Owner: Average Joe Fitness Blog URL:http://www.averagejoefitnessprogram.com/blog/ Join Date: Mon, 24 Sep 2007 15:08:34 -0500 Rating:0 Site Description: Weekly discussions on health, fitness and everything else in between. Site statistics:Click here
Burn More Calories With Interval Training 2007-09-19 20:51:00 Although interval training sounds like a complicated concept, it is really quite simple. When you participate in interval training, you are engaging in alternating bursts of intense physical activity with intervals of lighter physical activity.For example, if you like to go walking you can incorporate short periods of jogging into your regular routine to experience interval training. Interval
training helps you to improve your aerobic capacity, burn more calories with increased intensity and add interest to your regular workout routine without spending money on special equipment.There are two basic approaches to interval training - the scientific approach and the casual (also known as fartlek, Swedish for "speed play") approach. The scientific approach is when you enlist the assistance of a personal trainer or fitness professional to help you time the intensity of your intervals based on your target heart rate, the ability of your lungs and heart to deliver oxygen throughout your body Read more:Calories
, Training
, Interval Training
Athletic Shoes - How to Find The Right Pair 2007-09-17 05:19:00 Although we realize the importance of working out regularly, wearing the right athletic shoes is essential to prevent injuries and enhance our performance. No matter what type of workout you choose, you need to wear shoes that fit correctly and are suited to your particular fitness program.Consider the following guidelines when you purchase your next pair of athletic shoes:Try on shoes after a workout or at the end of the day when your feet are their largest for the best fit; When you try on athletic shoes, wear the socks you will be wearing when working out; Athletic shoes should be comfortable as soon as you put them on and should not require you to break them in; Walk, run and wiggle your toes in the shoes you try on to test their comfort in action; and Make sure your heel does not slip out of the shoe when you run or walk. Also, if you participate in a sport three times weekly or more, you should wear athletic shoes designed for that particular physical activity. For example, wear Read more:Right
Assault the Salt in Your Diet 2007-09-06 06:31:00 Experts have already told us that excessive salt in your diet can lead to high blood pressure and an increased risk for stroke or a heart attack. Despite these facts, Americans continue to consume too much salt in their daily diets.The issue has become so prevelant that the American Heart Association, the American Dietetic Association, the American Medical Association and the U.S. National Institutes of Health have joined forces to launch a campaign designed to cut the salt intake of Americans in half. In fact, the American Medical Association is even urging the U.S. Food and Drug Administration (FDA) to withdraw salt's "safe" designation.The recommended FDA limit for salt is 2,400 mg daily while the Institute of Medicine recommends no more than 1,500 mg daily. However, the average American consumes between 4,000 to 6,000 mg of salt each day.Consider the following ways to minimize your salt intake for improved health:read labels and identify food with a high sodium content so you can Read more:Assault
Exercise for Health Not Appearance 2007-09-03 14:00:00 A recent study conducted by Ohio State University and funded by a grant from the Association for the Advancement of Applied Sport Psychology explored the relevancy of exercise and body image to determine the best way to approach fitness.The study revealed that women with chronic issues about their body image benefit more from an exercise class where the instructor discusses the health benefits of working out rather than a class where the instructor emphasizes an improved appearance.The study involved almost 100 women of college age with social physique anxiety, a disorder that makes a person worry constantly about what others think of his or her body.According to Brian Focht, a co-author of the study and assistant professor of health promotion and health behavior at Ohio State University, "Women who have this disorder usually are interested in exercise to improve their appearance, but an instructor who emphasizes physique during a workout may deter such students from coming back. We wa Read more:Health
, Exercise
Strength Training is for Everyone 2007-08-30 05:30:00 The modern face of weight training has dramatically changed since the days of Jack LaLanne and Arnold Schwarzenegger. Today health experts are urging an unusual group to participate in strength training - the elderly, sedentary and the frail.Adding strength training (by working out with free weights, machines and bodyweight exercises) is good for everyone, young and old. According to the American Heart Association, even people with most heart conditions can benefit from a light weight training routine.The association indicates that people who have uncontrolled hypertension, unstable heart disease, heart infections, arrhythmias and Marfan syndrome should NOT engage in weight training.Physical therapist Marilyn Moffat reports about a client who is a 97 year old woman, "She lifts a 4-pound weight for her upper body strength regimen and 4 ½ pounds for her legs. She also rides a stationary bike for 15 minutes."Moffat, an author and professor at New York University, further states that this Read more:Training
, Strength Training
