Fitness Tips
* A sedentary lifestyle (being a couch potato) is twice as likely to kill you as a high cholesterol level.
* Individuals who exercise regularly are less likely to develop heart disease, diabetes, high blood pressure, high cholesterol levels, osteoporosis, and certain forms of cancer.
* Set your treadmill at a 10% incline to burn 40% more calories during your workout.
* Working out puts women in a better mood, say researchers at Concordia University, Montreal. Over six weeks, 85 women completed mood surveys before and after exercise. Working out put them in better humor. The research suggests that the best, most naturalistic cure for depression is to get active!
* Women who walk at least three hours a week have a 40% lower risk of heart attack and stroke than sedentary women.
* Fatigue, weakness, listlessness, sore muscles, slow recovery, jitters, muscle cramps, indigestion, poor complexion, constipation, even the blues can be the result of lack of fluid intake. And thirst is a poor indicator of the body's need for water. A general rule of thumb: Drink twice as much water as it takes to quench your thirst.
* For years, golfers have shied away from weight lifting for fear that added bulk would impair their flexibility and speed. But a recent study has shown that golfers who weight trained for two months actually increased their club head speed by 5 miles an hour.
* If your muscles are sore the day after strenuous exercise, the best remedy is to work those same muscles again, but with less intensity. Warm up the muscles with light exercise, then stretch and take a warm shower.
* When muscles are sore and stiff from exercise, a warm soak in the tub and a pain killer may be all you need. But for more significant injuries, stay away from heat and follow the RICE (rest,
ice, compression, elevation) formula. Using an ice pack or ice wrapped in a wet towel, compress the area by securing the ice with an Ace bandage. Then elevate and rest the sore spot.
Swelling should go down noticeably in 24 to 48 hours.
* To strengthen the underlying muscles of the foot, place your bare foot flat on the floor and on the edge of a towel. Use your toes to grab and pull the towel, curling the toes under as you pull the towel towards you. This is a terrific exercise for runners, or any athlete whose feet withstand a lot of punishment.
* If you have a cold, or you feel one coming on, it won't hurt to exercise. As long as your symptoms are "above the neck," keep exercising - but at a less intense level. However, if your symptoms move "below the neck" (cough, fever), it's best to rest until you're feeling up to par.
* Hold your stretch. It takes time to safely lengthen muscle tissue. Hold your stretches at least 30 seconds - and up to a minute with a particularly tight muscle or problem area. It's not surprising that you burn more calories when you walk uphill than on level ground. But walking downhill also uses significantly more energy than walking on flat terrain.
* Playing just one sport or performing only one type of
exercise is likely to strengthen certain muscles at the
expense of others, leaving some tendons and ligaments weak
and vulnerable. Vary your activities to prevent muscle
imbalance and injury.
* One out of every four sports injuries involves the knee. Sudden change of intensity in your workout, working out with worn or ill-fitting shoes, and weak quadriceps muscles all contribute to knee injuries. Cycling and stairclimbing are excellent ways to
strengthen the quads.
* Arnold Schwarzenneger would change his exercise program every 3-6 months in order to force his body into new growth. Muscles adapt and need new movements to continue growing. Exploring a range of different exercises gives you a better idea as to which
exercises work best for you. You'll gain a better understanding of your body and how to achieve your best possible results.
* Exercise makes you smart, too! In a recent study, people who exercised regularly consistently outscored a sedentary group in tests of mental abilities.
Chris
