Using those free
exercise tips can help you achieve rapid weightloss results. There is only one
way to lose weight. You got to burn more calories than you eat. It isn't difficult
to understand.
Making the decision
is the first step. The second step is to gather information about the options
available to help you begin your journey. Take your wishes and wants and finally
put them to action. Build a body you can be proud of.
What routine or
regimen you select is dependent on several factors, age, sex, goals and overall
physical fitness. There is no such thing as "one routine fits all."
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Drink plenty
of water to reduce the chance of dehydration. Experts usually recommend 16
ounces either one or two hours before exercising.
Never exercise
on a full or empty stomach.
Avoid drinking
coffee, alcohol or other diuretics before or while you exercise.
Avoid exercise
right after eating. Both your intestinal tract and your muscles will need
extra blood to function. The conflicting needs of each system may leave you
with cramps or a feeling of nausea or faintness. Give you body two hours to
complete its digestive duties.
Eating a handful
of raisins (about 1 ounce) approximately 15 minutes before your workout can
significantly lower free radical and the damage they cause. Raisins are rich
in antioxidants.
Always warm
up before beginning your exercise activity using smooth and fluid movement.
The purpose of the warm up is to minimize discomfort and prevent injury and
loosen up your muscles for the exercise to come.
If you have
a tendency to become stiff, take a hot shower or bath before beginning your
warm up.
If you are
a morning person, exercise after you have been up and about for at least 10
minutes. While sleeping, sometimes fluids can pool throughout your body even
in disks in the spinal column, ligaments and muscles. If you get up and immediately
begin to exercise, the accumulated fluids can cause major injury such as a
herniated disk.
When you plan
to walk or run, do just a few hundred yards at a slower walk or a gentler
jog.
Always use stretching
routines. These are not just for jocks and fitness gurus but should be used
by everyone. The older you are, the more important this becomes as you can
help retain flexibility and good range of movement for all your daily activities.
When warming
up and stretching, use the movements for five to ten minutes. This will help
to loosen your muscles.
Do not bounce
when warming up with stretching as you can cause tears in your muscle fibers.
To increase
your flexibility, hold each stretch for fifteen to twenty seconds or longer.
Be sure you
stretch lightly during warm up to prevent stretch reflex. This is caused by
over using a cold muscle.
After your
warm up, exercise for more than 30 minutes per session if you want to lose
weight. Otherwise, three 10 minutes sessions per day will protect against
disease and a healthier lifestyle.
Learn to listen
to your body and differentiate between good pain and bad pain.
Free exercise tips: Breathe!
Breathing is
extremely important when exercising as your body need to process oxygen that
will transfer from your lungs through the bloodstream to the muscles that
are being worked. Normal breathing is shallow meaning that the air is not
reaching deep into the lungs. This can tighten neck muscles which can cause
stiffness and pain in the neck, shoulder upper back and chest.
Begin with a
couple of deep breaths, inhaling through the nose and exhaling from your mouth.
Breathe slowly
and evenly throughout your warm up
Always inhale
before you lift, exhale as you lift and inhale as you lower the weight for
maximum benefit.
Your rate of
breathing will increase while exercising but you should still be able to carry
on a conversation. If you can't talk and walk or talk and lift at the same
time, your pace is probably too intense. Cut back and lighten your weight
load.
Learn to
Breathe!
Almost everyone
in North America breathes poorly. Shallow, pathetic gasps that keep us just
barely alive.
Many health care
professionals believe that breathing well is the SINGLE MOST IMPORTANT thing
we as individuals can do to stay healthy, or heal existing illness.
And guess what.
By practicing conscious breathing techniques, we can quickly train our unconscious
breathing better habits. The key is to do proper, dynamic breathing everyday,
for just a few minutes. Everyday.
The 4 Minute Fitness
and Tai Chi for Busy People videos offer exercises that include vital, easy,
powerful and effective breathing techniques. Better breathing, in just minutes
a day!
Turn every
day activity into exercise. Try balancing on one foot without support while
putting on your shoes and socks.
Forget about
the elevator and use the stairs.
Take the stairs
two at a time.
Instead of
shoving your chair, lift it bending your knees and keeping your back straight.
Hide your remote
control and get up and down to change the channels.
Walk your dog
and keep pace.
Take a Frisbee
along and play in the park with your dog.
Park in the
furthest parking space.
Instead of
sitting in the stands while watching your kids play at a ballgame, try pacing
the field instead.
Clean your
house (changing bedding is great exercise!).
Take a brisk
ten minute walk each morning, afternoon and evening.
Plant a vegetable
garden. You'll have all that terrific food to eat and exercise in the process!
Learn how to
snorkel.
Learn a new
dance.
Join a gym.
Join a lunch
hour aerobic class.
Are you
looking for an affordable alternative?
