Exercise Helps me Get my Mind off my Problems and Clears my Head.

FullSizeRender“Exercise helps you get your mind off your problems and clears your head,” says Thomas Plante, PhD, an associate professor of psychology at Santa Clara University in California. I believe it. When I exercise my mind is free and my head is clear to compartmentalize my problems. Especially when I run, I examine the different areas of my life that may cause stress – work, finances, relationships, family. I come up with effective ways to cope with the stress in these areas.

I try to exercise at least 3 times a week. Lately I have come up short yet I never stop trying. Center for Disease Control and Prevention (CDC) recommends for adults 150 minutes (2 ½ hours) of vigorous activity every week and muscle-toning exercises at least two days a week. So between my running, elliptical, push-ups, and dumb bell strength train exercises, I feel I can at least cover the exercise requirements. After all, exercise does boost my mood, helps to manage my weight, and can help me sleep better.

I come out a winner every time because any sort of exercise increases my overall health and my sense of well-being.

Elliptical Run

5.60 Mile Elliptical Run

Exercise improves my mood

I work up a sweat and release endorphins

It helps to reduce stress

Exercise helps me get my mind off my problems and clears my head.

PUSH through to HEALthy

nikerunning07062014

There are times when I have to be persistent to make HEALTHy happen. When it comes to living a healthier life I have to sometimes push myself to achieve that lifetime goal. Today I was persistent to complete my cardio with a 3.27 mile #run on my #elliptical.

Always remember to be persistent, make HEALthy happen, and enjoy a healthier you.

How to Lose Weight

There are basic steps to naturally lose weight.

To many these steps can be very intimidating, mainly because there are so many components to lose weight and they appear to be difficult to understand. Most people zone out and choose not to be bothered.

Nonetheless, LOSING WEIGHT is always our primary goal.

So in simple language how can we effectively lose weight?

First let me share with you some descriptions of common words used in the exercise world.

  • Cardio is short for Cardiovascular. The circulatory system consists of heart and blood vessels in the body. Cardio are endurance exercises that strengthen the circulatory system. Exercises/Activities that raise your heart rate to 50-75% of the maximum are considered cardio. The calculation for the maximum heart rate is 220 minus your age. Cardio only burns calories while exercising.

   Cardio:

burns fat
strengthens the heart
increase metabolism
strengthens muscles
helps you lose weight
increases lung capacity
reduces risk of diabetes, heart attack, high blood pressure, and high cholesterol
improves sleep
reduce stress

  • Sodium is a mineral. Sodium’s dietary source is salt (sodium chloride). Regular unprocessed foods contain natural sodium such as meat, fish, poultry, eggs, milk, & cheese.
  • Strength Train is a type of physical exercise that uses resistance to strengthen and condition the skeletal muscles, improve muscle tone and endurance, strengthen your bones, improve balance, and help you lose weight. Weight Train builds muscle to burn fat. Weight train consists of exercises that engage the largest number of muscles. It is the most effective method to lose weight when exercises are performed in a circuit without stopping. Weight train burns calories during and up to 38 hours after you workout

Weight Train:

improves your balance
strengthen bones
helps to lose weight
increases muscular strength
increases energy
boosts energy levels
burn calories

  • Circuit is to complete multiple exercises fast-paced without stopping.
  • Core Muscles consist of different muscles that stabilize the spine and pelvis, and run the entire length of the torso.

Core Muscle Movements:

reduces pack pain
improves athletic performance
improves postural imbalances

  • Calories are units of energy. Energy consumption through eating and drinking. Energy usage through physical activity.
  • Fat is a nutrient. Fat supplies energy and is crucial for normal body function. It makes it possible for other nutrients to do their jobs. Consuming too much fat can lead to cholesterol and obesity which results in increased heart disease risk.
  • Sugar main types are sucrose, lactose and fructose. Common table sugar is typically sucrose. Limiting the amount of sugar in the diet is important to your health. Blood sugar levels spike if a lot of sugar is eaten at one time. This can increase the risk for developing diabetes.
  • HIIT (High Intensity Interval Training) alternates low and high intensity exercise activities. HIIT burns calories during and up to 48 hours after you workout
  •  High Intensity Cardio 75-85% of your max heart rate. A challenging exercise level where you are breathless when talking. For example running or jumping.
  • Moderate Intensity Cardio raises your heart rate to 65-70% of your maximum heart rate.
  • Low Intensity Cardio raises your heart rate to 50-65% of your max heart rate. For example walking.
  • Metabolism is the speed at which you burn calories. The higher your metabolism the more you can eat, although eating a lot in one sitting lowers your metabolism. This is because it makes your body put all of its energy into digesting your food. The metabolism stays at a steadily burning rate when we eat healthy foods 5 to 6 times a day – (3 small meals and 2 or 3 healthy snacks between meals). Bodies do not store excess calories as fat when we eat frequently and smaller meals.
  • Reps are how many times a person can lift a weight without stopping.
  • Sets are how many times one can do Reps