Updated National Guidelines for Physical Fitness 2007-08-28 05:11:00 You will appreciate the flexibility and clarity of the updated national guidelines for physical fitness recently released by the American Heart Association and the American College for Sports Medicine on August 1.The author of this new report outlining the national physical activity guidelines is William H. Haskell of the Stanford University School of Medicine and a member of the Health Fitness Corporation (HFC) Science Advisory Board. An expert panel of physicians, exercise scientists, public health specialists and epidemiologists helped to redevelop the national guidelines that were originally released in 1995.According to Gregg Lehman, Ph.D., president and CEO of HFC, "The new standards don't wipe away the old guidelines, but clarify them and make it easier to interpret a mixed batch of exercise intensity levels."So what is the bottom line of the new guidelines for physical fitness?To maintain good healthy, adults need moderate-intensity aerobic activity (for example, brisk walking Read more:National
, Guidelines
A Healthy Diet Boosts Fitness and Prevents Cancer 2007-08-24 05:08:00 A recent annual report issued by the President's Cancer
panel revealed that many malignancies from cancer may be prevented by eating a well-balanced diet, exercising regularly, keeping a healthy weight and not smoking.According to Margaret L. Kripske, chief academic officer and executive vice president at University Texas M.D. Anderson Cancer Center, "We tried to think of what would have the biggest impact on reducing cancer mortality. If you consider that 15 to 20 percent of cancer deaths are related to obesity and another 30 percent of cancer deaths are due to tobacco use, that's 50 percent of all people with cancer."Further, Eugenia Calle, the director of Analytic Epidemiology at the American Cancer Society, states about the latest federal findings, "The best idea in the report is implementing a culture of wellness in the U.S., so that the social and cultural norm is one of health."Maintaining a healthy weight, eating the proper foods and exercising at least three times per week f
How to Stay Fit Heading Into the Fall 2007-08-14 05:27:00 During the summer, we enjoy increased physical activity...going swimming, taking long walks, bicycling and just having fun in the sun playing games such as volleyball. We feel better and our bodies are usually pounds lighter.As summer ends and we face our fall routine, it seems inevitable that increased inactivity will bring on those extra pounds that we shed during the warmer weather.Here are some tips to keep fit right into the fall:Replace your daily walk, swim or bicycle ride with a new activity that is quick and easy. You can choose to do a shorter walk and add some stretches at home or create your own workout routine to do at home. Why not select one of the many workout DVD's on the market to motivate you? Many routines are between 10 and 20 minutes so even the busiest people can find time to fit fitness into their schedules. Joining a gym is another super way to stay motivated and enjoy working out. You can attend classes, work with a personal trainer or create your own streaml Read more:Heading
Fitting Fitness Into a Busy Schedule 2007-08-08 06:29:00 Life is hectic, whether you are working, going to school or jugging family responsibilities. As a result, you may think it's not possible to fit an exercise and fitness program into your busy schedule.Think again! Here are some tips for boosting your physical activity during the day:Go the distance. Walk the stairs instead of the elevator; choose the furthest parking spot wherever you go and walk to get there; walk to deliver messages; and just find ways to keep moving throughout your day. By avoiding lazy habits, you'll boost your activity.Try standing instead of sitting. When you talk on the phone or watch television, stand instead of sitting. You may even decide to stretch while you're up. Get up and move. If you have a job sitting down, stretch your arms, roll your ankles and stand up throughout the day to use your muscles and get your circulation going.Enjoy life. Take a few minutes to be a kid again and have fun. Throw a ball, run to the corner, shoot some hoops or walk around Read more:Schedule
The Five Elements of Physical Fitness 2007-07-31 05:53:00 We all want to be fit, but what exactly is physical fitness? Does it mean you weigh a certain amount or your clothes fit a particular way? These conditions may be the result of becoming physically fit but do not define physical fitness itself.Physical fitness consists of five essential elements:How much muscular endurance do you have? Muscular endurance is based on how long you can hold a position or repeat a movement. Examples are holding a ten pound weight over your head for three minutes or lifting that same weight 30 consecutive times.How much aerobic endurance do you have? Aerobic endurance is measured by how long you can continue to do a moderately strenuous activity. Aerobic endurance is important because it shows how well your heart and lungs work to deliver the necessary oxygen to your body.How flexible are you? If you can move your joints in a full range of motion, you are flexible.How much muscular strength do you have? The ability to exert force shows strength, such as lift
