Tag: exercise

Points to Remember

The next issue is that exercise must become a routine in your life. It must be like brushing your teeth or ironing your clothes; it is not your most favorite thing to do, but it is part of your lifestyle. Do you see this strategy? Most people do not decide daily if they are going to brush their teeth or not. They just do it, because at some point in their life they made the choice that they need to brush their teeth daily, and now they do. No criteria to meet, no mental struggle, they just do it with no questions asked. This is the key to changing your lifestyle; make exercise a daily routine, no different than taking a bath.

Step Five
The last issue in starting and maintaining an exercise program is boredom. You need variety. It is ok to change exercises, routines, health clubs, etc. Try the treadmill, swim laps, do an aerobics class, anything that keeps you from feeling bored or tired of the routine. Remember, the ONLY thing that needs to be routine is exercising your body. How you do that is up to you and your creativity.

To recap, here are some points to remember when making exercise a permanent part of your lifestyle:

Believe that regular exercise is required to have a long and health life.
Understand that it is going to be mentally difficult or challenging for the first few months, but it will get easier.
Do not set up criteria that need to be met in order for you to work out.
Make the choice (only once) that you are committed to exercising, and just do it!
Make exercise a part of your normal routine.
Do not give exercise more thought than brushing your teeth, taking a shower, etc.
Change your routine frequently to prevent boredom.

You can play the odds and pretend that nothing will happen to you as a result of inactivity. But, chances are you’ll lose!

If you don’t believe this, just look again at the millions of people above who played the odds and lost. Feel lucky? If not, follow these steps and make a commitment to exercise. Remember, you are the only person responsible for your health. So make the choice to live a happier and healthier life. Don’t make me have to tell you, “I told you so!”

Traumatic Knee Injury, Part 2

Damage to the meniscus can be caused by sudden rotations of the knee joint while the foot remains stationary. Pain occurs when attempting to straighten the knee. Swelling and inflammation can ensue, which may be worsened if the joint was previously damaged and not allowed to heal properly.

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The Female Athlete Triad, Part 1

The female triad is one of the biggest medical concerns for all female athletes, no matter what their sport. Some of the consequences may not be completely reversible. As a result, early recognition, treatment and prevention are of paramount importance.

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Unique Classes Offer Something for Everyone

The 92nd St. Y May Center for Health, Fitness and Sport in New York, N.Y., offers unique classes and programs to serve its members and community. One such program is its Intro To series, which offers a variety of classes at the beginning level. Classes include Pilates, krav maga, tai chi, qigong, yoga and Fitness Made Easy. Says Mirabai Holland, the Y’s director of health and fitness, “…if you are looking for a nurturing, low-key gym where you can progress at your own pace, the Y is the place for you.”

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Program Results

During the past four and a half years, 383 men and 749 women have completed our basic exercise program. The 1,132 participants were an average age of 51.7 years, with 238 between 21 and 40 years, 553 between 41 and 60 years, and 341 between 61 and 80 years. As shown in Table 1, all three age groups began the basic exercise program with similar average body weights (between 172.7 and 179.9 pounds), and similar average body composition (between 25.6 and 27.2 percent fat). After two months of training, the three age groups experienced similar reductions in body weight (1.7 to 2.6 pounds), and significant improvements in body composition (2.0 to 2.3 percent fat).

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A Little Help

Sometimes we need a little help with our diet or exercise habits. It can be difficult to try and change habits that we have had for years. It is frustrating to fail to stick to a new program and learn new habits.

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Fluids and Exercise Post 2

What About Sports Drinks?
Plain water is fine for exercise lasting less than an hour. Fruit juice can be diluted twofold and makes a tasty drink for hydration. Too high a concentration of fructose, or fruit sugar, may cause diarrhea. For exercise that lasts 60 minutes, or on very hot days, sports drinks provide a performance edge that water cannot — because of their carbohydrate and electrolyte content. They are designed for use during exercise, not as a beverage with your meal. Many athletes benefit from drinking a sports drink during the last 15 minutes of exercise.

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Fluids and Exercise Post 1

Walk around a modern gym, and you will notice everyone has a towel, cool exercise clothes and a large water bottle. Yes, drinking water is in style — before, during and after exercise. From children on the soccer field to weight lifters in the gym, the best performance enhancer is plain old water.

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