Monday, December 31, 2012
Saturday, December 29, 2012
Specialized Wrestling Workouts
 |
| Two U.S. Air Force members wrestling in a Greco-Roman match. (Photo credit: Wikipedia) |
Use Specialized Wrestling Workouts to Train for Tough Matches
The typical wrestling workout session involves spending about 50 percent of the time in the neutral position perfecting takedown skills. This is a smart workout approach because of the great importance takedown superiority has for winning matches. Next, both bottom and top mat wrestling would be equally divided for the purpose of polishing escape or reversal and ride or pinning combination skills.
12 Days of Fitness: Hamstring exercises
 |
| Werth Hamstring Stretch (Photo credit: matturick) |
12 Days of Fitness: Hamstring exercises you can do at home
We're on day six of the 12 days of fitness. KING 5's Jean Enersen and exercise master Kari Anderson serve up a helping of hamstring exercises you can do at ...
Friday, December 28, 2012
Exercise for Your Bone Health
 |
| Working Out (Photo credit: Tyne & Wear Archives & Museums) |
Wednesday, December 26, 2012
Boost Your Workout With An Exercise Ball
 |
| More Balls (Photo credit: @Doug88888) |
Read more.
Most Influential People in Health and Fitness 2012
The 100 Most Influential People in Health and Fitness 2012
Here are the 100 people determined by Greatist to be the most influential figures in fitness, health, and happiness this year.
Here are the 100 people determined by Greatist to be the most influential figures in fitness, health, and happiness this year.
Azumio Fitness Trainer
Azumio Fitness Trainer : 600+ exercises, 100+ home workouts, on-the-go personal fitness
Download Fitness Trainer : 100+ home workouts, 600+ exercises, on-the-go personal trainer by Fitness Buddy and enjoy it on your iPhone, iPad, and iPod ...
Read more
Strengthen Core with Simple Exercise
MaryBeth Winstead, a mom of two in Raleigh and owner of Healthy Moms of
Wake County, shares a simple fitness exercise that can help strengthen your
core, back and abdominal muscles.
Read more of the story.
Read more of the story.
Monday, December 17, 2012
Statins Plus Exercise Best at Lowering Cholesterol, Study Finds
People who exercise along with taking statins to lower their high
cholesterol levels can dramatically reduce their risk of dying, a large
new study suggests.
"The reduction in death is independent; whatever statins do is independent of what exercise does," said lead researcher Peter Kokkinos, a professor in the cardiology department at the Veterans Affairs Medical Center in Washington, D.C.
Kokkinos is talking about regular moderate exercise -- not vigorous workouts. "Thirty minutes a day of brisk walking -- not a whole lot," he said.
Read more.
"The reduction in death is independent; whatever statins do is independent of what exercise does," said lead researcher Peter Kokkinos, a professor in the cardiology department at the Veterans Affairs Medical Center in Washington, D.C.
Kokkinos is talking about regular moderate exercise -- not vigorous workouts. "Thirty minutes a day of brisk walking -- not a whole lot," he said.
Read more.
To Get More Fit, Find a Stronger Workout Partner
What would it take to get you to regularly exercise longer than you do now?
New research suggests that you might just need a virtual buddy who you think is stronger than you.
A small study of female college students suggests that competing against a teammate or virtual partner helps people ramp up their exercise more effectively than if they worked out alone.
The study also found that even though participants who were paired with a strong workout partner exercised much longer, they didn't feel any more tired after the fitness bout than did people who exercised alone for a shorter period of time.
Read more of the story
New research suggests that you might just need a virtual buddy who you think is stronger than you.
A small study of female college students suggests that competing against a teammate or virtual partner helps people ramp up their exercise more effectively than if they worked out alone.
The study also found that even though participants who were paired with a strong workout partner exercised much longer, they didn't feel any more tired after the fitness bout than did people who exercised alone for a shorter period of time.
Read more of the story
Aerobic Exercise Seems Best for Weight, Fat Loss
If you want to burn fat and lose weight, aerobic exercise beats resistance training, a new study says.
Olympic Medalists May Also Claim 'Survival Advantage'
Olympic medal winners live longer than people in the general population,
but athletes who do high- or moderate-intensity sports have no survival
advantage over those who do low-intensity activities such as golf,
according to two new studies.
Health Tip: Balance Holiday Buffets With More Exercise
If you tend to indulge in your favorite holiday treats, you may want to
schedule some extra exercise to help offset those added calories.
Read more of the health tip
Read more of the health tip
Regular Exercise May Add Years to Life, Study Finds
A new study suggests that physically active people are likely to live several years longer than inactive people.
The findings don't say anything about whether those extra years are good ones, and the limits of the research don't prove that activity may guarantee longer life spans.
Still, the Canadian study adds more evidence that being active pays dividends in the long run.
Read more
The findings don't say anything about whether those extra years are good ones, and the limits of the research don't prove that activity may guarantee longer life spans.