Now that we understand the language let us talk about the factors to naturally & effectively lose weight.

What is involved to lose weight?

The weight loss ratio is:  70% – Diet (Reduce Calories)  30% – Burn Fat (Cardio)

Reduce Calories

homemadesalad

 

Understand how to read the ‘Nutrition Facts Label’

Burn Fat

You must burn more calories than calories you consume daily to lose weight

Regularly perform a combination of cardio, strength train/weight train, and core muscle movements

Cardio Activities: lists are not inclusive

Outdoors – running, track, cycling, hiking, walking, etc.

Gym – stationary bikes, track, elliptical trainers, treadmills, rowing machines, stair climbers, etc.

Home – in-house jog, exercise videos, home cardio equipment, hula hoop

High Intensity Interval Training (HIIT):

Sprinting, jogging, spinning, etc

Strength Train/Weight Train Activities:

Bridge

Deadlift

Lunge

Plank

Push Up

Seated Russian Twist

Squat

Superman

Standing Calf Raises

Wall Push Up

Bicep Curl

Tricep Extensions

Abdominal Crunches

Seated Abdominal Twist

Back Extensions

Quad Knee and Arm Extension

Inverted row

Pull ups

Burpees

Jump Squats

Mountain Climbing

Core Muscle Exercisesplank01052014

Plank

Side Plank

Basic Push up

V-sits

Push Ups

Squats

Back Bridge

Hip Lift

Oblique Twist

CARDIO – Basic Recommendation:  4 or more days weekly for minimum 30 – 45 minutes

hulahoop

How much actual cardio needed is determined by an individual:

  • Amount of calories eaten daily
  • Exercise Level
  • Age, Gender, and Metabolism
  • Fitness Level
  • Body Fat % and Weight
  • Exercise Schedule

 

 

STRENGTH TRAIN – Perform exercises starting with the larger muscle groups and then move to the smaller muscle groups.

1st  Chest

2nd Back

3rdShoulders

4th  Triceps

5th  Biceps

6th  Quadriceps

7th  Hamstrings

8th  Calves

9th  Abs

handbicepcurls

Choose one exercise per muscle group listed below – list not inclusive

Chest:  bench press, chest press, push ups

Back:  seated row, back extensions, lat pull downs, one-armed row

Shoulders: overhead press, lateral raise, bend-over lateral raise, front raise, upright rows

Triceps: dips, kickback, tricep extensions

Biceps: bicep curls, concentration curls, hammer curls

Quadriceps (front leg): squats, leg extension, leg press, lunges

Hamstrings (back leg): lunges, leg curl, deadlifts

Calves: seated calve raises, one-leg calve raises, reverse stand calve raises

Abs: reverse crunches, oblique twists, crunches, pelvic tilts, oblique cycles

Important Tips:

  • Always consult with your doctor before embarking on any health change. Consult with your health professional before beginning any diet or exercise program. Please read the Terms of Use and Disclaimer.
  • Warm up for 3-4 minutes prior to your work out – perform light cardio or light set of weight exercises
  • Do not stretch prior to a workout – stretch 7-10 minutes after workout
  • Never hold your breath – breath in through your nose and out through your mouth (exhale on exertion)
  • Keep posture upright during exercise movements
  • Keep abs engaged and held in during every movement
  • Do not lean on machines placing weight on your arms
  • Do not use momentum to lift weights and do not lift weights really fast – lift and lower the weight slowly
  • Drink water prior, during, and after your workout
  • Rest longer between sets (2 to 5 min) when lifting heavier
  • Rest shorter (30 sec to 1 min) between sets when using lighter weight and more reps
  • American College of Sports Medicine recommends you train each muscle group 2-3 times weekly.
  • Rest 48 hours between workout sessions if you train at a high intensity
  • Lift the amount of weight that challenges you at a level you can handle

Reps and Sets (not written in stone)

setsandreps

Weight Loss Bottom line: Make healthier lifestyle changes

– Eat Clean & Healthier –

– ‘KeepItMoving’ –

keepitmoving

Water – Cold or Room Temperature?

