FITNESS TIPS

Exercise work zones (Fox and Haskell formula b... 
Exercise work zones (Fox and Haskell formula between 20 and 70-year-old): red zone (VO2Max), anaerobic, aerobic, weight control and warming up.(Photo credit: Wikipedia)

Physical fitness is mainly attained through regular exercise, and good nutrition. It is important to maintain a healthy lifestyle and this can be achieved by staying physically fit. Listed below are fitness tips, various kinds of exercise, as well as calories burnt per exercise. Regular exercise increases energy, strength, flexibility, agility among many others. 

The main categories of exercise are: 

 Strength Training is an anaerobic activity, which uses resistance to build muscle.
 Agility Training is activity where the body is forced to adjust quickly to change. It involves balance, stamina and endurance.  
Eccentric or Negative Training is an activity that involves challenging the muscles using slow lowering movements.



AEROBIC vs ANAEROBIC  

You need both Aerobic and Anaerobic forms of exercise to be healthy. 

What's the difference? 

Aerobic means an activity that allows oxygen to release energy through metabolism. Aerobic exercises are performed at moderate intensity for a longer time. Examples of Aerobic exercises are; jogging, swimming, brisk walking, long-distance running, cycling, skiing, jumping rope, kickboxing, circuit training, elliptical and treadmill workouts. See image below.  

Anaerobic means in the absence of oxygen and where energy is received without oxygen, and instead your muscles use Glycogen. Anaerobic exercises are high intensity workouts performed for a short time. Examples of Aerobic exercises are; strength training, weight lifting, and sprinting. See image below.




CALCULATION TIPS 

It's important to note that, in order to lose weight and keep it off, you have to eat right and workout. You also need to know your numbers; 1 pound of Fat equals 3,500 calories. So in other words, if you workout and burn 3,500 calories, you will lose 1 pound. If you eat 1200 calories a day, and burn 2,300 calories by exercising, you will have a deficit of 1,100 calories for the day. Multiply 1,100 cal/day x 7 days equals a 7,700 calorie deficit for the week. Divide the 7,700 calories/3,500 calories and you will lose exactly 2.2 pounds that week.
 

POUNDS LOST DAILY / WEEKLY CALORIE DEFICIT
1/2Ib 250 / 1750
1Ib 500 / 3500
1 1/2Ibs 750 / 5250
2Ibs 1000 / 7000

The Harris Benedict Method of Calculating Basal Metabolic Rate(BMR) -BMR Women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age) -BMR Men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)


GENERAL TIPS

• First thing, get a journal where you will document all your workouts and evaluate your progress.
• Set your goals and stick to them. Start small and build up as you go, also determine how much weight you want to lose.
• Always start your exercise by stretching different parts of your body.
• Count your burn. All the calories you expel through exercise should be counted. See 'Calculation Tips' section above.
• Shorter, more frequent sessions yield better results, e.g. four 30-minute workouts will be more beneficial than two 60-minute sessions.
• Buy a weighing scale. Get on it once a week to measure your weight loss.
• Get a gym membership and use it.
• If you can't afford gym membership, there are plenty of exercise DVD's. Get a couple and exercise at home. You could also workout outdoors & enjoy fresh air.
• Get a personal trainer to give you the extra boost you need to lose more weight.
• If you cannot afford a personal trainer get a workout buddy. It's good to have someone to motivate you, it's fun and you will not notice the workout time fly by.
 • Morning workouts, before breakfast improve glucose tolerance & thus help you trim down quicker. You get the workout out of the way and feel energized the rest of the day.
• Lift weights. Strength training helps build muscle, & burns extra calories.
• Walk daily after a meal. Try to walk a minimum of 10,000 steps a day.
• Buy a pedometer. The best ones are those that not only count steps but also, count calories, fat burned, distance, stride, & have a memory to track your progress.
• Take your workouts outdoors, go hiking, biking, etc. It will help break the monotony and you'll enjoy nature as you exercise.
• Try walking 45-60 minutes three times a week, on the treadmill or outdoors. Walking is easy on the body.
Exercise bands as opposed to weights are great for beginners. They give good resistance and are easy to carry around.
• If you prefer to lift weights, they are also very good at building muscle, with a wide variety of brands and sizes to chose from, you will not get bored.
• Do not overdo your exercise training, give your body sometime to recover.
• Are you a fan of Weight loss shows, like 'The Biggest Loser'? Then why not exercise in front of the TV as you watch.
• Do Not Give up! Dedication is key and just think how good you will look.
• Reward yourself midway or once you get to your goal.



Calories Burned Based on a 155Ib Woman.
ACTIVITY/EXERCISE CALORIES BURNED PER HOUR
Aerobics 457
Aerobics/Step 598
Baseball 352
Basketball 563
Bicycling(5 mph) 174
Bicycling(13 mph) 612
Bowling 211
Boxing-Punching bag 422
Circuit Weight Training 756
Cycling-moderate(12-13.9 mph) 563
Cycling-fast(14-15.9 mph) 704
Dancing e.g. Ballroom 210
Gardening-moderate e.g. planting flowers 200- 450
Gardening-heavy e.g. moving rocks 400- 650
Golf 317
Gymnastics 281
Football(vigorous) 498
Housework-light e.g. Dusting 120-170
Housework-moderate e.g. Laundry 150-200
Housework-heavy e.g. washing windows 175-250
Jazzercise 422
Jogging(10 mph,6mph) 654
Jumping Rope-moderate 704
Mowing Lawn 200- 400
Running 5.0 mph 563
Running 10 mph (6min/mile) 1126
Soccer 704
Softball 352
Swimming-Freestyle, slow 493
Swimming-Freestyle, fast 704
Swimming-Breaststroke, fast 704
Tennis 493
Volleyball(recreational) 264
Walking 3.0 mph-moderate 258
Yoga-power, ashtanga 237


SEDENTARY ENERGY EXPENDITURE

SEDENTARY ACTIVITY CALORIES BURNED PER HOUR
Sleeping 90
Sitting relaxing-No activity 84
Sitting doing activity e.g writing 114


INDOOR & GYM WORKOUTS 

• Circuit Training 
• Elliptical Trainer 
• Treadmill 
• Stairmaster 
• Stair Climbing 
• Stationary Bicycle 
• Spinning 
• Pilates 
• Yoga 
• Swimming 
• Kickboxing


OUTDOOR EXERCISES 

• Jogging 
• Running 
• Cycling 
• Swimming 
• Jumping Rope
• Nordic Walking 
• Cross-Country Skiing 
• Inline Skating  



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Disclaimer: The statements within this site have not been evaluated by the FDA. Please be aware that the information given in every section of this website should in no way be taken as a substitute for professional advice. Always seek advice from a Doctor before starting any diet or exercise. We cannot be held responsible for any damages that result from the use of the information provided on this website. Any statements and opinions expressed within this site are those of the authors and should never be used in place of advice from a Doctor, Nutritionist, Dietitian, Physical Trainer, Physical Therapist or any other professional.

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