Still, the Canadian study adds more evidence that being active pays dividends in the long run.
Read more
Sunday, December 16, 2012
Sprints for Cardio Training? You Better Believe It
Sprints for Cardio Training? You Better Believe It
Sprints not only increase athleticism and explosiveness, but the exercise also decreases fat and will effectively build lean muscle. Have you ever seen a picture of a professional sprinter? They are absolutely ripped, and this is because of all the high-intensity anaerobic cardio training they utilize.
In this post, I'm going to explain several sprint variations that you can start using to spice up your cardio routine and subsequently transform your body.
Make sure that you ALWAYS use dynamic stretching prior to these explosive exercises to prevent any unnecessary injury.
The Traditional Sprint
The traditional sprint is performed on a flat surface with no obvious variations. You will run no further than 60 yards with this exercise.
This is because any sprint further than 60 yards may cause your body to enter an aerobic state and will increase lactic acid build up in your legs. In addition, no person can maintain 100 percent intensity for distances exceeding 60 yards, not even the most elite athletes.
The key to this exercise is to remember that you are exerting your maximum amount of effort in the shortest amount of time. You should always be trying to push your physical limits!
Here is a beginners traditional sprint routine: 4 reps at 60 yards, 4 reps at 40 yards, 2 reps at 20 yards.
You should consider using the traditional sprint for an extended amount of time to build up a solid foundation for more advanced exercises in the future.
Exclusive Excerpt: How the Body Fuels Exercise
We’re entering a genuinely new phase in fitness, where personal trainers
and athletes are reaching for science to help them identify the best
methods for getting fitter, losing weight, or getting more muscular.
If you’ve never delved into the science of fitness before, where can you start? At the outset, it can appear overwhelming.
Recently, Streng
Read more
If you’ve never delved into the science of fitness before, where can you start? At the outset, it can appear overwhelming.
Recently, Streng
Read more
Compound Dumbbell Exercise : Fitness Tutorials
Compound Dumbbell Exercise : Fitness Tutorials
By eHowFitness
Friday, December 14, 2012
More Parks Don't Mean More Walking: Study
NEW YORK (Reuters Health) - People who live within a half-mile of
lots of parks and fields go on fewer walks than those who don't have
much parkland nearby, a new study from Australia suggests.
The findings run contrary to the notion that people get more exercise and are healthier when they have access to outdoor recreation, researchers said.
It's possible, they added, that urban neighborhoods with few parks may instead have lots of cafes, schools and community centers that facilitate walking for transportation.
Read the full story.
The findings run contrary to the notion that people get more exercise and are healthier when they have access to outdoor recreation, researchers said.
It's possible, they added, that urban neighborhoods with few parks may instead have lots of cafes, schools and community centers that facilitate walking for transportation.
Read the full story.
Health Tip: Warm Up Before You Work Out
Warming up before a workout helps prepare your body for exercise, making you less vulnerable to injury.
Read more.
Read more.
Exercise Programs for Kids Seem to Have Little Impact: Study
Formal physical exercise programs for children have only a small
impact on overall activity and thus on weight loss, British researchers
report.
Their study raises questions about the best ways to help children attain or maintain a healthy weight.
"Physical activity interventions are not increasing physical activity sufficiently to impact on the body mass or body fat of children," said lead researcher Brad Metcalf, of the department of endocrinology and metabolism at Peninsula College of Medicine and Dentistry in Plymouth, England.
"It is in everyone's interest to find something that works effectively," he added.
But other experts said instead of dismissing organized interventions as ineffective, policymakers should conclude that still more is needed to stem childhood obesity. In the United States, about 17 percent of children aged 2 years and older are obese.
Read the full story.
Their study raises questions about the best ways to help children attain or maintain a healthy weight.
"Physical activity interventions are not increasing physical activity sufficiently to impact on the body mass or body fat of children," said lead researcher Brad Metcalf, of the department of endocrinology and metabolism at Peninsula College of Medicine and Dentistry in Plymouth, England.
"It is in everyone's interest to find something that works effectively," he added.
But other experts said instead of dismissing organized interventions as ineffective, policymakers should conclude that still more is needed to stem childhood obesity. In the United States, about 17 percent of children aged 2 years and older are obese.
Read the full story.
Walkable Neighborhoods Tied to Lower Diabetes Risk
NEW YORK (Reuters Health) - People living in communities that lend
themselves to walking had a significantly lower risk of developing
diabetes than those living in the least walkable neighborhoods in a
large new study from Canada.
"If you have fewer opportunities for physical activity in your daily life, then you may gain more weight...and you're also more likely to develop diabetes," said Dr. Gillian Booth, the lead author and a researcher at St. Michael's Hospital in Toronto.
Read the full story.
"If you have fewer opportunities for physical activity in your daily life, then you may gain more weight...and you're also more likely to develop diabetes," said Dr. Gillian Booth, the lead author and a researcher at St. Michael's Hospital in Toronto.