If you would like
an affordable
alternative which gives you a total workout for your whole body, a product
that can work all of your muscles as well as a Bowflex, Total Gym or Crossbow,
I higly recommend Bodylastics.
All of the best exercises for the chest, arms, legs, back, shoulders and abs
can be performed with this compact workout system. It works all of the same
muscles as the most popular home gyms but for 1/20th of the price.
I must say that
their guarantee is really a challenge:
"We
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asked!"
When exercising,
use a multipurpose squat to improve strength in the lower body. This will
strengthen all of the major muscles of the lower body including hamstrings,
quadriceps, calves and gluteals.
Use balance
training exercises to help in performing daily living and activities. Try
a one-legged balance exercise by standing on one leg for 10 to 15 seconds,
switching legs abd repeating the process for three to five sets.
Jump in place
with feet together. Alternate between touching the left and right heel in
between jumps with both feet.
Target the
triceps with a bench dip.
Seated on
a bench, grasp the front edge with your hands shoulder-width apart.
With your
heels on the floor, extend your legs straight out from your body.
Move forward
until your hips are off the bench.
Lower the
hips slowly toward the floor then press up to a full extension of your
arm without locking your elbows.
Try a bent
over row to target the latissimus dorsi, teres major, posterior deltoid, trapezius,
rhomboids and biceps.
While standing,
begin with your feet should width apart.
Bend the
knee and flex forward at the hips.
Tilting
the pelvis slightly forward, engage the abdominals and extend the upper
spine to add additional support.
Hold a weight
or bar beneath the shoulders with your hands approximately should width
apart.
Flex your
elbows and lift your hands toward the sides of your body.
Pause and
slowly lower your hand back to the starting position. Be sure to keep
your shoulders stationary.
A simple shoulder
shrug can help to strengthen your back.
Stand erect
with dumbbells or other weight in each hand.
Lift your
shoulders toward your head by elevating your shoulders and slightly retract
and roll them back.
Pause for
a moment then return to the starting position.
Make certain
that you do not rock or use your legs and keep your knees slightly bent.
A variation
on this exercise is to do one shoulder at a time.
Another exercise
to strengthen your back is a scapular retraction.
Begin with
your feet shoulder width apart and your pelvis tilted and slightly forward.
Engage your
abdominals so you can maintain neutral spine.
Flex forward
and hold dumbbells extended down and away from the body.
Flex the
shoulder blades together, pausing then slowly returning to the start position.
Avoid bending
your elbows and vary the exercise by using a single arm at a time.
In addition
to your daily workout here is a simple exercise to do while sitting at your
desk, driving or watching television.
From a sitting
position, sit up tall and pull your abdominal muscles in, lifting your
chest and rib cage as you exhale.
Hold for
four to six seconds then release slowly as you inhale.
Repeat eight
to 12 times.
If you do
this while driving, adjust your rearview mirror so you can see out of
it only when you are in the sitting tall position. This will remind you
to maintain this posture.
Here is a quick
way to tone up your buttocks whenever or wherever (almost) you are standing.
Squeeze
the buttock muscles in both cheeks as tightly as you can, then hold the
contraction for two seconds.
Release
for two seconds then repeat eight to 12 times.
Need to strengthen
your calves?
Stand on
a telephone book (the bigger the better) with your toes facing the book
spine and your heels hanging over the edge opposite the spine.
For better
stability this exercise can also be done standing on a step while holding
a railing or on a curb while holding a signpost for balance.
Keeping
your back straight, push up onto the balls of your feet while counting
for two seconds, hold for another two seconds, then count for four seconds
as you lower yourself back down.
Tighten
up your abdominals and buttocks to help stay balanced.
Remember to
keep it slow. Perform all exercises slowly. Spend two to five seconds in the
lifting phase of an exercise and four to six seconds in the lowering part.
If you move too quickly, you won't get the muscle strengthening benefit of
the exercise and you could hurt yourself.
Work up to
the point where you can do three sets of each exercise, with five to 15 repetitions
of the exercise in each set. Don't rest within the sets, you can rest briefly
between each set. As the work becomes easier ad weights or increase the number
of repetitions you do.
Bicycling gives
a great whole body exercise. Begin with short jaunts around your neighborhood.
Each day widen your travels until you are able to bicycle for at least a mile.
Free exercise
tips: Be careful
Being overweight,
your knees may not be strong enough to support you. If you experience pain,
then shorten (or eliminate) your walks, jogs or bicycling and concentrate
on strength building sessions to build up your muscles and tendons.
If you have
been sedentary, you may experience lower back pain when you first begin to
exercise. This is because your hamstring muscles have shortened. When you
walk or exercise the shortened hamstrings pull on the buttock muscles which
in turn will grab your lower back muscles. If your abdominal muscles are not
strong enough to assist in supporting your lower back, you will definitely
feel it. To get rid of the pain, include abdominal strengthening exercises
with your warm up and cool down.