Safe Exercises During Pregnancy 2007-07-24 21:07:00 We all know the benefits of a regular exercise routine for our overall well-being and this also applies to moms-to-be. When you become pregnant, it is not an invitation to stop exercising and begin endlessly eating.Whether this is your first baby or one of many others, dispel the myth that exercise is harmful. Of course you would not engage in dangerous or high impact sports such as hang gliding, sky diving, deep sea diving, fencing, boxing, diving, football or hockey.However, there are still plenty of safe exercise options left including:walkingswimming and even runningIf you used to run three miles before you got pregnant, you still can. Simply slow down your pace as your weight increases. Take it easy to avoid getting overheated. You body temperature should not exceed 101 degrees after exercise. If it does, drink more water and slow down your exercise routine.Breathing exercises and stretches are particularly important for pregnant women. You will need endurance, controlled breathin Read more:Exercises
, Pregnancy
How Summer Lifestyle Promotes Fitness 2007-07-22 18:55:00 We often wonder why we seem to be trimmer and more healthy during the summer. Consider the elements of summer life that improve our overall well-being:More time in the fresh air outdoors with benefits such as additional Vitamin D from being in the sun. Engaging in physical activities more frequently, such as walking, biking, swimming and outdoor games such as volleyball. Lighter meals with more fruits, vegetables and salads because of the heat. Revealing clothing that makes us more self-conscious about our overall fitness and appearance during the summer. Let's face it, seeing ourselves in shorts is often inspiration to pass up that extra brownie! Taking a spontaneous day off from work to enjoy time out with friends or family during the popular summer months. Unfortunately, we often let go of these great lifestyle changes when the cooler weather arrives. By the time the holidays come around, we are once again hidden in bulky sweaters and chomping on butter cookies. Why not keep the su Read more:Summer
The South Beach Diet and Low Carb Eating 2007-09-28 05:25:00 The SouthBeach
Diet and low carb eating have been buzzwords for the past few years since the Atkins Diet began to phase out.Although no diet is a substitute for healthy daily eating habits, you can still walk away from any diet with improved skills for healthy living.Many people have failed at the South Beach Diet because the diet features low calorie, generic meals that are somewhat low protein.However, low carb eating such as the South Beach diet can teach us several relevant eating patterns, such as:Keeping saturated fats out of our daily diet; using cooking spray, fish fat and olive oil instead of vegetable oil or butter; and developing better eating habits everyday to look and feel your best.By choosing more fruits, vegetables, whole grains and proteins...and less fatty snacks, sugar, saturated fats and processed foods...you can build a lifetime of common sense eating for better overall well-being.While a diet may not always succeed, consistent healthy eating habits are a sure ro
Four Fall Foods for Healthy Nutrition 2007-09-25 06:12:00 As fall arrives, we have thoughts of harvest and other crops of fresh fruits and vegetables. Consider the following four foods to add tasty, healthy variety to your autumn meals:ApplesApples are sweet, delicious and very versatile by themselves or added to a number of dishes. Best of all, apples are low in calories, have no cholesterol, are high in fiber and contain nutrients such as calcium, potassium, folic acid and Vitamin C.Winter SquashFall squash such as butternut and acorn are flavorful and make a great additional to any autumn meal. Winter squash is an excellent source of fiber and Vitamin A.PecansAlthough portion control is essential when eating nuts such as pecans, they are also very healthy for you and are great on salads or as a snack. Pecans are high in vitamin B6, zinc, magnesium, folic acid and thiamine.PumpkinsNot just an attractive autumn decoration, pumpkins are savory and nutritious to eat. Pumpkins offer Vitamin C, E, riboflavin, potassium, iron, fiber and carotenoi Read more:Foods
Five Dieting Tips for the Fall 2007-10-02 04:44:00 The crisp air, colorful trees and sending the kids back to school reminds us that fall has returned. Now that fall is back, you can resume your regular daily routine and make sure it includes exercise.Consider the following tips to encourage you to fit fitness into your day:Make time to exercise. Whether you go to the gym, take a long walk or work out at home, set a time for fitness and stick to it. Make fitness a habit. Just like sleeping, eating meals and showering, you need to fit fitness into your daily routine because it is essential for good health. Make up new fitness routines. If you spent the summer playing volleyball and swimming, add exciting new fitness routines to your day for the fall such as hiking, joining a yoga class or playing football. Make a list. Just like your list of school supplies and daily to-do's, making a list of healthy fall foods can help you to maintain positive eating habits. Make a fitness plan. Plan to walk with other people at work during lunch or i Read more:Dieting
The GM Diet Versus a Healthy Lifestyle 2007-10-16 07:15:00 Have you heard about the GM Diet?The GM diet is a health and diet program that was developed for dependents and employees of General Motors, Inc. to encourage fitness and wellness. It was created in conjunction with a grant from the U.S. Food and Drug Administration and Department of Agriculture, and field tested at the Johns Hopkins Research Center.The GM diet was designed to target a weight loss of 10 to 17 pounds per week by cleaning the system and burning more calories than what is taken in. The plan was also intended to flush the system, boost overall well-being and improve disposition and emotional clarity.During the first seven days, diet followers must abstain from alcohol and drink 10 glasses of water every day.The first day you eat fruit; The second day vegetables;The third day fruits and vegetables;The fourth day bananas and milk;The fifth day beef and tomatoes;The sixth day beef and vegetables;And the seventh day brown rice vegetables and fruit juice. By this time, you are Read more:Healthy Lifestyle