Read the full story.
Exercise May Prevent Stress and Anxiety, Study Suggests
(HealthDay News) -- Feeling anxious? Hit the gym, experts say.
A new study from researchers at the University of Maryland School of Public Health found that moderate exercise can help people manage future stress and anxiety, and the emotional and mental health benefits of exercise may last long after a workout ends...
Read more.
Sunday, July 29, 2012
Saturday, July 28, 2012
Monday, July 23, 2012
Sunday, July 22, 2012
Saturday, July 21, 2012
Friday, July 20, 2012
Thursday, July 19, 2012
Wednesday, July 18, 2012
Physical Activities
Physical activities may include aerobic, strengthening, balance, flexibility and weight-bearing.
Aerobic activities use your large muscle groups and increase your heart rate. They may cause you to breathe harder. You should be able to speak several words in a row while doing aerobic activities, but should not be able to carry on an entire conversation.
Examples of moderate-intensity aerobic activities include:
Strengthening activities require your muscles to use force against a resistance, such as gravity, weights, or exercise bands.
Examples of strength training activities include:
Balance activities typically focus on the muscles of your abdomen, lower back, hips, and legs. They require you to control your body as you move through space to avoid falls.
Examples of balance activities include:
Flexibility activities help increase the length of your muscles and improve your range of motion.
Examples of flexibility exercises include:
Weight-bearing activities require your bones and muscles to work against gravity. They include any activities in which your feet and legs are bearing your total body weight.
Examples of weight-bearing activities include:
Aerobic activities use your large muscle groups and increase your heart rate. They may cause you to breathe harder. You should be able to speak several words in a row while doing aerobic activities, but should not be able to carry on an entire conversation.
Aerobic Activities- What Counts
Examples of moderate-intensity aerobic activities include:
- walking briskly
- water aerobics
- tennis
- housework or gardening
- active play with children or grandchildren
- dancing
Strengthening activities require your muscles to use force against a resistance, such as gravity, weights, or exercise bands.
Strengthening Activities
Examples of strength training activities include:
- lifting weights
- household or garden tasks that make you lift or dig
- pushing a lawn mower
Balance activities typically focus on the muscles of your abdomen, lower back, hips, and legs. They require you to control your body as you move through space to avoid falls.
Balance Activities
Examples of balance activities include:
- walking heel to toe in a straight line
- standing on one foot
- standing up from a chair and sitting down again without using your hands
- Tai Chi
- rising up and down on your toes while standing and holding onto a stable chair or countertop
Flexibility activities help increase the length of your muscles and improve your range of motion.
Flexibility Activities
Examples of flexibility exercises include:
- stretching
- yoga
- Pilates
Weight-bearing activities require your bones and muscles to work against gravity. They include any activities in which your feet and legs are bearing your total body weight.
Weight-bearing Activities
Examples of weight-bearing activities include:
- walking
- tennis
- climbing stairs
Tuesday, July 17, 2012
Starting a Physical Activity Routine for Older Adults
To get started, pick an activity you enjoy. Begin
with small, specific goals, such as “I will take a 10-minute walk three
times this week.” Slowly increase the length of time and the number of
days you are active.
You may benefit most from a combination of aerobic, strength, balance, and flexibility activities. Build up to 30 minutes or more of moderate-intensity cardiovascular or aerobic activity on most, preferably all, days of the week. Try to incorporate balance and flexibility activities into your daily workout as well. Work toward doing strength exercises on 2 or 3 days a week.
Regular aerobic activity can help you:
Doing flexibility activities regularly may help you:
Doing weight-bearing activities regularly may help you:
Many activities give you more than just one benefit. For example, doing aqua aerobics using water weights gives you aerobic and strengthening benefits. Yoga combines balance, flexibility, and strengthening benefits. You do not have to do four separate types of activities each week. Choose what you like to do and round out your activities from there. Remember, any amount of physical activity you do is better than none.
You may benefit most from a combination of aerobic, strength, balance, and flexibility activities. Build up to 30 minutes or more of moderate-intensity cardiovascular or aerobic activity on most, preferably all, days of the week. Try to incorporate balance and flexibility activities into your daily workout as well. Work toward doing strength exercises on 2 or 3 days a week.
Regular aerobic activity can help you:
- Reduce functional declines associated with aging.
- Lose or maintain your weight by burning calories.
- Lower your risk of coronary heart disease and stroke by strengthening your heart and lowering your blood pressure and cholesterol.
- Keep your joints moving and reduce your arthritis pain.
- Lower your stress and boost your mood.
- Have more energy.
- Meet new friends by joining a class or walking group.
- Keep your muscles and bones strong as you age.
- Increase your strength and independence.
- Reduce your need for a cane.
- Reduce the risk of bone fractures and other injuries, or recover faster if you are injured.
- Maintain or lose weight because muscle burns more calories than body fat.
Doing balance activities regularly
may help you:
- Stay steady on your feet.
