The best day to start exercising again is today! Putting it off until tomorrow turns into next week, next month, next year and so on!
A brisk 30 minute cardio session will give you one the "best highs" that there is---the "endorphin high!" Pick an exercise you like and go for it!
In a few weeks, you will become addicted to exercise and the "high" that you get from doing it. When you are fitter and healthier, everything is better for you---you sleep better, eat better, feel better, love better, stress-out less and live better.
I dare you to try cardio exercise and weight lifting for 30 days! You know that I'm right! You don't need a New Year's resolution to start exercising! Check with your doctor and start today!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, October 30, 2007
Have You Hit An Exercise Plateau? Change Your Routine!
Are you frustrated because you've hit a plateau and progress toward your fitness goals have stalled? Relax, because there is a simple solution.
If you started training using a 65%-75% target heart rate zone during your daily 30 minute cardio session, then that is a good start. If this training zone becomes too easy after a few weeks (if you can hold a conversation during the session, it is too easy), then you probably need to increase the training zone to 75%-85%. And, as you might have guessed, even this training zone will need to be changed after a few weeks.
For many, interval training is the answer. Interval training has a high intensity/lower intensity pattern. An example would be a pattern of 1 minutes at 85% and 1 minute at 65%. You would do this pattern for 20 minutes. Interval training has been proven to provide maximum cardio and fat-burning benefits. You could also vary your modes of training such as using the treadmill, illyptical, bike, stair-stepper, etc.
The point is this: change it up (modes and intensity) every 2-4 weeks to prevent your body from adapting to your training methods. So, how can you tell if your fitness level is improving? Take your pulse before and after your workout.
Within 5 minutes of your completed workout, your heart rate should return to its pre-workout heart rate. If it takes longer than 5 minutes, you might need to scale back your workout.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
If you started training using a 65%-75% target heart rate zone during your daily 30 minute cardio session, then that is a good start. If this training zone becomes too easy after a few weeks (if you can hold a conversation during the session, it is too easy), then you probably need to increase the training zone to 75%-85%. And, as you might have guessed, even this training zone will need to be changed after a few weeks.
For many, interval training is the answer. Interval training has a high intensity/lower intensity pattern. An example would be a pattern of 1 minutes at 85% and 1 minute at 65%. You would do this pattern for 20 minutes. Interval training has been proven to provide maximum cardio and fat-burning benefits. You could also vary your modes of training such as using the treadmill, illyptical, bike, stair-stepper, etc.
The point is this: change it up (modes and intensity) every 2-4 weeks to prevent your body from adapting to your training methods. So, how can you tell if your fitness level is improving? Take your pulse before and after your workout.
Within 5 minutes of your completed workout, your heart rate should return to its pre-workout heart rate. If it takes longer than 5 minutes, you might need to scale back your workout.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Health Benefits From Exercising During and After Pregnancy
The American College of Sports Medicine endorses the health benefits of activity for pregnant women and their fetuses.
The published report is based on findings from a national panel of scientific and clinical experts who evaluated numerous published studies. The report is based on the most current research, which clearly suggests long-term benefits from physical activity for both the mother and her baby.
It is the consensus of the expert panel that exercise during pregnancy and the postpartum period:
Reduces Risk of Preeclampsia
This condition is marked by high blood pressure, proteinuria (protein in urine) and edema in the mother, which makes her more likely to experience metabolic disturbances during this time similar to those with coronary heart disease and chronic hypertension.
Treats or Prevents Gestational Diabetes
Gestational diabetes is a form of diabetes during pregnancy, related to a shift in hormones causing insulin resistance and high blood glucose. Exercise is considered an adjunctive therapy for this condition.
Helps Manage or Alleviate Pregnancy-Related Musculoskeletal Issues
Exercise and previous physical fitness can help manage low-back pain, pregnancy-related urinary incontinence, abdominal muscle disturbances and joint and muscle injuries.
Links Breastfeeding and Postpartum Weight Loss
Weight loss can occur through moderate exercise and calorie restriction without negatively affecting breast milk production and infant growth.