Fitness is a Family Routine 2007-10-11 05:30:00 The alarming facts about family fitness reveal that one in five American children between 12 and 17 years old are overweight with two-thirds unable to pass a basic test of physical fitness.Further, the President's Council on Physical Fitness and Sports reported that two in five children have signs of circulation or heart problems.With these distressing facts in mind, clearly fitness needs to be a family routine. Here are some tips to get your children and yourself in better shape:Children learn what they live. Work out yourself and your kids will follow your lead. Include your children in simple workout routines.Incorporate exercise into your everyday life. Whether you walk the dog together, romp in the park or take a stroll after dinner, include fitness in your family routine just like eating, sleeping and bathing.Minimize television and computer time. Keep the television and computer in the family room so you can monitor how long your children are using them. Do not put televisions Read more:Family
, Routine
Exercise to Get High 2007-10-08 05:53:00 Can you actually get high from exercise? Many people report a feeling of euphoria after engaging in exerting fitness routines such as running, swimming, biking and heavy workouts at the gym.According to Harvard Medical School psychiatrist , Dr. John Ratey, "There is a runner's high but most people really do not get it. Almost everyone, however, gets a boost in mood and usually fairly quickly."Dr. Ratey has written a book, Spark: The Revolutionary New Science of Exercise
and the Brain that is due out in January, 2008.While the phenomenon is still not completely understood, studies conducted at the American College of Sports Medicine show that exercise seems to raise levels of various chemicals in our body that help to elevate our mood.If the thought of getting physically fit and improving your overall well-being isn't inspiration enough, consider that a serious exercise routine may actually give you a "high" and improve your mood.
Five Dieting Mistakes to Avoid 2007-10-04 22:20:00 You are already on your way to losing weight and maintaining a healthy lifestyle because you have cut back on sugar, fat and salt and added more fiber, protein, fruit and vegetables to your daily diet.While you are well on the road to dieting success, make sure you avoid the following five mistakes:Don't eat too much, even if it's fruits and vegetables. Even too much of a good thing is simply too much and can pack on extra unwanted calories. Don't forget to write everything down. When you keep a food journal, you have an accurate understanding of exactly what you are eating and how to improve your habits.Don't be tempted to eat just "one". Sweet, salty snacks can be trigger foods that bring on binge eating so avoid temptation. Don't speculate about portion size. Measure your portions so you know you are eating the right amount of food. Don't skip meals. Develop meal plans and stick to them to avoid hunger and possible binge eating. By avoiding common dieting mistakes, you will be Read more:Dieting
, Avoid
Crying Your Way to Fitness 2007-10-19 05:57:00 If you cry during a workout, it does not necessarily mean you pulled out your back or tore a hamstring. Rather, according to psychotherapists and fitness instructors, exercise can release pent-up emotions that can actually bring you to tears after body-mind workouts such as Pilate's and yoga.Known as the field of "body psychotherapy", the body holds on to certain feelings, even if the mind has already dealt with them.New York therapist Karol Ward states, "We use our bodies to physically tense up against pain or negative experiences. So if a person has the opportunity to relax that area, whatever has been held there can come to the surface. The body wants to complete the emotional experience."Molly Lannon Kenny, a yoga instructor at The Samarya Center for Integrated Movement Therapy in Seattle with a background in speech pathology, offers classes to people who have experienced loss, chronic pain, ADHD and anxiety disorders.She compares significant emotions to hamstrings that start to l
Fight the Flab at Holiday Time 2007-10-23 06:31:00 Recently the Hollywood actress Jessica Alba stated she would get fat, indicating, "If it's for a challenging or inspiring role, I'd do it." While celebrities have a staff to help them achieve fitness goals, we need to face our figures ourselves and take full responsibility for our eating habits.As Halloween approaches, once again the season of overeating begins. Trick or treating is the kick off to Thanksgiving and all the other winter holidays that are related to a variety of foods.Here are some ways to beat the holiday food rush:Bag up healthy snacks and keep them at work so you won't be tempted to snack on those holiday candies and cookies in the break room;Purchase healthy choices for holidays –- for example, instead of candy for Halloween, purchase pretzels or gift certificates;Put the focus back on fun and away from food at the holidays by encouraging long walks, sleigh rides and snowballs fights so everyone is exercising rather than eating;Eat a light, healthy snack before Read more:Holiday
Should You Exercise With Breast Cancer? 2007-10-26 04:35:00 October is BreastCancer
Awareness month and sufferers and their supporters are wearing pink ribbons to raise awareness. With all the information about preventing cancer through healthy eating and fitness activities, it raises the question – can you exercise if you have already been diagnosed with breast cancer?