- Reduce the risk of a fall or injury.
Doing flexibility activities regularly may help you:
- Maintain the movement of your muscles and joints.
- Prevent stiffness as you age.
- Prevent injuries.
- Lower your stress.
Doing weight-bearing activities regularly may help you:
- Build and maintain bone mass.
- Reduce the risk of bone fractures.
Many activities give you more than just one benefit. For example, doing aqua aerobics using water weights gives you aerobic and strengthening benefits. Yoga combines balance, flexibility, and strengthening benefits. You do not have to do four separate types of activities each week. Choose what you like to do and round out your activities from there. Remember, any amount of physical activity you do is better than none.
Monday, July 16, 2012
Tips for Safe Physical Activity
Tips for Safe Physical Activity for Older Adults
Physical activity is good for your health at every age. If you have never been active, starting regular physical activity now may improve your strength, endurance, and flexibility.
Starting Regular Physical Activity
Sunday, July 15, 2012
Is Lifting Weights Good For Losing Weight?
There is some suggestion that lifting weights may not help you lose weight because it may make you "bulk up."
This statement is far from the truth. According to the Weight-control Information Network, lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.
In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.
This statement is far from the truth. According to the Weight-control Information Network, lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.
In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.
Can You Burn Fat By Just Lifting Weights?
Wednesday, July 11, 2012
Physical Activity for Children and Adolescents
Aerobic, Muscle- and Bone-Strengthening: What Counts?
To get you started, here is a list of possible activities that children and adolescents can do to meet the Guidelines. These activities serve as a guide, so encourage your child to do any of them, as long as they are age-appropriate.Many of these activities fall under two or three different categories, making it possible for your child do each type of activity – vigorous-intensity aerobic, muscle- and bone-strengthening activity – on at least 3 days each week. Also, some activities, such as bicycling or basketball, can be done at either a moderate- or a vigorous-intensity, depending on your child's level of effort.
Age Group
|
||
|---|---|---|
| Type of Physical Activity | Children | Adolescents |
| Moderate–intensity aerobic |
|
|
| Vigorous –intensity aerobic |
|
|
| Muscle-strengthening |
|
|
| Bone-strengthening |
|
|
Tuesday, July 10, 2012
Perceived Exertion: Borg Rating of Perceived Exertion (RPE) Scale
The Borg Rating of Perceived Exertion (RPE) is a way of
measuring physical activity intensity level. Perceived exertion is
how hard you feel like your body is working. It is based on the
physical sensations a person experiences during physical activity,
including increased heart rate, increased respiration or
breathing rate, increased sweating, and muscle fatigue. Although
this is a subjective measure, a person's exertion rating may
provide a fairly good estimate of the actual heart rate during physical
activity* (Borg, 1998).
Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements.
Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a walker who wants to engage in moderate-intensity activity would aim for a Borg Scale level of "somewhat hard" (12-14). If he describes his muscle fatigue and breathing as "very light" (9 on the Borg Scale) he would want to increase his intensity. On the other hand, if he felt his exertion was "extremely hard" (19 on the Borg Scale) he would need to slow down his movements to achieve the moderate-intensity range.
*A high correlation exists between a person's perceived exertion rating times 10 and the actual heart rate during physical activity; so a person's exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998). For example, if a person's rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute.
Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse.
Instructions for Borg Rating of Perceived Exertion (RPE) Scale
While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.
Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.
Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.
6 No exertion at all
7
Extremely light (7.5)
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard (heavy)
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion
9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes
13 on the scale is "somewhat hard" exercise, but it still feels OK to continue.
17 "very hard" is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired.
19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.
Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998
Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements.
Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a walker who wants to engage in moderate-intensity activity would aim for a Borg Scale level of "somewhat hard" (12-14). If he describes his muscle fatigue and breathing as "very light" (9 on the Borg Scale) he would want to increase his intensity. On the other hand, if he felt his exertion was "extremely hard" (19 on the Borg Scale) he would need to slow down his movements to achieve the moderate-intensity range.
*A high correlation exists between a person's perceived exertion rating times 10 and the actual heart rate during physical activity; so a person's exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998). For example, if a person's rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute.
Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse.
Instructions for Borg Rating of Perceived Exertion (RPE) Scale
While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.
Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.
Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.
6 No exertion at all
7
Extremely light (7.5)
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard (heavy)
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion
9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes
13 on the scale is "somewhat hard" exercise, but it still feels OK to continue.
17 "very hard" is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired.
19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.
Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998
Monday, July 9, 2012
Target Heart Rate and Estimated Maximum Heart Rate
One way of monitoring physical activity intensity is to determine
whether a person's pulse or heart rate is within the target zone
during physical activity.
