Exercise Helps Prevents Disease and Aging, Assists Weight Loss

(Article first published as Regular Exercise is Key to Life Extension, Weight Loss Goals on Technorati.)

Did you know that regular exercise is the most important lifestyle habit that has been shown to dramatically lower the risk from more than 20 different physical and mental health conditions? It’s likely you do know that exercise is important for health and weight loss goals, yet few people come close to exercising 150 minutes per week, as recommended by health researchers and medical experts.

Exercise plays an essential role in fat metabolism that can safely help with weight loss for many people, and it can be pivotal in preventing many conditions including cancer, heart disease, dementia, stroke, type 2 diabetes, depression, obesity and high blood pressure. Exercise has been shown to slow down the rate of aging, and provides the closest example of a real life fountain of youth we may ever experience.

Study Finds that Exercise Extends Cell Life

Researchers are beginning to understand that the process of getting older that we call aging is not a normal process. The rate which cells age is much more a function of diet and lifestyle factors, rather than a straight line chronological event. The results of a study published in The International Journal of Clinical Practice demonstrate that accelerated aging is a function of modifiable lifestyle choices including diet, physical activity level, smoking and obesity.

Each of these factors affects our genes and in turn determine metabolic rate and provide protection against many of the modern lifestyle killer diseases. The study focused on exercise and provided evidence how 30 minutes of moderate exercise each day can lower the risk of 25 diseases including heart disease, stroke and cancer in men.

Exercise Improves Insulin Response

Regular exercise has been shown to help normalize insulin response, paving the path toward improved blood sugar control, lower risk from metabolic disease and natural weight loss. Insulin is a powerful hormone that is essential to life, but can wreak havoc throughout your body when excess amounts are allowed to circulate in the blood, or when insulin becomes ineffective in ushering sugar from the blood to the cells and muscles for energy.

Plan Exercise as Part of Your Daily Schedule

The most common excuse people use to avoid exercise is they simply don’t have the time. Plan exercise like you would any other important daily event. Carve out a minimum of 30 minutes each day for moderate physical activity. You don’t need to exercise intensely to reap the health benefits, but it is important to increase your heart rate by at least 25%.

This can be done with aerobic exercises such as walking or jogging or with resistance training techniques including free weights or power band equipment. For maximum results, include both type of exercises to cross-train all major muscle groups.

We are in control of many of the lifestyle habits that affect our risk of disease and longevity. Genetic predisposition plays a small role in our health. Diet and physical activity exert a significant influence over our genes and how we are protected against chronic illness. Plan regular exercise into your healthy lifestyle to fuel weight loss and dramatically lower your risk of an early demise.

Best Exercise Plan for Weight Loss Success

(Article first published as Structured Exercise Program is Key to Weight Loss Success on Technorati.)

As anyone who has tried to lose weight can tell you, you must have a solid plan in place in order to be successful. And even then your chances of actually reaching your weight loss goal and keeping it off permanently are relatively slim. 

How you approach the whole process is much more important than counting each calorie and monitoring each step of the process. Once you’ve made the big decision to lose weight, joining a structured program and finding the right exercise regimen have been shown to help you reach your weight loss target.

Study Finds Structured Exercise is Important to Weight Loss Success

The results of a study published in the journal Obesity shows that participants who were part of a registered group that was provided with a structured fitness plan exercised an average of 42 minutes per day. They were compared to two control groups consisting of participants who had never been overweight who exercised for 26 minutes a day and a third group who were obese that engaged in 19 minutes of physical activity each day. In this study those who were part of a structured group exercised considerable longer than their non-structured peers.

Type of Exercise is Important to Weight Loss

Most people will choose between aerobic and resistance exercise to improve heart health and increase muscle tone. Any exercise that prompts you to get up and move will benefit your weight loss efforts. 

Walking at a fast pace is a great way to burn calories and increase cardiac performance. Walking is fun and most people find it easy to stick with a daily 30 minute walk. It’s important to understand that this type of exercise will burn approximately 125 calories that will result in slow weight loss as long as you don’t compensate with extra food.

Short Burst Resistance Exercise Gets Results

A new type of resistance training is rapidly becoming the exercise of choice for those trying to lose weight. Short burst exercises require you to exert yourself at your maximum potential for 60 to 90 seconds and then rest for 2 minutes. Repeat for 12 to 15 repetitions and be sure to cross train different parts of the body and muscle groups. 

This type of training can burn as many calories in 20 minutes as 30 to 40 minutes of aerobic conditioning. Try alternating aerobic conditioning and fast burst training on different days to obtain the best results.

Exercise provides an important catalyst to a reduced calorie diet, stress management and improved mindset for those people intent on losing weight. As with any significant goal, developing and committing to a plan are the keys to success. 

You can improve the odds that you’ll stick with a weight loss program by joining a structured group and choosing an aerobic or resistance exercise routine to improve your health and achieve your weight loss accomplishment.

Busting the Top Fitness Myths

(Article first published as Top Fitness Myths Busted on Technorati.)

Fitness myths are as common as old wives tales, and can have a detrimental effect on your workout routine and overall health. We listen to things others tell us about our health and fitness, and after hearing the same advise long enough, we begin to believe it, correct or not.