Positively Impacts Mood and Mental Health
Many women experience negative mood symptoms during pregnancy and the postpartum period. Exercise has been shown to improve mood, increase vigor, reduce fatigue, stress and anxiety, decrease symptoms of negative mood and depression, and improve self-concept.
Go ahead and give it a try! You and your baby will be glad you did!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
The published report is based on findings from a national panel of scientific and clinical experts who evaluated numerous published studies. The report is based on the most current research, which clearly suggests long-term benefits from physical activity for both the mother and her baby.
It is the consensus of the expert panel that exercise during pregnancy and the postpartum period:
Reduces Risk of Preeclampsia
This condition is marked by high blood pressure, proteinuria (protein in urine) and edema in the mother, which makes her more likely to experience metabolic disturbances during this time similar to those with coronary heart disease and chronic hypertension.
Treats or Prevents Gestational Diabetes
Gestational diabetes is a form of diabetes during pregnancy, related to a shift in hormones causing insulin resistance and high blood glucose. Exercise is considered an adjunctive therapy for this condition.
Helps Manage or Alleviate Pregnancy-Related Musculoskeletal Issues
Exercise and previous physical fitness can help manage low-back pain, pregnancy-related urinary incontinence, abdominal muscle disturbances and joint and muscle injuries.
Links Breastfeeding and Postpartum Weight Loss
Weight loss can occur through moderate exercise and calorie restriction without negatively affecting breast milk production and infant growth.
Positively Impacts Mood and Mental Health
Many women experience negative mood symptoms during pregnancy and the postpartum period. Exercise has been shown to improve mood, increase vigor, reduce fatigue, stress and anxiety, decrease symptoms of negative mood and depression, and improve self-concept.
Go ahead and give it a try! You and your baby will be glad you did!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, October 29, 2007
Use Strength Training To Burn Fat And Lose Weight
A good strength training workout for maximum fat-burning, muscle strength/endurance, cardiorespiratory health and bone density benefits is a full-body circuit weight training session.
It will definitely help to change your body composition. It basically works this way: perform each exercise 10-12 repetitions with no rest between exercises. Choose a weight (free or dumbbell) that you can handle for 10-12 repetitions.
After the last exercise, rest for 2 minutes and repeat the same circuit. Total workout time should be 30-60 minutes. You should do this workout at least 3 days a week on nonconsecutive days. Do this circuit workout for at least 4 weeks. You may need to increase the weight as you progress.
Examples of exercises for a full body circuit training session would be: squats, bench press, walking lunges, bent over rows, shoulder press, biceps curl, low back extensions, tricep dips, step-ups, stability ball crunches, reverse crunches, bridges, planks and lateral lunges.
After 4 weeks of circuit training, you could change your strength workout program to prevent your body from adapting to your workouts. So, how do you know if your strength training program is working for you?
If your fitness goal is LEAN and TONE, you will lose inches from your waist, hips, neck, arms, legs, etc. and your body fat will decrease. You should take these measurements at least once a week to measure your progress.
Don't worry about the weight scale at first. Since muscle weighs more than fat, your weight might even go up a little at first. But you will be on your way to acheiving PERMANENT WEIGHT LOSS AND FAT LOSS because your lean muscle mass will gradually replace your burned fat mass. And this will permanently speed up your metabolism.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
It will definitely help to change your body composition. It basically works this way: perform each exercise 10-12 repetitions with no rest between exercises. Choose a weight (free or dumbbell) that you can handle for 10-12 repetitions.
After the last exercise, rest for 2 minutes and repeat the same circuit. Total workout time should be 30-60 minutes. You should do this workout at least 3 days a week on nonconsecutive days. Do this circuit workout for at least 4 weeks. You may need to increase the weight as you progress.
Examples of exercises for a full body circuit training session would be: squats, bench press, walking lunges, bent over rows, shoulder press, biceps curl, low back extensions, tricep dips, step-ups, stability ball crunches, reverse crunches, bridges, planks and lateral lunges.
After 4 weeks of circuit training, you could change your strength workout program to prevent your body from adapting to your workouts. So, how do you know if your strength training program is working for you?