For moderate-intensity physical activity, a person's target heart rate should be 50 to 70% of his or her maximum heart rate. This maximum rate is based on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 50 years = 170 beats per minute (bpm). The 50% and 70% levels would be:
For vigorous-intensity physical activity, a person's target heart rate should be 70 to 85% of his or her maximum heart rate. To calculate this range, follow the same formula as used above, except change "50 and 70%" to "70 and 85%". For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 35 years = 185 beats per minute (bpm). The 70% and 85% levels would be:
Taking Your Heart Rate
Generally,
to determine whether you are exercising within the heart
rate target zone, you must stop exercising briefly to take your pulse.
You can take the pulse at the neck, the wrist, or the chest.
We recommend the wrist. You can feel the radial pulse on the
artery of the wrist in line with the thumb. Place the tips of
the index and middle fingers over the artery and press
lightly. Do not use the thumb. Take a full 60-second count of
the heartbeats, or take for 30 seconds and multiply by 2.
Start the count on a beat, which is counted as "zero." If
this number falls between 85 and 119 bpm in the case of the
50-year-old person, he or she is active within the target
range for moderate-intensity activity.
For moderate-intensity physical activity, a person's target heart rate should be 50 to 70% of his or her maximum heart rate. This maximum rate is based on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 50 years = 170 beats per minute (bpm). The 50% and 70% levels would be:
- 50% level: 170 x 0.50 = 85 bpm, and
- 70% level: 170 x 0.70 = 119 bpm
For vigorous-intensity physical activity, a person's target heart rate should be 70 to 85% of his or her maximum heart rate. To calculate this range, follow the same formula as used above, except change "50 and 70%" to "70 and 85%". For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 35 years = 185 beats per minute (bpm). The 70% and 85% levels would be:
- 70% level: 185 x 0.70 = 130 bpm, and
- 85% level: 185 x 0.85 = 157 bpm
Taking Your Heart Rate
Generally,
to determine whether you are exercising within the heart
rate target zone, you must stop exercising briefly to take your pulse.
You can take the pulse at the neck, the wrist, or the chest.
We recommend the wrist. You can feel the radial pulse on the
artery of the wrist in line with the thumb. Place the tips of
the index and middle fingers over the artery and press
lightly. Do not use the thumb. Take a full 60-second count of
the heartbeats, or take for 30 seconds and multiply by 2.
Start the count on a beat, which is counted as "zero." If
this number falls between 85 and 119 bpm in the case of the
50-year-old person, he or she is active within the target
range for moderate-intensity activity.
Sunday, July 8, 2012
Measuring Physical Activity Intensity
Here are some ways to understand and measure the intensity of aerobic activity: relative intensity and absolute intensity.
The talk test is a simple way to measure relative intensity. As a rule of thumb, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
Relative Intensity
The level of effort required by a person to do an activity. When using relative intensity, people pay attention to how physical activity affects their heart rate and breathing.The talk test is a simple way to measure relative intensity. As a rule of thumb, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
Absolute Intensity
The amount of energy used by the body per minute of activity. The table below lists examples of activities classified as moderate-intensity or vigorous-intensity based upon the amount of energy used by the body while doing the activity.Moderate Intensity
- Walking briskly (3 miles per hour or faster, but not race-walking)
- Water aerobics
- Bicycling slower than 10 miles per hour
- Tennis (doubles)
- Ballroom dancing
- General gardening
Woman Working Outside in Yard
Courtesy CDC/ Amanda Mills
Vigorous Intensity
- Race walking, jogging, or running
- Swimming laps
- Tennis (singles)
- Aerobic dancing
- Bicycling 10 miles per hour or faster
- Jumping rope
- Heavy gardening (continuous digging or hoeing)
- Hiking uphill or with a heavy backpack
Man Jogging
Courtesy CDC/ Amanda Mills
Other Methods of Measuring Intensity
Saturday, July 7, 2012
Aerobic Physical Exercises
Aerobic physical exercises are any activities in which the body's large muscles move in a rhythmic manner for a sustained
period of time. Aerobic activities, also called endurance activities,
improve cardio-respiratory fitness. Cardiorespiratory or aerobic fitness refers to the body's increased ability to take in and use oxygen to produce energy. A higher level of aerobic fitness will give you more endurance and will
increase increase your ability to work at a higher level over a longer
period of time. Examples include walking, running, dancing, rowing,
swimming, and bicycling.
What is Aerobic Exercise?
Friday, July 6, 2012
Changing Your Habits: Steps to Better Health
Do you want to eat healthier or become more active?
Most Americans have tried to eat healthier or be more physically active at some point in their lives. Why, then, do many of us eat high-fat and high-calorie foods and have such a hard time fitting in exercise? You may be wondering: is it even possible to change your habits?
The answer is yes! Change is always possible, and a person is never too out-of-shape, overweight, or old to make healthy changes.
This fact sheet offers strategies to help you improve your eating and physical activity habits. Whether you feel like change is a world away or just around the corner, the information here can help you get started.
Most Americans have tried to eat healthier or be more physically active at some point in their lives. Why, then, do many of us eat high-fat and high-calorie foods and have such a hard time fitting in exercise? You may be wondering: is it even possible to change your habits?