If you get
a headache, cramps or heart palpitations, or feel dizzy, faint or cool while
exercising, consult your physician.
If you have
an infection such as bronchitis, put off exercise until all is normal again.
If you just
have a cold or the flue, wait until all symptoms such as fever, have been
gone for two days before you exercise again.
If you have
diabetes, avoid injecting insulin into a muscle that will soon be used for
exercise. Working muscles process insulin differently than nonworking muscles.
Free exercise tips: Walking for weight loss
Walking is
the aerobic exercise of preference if you are over 60. This is because when
you walk, the pressure on your joints never rises about 1.5 times your body
weight. Jogging, dance or step aerobics can put as much as four times your
weight or more on your bones. This is wonderful for younger people, but can
put too much strain on the more brittle bones of the elderly.
Start your
walking exercise by timing yourself. You don't want to become too tried to
make it back home. Check your watch when you begin, and walk around one block
over and over until you get a little tired. Check your watch to see how long
you have walked. That's the length that your walks should be for the first
week or two. If you get tired on the way home, stop, rest then walk some more.
Maintain the
same level of exertion for your entire walk. You will be asking your heart
to work hard (but not too hard) for your entire session. Your hearts gets
the biggest benefit from a sustained workout. If you come to a hill, slow
your pace to maintain the same level of exertion that you had on ground level.
Walking at just
2 mph, burns 240 calories; increase it to 3 mph and you are burning 320 calories
and at 4.5 mph you are burning a whopping 440 calories! *Note that this is
based on a healthy 150 pound woman. A lighter person burns fewer calories,
a heavier person burns more.
Walking need
not be a chore. Visit your local museums and art galleries spending time browsing
the exhibits. Not only will you add additional exercise with the walk, you'll
improve your mind!
Free exercise
tips: Temperature is important
If the temperature
is hot or humid your workout will seem harder. Adjust the speed and intensity
so that you stay at the appropriate exertion level.
If the temperature
soars over 95°F with 80% humidity, limit outside exercise to no more than
30 to 45 minutes.
Free exercise
tips: Use music
Establish a
rhythm to your exercise routine. Using music can help you to do this. The
rhythm helps you perform each repetition within a set with the same gusto!
Free exercise
tips: Shoes and clothes
Be kind to
your feet. Exercise in shoes that were designed for the job or you are giving
an open invitation to aches, pains and even stress fractures in your feet
and legs.
Pick the right
kind of shoe. Walking or running shoes absorb the shock of your stride. This
is thanks to a slightly elevated heel that also helps to prevent injuries
to the leg muscles and tendons.
Tennis and
other types of athletic shoes absorb the impact of sideways movement and quick
turns.
Women who typically
wear high heels should avoid flat tennis type shoes because the sudden shift
in foot position could cause strain.
Buy new shoes
often. They may last for years, but looks are deceiving. They will lose their
shock absorption within just a few months. If you walk fewer than 25 miles
a week a new pair is in order every four to six months. If you walk more than
25 miles a week, they should be replaced every two to three months.
Examine the
patterns in your existing shoes and/or take them along when shopping for new
ones. Your wear patterns might help the salesperson pick out the best pair
for your feet.
To get the
best fit wear or bring along the same kind of socks that you will be exercising
in. Shop in the afternoon in case your feet swell during the day.
Wear loose
fitting clothing that breathes well. You can use layers of clothing to stay
warm and dispel perspiration and heat.
Free exercise
tips: After exercise
Use the cool
down routine in the reverse of the warm-up, gently slowing down. This will
enable your breathing and heart rate to return to normal.
Learn how much
activity is required per hour to burn calories. For instance, one hour of
bicycling at 6 miles per hour burns 240 calories; at 12 miles per hour, you
will burn 410 calories. Jogging at 5.5 miles per hours burns 740 calories
but at just 2 miles per hour more at 7 miles per hour you will burn 920 calories.
Exercise should
give you additional energy. If you are excessively exhausted after exercising
you have overdone it.
Again, listen
to your body. If you experience a feeling of nausea or faintness, your efforts
may be too intense for your body or you aren't spending enough time on your
cool down process.
While you may
experience some next day soreness when you begin, exercise isn't supposed
to hurt or leave you feeling stiff. Devote more time to warm up and cool down
exercises as your body adjusts.
In addition to
those free exercise tips you should have a look at the
Fast Weightloss Tips
.
If you combine the free exercise tips with the fast weightloss tips you will
achieve your quick weightloss results faster than you may think.
But remember that
that the change must start in your brain by a positive attitude, motivation
and goal setting. This will form the ground for the bahvioral change that is
required. Adding the free exercise tips and the fast weightloss tips will make
the difference from what your weight is today and what you want it to be.
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