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12 Steps Exercise Program to Wellness June 20, 2007
Posted by Wen in : Exercising , 3commentsHere’s a sample exercise program that may work for you:
* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
* Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on. (more…)
Jumpstart Your Way to Wellness and a Healthy life With Exercise May 31, 2007
Posted by Wen in : Exercising , 1 comment so farHow many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?
While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. (more…)
Take a Simple Retreat to De-stress Yourself January 19, 2007
Posted by Wen in : Exercising, Stress , 1 comment so farThe stress of modern life can be very overwhelming. When you have too much on your mind, your body will tend to release excess stress hormones like adrenaline, non-adrenaline, and an adrenal-cortex hormone which can be harmful to your body. Also, your body will experiences other changes. Your heart rate start to increase, your blood pressure goes up, your respiration levels change, you begin to sweat, and you become unable to process your food because digestion shuts down.
While any type of physical action can slow or even stop the effects of stress, sitting at your desk or in the car can simply causes all of the stress reactions in your body to continue. At some point, your body will become so full of the stress reactions that you cannot handle the simplest of daily tasks. This is the time to retreat from the everyday stress of life.
A good retreat doesn’t have to mean vacation. It can simply mean finding a room in your house you enjoy and spending some quality time there. For many people, this room is their bathroom. While bathrooms used to be purely useful in nature, today’s designs and accessories have changed the bathroom’s image. (more…)
Winning the War Against Fat January 10, 2007
Posted by Wen in : Exercising, Fitness, Weight Loss , 1 comment so farWhen you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.
Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.
Now, you might ask, “What should be done instead?” The answer: cross training. (more…)
Exercising is the Foundation to Good Health December 20, 2006
Posted by Wen in : Exercising, Health Tips, Motivation, Weight Loss , add a commentExercise and eating right are absolutely vital parts of any plan to lose weight or maintain a healthy weight. I personally feel that without making significant and permanent changes to your lifestyle, you will be doomed to follow one fad diet after another, losing lots of weight only to gain it back and then some. (more…)
