Archive for the ‘Exercise to lose weight’ Category

Exercise for Clunker Bodies

August 25, 2009

Why should you exercise? 

Exercise dramatically improves your health!!!

What types of benefits should you expect to receive from exercising?

Improved energy level, improved cholesteral levels, improved blood pressure levels, improved muscle to fat ratio,  improved appearance, improved self-confidence level, improved cash-in-your-pocket because of decreased medical expenses, improved life-expectancy.  The list of improvements you would receive goes on-and on.

Exercise dramatically decreases your liklihood for acquiring major health problems, such as Diabetes, Neuropathy, Heart Attacks, Strokes, Cancer, Blood Clots and other types of clunker health problems.

Even though most people have heard about all of the benefits they could receive from exercising regularly, they, never motivate themselves to exercise regularly.

I, unfortunately, was diagnosed with a brain tumor 2 1/2 years ago.   I was immediately placed on steroids to decrease the swelling around my left eye and brain tumor.  The steroids caused me to become very hungry 24 hours each day.  I consumed much more food during that time than I ordinarily would and I had to lay around for 2 1/2 months.  Once I was taken off of the steroids and was trying to return to being active; I couldn’t believe how horrible my entire body felt.  I wondered if that is how a lot of people feel all of the time.  I didn’t understand how anyone could stand to feel that way all of the time.  I realized then, how important, staying active is.

My brain tumor was biopsied and determined to be non-cancerous.  It is a type of tumor that I was either born with, or it began developing when I was a young child. 

While I was trying to get rid of my excess weight; I realized first- hand how difficult it is for someone who is completely out of shape to begin an exercise program.

I wasn’t able to do much exercise when I first started walking on a nature trail.  I was getting lots of sore muscles and I was feeling wiped-out for a couple of days after each workout. 

I had to listen to my body throughout my journey.  It was important for me to know when to do easy exercises, when to do more strenuous exercises and when to let my body rest and recover.

It was important for me to realize that I shouldn’t expect my out-of-shape 43 year old body to be able to do what it could do when I was in shape and 20 years old.

It was also important for me to realize that I needed to incorporate regular activity into my life permanently; therefore, I needed to design an exercise program for myself that would give me the results I wanted and would not be so difficult that I would lose interest in the program.

The goal for anyone who is just beginning an exercise program should be to increase how much exercise they are able to do gradually over time. 

Athletes who are in-shape typically alternate intense workouts with easy workouts or alternate which muscle groups they are exercising.  Even top athletes need to rest completely some days in order to let their bodies recover.

Athletes who are desperate to improve their performance level sometimes exercize too much.  Excessive exercise burns fat and muscle.   Anyone who wants to imrove their physical abilities needs to be careful to not exercise so much that they are burning muscle. 

One pound of muscle burns approximately 35 calories per day.  One pound of fat burns approximately 2 calories per day.  Accumulating muscle is one of the ways someone can increase their metabolism and keep lost weight from returning.

People who are just beginning an exercise program should do whatever exercise they prefer to do that they think they will be able to keep doing for a long time.  Walking is a very popular exercise for people who have not been exercising.  If you choose walking as your exercise; on your first day, you should do whatever amount of walking it will take to give you some sore muscles.

You probably won’t want to do any walking for exercise the next day or 2 after your first day.  Listen to your body.  Once your sore muscles have healed.  Walk again, a little bit more the next time.  If you have sore muscles from walking this time, let your body recuperate before you walk for exercise again.  Keep returning to your exercise routine every time your body feels like it has once again recovered. 

This process of overworking your muscles, then letting them repair and rebuild themselves will burn lots of extra calories even after you have stopped exercising. 

Don’t let sore muscles discourage you.  Remind yourself that those sore muscles are burning extra calories.

Over time, you will be able to keep increasing how much exercise you are able to do.  Once you are able to do significantly more exercise; you, may want to start doing a variety of different types of exercises in an attempt to build as many different muscles as you can.

When you do exercises that work the largest muscles in your body, for example your thigh muscles and your back muscles, you are burning more calories than when you are exercising the smaller muscles in your body.