If your fitness goal is LEAN and TONE, you will lose inches from your waist, hips, neck, arms, legs, etc. and your body fat will decrease. You should take these measurements at least once a week to measure your progress.
Don't worry about the weight scale at first. Since muscle weighs more than fat, your weight might even go up a little at first. But you will be on your way to acheiving PERMANENT WEIGHT LOSS AND FAT LOSS because your lean muscle mass will gradually replace your burned fat mass. And this will permanently speed up your metabolism.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, October 26, 2007
The Top Ten Reasons That Kids Should Exercise
Listen to these top 10 reasons kids should exercise because the obesity epidemic among kids ages 6 to 19 has reached 15 percent. This is almost quadruple what is was in the late 1960s.
Here are the reasons, according to the American Council on Exercise (ACE):
1) Kids who exercise are likely to continue the good habit as adults.
2) Exercise helps kids reach and maintain a healthy body weight.
3) Kids who exercise have strong muscles, bones and joints.
4) Exercise helps in the development of interpersonal skills, especially for kids who play team sports.
5) Fitness improves overall sleep.
6) Research has found that exercise promotes involved school attendance and enhances academic performance.
7) Kids who exercise have greater self-esteem and better body images.
8) Kids who are regularly active prevent or delay the onset of heart disease, diabetes, obesity and hypertension.
9) Active kids report less anxiety and depression and are happier overall.
10) Exercise improves motor coordination and the development of motor-performance skills.
If the opposite is true for non-exercisers, then get your kids started already!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Here are the reasons, according to the American Council on Exercise (ACE):
1) Kids who exercise are likely to continue the good habit as adults.
2) Exercise helps kids reach and maintain a healthy body weight.
3) Kids who exercise have strong muscles, bones and joints.
4) Exercise helps in the development of interpersonal skills, especially for kids who play team sports.
5) Fitness improves overall sleep.
6) Research has found that exercise promotes involved school attendance and enhances academic performance.
7) Kids who exercise have greater self-esteem and better body images.
8) Kids who are regularly active prevent or delay the onset of heart disease, diabetes, obesity and hypertension.
9) Active kids report less anxiety and depression and are happier overall.
10) Exercise improves motor coordination and the development of motor-performance skills.
If the opposite is true for non-exercisers, then get your kids started already!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, October 23, 2007
Eat Early, Eat Less and Lose Weight
Its important to eat early in the day to help you eat less the rest of the day. You have heard that breakfast is the most important meal of the day. When I was a growing boy, I took it to mean that my body and brain needed early morning nutrition to function properly (and that is correct).
Well, researchers at The University of Texas at El Paso found a benefit of eating breakfast that weight loss seekers will like. Their study found that people who ate breakfast took in 5 percent fewer calories the rest of the day.
That might not sound like much but it equates to cutting 100 calories a day from your diet (this assumes an average 2000 calorie-a-day diet). Cutting 100 calories a day for a year equates to a loss of more than 10 pounds. And, if you exercise regularly (cardio and weight training), this will lead to even more weight loss and fat loss. So, what did you say you were having for breakfast?
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Well, researchers at The University of Texas at El Paso found a benefit of eating breakfast that weight loss seekers will like. Their study found that people who ate breakfast took in 5 percent fewer calories the rest of the day.
That might not sound like much but it equates to cutting 100 calories a day from your diet (this assumes an average 2000 calorie-a-day diet). Cutting 100 calories a day for a year equates to a loss of more than 10 pounds. And, if you exercise regularly (cardio and weight training), this will lead to even more weight loss and fat loss. So, what did you say you were having for breakfast?
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, October 22, 2007
Response To Blog Comment: Some Fitness Issues For Women Ages 35 to 50
This is a comment made by Sunny in relation to my blog post dated 10/11/07:
"This is exactly where I am...if I don't want to join a gym, what is your recommendation for an at home fitness plan? As far as diet, I try to stick to the 10 superfoods these days, but I seem to retain water easily. It's very frustrating, especially when I've never had to worry about weight!"
