Fitness | Wellness Connection

Why Working Out Outdoors Helps

: Image by Getty Images via @daylife

There isn’t anything that is more frustrating than a workout routine that makes you wish you weren’t working out at all. There is nothing worse than the feeling that you just want the workout to end and that you aren’t getting anything out of the workout. It’s frustrating and could derail your entire workout if you aren’t careful.

Since working out is paramount to your fitness then you want to do whatever you can to keep your workouts going, even if that means giving yourself a chance to do your things outdoors.

Working outside can have some of the best health benefits. The first thing it will do is boost morale and help you mentally. Sometimes all your workout needs is a little variance. Sometimes just taking your run out onto the road means a ton to your mental stability.

So figure out what your cardio is and see if you can do it outside. If you run inside, then run outside. If you bike inside, then try hitting the open road. If you swim inside, then try swimming out at the lake or the ocean and see how much more challenging that is for you.

Don’t discount the idea that working out outdoors as a way to not only give your mind a fresh perspective but also to provide extra challenges. This will be a rather fun experience if you let it be. You will find that the natural hill and inclines of the city or the country will be enough to keep your legs guessing. If you do open water swimming then you will find out rather quickly that there is a big difference between that and the pool. Don’t make the mistake of losing out on valuable workout time just because you are too lazy to bring your workout outdoors.

How to Start Living Healthy

: Image by maximalideal via Flickr

Staying in shape should be an important part of your life. Being healthy and in shape starts with changing your lifestyle and getting rid of bad habits in favor of good ones. Making changes to your lifestyle might seem daunting at first, but if you do it gradually, you will not feel deprived or overwhelmed. Making small goals, meeting them and then making new goals will slowly get your life on the right track. Taking the first step toward healthy living is empowering, so take back control of your health and fitness.

Exercise is one of the easiest ways to stay fit. For many people, the problem is getting a regular exercise routine established. Once it is established and results are visible, it is easy to stay on track. If you are a beginner to exercising, start off with a simple routine. Even taking a brisk walk several times a week will help get your body back into shape. Make sure that you have appropriate shoes for exercising. A comfortable pair of running shoes is usually sufficient for walking. Once you become accustomed to walking, you can take that next step and start running.

Eating right is the other important aspect of healthy living. You can exercise all you want but if you are stuffing your body full of junk, you will not see any results. You do not have to swear off all sweets and treats. You just have to learn how to enjoy them occasionally instead of every day. Gradually replace unhealthy foods for healthy foods and treat yourself once in a while to a sweet snack. Moderating your portion sizes is another easy way to eat better. Instead of having two sandwiches at lunch, have a sandwich and an apple. Making gradual changes will have you living a healthy lifestyle in no time!

Fitness for Skiers

: Image via Wikipedia

Fitness is vitally important to skiers, considering the rigorousness of the sport. Anyone interested in taking up either downhill or cross-country skiing must train for months beforehand to prepare for the demands that this intense activity will make on the body. When done right, though, skiing offers tremendous benefits to the health and wellness of its devotees.

Skiers dedicate themselves to a year-round fitness program designed to build and strengthen and develop flexibility in their leg muscles and the other parts of their bodies that will be called upon during a run down the slopes. Commitment and discipline are key components of any pre-season program. Health medicine experts stress strength, flexibility and cardiovascular endurance for the novice skier and suggest that she begin with moderate exercises that flex and strengthen muscles, tendons and ligaments and concentrate on those areas for at least a month or two before hitting the slopes for the first time. Pre-season fitness exercises reduce the chance of injury later on.

Strong leg muscles help skiers maintain control on the slopes or the cross-country trail. Hiking is an excellent activity to undertake during the warmer months for developing the strength needed to maneuver the uneven terrain that skiers often encounter. Flexibility is vital to injury prevention. Skiers should particularly focus on stretching exercises to benefit the connective tissues of the upper legs, back, shoulders and hips and avoid injury. Tendons and ligaments in the joints in these areas need to be flexible and strong. Fitness trainers suggest 20 to 30 seconds of stretching both before and after workouts for optimal benefit.

Cardiovascular endurance gives skiers the strength to remain on slopes or trails for long periods of time. Skating, swimming and bicycle riding three to five times a week, for 30 to 45 minutes at a time, build the stamina that skiers need. Novices would do well to consult a fitness trainer at their local gym for advice on skiing fitness that will include both exercise and diet suggestions. Proper nutrition is just as important as strong muscles!