Drinking water daily helps the overall body system. 75%-80% of the human body is comprised of water. The body loses water through breathing, urination, perspiration and bowel movements so the body needs to rehydrate frequently.

Some important functions and benefits of daily water consumption are listed below:

  • transportation of nutrients
  • eliminates waste from the body
  • regulate blood circulation
  • body temperature regulation through sweating
  • joint and body tissues lubrication
  • keeps the skin from becoming dry
  • blood pumping through the veins
  • flush out toxins from the body
  • aides body digestion
  • repair cells
  • helps with weight loss

It is well documented that the body needs water daily to function healthier.

Yet what water temperature should the body daily consume?

            Cold

glass of cube waterRoom Temperatureglass of room temperature water

Some researchers believe cold water is quickly absorbed by the body than room temperature water. Cold water is sent to the intestines for quicker absorption because it passes through the stomach faster. Some doctors say that you should drink cold water after physical activities because cold water will effectively help the body. Others say cold water taste better than room temperature water.

Lucia John, PhD states, “When we drink ice-cold water…, we create the basis for chronic diseases.” Other doctors suggest room or body temperature water is better than cold water due to the body needs to use energy to heat cold water up to the body temperature, for most people the temperature is 98.6 degrees. Some believe that drinking ice-cold water throughout the day may result in poor digestion, bloating, and cramping. Researchers believe that you should not drink ice-cold water first thing in the morning. When drinking cold water first in the morning, the body has to spend energy to cool it back down to body temperature. Room temperature water is easier for the body to digest.

I started drinking room temperature water years ago by accident. I was on vacation in the Bahamas and the temperature was humid and scorching hot. The heat was unbearable. Bottles of water did not sit in the store refrigerators long enough to stay cold. I could not find one store that sold cold water. I was desperate so I purchased the non-cold water. To my surprise, it did not taste bad and it cooled me. Here I am year’s later still drinking room temperature water. 

Many opinions and research varies on should one consume cold or room temperature water.

The bottom line – It is healthy to daily consume water so the body may benefit from functions and benefits that water provides.

Post what you think about drinking cold or room temperature water and how you integrate water into your daily regimen.

Looking forward to hearing your thoughts!

Self-Motivation

I had to get my cardio in today. I struggled the entire morning trying to talk myself out of it. I have always been an early morning jogger. Yet this morning I started after 12noon. I made myself get up and jog. I started with my 4 sets of push-ups. I put on my gear and went for it.

I recently started back running and it is difficult. The beginning is always the hardest. I ran regularly for years and I have been less active the last year. Staying fit and healthy is important to me. I know that it is necessary to stay active. Being active has many health benefits. So I forced myself to be active today and jog.

As always, the first ½ mile is somewhat difficult. I jog with my cellular because I have the Nike + Running app on my cellular phone. Nike + Running app tracks my run performance. It is a great app, it provides to me my distance, average pace, calories burned. It tracks my path. It notifies me when I complete each mile. It cheers me on through to the finish. I benefit from this app a lot. It is somewhat similar to having your own cheering squad.  Watch the video and check it out for yourself! What is Nike + Running _3-31-2013 5.41.53 PM

I thought when it started to sprinkle today during my jog that I would cut it short. I did not want my cellular to get wet. That was just an excuse. I ignored that excuse and kept going. I placed my cellular inside my sleeve and focused on my health goal. Nike + Running app informed me when I completed each of my three miles. I was glad to have ignored those excuses to not jog the distance.

I was happy when I was done. One reason for my happiness was because I was tired and the other reason was I enjoyed the way my body felt. My muscles were worked with every step I ran and every swing of my arms. My heart rate was up and I knew that my body benefited from my decision to jog. Aside from the eventual weight lost, my heart will be healthier.

Moreover, I have to get ready for my participation in the Revlon Run/Walk for Women next month.

What motivates you to complete your daily cardio?