Sunny there could be several reasons for your weight gain:
1) You can easily reach your fitness goals working out at home. I train the majority of my clients at their homes or places other than gyms. About all you will need is a stability ball and some dumbbells. The key for you is probably to speed up your metabolism.
Building lean muscle mass will speed up your metabolism because your body has to work harder to maintain more muscle. Lean muscle mass will also cause you to lose body fat and inches which is more important than losing weight (the weight loss will take care of itself).
This can be done best by lifting weights 3 days a week and doing intense cardio exercise 5-6 days a week. See #2 below.
2) Your body might have reached a plateau. Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.
Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of leg presses and squats.
A shorter, more intense 30 minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to lose body fat and weight. A circuit workout is one in which you do one exercise after the other with little or no rest between exercises.
Also, change up your cardio routines such as rotating treadmill, bike, elliptical, stair-stepper and swimming.
3) It is good that you eat the "super foods." They are good for you. But you also need to track your daily calorie intake. You will gain weight even on the days you work out really hard if you take in more calories than you burn (i.e., maintain a caloric deficit).
You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR and activity level.
4) Your weight gain could be medically related. Sometimes an improperly functioning thyroid gland causes weight gain. Or, as is the case when we get older, our bodies don't need as many calories as it did when we were younger.
I hope these tips help. Just follow the three basic principles I just discussed---3-days-a-week strength training, 5-6 days-a-week cardio exercise and maintaining a daily caloric deficit---and you will probably do just fine for yourself!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
"This is exactly where I am...if I don't want to join a gym, what is your recommendation for an at home fitness plan? As far as diet, I try to stick to the 10 superfoods these days, but I seem to retain water easily. It's very frustrating, especially when I've never had to worry about weight!"
Sunny there could be several reasons for your weight gain:
1) You can easily reach your fitness goals working out at home. I train the majority of my clients at their homes or places other than gyms. About all you will need is a stability ball and some dumbbells. The key for you is probably to speed up your metabolism.
Building lean muscle mass will speed up your metabolism because your body has to work harder to maintain more muscle. Lean muscle mass will also cause you to lose body fat and inches which is more important than losing weight (the weight loss will take care of itself).
This can be done best by lifting weights 3 days a week and doing intense cardio exercise 5-6 days a week. See #2 below.
2) Your body might have reached a plateau. Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.
Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of leg presses and squats.
A shorter, more intense 30 minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to lose body fat and weight. A circuit workout is one in which you do one exercise after the other with little or no rest between exercises.
Also, change up your cardio routines such as rotating treadmill, bike, elliptical, stair-stepper and swimming.
3) It is good that you eat the "super foods." They are good for you. But you also need to track your daily calorie intake. You will gain weight even on the days you work out really hard if you take in more calories than you burn (i.e., maintain a caloric deficit).
You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR and activity level.
4) Your weight gain could be medically related. Sometimes an improperly functioning thyroid gland causes weight gain. Or, as is the case when we get older, our bodies don't need as many calories as it did when we were younger.
I hope these tips help. Just follow the three basic principles I just discussed---3-days-a-week strength training, 5-6 days-a-week cardio exercise and maintaining a daily caloric deficit---and you will probably do just fine for yourself!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Having Too Little Body Fat Can Be Dangerous
Losing body fat, especially abdominal fat, is a good thing. Losing too much body fat is a bad thing! There have been many people who worry so much about weight and body fat that it leads to serious illnesses like anorexia or bulimia. So what is the general standard for body fat? Here it is:
Necessary Body Fat: Women 10-13%, Men 2-5%
Athletes: Women 14-20%, Men 6-13%
Fit: Women 21-24%, Men 14-17%
Acceptable: Women 25-31%, Men 18-25%
Unhealthy: Women 32%+, Men 26%+
A body fat assessment is a part of every FREE fitness assessment that I perform. Have your body fat checked today!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Necessary Body Fat: Women 10-13%, Men 2-5%
Athletes: Women 14-20%, Men 6-13%
Fit: Women 21-24%, Men 14-17%
Acceptable: Women 25-31%, Men 18-25%
Unhealthy: Women 32%+, Men 26%+
A body fat assessment is a part of every FREE fitness assessment that I perform. Have your body fat checked today!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, October 15, 2007
FITNESSGRAM---Schools' Assessment Tool For Kids' Fitness
In an effort to combat childhood obesity rates, some states have implemented FITNESSGRAM which was created by Cooper Institute for kids in grades 3 through 12. In a 2005 study, it was estimated that 30% of children were overweight. This is an alarming figure that must be reversed.