The answer is yes! Change is always possible, and a person is never too out-of-shape, overweight, or old to make healthy changes.
This fact sheet offers strategies to help you improve your eating and physical activity habits. Whether you feel like change is a world away or just around the corner, the information here can help you get started.
Thursday, July 5, 2012
Active at Any Size
Active at Any Size
WOULD you like to be more physically active, but are not sure if you can do it?
Good news-if you are a very large person, you can be physically active-and you can have fun and feel good doing it.
THERE may be special challenges for very large people who are physically active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people.
Facing these challenges is hard-but it can
be done! The information in this booklet may help you start being more
active and healthier-no matter what your size!
Wednesday, July 4, 2012
Use the World Around You to Stay Healthy and Fit
Physical activity and healthy eating can be easy, inexpensive, and fun! If you live in a rural community or do not have access to weights, a treadmill, or chain grocery stores, use what you already have to stay healthy.
Small changes can make a big difference:
- Put more muscle into household chores like raking leaves or washing the car.
- Find a walking buddy to help you stay on track with your physical activity routine.
- Eat fresh fruits and vegetables from a local farmers market, or start your own family garden.
- Choose whole-wheat options when buying bread, tortillas, pasta, and rice.
Tuesday, July 3, 2012
Get on Track to a Healthier You
We challenge you to improve your health!
Get on track to a healthier you with these health and fitness tips for men.
SIZE UP THE COMPETITION.
Does your waist measure more than 40 inches?
If yes, you may be at greater risk for diabetes, high blood pressure, stroke, early death, and other problems.
PICTURE THE FINISH LINE.
What are your health and physical activity goals?
Do you want to improve your health, lose weight, or maintain weight after weight loss?
ON YOUR MARK…GET SET…
Based on your goal, choose your track and activity.
• Improving Your Health = 30+ minutes of moderate aerobic activity 5 or more days a week
• Increasing Your Goals = 60+ minutes of moderate aerobic activity 5 or more days a week
• Building Muscles = 2 or more days a week at a moderate or high intensity
Aerobic activities like brisk walking, playing basketball, and bicycling move your large muscles and make your heart beat faster. To build muscle strength, try weight training, working with resistance bands, or doing push-ups.
Make healthy eating choices.
• Eat more whole grains, vegetables, fruits, lean meats, seafood, beans and peas, nuts, and low-fat or nonfat dairy products.
• Eat fewer solid fats (butter, margarine) and refined grains (white flour and rice).
• Eat and drink less sugar and salt, including sugary sodas and juices.
LEAP OVER YOUR HURDLES.
Create a plan to beat the barriers that you may meet along the way.
• Stay energized by playing ball or working out with friends.
• Chart your steps in a food journal or exercise log to stay on track.
CROSS THE FINISH LINE.
The new and improved you is in sight!
• Reward yourself as you reach your goals.
• Keep up the good work. Remember that physical
activity and eating are key to getting on track to a healthier you.
Get on track to a healthier you with these health and fitness tips for men.
SIZE UP THE COMPETITION.
Does your waist measure more than 40 inches?
If yes, you may be at greater risk for diabetes, high blood pressure, stroke, early death, and other problems.
PICTURE THE FINISH LINE.
What are your health and physical activity goals?
Do you want to improve your health, lose weight, or maintain weight after weight loss?
ON YOUR MARK…GET SET…
Based on your goal, choose your track and activity.
• Improving Your Health = 30+ minutes of moderate aerobic activity 5 or more days a week
• Increasing Your Goals = 60+ minutes of moderate aerobic activity 5 or more days a week
• Building Muscles = 2 or more days a week at a moderate or high intensity
Aerobic activities like brisk walking, playing basketball, and bicycling move your large muscles and make your heart beat faster. To build muscle strength, try weight training, working with resistance bands, or doing push-ups.
Make healthy eating choices.
• Eat more whole grains, vegetables, fruits, lean meats, seafood, beans and peas, nuts, and low-fat or nonfat dairy products.
• Eat fewer solid fats (butter, margarine) and refined grains (white flour and rice).
• Eat and drink less sugar and salt, including sugary sodas and juices.
LEAP OVER YOUR HURDLES.
Create a plan to beat the barriers that you may meet along the way.
• Stay energized by playing ball or working out with friends.
• Chart your steps in a food journal or exercise log to stay on track.
CROSS THE FINISH LINE.
The new and improved you is in sight!
• Reward yourself as you reach your goals.
• Keep up the good work. Remember that physical
activity and eating are key to getting on track to a healthier you.
Monday, July 2, 2012
Get in the Game: Tips for Healthy Eating and Physical Activity
With busy lives, it’s easy to let your health and fitness slide. Below are a few tips on getting in the game with healthy habits. Chances are, you will find it’s not as hard as you think!
▪Keep portion sizes under control to avoid eating too much.