Anna Schwartz, FNP, PhD, FAAN, a professor of nursing and Healthcare Cancer Research Read more:Exercise
, Breast Cancer
Fitness - The Older The Better? 2007-11-01 22:19:00 Although people may slow down a bit as they get older, excellence in fitness and sports is still possible.
With age comes improved wisdom about pacing and strategy that are invaluable in both personal fitness and competitive sports that require mental fortitude, such as running and swimming.
As you age, you are more aware of your capabilities and have greater control over your level of
Fitness Starts With 10 Healthy Habits 2007-10-29 22:25:00 There are many fitness programs available and everyone seems to be counting Weight Watchers points or monitoring their carb intake according to the South Beach Diet.
Although dieting may help you take off a few pounds, the only way to keep the weight off and get fit is to live a healthy lifestyle.
Consider the following 10 guidelines for better health:
Select whole grain breads rather than ones
Caffeine and Weight Loss 2007-11-07 05:33:00 If you are a coffee maniac, there is good news -- you don't have to skip your cup of coffee to get a good workout. In fact, caffeine and weight loss may go hand in hand.
According to Lawrence Armstrong, professor of exercise physiology at the Human Performance Laboratory at the University of Connecticut, "For years, people have believed that consuming caffeine would dehydrate the body or result Read more:Caffeine
, Weight
, Weight Loss
Thanksgiving Diet Tips 2007-11-09 04:50:00 While we always want to know how big the Thanksgiving
turkey is, do we bother to weigh ourselves before the big feast?
Often we avoid the scale from Thanksgiving until the New Year so we remain unaware of the pounds we are packing on.
With turkey day right around the corner, consider these simple Thanksgiving diet tips to avoid gaining an excessive amount of weight that will require you to make
Benefits of Sleep for Weight Loss 2007-11-16 06:44:00 Recent research conducted by the University of Michigan revealed that when children get more sleep, it may lower their risk of becoming obese. The November issue of the Pediatrics journal features the story about this study.
The benefits of sleep...
The bottom line is that researchers discovered that every additional hour of sleep that a 3rd grader enjoys will reduce the child's chance of Read more:Benefits
, Sleep
, Weight
, Weight Loss
The Benefits of Stretching 2007-11-13 05:20:00 The benefits of a regular aerobic workout routine are internationally recognized, but a recent study revealed that a regular routine of stretching has several benefits...it makes people stronger, builds up their endurance and enhances their overall performance.
Author of the study, Arnold Nelson, an associate professor of kinesiology at Louisiana State University, says that, "Stretching
appears Read more:Benefits
A Halloween Sugar High and Holiday Sweets 2007-11-20 20:12:00 Halloween seems to be the time of year that gets us started with sweet treats and it goes on right into the New Year, when we all get on the scale and make resolutions to lose ten pounds.
No matter how many people may succumb to this temptation, it is still an unhealthy choice to avoid.
The refined sugar found in Halloween candy and pre-packaged holiday treats offers no nutritional value and Read more:Halloween
, Sugar
, Holiday
, Sweets
Is the Salt in Your Diet Safe? 2007-11-24 10:12:00 Recently, a petition by the advocacy group Center for Science in the Public Interest (CSPI) filed with the U.S. Food and Drug Administration (FDA) requested that the safe status of salt be revoked.
A hearing is scheduled in response to CSPI's request, which also includes recommendations to limit the level of salt in processed foods, to grade salt as a food additive and to send health messages to
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