Exercises that are considered to be whole body exercises (walking, jogging, sprinting, squatting + raising weights over your head and swimming are some examples) tend to burn significantly more calories than exercises that work individual or small groups of muscles.

Keep in mind that you won’t realize dramatic results from exercise if you exercise regularly for one week.  Exercising regularly for several months can produce dramatic results in a persons health, physical appearance and mental attitude.  Exercising regularly for several consecutive years can result in phenominal changes in a persons physical and mental well-being.  When you are considering exercising, you shouldn’t think too much about how the exercise will make you feel in the short run (even though exercize will give you an after workout mini-high), you should think about how the exercising will make you feel in the long run.

Reverse aging and avoid having a clunker body.  Exercise is the fountain of youth.  It really can alleviate, postpone and / or eliminate many health problems.

Written by:  Dawn Perucca


How many days per week should you exercise if you are trying to lose weight?

August 3, 2009

How Many Days Per Week Should You Exercise If You Are Trying To Lose Weight?

This depends on the type of condition you are starting out in. Young people who are in great condition have very quick recovery times. They can quickly ease into exercising 5 or 6 days per week.

People who are older and have not exercised for a long time are going to need a lot of recovery time, and will need to start exercising gradually.

When someone who is older and hasn’t exercised for a long time begins exercising, they may need 2 or 3 days to recover from exercising before they can exercise again.  The more someone exercises, however, the shorter their recovery time becomes and what they are capable of doing increases quickly.

I am 46 years old now. Three years ago, I was completely out of shape and carrying around and extra 35 pounds. When I started exercising again, I walked for about an hour, 3 days per week, during the middle of my walk, I jogged and counted every time I stepped on my right foot. In the beginning, I only jogged 200 steps. I did this for a couple of weeks. Next, I was stepping on my right foot 300 steps, each time I jogged, about 3 times per week. About 6 weeks after I began jogging, I was stepping on my right foot about 600 times when I jogged. I kept increasing how much exercise I was doing, but, listened to my body. I was always trying to make sure I didn’t get injured.  Any time I had sore muscles, I either just walked, rode a bicycle, exercised other muscles, or skipped exercising that day.

Any time, my muscles were no longer sore, I began exercising again.  This morning, I jogged 5.73 miles on a treadmill in an hour.  In a lot of ways, I feel like I am young again.

Exercise not only burns calories while you are exercising; if you exercise enough, or intensely enough, your body will continue to burn calories for up to 48 hours after you have stopped exercising.  The process of overworking your muscles, then allowing your body to rebuild your muscles, burns calories.

Some people are discouraged by exercising soon after they start an exercise program because of the sore muscles, time and effort it takes and perhaps the numbers on the scale don’t decrease for them right away.  When the proper amount and frequency of exercise is accompanied with a proper diet, the bodies muscle to fat ratio improves quickly.  Muscle does weigh more than fat.  Both men and women should strive to maintain or accumulate muscle.  Increasing your muscle mass increases your metablolism.

Even though lots of weight loss ads try to convince people that they can become lean or in fantastic physical condition in a short period of time. The real truth is that fantastic results are realized when someone keeps working on their fitness goal over a long period of time.

Whatever condition you are starting-out in, you should gradually try to increase the amount of exercise you are doing as your body tells you it is ready to handle more.

Body builders who are trying to gain muscle and size tend to do strength training 3 to 4 days per week, then give their body plenty of time to recover.  Without enough recovery time, their muscles will get used as a source of energy instead of built-up.

Distance runners tend to train anywhere from 5 days per week to twice a day, 6 days per week. They have a tendency to become extremely lean, because that much exercise not only burns, fat, it also burns muscle.

Both bodybuilders and distance runners become extremely lean, however, the distance runner is usually not muscular and may be likely to endure injuries because they don’t always allow their muscles enough time to recover and they constantly use-up the nutrient stores within their bodies.

Having a high ratio of muscle creates a fat burning furnace.  Increasing or maintaining your muscle mass is an excellent tool for losing weight. One pound of muscle burns approximately 35 calories per day. One pound of fat burns approximately 2 calories per day.

Written by: Dawn Perucca