Archive for January, 2016

How Much Is Enough? Less is More!

How Much Is Enough? Less is More!

1240033_909293612475960_3144498123480991283_n We’ve all been guilty of using father time as an excuse for skipping on exercise but experts say there is a misconception about how much exercise is really needed at one time. Instead of investing an hour in one shot, you can just as easily increase your fitness level by fitting in 10 minute intervals of exercise throughout the day.

According to the Canadian Physical Activity Guidelines, for adults aged 18-64 to achieve health benefits they should accumulate at least 150 minutes of moderate – to vigorous – intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.

Also you don’t need to join a fancy gym or buy pricey home equipment to build a good fitness program either. If you can’t do an actual workout, get more active throughout the day in simple ways, by taking the stairs instead of the elevator or speed up your household chores.

However, to really burn calories and lose weight (if that is your goal) you’ll want to get your heart pumping and break a sweat. The key thing to remember is to pace yourself, especially if you are just a beginner.

At the Gym, my top recommendation is a Spinning class – the pace can be set by the individual and using the bike is easy on the knees (a key complaint for many beginner or novice trainees). For those at home workouts I use a free app called let’s WOD Workout of the day. It’s basically a workout through a deck of cards. Choose four of your fave exercises (one per suit) and do the reps as they randomly come up on your phone until the pack is complete. Take breaks as you need to and try to pick 4 exercises that target different parts of the body. Here are a few suggestions to kick you off:

image1 Squats or Jump Squats for higher intensity
Lunges
Push-ups (on your knees optional)
Tricep dips off a chair
Shoulder Press
Calve Raises
Crunches
Sit-ups
Mountain climbers

In 2016 Wise up to the Benefits of Exercise & Get Physical!

Being active is one of the preventative measures that you can take to help prevent colon cancer, plus it just makes you feel better all around. To help you get on track for 2016, we have created a 3 part blog post to get informed and hopefully you’ll share it with your loved ones!

get-fit-2016With the New Year in full gear, we all want to feel and look better. For most of us this meant incorporating regular exercise into our resolution plans – but have you stepped up to the plate yet? Whether you love it or hate it, the reality is incorporating even small amounts into your daily routine can reap a ton of benefits, some of which may even surprise you!

We’ve all heard that regular exercise and physical activity are beneficial for weight management and can vastly improve the quality of our lives but what else? And how much is enough?

Exercise Benefits:

It Helps You Manage Your Weight

The first rule to any weight loss program is to burn more calories than you consume, and physical activity can help you do that. While cardiovascular exercise view site is both ideal for weight loss and general physical health don’t toss strength training aside. By increasing your muscle mass, you increase your calorie-burning metabolism. This means that by replacing fat with muscle, your body will burn more calories at rest.

It Boosts Your Energy Levels

Regular physical activity can improve your muscle strength and boost your endurance. Exercise oxygenates the blood and delivers nutrients to tissues, revving up the cardiovascular system and boosting circulation. That means your heart and lungs don’t need to work as hard to function.

It Combats Chronic Disease

No matter what your current weight, being can active has an important role on our overall health, especially for our hearts. It boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Other health problems and concerns that can be addressed by a regular exercise regime include; stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer (including colon), and arthritis.

It Improves Your Mood

Simply put, exercise view site is the best natural stress reliever out there. Whether you push it in an intense spinning class, go for a walk or stretch it out in a mind-body combination yoga workout, you’ll feel better and more relaxed afterwards. Why? Physical activity stimulates the release of feel-good brain chemicals like endorphins. Plus using your muscles allows you to rid them of tension. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

It Promotes Better Sleep

Sleep struggles? Regular exercise can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

It Enhances your Sex Life!

Does your partner hear the words not tonight often because of fatigue or your feelings of low sex appeal? Regular physical activity can increase your energy and help you look and feel better about your body image, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity for women can lead to enhanced arousal. And for men, it can help reduce issues of erectile dysfunction.

Nest Week’s article:

How Much Is Enough? Less is More!