FITNESSGRAM is a physical fitness assessment tool. It measures aerobic capacity, body composition (lean mass vs. fat mass), muscular strength, muscular endurance and flexibility. The fitness tests are not for "pass" or "fail," but are to be used to assess the child's overall fitness level.
Also, suggestions to improve the child's fitness will be made. The goal of the program is for each child to achieve a "Healthy Fitness Zone" which is a research based standard of healthy fitness levels.
Gender and age of each child is also taken into account during the fitness assessment. Check to see what your state is doing about physical fitness in your childs' schools. I strongly recommend FITNESSGRAM as a part of the solution of the child obesity epidemic in this country.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
FITNESSGRAM is a physical fitness assessment tool. It measures aerobic capacity, body composition (lean mass vs. fat mass), muscular strength, muscular endurance and flexibility. The fitness tests are not for "pass" or "fail," but are to be used to assess the child's overall fitness level.
Also, suggestions to improve the child's fitness will be made. The goal of the program is for each child to achieve a "Healthy Fitness Zone" which is a research based standard of healthy fitness levels.
Gender and age of each child is also taken into account during the fitness assessment. Check to see what your state is doing about physical fitness in your childs' schools. I strongly recommend FITNESSGRAM as a part of the solution of the child obesity epidemic in this country.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, October 12, 2007
Middle-Aged and Older Adults Need Anaerobic Exercise
Traditional lower-intensity aerobic exercise on treadmills, bikes, ellipticals, etc. are good for beginners or those who have been inactive. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes.
But, research has proven that the benefits of anaerobic exercise is superior to aerobic exercise. The progression of exercise should be low-intensity aerobics to moderate-intensity aerobics to high-intensity anaerobic exercise. Middle-aged and older adults can definitely benefit from anaerobic exercise.
According to research, low-intensity walking for 30 minutes, 5 days a week, is not adequate enough to delay heart disease and premature death. The research was performed using 2000 men, ages 45 to 59, over a ten year period. The men had no initial signs of heart disease. The men's exercise was measured using low (walking and bowling), moderate (golf and dancing) and high levels (running and swimming).
The number of deaths that occured during the 10 year period was 252. Of that amount, 75% were linked to heart disease and stroke. and 25% was linked to cancer.
The conclusion of the study was this: low and moderate intensity exercise failed to reduce premature death from heart disease. Only the high-intensity anaerobic exercise lowered death rates.
Older adults may not be able to perform at the same intense exercise levels of 20 or 30 year olds, but they can certainly do high-intensity anaerobic exercise adjusted for their age.
Anaerobic exercise should be eventually added to older adults' fitness programs. Progressing from low to high intensity will prevent injury and prepare the body for more intense exercise. A doctor's clearance should be obtained before high-intensity anaerobic exercise begins.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
But, research has proven that the benefits of anaerobic exercise is superior to aerobic exercise. The progression of exercise should be low-intensity aerobics to moderate-intensity aerobics to high-intensity anaerobic exercise. Middle-aged and older adults can definitely benefit from anaerobic exercise.
According to research, low-intensity walking for 30 minutes, 5 days a week, is not adequate enough to delay heart disease and premature death. The research was performed using 2000 men, ages 45 to 59, over a ten year period. The men had no initial signs of heart disease. The men's exercise was measured using low (walking and bowling), moderate (golf and dancing) and high levels (running and swimming).
The number of deaths that occured during the 10 year period was 252. Of that amount, 75% were linked to heart disease and stroke. and 25% was linked to cancer.
