December 2007 - Posts
By Kathy Kaehler
Every year millions of Americans make a New Year’s resolution to shape up. But for many, those good intentions are gone by the time they plop on the couch for the Super Bowl.
To really get fit in ’08, you’ll need a good game plan. Here’s how to put one together:
1. Set a goal. Don’t just say you want to exercise more. Be clear about what you want to accomplish – weight loss, more energy, better health, greater endurance, stress reduction, etc. – then get specific. Small, realistic goals (losing 10-15 pounds by swimsuit season, rather than 40, for instance) are most likely to lead to success. Write down your goal and tell it to friends and family members so they can offer support throughout the year.
2. Devise a practical strategy. Look at your work and home schedules and figure out the best time to exercise. Then set up your workouts on your calendar, writing in specific fitness appointment times.
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By Gina Lombardi
'Tis the season of indulgence, a time when many of us get little more exercise than lifting a glass of eggnog.
But unless you want to start looking like that jolly old elf with the jelly belly, it's a good idea to try to get some physical activity and to exercise restraint at the buffet table.
Here are 6 simple steps to limit the damage during the holidays:
*Work out in the morning. Get moving before all the hustle and bustle starts. Bear in mind that most gyms have limited hours on holidays, so check with your club. If the gym is closed, consider a brisk walk or some calisthenics at home. You could also do a DVD workout or follow a fitness program on TV.
*Eat before the party. Don't skip meals earlier in the day to save your appetite for the holiday party. You will be ravenous and end up eating everything in sight -- and then storing it exactly where you’ve been working so hard all year long to get rid of it!
*Play in the snow. Gather up a group and get outdoors for a day of fitness fun -- skiing, snowboarding, snowshoeing or good old-fashioned sled riding.
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By Rob Parr
When it comes to getting in a good workout, longer doesn't necessarily mean better. Knowing some key exercise shortcuts, you actually may be able to put in less time at the gym and get even better results.
Here are some of my favorite ways to accomplish more in less time:
*Really pump things up. Use heavier weights and exercise each muscle group to complete failure in one short set. This means selecting a weight that you can’t lift any more than 6 or 8 times in good form. Of course, it’s a good idea when strength training to mix things up with a combination of sets and reps, but don’t forget to incorporate this all-out approach into your training regimen. It’s a great way to give your muscles a good hard workout.
*Skip the breaks. Instead of resting between weight-training sets, move directly to the next exercise. You’ll get through your routine faster and keep your heart rate up, too.
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By Jeanette Jenkins
With the steep fuel prices, you probably know exactly how much gas it takes to fill up your car. But I’m betting that most of you don’t know how much food it takes to fuel your body, or how many calories you burn while your engine is running.
Knowing this information is important for losing weight or keeping it off. If you overflow your car’s gas tank, the extra gas just spills out on the ground. But of course, if you eat too much food and don’t burn it off, it sticks around – on your hips, thighs and that other spare tire.
So to stay slim and trim, or to lose weight, it’s important to know how fast your engine is running.
A key number is your resting metabolic rate (RMR), which is the number of calories your body burns at rest. One way to determine your RMR is by using a formula, such as the Harris-Benedict equation:
*For women, 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years)
*For men, 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age in years)
This formula is standardized, so it will give you an RMR but, because we’re all different, it may not be especially accurate for you.
Devices that measure metabolism are another option that have become increasingly popular at gyms. They go by the names New Leaf and BodyGem. You simply breathe into a mouthpiece or face mask, and the devices give your individualized RMR reading. Costs range from about $80 to $180, and some fitness centers even include this testing in their annual memberships to help members achieve their goals.
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