Pilates for Fitness

: Image via Wikipedia

Pilates fitness exercises work wonders for the health and wellness of people over the age of 50. Increased flexibility, alignment, coordination and core muscle strength are but a few of the benefits from a regular Pilates program. Pilates incorporates a philosophy of mind and body control that is based on the concept and low impact and non-aerobic exercises developed by German-born physicist Joseph Pilates in the 1920s.

One of the beauties of the Pilates approach to fitness lies in its adaptability. Anyone can achieve positive results through either a traditional or modified exercise program provided she commits herself to improved health. Pilates’ focused physical movement and deep breathing improve health and wellness at all fitness levels. Exercises begin with the core back and abdominal muscles (the “powerhouse”) and radiate outward to engage every muscle group in each session.

If followed consistently, Pilates exercises will improve strength and flexibility, muscle and mind coordination, posture, balance, core strength and increase circulation and lung capacity. Quality, rather than quantity, of movement is stressed. For people suffering from conditions like fibromyalgia, Pilates reduces joint pain and muscle tension, improves muscle tone and promotes relaxation. Its gentle movements greatly alleviate widespread pain. However, health medicine experts do recommend that fibromyalgia and chronic fatigue sufferers space their Pilates workouts a few days apart. A greater frequency could trigger a flareup of symptoms.

Fibromyalgia sufferers interested in joining a Pilates program should first consult their physicians, just as they would before beginning any other fitness regimen. A health medicine professional can suggest specific muscle groups that the fibromyalgia patient can target in her exercise program for maximum relief of her symptoms. Gentle workout sessions spaced a few days apart safely keep muscles and joints flexible and pain to a minimum. The improvements in overall health and wellness realized from participation in a Pilates program certainly make the effort worthwhile!

Using a Finger Pulse Oximeter and More for Exercise Help

: Image via Wikipedia

When you start out on a new exercise routine, there are several things that you should do first. For example, you should see your doctor and make sure that there aren’t any specific exercises that you shouldn’t be doing. Depending on your age, weight, and any medical conditions that you have, there can be exercises that will be deemed dangerous. Rather than just jump into an exercise routine that might hurt you, make sure your doctor approves. In addition to that, there are items you can buy that will help you determine whether your exercise routine is doing what you want it to.

One of these is a finger pulse oximeter. With this, you can see how much oxygen you’re getting and what your heart rate is, so you can make sure that you’re staying healthy and safe during your exercise routine. You can also make sure that you’re hitting your target heart rate, and that you’re not losing out on too much oxygen. Without enough oxygen in your body, you could pass out – which could be very dangerous if you’re exercising at the time. You don’t want to take a chance with your health, of course, so monitoring your oxygen levels can help you stay safe.

As you get ready to start an exercise routine, be sure that you have the proper equipment, that you have a safe and secure place to exercise, and that you start off slowly. You don’t want to end up hurting yourself and not being able to exercise for a while because you tried to get into it too quickly. You don’t have to be in a big rush. You’ll get to the fitness level you want to be at if you just stay focused on it and keep moving forward with your goals.

Learn How to Get Fit in Three Minutes

: Image by lululemon athletica via Flickr

Whether you’re a busy person juggling a full-time job and parenting responsibilities or you’re a business professional with a full load, you may find it difficult to get to the gym on a regular basis. Many health care professional advocate 30 minutes of moderate exercise every other day in order to get the most benefit from your fitness routine, but that may be changing. Research may confirm people can improve their fitness and endurance levels with just three minutes of exercise a day provided they do the right thing in those minutes.

Japan’s National Institute of Health and Nutrition tested rats to compare hours of exercise to short bursts of exertion. One group of rodents swam in water for two three-hour sessions, while another group underwent short but frenzied intervals of swimming. Researchers added weight to the rats in the second group to increase the workout’s intensity. At the end of the experiment, both groups showed molecular changes associated with an increase in endurance.

A study conducted by Dr. Martin Gibala with McMaster University’s Department of Kinesiology in Ontario, Canada shows similar results. In this study two groups of college-aged participants underwent testing using stationary bikes. The first group rode the bikes for 90 to 120 minutes at a sustainable pace. The second group rode the bikes for short 20- to 30-second intervals with a four minute rest between each one for four to six repetitions. At the end of the study, both groups had similar results: the muscle tissue indicated an increase in fitness and endurance levels almost identical between the groups.

Researchers are running more studies, but the results could revolutionize what health care professionals understand about fitness. Individuals who want the benefit of exercising for a few short minutes will need to find a way to go all out and push beyond the normal comfort zone associated with exercise in order to get the same results as study participants. If you’re up for the challenge, make sure you pick an activity that’s easy on your body, like cycling or swimming, rather than impact-inducing activities like running.