The conclusion of the study was this: low and moderate intensity exercise failed to reduce premature death from heart disease. Only the high-intensity anaerobic exercise lowered death rates.
Older adults may not be able to perform at the same intense exercise levels of 20 or 30 year olds, but they can certainly do high-intensity anaerobic exercise adjusted for their age.
Anaerobic exercise should be eventually added to older adults' fitness programs. Progressing from low to high intensity will prevent injury and prepare the body for more intense exercise. A doctor's clearance should be obtained before high-intensity anaerobic exercise begins.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, October 10, 2007
Some Fitness Issues For Women Ages 35 to 50
Fitness clubs have huge membership numbers in the 35-50 age group and many of them are women. Some women have told me they don't know how they should be exercising. Some have retained my services to become more knowledgeable about setting and attaining exercise goals.
Primary fitness goals for women in the 35-50 age group should be to maintain bone mass and improve coordination and balance. This requires a comprehensive strength and cardio exercise program.
I have seen many women who "hate lifting weights" and basically do only cardio exercise. Or they fear that weight lifting will make them bulky. This is a big mistake. Obtaining optimum lean muscle mass and burning body fat requires performing weight-bearing exercises.
MENOPAUSE ALSO BECOMES AN ISSUE for women in this age group. According to information in About.com, menopause isn't the only cause of middle-age spread. Other factors include reduced activity, decreased metabolism, increased calorie intake and genetics.
THE SIMPLEST WAY TO EASE INTO MENOPAUSE IS TO EXERCISE, ACCORDING TO THE AMERICAN COUNCIL ON EXERCISE. Exercise helps ease symptoms, maintain bone mass and improve balance among other benefits.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Primary fitness goals for women in the 35-50 age group should be to maintain bone mass and improve coordination and balance. This requires a comprehensive strength and cardio exercise program.
I have seen many women who "hate lifting weights" and basically do only cardio exercise. Or they fear that weight lifting will make them bulky. This is a big mistake. Obtaining optimum lean muscle mass and burning body fat requires performing weight-bearing exercises.
MENOPAUSE ALSO BECOMES AN ISSUE for women in this age group. According to information in About.com, menopause isn't the only cause of middle-age spread. Other factors include reduced activity, decreased metabolism, increased calorie intake and genetics.
THE SIMPLEST WAY TO EASE INTO MENOPAUSE IS TO EXERCISE, ACCORDING TO THE AMERICAN COUNCIL ON EXERCISE. Exercise helps ease symptoms, maintain bone mass and improve balance among other benefits.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Teens Can Get Their "Rears In Gear" With Exercise
It's not complicated for teens to stay active! They just need to be a little creative and be willing to change their routines a little (i.e., give up some video game time). Here's some examples:
1) Find activities you enjoy such as dancing, roller-skating, biking, swimming, jogging, weight lifting, rec sports, etc. DON'T FORGET ACTIVITIES LIKE LASERTAG OR PAINTBALL. If you enjoy the activity, you're more likely to stay with it. YOU NEED 60 MINUTES OF CARDIO ACTIVITY EVERYDAY.
2) Partner up with a friend and challenge one another to exercise and stay fit.
3) Try to walk as much as possible. Walk to the store, shop at the mall, walk to school (if safe and possible), walk to a friend's house, etc.
4) Exercise on the stability ball while watching your favorite television show. You could easily get in 7-10 hours per week of exercise just by using this neat trick.
5) Buy a set of light weight dumbbells and do full-body exercises 3 days a week. They are critical for your bone health, joint health and they help you lose fat-mass weight. DOWNLOAD FITNESS PROGRAMS TO YOUR iPOD OR RENT/BUY FITNESS DVDs TO GUIDE YOU.
See how easy and fun it is to stay fit? Ready, set....go!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
1) Find activities you enjoy such as dancing, roller-skating, biking, swimming, jogging, weight lifting, rec sports, etc. DON'T FORGET ACTIVITIES LIKE LASERTAG OR PAINTBALL. If you enjoy the activity, you're more likely to stay with it. YOU NEED 60 MINUTES OF CARDIO ACTIVITY EVERYDAY.