▪Sneak in fruits by adding berries to your cereal. Eat more whole grains, vegetables, lean meats, and low-fat or nonfat dairy products.
▪Sit less. Reduce time spent watching TV, gaming, and surfing the web.
▪Fuel up by drinking more water and other low-calorie drinks. Cut down on sugary sodas, sports drinks, and juices. Watch alcohol, as it can also hide calories.
▪Get active with 30 to 60 minutes of moderate aerobic exercise 5 or more days a week. Aerobic activities like tag football move your large muscles and make your heart beat faster.
▪Keep portion sizes under control to avoid eating too much.
▪Sneak in fruits by adding berries to your cereal. Eat more whole grains, vegetables, lean meats, and low-fat or nonfat dairy products.
▪Sit less. Reduce time spent watching TV, gaming, and surfing the web.
▪Fuel up by drinking more water and other low-calorie drinks. Cut down on sugary sodas, sports drinks, and juices. Watch alcohol, as it can also hide calories.
▪Get active with 30 to 60 minutes of moderate aerobic exercise 5 or more days a week. Aerobic activities like tag football move your large muscles and make your heart beat faster.
Sunday, July 1, 2012
Don’t Take a Vacation From Your Healthy Habits This Summer!
1. Choose water workouts and make a splash as you get fit and strong.
2. Add color and variety to your meal by including seasonal fruits and vegetables, fresh from your local farmers market.
3. Visit museums, the zoo, or an aquarium and walk for hours without realizing it.
4. When the temperature sizzles, get moving to a fun fitness video at home.
5. Start a small garden in your yard or in a community garden to combine healthy eating and physical activity.
6. Plan a weekend hike through a park, a family softball game, or an evening walk around the neighborhood.
7. Boost the flavor and nutrition of your meals with garden-fresh herbs.
8. Drink plenty of water before, during, and after exercise, especially when the temperature soars.
9. Buy only as many fresh fruits and vegetables as you will use, so they won’t spoil.
10.Beat the heat with an early morning activity. Go for a walk or bike ride while watching the sun come up.
2. Add color and variety to your meal by including seasonal fruits and vegetables, fresh from your local farmers market.
3. Visit museums, the zoo, or an aquarium and walk for hours without realizing it.
4. When the temperature sizzles, get moving to a fun fitness video at home.
5. Start a small garden in your yard or in a community garden to combine healthy eating and physical activity.
6. Plan a weekend hike through a park, a family softball game, or an evening walk around the neighborhood.
7. Boost the flavor and nutrition of your meals with garden-fresh herbs.
8. Drink plenty of water before, during, and after exercise, especially when the temperature soars.
9. Buy only as many fresh fruits and vegetables as you will use, so they won’t spoil.
10.Beat the heat with an early morning activity. Go for a walk or bike ride while watching the sun come up.
Saturday, June 30, 2012
Parents…Splash into a Healthy Summer with These Healthy Ideas!
Tips for Healthy Family Summer Fun
Have fun in the sun! Play outdoors during morning and evening hours to avoid heat exhaustion. Don’t forget the sunscreen.
Eat breakfast every morning to charge up your family. Then go for a swim, hike, or bike ride.
Add seasonal produce to your family’s meals. Make half of their plates fruit and vegetables.
Limit screen time on TVs, computers, and hand-held devices. Take crafts outdoors. Jump rope or play hopscotch or kickball.
Take your kids to a local park or walking path to increase their active time in the summer.
Help your kids drink plenty of fluids. Choose water or low-fat milk instead of sugary drinks like soda.
You can help your family have fun and be healthy this summer.
Have fun in the sun! Play outdoors during morning and evening hours to avoid heat exhaustion. Don’t forget the sunscreen.
Eat breakfast every morning to charge up your family. Then go for a swim, hike, or bike ride.
Add seasonal produce to your family’s meals. Make half of their plates fruit and vegetables.
Limit screen time on TVs, computers, and hand-held devices. Take crafts outdoors. Jump rope or play hopscotch or kickball.
Take your kids to a local park or walking path to increase their active time in the summer.
Help your kids drink plenty of fluids. Choose water or low-fat milk instead of sugary drinks like soda.
You can help your family have fun and be healthy this summer.
CLIMB THESE STEPS TO A HEALTHIER YOU!
You are never too out of shape, overweight, or old to change your habits.
With all of life’s demands, it is easy to let your health and fitness slide.
Below are a few tips on how you can get on track with healthy habits.
Chances are, you will realize it is not as hard as you think.
STEP 4: STICK WITH YOUR NEW HEALTHFUL HABITS.
Do not be discouraged if you slip up. Keep going!
Reward yourself as you meet your goals. You deserve it!
STEP 3: CREATE A PLAN OF ACTION.
Make fun, small changes to improve your habits.
• Explore fun activity options like dancing or biking.
• Include family and friends for motivation and support.
