putting together a walking club during lunch. It's a great time to chat and have a good time while getting active. Don't Lose Motivation in the Evening After a long day of work, it's easy to find the easiest things to throw together for dinner or to even order something to be delivered. This kind of food can leave you feeling run down. Planning ahead and preparing some things in advance can really help to make it easier to get a healthy dinner on the table. For example, you can prepare casseroles, rice and even pasta dishes on Sunday and freeze them for the week. You can also prepare double batches of salad mixes and side dishes that can be used for the next day. Eating and exercise is important every day of the week, so instead of depriving yourself of the foods you love all week then indulging on the weekends, eat the things you love in moderation a couple times a week or find healthy ways of creating your own versions at home. And, instead of saving up all your workout sessions for Sunday, spread it out throughout the week so you'll feel energized and motivated every day. While exercising isn’t complicated, it’s very easy to make mistakes. Often times the mistakes are made because of lack of proper technique training, exercising equipments or simply due to rushing to get the workout completed. Regardless of the reason for the mistakes, they can lead to injuries or at the very least be counter-productive to your fitness goals.
Of course it’s important to know specifically what to do to be successful at meeting your health and fitness goals but it is also crucial to understand what not to do. So take note of the following common mistakes and how to avoid them. These tips will help ensure your workout time is effective and help prevent injuries. Too Much, Too Soon Many new exercisers try to lose weight or tone up too quickly, by exercising too frequently or trying exercise programs that are too difficult for their fitness level. Be sure to start with an exercise plan that takes your current fitness regimen (or lack of) into account. Pie In The Sky Goals Despite what many advertisers would like you to believe, it’s unrealistic to think you can lose 30 pounds in 30 days or that you can have Hollywood abs simply by doing 10 minutes of crunches a day. It’s good to set goals but be sure they aren’t too aggressive and realize it’s okay to periodically re-define them. Ignoring Expert Advice It’s always advisable to consult your physician before starting an exercise program. Working with a fitness professional is also a good idea so you can learn proper technique, the latest fitness information and learn how to avoid injuries. Over-Exercising If you start to feel overwhelmed, neglect important daily activities in order to workout or repeatedly get injured, then it might be due to exercising too frequently. Realize the importance of balance and that more is not always better. Consider reducing the frequency of your workouts or the intensity of some of them and periodically resting for a few days or a week. Improper Breathing Sure, breathing is an involuntary bodily function; something that most individuals tend to ignore. But, breathing correctly during fitness sessions is very important. Incorrect breathing can lead to lack of oxygen and even faintness. When working out ensure that you don’t breathe too shallowly and try to breathe through the nose and out the mouth. Selecting The Wrong Size Choosing the proper weight size when strength training is trickier then it sounds. Lifting weights that are too heavy for you can lead to improper form and ultimately to injuries. Use weights that are too light and the exercise session can be ineffective. If possible consult a fitness trainer to determine the correct amount of weight for your size, strength and goals. A trainer can also help you develop a plan for safely progressing forward on weight sizes. Not Staying Hydrated Drinking enough water on a daily basis is important. When you exercise you need to consume even more water. You should drink 16 ounces for every hour of exercise you complete. Plus you should try to consume 1-2 cups of water about 30 minutes before you begin working out. Eating Too Little No, that’s not a typo. Not eating enough can be as detrimental as eating too much. When the body is not fed consistently, it goes into a starvation mode. Five to six smaller meals evenly spaced throughout the day helps keep the metabolism running smoothly. Just be sure to control portion size. Hanging Out Instead Of Working Out Just showing up at the gym is not going to help you get more fit. Socialising while leaning on a weight machine won’t build muscles. It’s important to enjoy your exercise time but make sure that the focus remains on physical activity. Fixating On The Scale If you think the scale doesn’t lie, consider this. Many professional athletes would be considered obese based on their weight alone. Look at the bigger and more relevant picture. Monitor your body fat percentage, if possible. Otherwise track measurements. Also don’t underestimate the importance of improved physical and mental well-being. 