2) Partner up with a friend and challenge one another to exercise and stay fit.
3) Try to walk as much as possible. Walk to the store, shop at the mall, walk to school (if safe and possible), walk to a friend's house, etc.
4) Exercise on the stability ball while watching your favorite television show. You could easily get in 7-10 hours per week of exercise just by using this neat trick.
5) Buy a set of light weight dumbbells and do full-body exercises 3 days a week. They are critical for your bone health, joint health and they help you lose fat-mass weight. DOWNLOAD FITNESS PROGRAMS TO YOUR iPOD OR RENT/BUY FITNESS DVDs TO GUIDE YOU.
See how easy and fun it is to stay fit? Ready, set....go!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
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Her Fitness Hut
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Rapid Fat Loss and Six Pack Abs
Tuesday, October 9, 2007
Kids Should Start Early With Good Fitness Habits
Childhood memories stay with us forever, whether they are good or bad. Exercising at an early age is a good memory that every kid should have. And it is a good habit that will follow a kid into adulthood. When should fitness training start?
According to the U.S. Surgeon General's Report on Physical Activity and Health, children aged 6 years and older should participate in activities that enhance muscle strength and muscle endurance.
In my opinion, this can be done in a way that is safe and enjoyable for kids. And it should be done in a way that provides learning of new skills, building of friendships and experiencing success-----NOT BASED ON COMPETITION-----KEEP IT FUN! KIDS SHOULD EXERCISE AT LEAST 60 MINUTES PER DAY.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
According to the U.S. Surgeon General's Report on Physical Activity and Health, children aged 6 years and older should participate in activities that enhance muscle strength and muscle endurance.
In my opinion, this can be done in a way that is safe and enjoyable for kids. And it should be done in a way that provides learning of new skills, building of friendships and experiencing success-----NOT BASED ON COMPETITION-----KEEP IT FUN! KIDS SHOULD EXERCISE AT LEAST 60 MINUTES PER DAY.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, October 5, 2007
A Caloric Deficit Is Needed Over Time To Lose Weight
You must burn more calories than you eat (caloric deficit over time) in order to lose weight and burn body fat. This is the law of thermodynamics. Even if you are a "workout warrior," the law of thermodynamics still applies. You cannot eat as much as you want (or maintain a caloric surplus) and still lose weight.
Having said that, eat whole, natural foods and don't focus solely on your caloric intake. Whole foods have one ingredient, the food itself. An example would be a piece of fruit or vegetable. You will find yourself getting full on fewer calories. And, you will stay fuller for a longer period.
Eat these 3 Veggies to Burn More Abdominal Fat
You can keep a food journal until you get good at knowing what, how much and when to eat. You will establish healthy eating habits that you can maintain. Starvation and fad diets, which focus on severe calorie restriction, cannot be maintained for very long. That's why you regain the weight you lost when you start to eat regularly.
Again, you must maintain a caloric deficit over time in order to lose weight. Here is an example: your daily maintenance calories are 2,500 and you burn another 1,000 calories through activities and exercise (6,000 total calories burned). Your caloric intake on day 1 is 2,500 and 3,500 on day 2 (a total of 6,000 calories eaten).
Over the two day period, you have not achieved a caloric deficit. Instead, you are in caloric balance. You will not lose weight over the two day period. You can expand this example to one week, one month, etc.
Of course, there are other factors involved in the weight loss process such as sleep habits, stress and medical problems. But, the primary cause of weight gain are consistent caloric surpluses.
If you exercise regularly, it will be easier for you to maintain your caloric deficit.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Having said that, eat whole, natural foods and don't focus solely on your caloric intake. Whole foods have one ingredient, the food itself. An example would be a piece of fruit or vegetable. You will find yourself getting full on fewer calories. And, you will stay fuller for a longer period.
Eat these 3 Veggies to Burn More Abdominal Fat
You can keep a food journal until you get good at knowing what, how much and when to eat. You will establish healthy eating habits that you can maintain. Starvation and fad diets, which focus on severe calorie restriction, cannot be maintained for very long. That's why you regain the weight you lost when you start to eat regularly.