STEP 2: WHAT IS STOPPING YOU? JUMP OVER THOSE OBSTACLES!
Identify your roadblocks.
• No time? Exercise before work, during your lunch break, or before dinner.
• Do you dislike the taste of healthy food? Make your favorite meals in a healthy way.
STEP 1: NO MORE EXCUSES. IT IS TIME TO THINK POSITIVELY!
Set goals and target your motivation.
Think of realistic and gradual changes you can make to improve your diet and physical activity level.
With all of life’s demands, it is easy to let your health and fitness slide.
Below are a few tips on how you can get on track with healthy habits.
Chances are, you will realize it is not as hard as you think.
STEP 4: STICK WITH YOUR NEW HEALTHFUL HABITS.
Do not be discouraged if you slip up. Keep going!
Reward yourself as you meet your goals. You deserve it!
STEP 3: CREATE A PLAN OF ACTION.
Make fun, small changes to improve your habits.
• Explore fun activity options like dancing or biking.
• Include family and friends for motivation and support.
STEP 2: WHAT IS STOPPING YOU? JUMP OVER THOSE OBSTACLES!
Identify your roadblocks.
• No time? Exercise before work, during your lunch break, or before dinner.
• Do you dislike the taste of healthy food? Make your favorite meals in a healthy way.
STEP 1: NO MORE EXCUSES. IT IS TIME TO THINK POSITIVELY!
Set goals and target your motivation.
Think of realistic and gradual changes you can make to improve your diet and physical activity level.
Friday, June 29, 2012
Being healthy is a BIG Deal!
Being healthy is a big deal. Eating healthy foods and being active are good for you and your family. Here are a few tips.
1. Eat breakfast every day! Breakfast gives you energy. It can help you at school and at play.
2. Eat healthy foods. Try fresh fruits like apples and oranges. Eat vegetables like broccoli and carrots.
3. Try not to eat too much fast food, like pizza and french fries.
4. Drink healthy drinks like water or milk. Try milk that is low in fat or fat-free. Try not to drink sugary drinks like soda.
5. Help your family shop for food. Ask if you can help fix a meal! Remind your family that it is important for everyone to eat healthy foods.
6. Get active! Turn off your TV. Take a break from video games. Engage in physical exercises to improve your fitness.
7. Play outside with your family, friends, or your pet. Kick a soccer ball around or jump rope. Just get moving!
8. Talk to your family about being healthy and having fun.
1. Eat breakfast every day! Breakfast gives you energy. It can help you at school and at play.
2. Eat healthy foods. Try fresh fruits like apples and oranges. Eat vegetables like broccoli and carrots.
3. Try not to eat too much fast food, like pizza and french fries.
4. Drink healthy drinks like water or milk. Try milk that is low in fat or fat-free. Try not to drink sugary drinks like soda.
5. Help your family shop for food. Ask if you can help fix a meal! Remind your family that it is important for everyone to eat healthy foods.
6. Get active! Turn off your TV. Take a break from video games. Engage in physical exercises to improve your fitness.
7. Play outside with your family, friends, or your pet. Kick a soccer ball around or jump rope. Just get moving!
8. Talk to your family about being healthy and having fun.
Sunday, June 24, 2012
Exercise Guide for Adults
Wondering about how much activity you need each week?
Want to get physically active but not sure where to begin?
Already started a program and would like tips on how to keep it up or step it up?
Then this webpage is for you.
Read how you can fit physical activity into your life—your way.
Decide the number of days, types of activities, and times that fit your schedule.
Written for men and women ages 18 to 64, this webpage is based on the 2008 Physical Activity Guidelines for Americans released by the U.S. Department of Health and Human Services.
What is physical activity?
Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples. To get the health benefits of physical activity, include activities that make you breathe harder and make your heart and blood vessels healthier. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.
Did you know?
• Some activity is better than none.
• The more you do, the greater the health benefits and the better you’ll feel.
The good news?
People of all types, shapes, sizes, and abilities can benefit from being physically active. If you have a disability, choose activities in this booklet that work for you. Talk with your health care team about the amount and types of activities that are right for your ability or condition.
Want to get physically active but not sure where to begin?
Already started a program and would like tips on how to keep it up or step it up?
Then this webpage is for you.
Read how you can fit physical activity into your life—your way.
Decide the number of days, types of activities, and times that fit your schedule.
Written for men and women ages 18 to 64, this webpage is based on the 2008 Physical Activity Guidelines for Americans released by the U.S. Department of Health and Human Services.
What is physical activity?
Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples. To get the health benefits of physical activity, include activities that make you breathe harder and make your heart and blood vessels healthier. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.
Did you know?
• Some activity is better than none.
• The more you do, the greater the health benefits and the better you’ll feel.
The good news?
People of all types, shapes, sizes, and abilities can benefit from being physically active. If you have a disability, choose activities in this booklet that work for you. Talk with your health care team about the amount and types of activities that are right for your ability or condition.
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