Some of the advice is harmless, but other times these commonly accepted half-truths can have a negative effect on your fitness regimen and overall health. Information appearing on WebMD details the top fitness myths which could derail your best efforts to get in top physical shape.

Fitness Myth 1: Using a Treadmill Puts Less Stress on the Knees Than Running on Asphalt

This is a common misperception made by many people who have inflammation in the knee tendons and joints. The bottom line is that it makes no difference how you run, even if the treadmill is equipped with a dampening board designed to reduce the stress on your knees. The end result is that you’re still placing your full body weight on your knees, with the same potential to cause damage.

The best work around is to use a variety of different types of aerobic training equipment, and cross train your different muscle groups. Try using an elliptical machine or a stationary bike which will work your upper and lower body to relieve some of the strain which can result in damage and injury.

Fitness Myth 2: Ab Crunches Will Get Rid of Belly Fat

Abdominal equipment has been the rage on late night infomercials over the past decade, promising to get rid of those love handles. If only it were so easy and true. Experts advise you can’t pick and choose where you want to lose fat, as your body will automatically control where fat is stored and lost based on metabolism and other factors over which we have no control.

The best way to get rid of unwanted belly fat, and health damaging visceral fat from all areas of the body is to begin a structured program of cardio aerobic training, coupled with a well balanced diet plan. Our body is well conditioned to take cues from the types of food we eat, as well as the length and type of physical activity we pursue. Eliminate sugar, refined carbs and trans fats from your menu and start a regular fitness routine to take advantage of the stimulating effects of improved diet and exercise.

Fitness Myth 3: An Aerobic Workout Boosts Metabolism for Hours
This myth is half true, as any type of physical activity which raises the heart rate will cause your metabolism to increase for several hours after you finish your routine. The problem is that the additional amount of calories you’ll burn is likely far less than you may have hoped.

Exercise physiologists calculate that most people will burn an additional 20 calories in the post workout hours, so don’t plan on any significant boost after you finish training. If your goal is to reap the health benefits of exercise, then you’re on the right track with a solid, intense training session, but if you’re looking to drop weight for your efforts, you’re much better served by following a reduced calorie diet which includes plenty of fresh vegetables, lean protein and healthy monounsaturated and Omega-3 fats.

There’s no shortage of fitness myths and ill formed advice on the best ways to use physical fitness to advance your health. Many myths are created by marketers looking to profit at your expense, and should be taken at face value. Common sense is always the best rule when it comes to your physical condition and better health.

Is Cardio or Resistance Exercise Best for Weight Loss and Health

(Article first published as Choosing the Correct Exercise Workout for Weight Loss and Health on Technorati.)

It can be difficult to determine if your workout is sufficient to meet your health and weight loss goals. For many people, just making the effort to exercise for 20 minutes several days a week is good enough to provide them with basic fitness benefits. Others need a more rigorous aerobic training session to peak their heart rate and boost overall health.

Establish Your Training Goal
Everybody has different needs to optimize an exercise workout based on level of fitness and long term expectations. If weight loss is your goal, then it’s more important to extend the duration of your training session at a moderate intensity. Target 45 to 60 minute session 5 or 6 days per week, as this will kick start your fat burning metabolism and optimize your weight loss potential.

For those more interested in reducing risk from heart disease and improving overall health from their workout, experts recommend short burst resistance exercise routines. This type of exercise cross-trains the body in high intensity 2 minute intervals, incorporating 10 to 12 repetitions while covering all major muscle groups. Information provided by the Center for Disease Control and Prevention (CDC) outlines the essential elements your fitness routine should include, regardless of your personal goal.

Punch a Fitness Time Clock
CDC experts suggest that you’re engaged in some type of moderate level physical activity for 150 minutes each week or 75 minutes of more intense training. Moderate activities include brisk walking, mowing the lawn or cleaning the house, while jogging and running are examples of more intense activities.

Be sure to keep a record of your exercise sessions, as your training activities are cumulative. 150 minutes may sound like a lot, but when you break it down into 10 or 15 minute fitness chunks, you’ll find that the time goes by quickly. Spreading your exercise routine across multiple days and different times will also condition your body toward fat metabolism and weight loss.

Choose Cardio for Weight Loss

Cardio aerobic exercise gets you breathing harder and your heart beating faster. Not only does it provide protection from heart disease, but it increases metabolism, lowers blood sugar levels and assists in weight loss. If weight loss is your goal for training, its’ important to monitor your diet carefully, especially when first starting to exercise, as the body will send an unconscious signal to eat more in an effort to compensate for your increased energy expenditure.

Resistance Training for Toning and Health

Resistance exercises such as those incorporating free weights, fitness bands or the body’s own weight are excellent for body shaping, toning and improving general health. The condition of our muscular system determines the nature of our health and longevity, especially as we age so it’s essential to incorporate resistance training to maintain muscle tone.

Understanding the importance of exercise in achieving your physical conditioning and weight loss goals is an important first step. Once you determine a desired result, you can develop a fitness program which is best suited to your needs. Choose cardio aerobic training to maximize weight loss, resistance training to improve overall health, or a combination of both. Whichever route you take, you’ll benefit from the health stimulating benefits of a properly designed fitness routine.