1. Ward off germs. You won’t look your best this holiday season if you can't stay active, and you can't work out if you’re sick. Be sure to wash hands, disinfect work spaces and get a flu shot to ward off germs and health woes. The Centers for Disease Control and Prevention advises washing hands with soap and clean running water and rubbing them together for at least 20 seconds. Keep an alcohol-based hand sanitizer in your purse or pocket and use regularly, especially after shaking people’s hands at a holiday party or using a public restroom. Cover your mouth and nose with a tissue or arm when you sneeze, not your hands. “The germs on your hands are the single biggest threat to your health, any time of year,” primary care physician Marc Leavey told Health.com. 2. 10 minutes here, 10 minutes there. The CDC recommends adults do 2.5 hours of moderate-intensity exercise per week. But that doesn’t mean you have to work out for a full 150 minutes. Spread out your activity throughout the week if you can’t dedicate a chunk of time to exercise. Walking vigorously for 30 minutes can burn 170 calories, according to Health.com. 3. Beat the crowds. Gyms can be packed during the holidays because everyone is trying to stay active and meet their New Year's goals. Hit the gym extra early to fit in a workout and then spend the rest of the day with family and friends. 4. No gym? No problem. You don’t need a gym membership to stay fit. Work up a sweat doing 20-minute bodyweight workouts with little to no equipment in the comfort of your own home. 5. Stay fit with a friend. It’s tough getting out of bed in the morning for the gym when it’s cold and you've had one too many glasses of eggnog. Recruit a workout buddy during the holiday season to help each other stay motivated. You’ll be less likely to skip on a workout if it means leaving your friend hanging. 6. Dance to your favourite holiday music. Not a runner? Try dancing to burn off that slice of cheesecake. Dancing can burn more than 200 calories in just 30 minutes, according to Health.com. Be sure to use your arms for a more vigorous dance workout. 7. Don’t skip meals. Saving up calories so you can eat all you want at the holiday party is the wrong approach, according to health experts. In fact, skipping meals can cause you to consume more calories in the end. Instead, eat a nutritious breakfast, a light lunch and a small snack before the party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," Katherine Tallmadge, a registered dietician and author of "Diet Simple," told WebMD. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." 8. Hydrate. The feeling of hunger is often confused with dehydration, so be sure to drink an 8-ounce glass of water 20-30 minutes prior to each meal to avoid overeating. Staying hydrated will also help you burn fat more efficiently, according to Military.com. Experts recommend drinking six to eight 8-ounce glasses of water per day, according to the National Institutes of Health. 9. Wear a LBD. When wearing snug clothes, you’re less likely to overeat. Wear your curve-hugging little black dress to the holiday party and hold a drink in your dominant hand, so you’ll be less inclined to grab snacks, obesity expert Cathy Nonas, a registered dietician, told WebMD. 10. Watch the eggnog. Alcoholic drinks are packed with calories, especially festive favorites like eggnog, which is nearly identical to ice cream. But that doesn’t mean you have to avoid them all together. You can cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages, according to David Katz, a medical doctor and author of “The Flavor Point Diet.” Katz recommends saving alcoholic beverages for the end of a meal, since alcohol can make you more likely to overindulge, according to WebMD. 11. Remember your veggies. The crudité platter at the holiday party is your best friend, sans the creamy dip. Celebrity nutritionists suggest stocking up on watery vegetables and fruits like celery, lettuce, cucumbers, watermelon, oranges and grapes to banish bloat. Don't forget to add colorful produce to your main plate too, but avoid gas-producing veggies like cauliflower and broccoli during the holidays. Los Angeles nutritionist Jackie Keller tells her celebrity client Charlize Theron to pile her plate high with asparagus and green beans a few days before a "be-seen" event. "They're high in filling fiber, but less likely to expand in your stomach," Keller told CNN. 12. Indulge. That’s right. Eat the tasty holiday treats you’ve been waiting for all year, but be mindful of your portion sizes. Stick to one serving per indulgence, like one-half cup of eggnog or two medium-sized ginger snap cookies. Enjoy! |