Again, you must maintain a caloric deficit over time in order to lose weight. Here is an example: your daily maintenance calories are 2,500 and you burn another 1,000 calories through activities and exercise (6,000 total calories burned). Your caloric intake on day 1 is 2,500 and 3,500 on day 2 (a total of 6,000 calories eaten).
Over the two day period, you have not achieved a caloric deficit. Instead, you are in caloric balance. You will not lose weight over the two day period. You can expand this example to one week, one month, etc.
Of course, there are other factors involved in the weight loss process such as sleep habits, stress and medical problems. But, the primary cause of weight gain are consistent caloric surpluses.
If you exercise regularly, it will be easier for you to maintain your caloric deficit.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, October 4, 2007
Don't Neglect Your Piriformis Muscle
The piriformis muscle lies deep to the gluteus maximus. It is often a neglected stretching area. Piriformis Syndrome is a condition in which this muscle irritates the sciatic nerve causing pain in the buttocks and referring pain along the sciatic nerve. This pain goes down the back of the thigh and/or into the lower back. Deep pain is often made worse by sitting, climbing or squatting. Stretch it out this way:
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the deep buttock area.
3. Hold for 20-30 seconds. Repeat 1-2 times as needed.
4. Keep the lower back straight in a neutral position.
You should do this flexibility exercise every day.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
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Rapid Fat Loss and Six Pack Abs
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the deep buttock area.
3. Hold for 20-30 seconds. Repeat 1-2 times as needed.
4. Keep the lower back straight in a neutral position.
You should do this flexibility exercise every day.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, October 3, 2007
Get In Shape Before You Go Skiing
Trust me, you will enjoy your skiing experience better if your fitness level is adequate. This will require you to engage in a fitness program that focuses on movements and specific muscle groups. If you do this, you will lessen your aches and pains and reduce your chances of injury.
Some of the key muscle groups you should focus on strengthening are upper body muscles of the core (upper back, lower back, obliques and abdominals) and extremities (hands, triceps, biceps and forearms) and lower body muscles (hips, glutes, quadriceps, hamstrings, calves, adductors and abductors).
You should engage in weight training and aerobic training for at least 6-8 weeks prior to your skiing trip. Afterall, skiing should be fun with as little pain as possible! Be safe!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Some of the key muscle groups you should focus on strengthening are upper body muscles of the core (upper back, lower back, obliques and abdominals) and extremities (hands, triceps, biceps and forearms) and lower body muscles (hips, glutes, quadriceps, hamstrings, calves, adductors and abductors).
You should engage in weight training and aerobic training for at least 6-8 weeks prior to your skiing trip. Afterall, skiing should be fun with as little pain as possible! Be safe!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, October 1, 2007
The Effects Of Exercise On Premenstrual Syndrome
A few preliminary studies have found that regular exercise can ease some of the pain and stress that you may have each month during the week or two leading up to your period. In one trial, researchers at the University of British Columbia in Vancouver had eight previously sedentary women work up to running 12 miles per week over six months.
At the end of the study, the runners reported less breast tenderness, bloating, and moodiness before their periods. Six normally active women who did not increase their level of exercise felt no changes in their usual premenstrual symptoms.
Another study found that women who exercised regularly felt less pain and depression before their periods than nonexercisers. Unfortunately, no studies have looked at how exercise might help women with severe premenstrual syndrome, a clinical disorder in which women find themselves plagued each month by pain, headache, cramps, depression, and fatigue, among other symptoms.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
At the end of the study, the runners reported less breast tenderness, bloating, and moodiness before their periods. Six normally active women who did not increase their level of exercise felt no changes in their usual premenstrual symptoms.
Another study found that women who exercised regularly felt less pain and depression before their periods than nonexercisers. Unfortunately, no studies have looked at how exercise might help women with severe premenstrual syndrome, a clinical disorder in which women find themselves plagued each month by pain, headache, cramps, depression, and fatigue, among other symptoms.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
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