“Make additions to cardio walking to kick it up a notch - St. Petersburg Times” plus 1 more

---

Make additions to cardio walking to kick it up a notch - St. Petersburg Times Posted: 31 Dec 2010 12:40 PM PST GETTING fit By Lynn Gray, Special to the Times In Print: Saturday, January 1, 2011 Here's a sample training program suitable for someone who has been cardio walking for a few months and is ready to increase intensity: Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Emphasis Resistance Intensity Duration Intensity Rest Resistance Duration Activity Spinning class or bicycling for an hour Interval training for 1 to 2 miles 3 to 4 miles of ratio movement 3 to 4 miles of threshold movement Low-intensity activity, such as gardening 5 sets of 1 to 2 minutes up hills or stairs; recovery going down 4 to 5 miles of ratio movement New Year's resolution time is here, and if you followed my Walk to Run program in 2010, you might be resolving to kick your cardio-walking routine into a higher gear. Running could be the next logical step for you. Miles of cardio walking have made your legs, core and upper body strong. Your aerobic capacity has soared, and along with it, your sense of vigor and well-being. Maybe you've even completed a distance event such as a 5K or a half marathon, which empowered you with a sense of accomplishment and a desire to improve. As you've gotten stronger, you might find it feels more natural to jog or run. But not everyone prefers or can afford to put their total body weight — ever so briefly — on one leg, over and over again. Knee problems, back problems, arthritis in the feet, scoliosis, heart rate issues and excess weight are all factors that could make it wiser to stick with cardio walking. But running does offer clear advantages to consider. You are moving quicker, firing up your metabolic rate. Running requires deeper, faster breathing, improving cardiovascular ability. For some, changing between walking and running can prevent overuse injuries, because the muscle groups used are slightly different. A running workout takes less time, and we can all use that. If you do decide to add running to your workout, you'll find many similarities between a walking program and a running program. Let's review the four critical components of distance training: • Duration — the average amount of time or miles you can cardio walk or run. • Frequency — the number of days each week you work out. • Resistance — the conditions that might add to the difficulty of your workout, such as hills, wind, soft ground, heat or rain. • Intensity — the speed of your gait, defined in steps per minute, stride length and the time it takes you to go a given distance. As you go from cardio walking to running — or even if you decide to stick with walking, but increase your speed, here are ways you can add resistance and/or intensity: • Hill training is the most functional way to add resistance plus develop specific leg and arm strength for both walking and running. They're scarce around here, but you can always find a bridge, a parking garage, stadium steps or office building stairs. Going up the steps gets your heart rate up; going back down allows for recovery. • Ratio training increases intensity by mixing jogging or running with cardio walking. Try alternating two minutes of walking with two minutes of jogging until you've been moving for a half-hour, or 3 miles, for instance. • Interval training. Go to a track, or find a 1-mile distance and divide it into quarter-mile lengths. Time yourself as you run or cardio walk as fast as you can for one-quarter mile. Rest for an equal time. Go another quarter mile, rest an equal time. Then go for a half mile, rest an equal time. Do a quarter mile, rest, then another quarter mile and rest. All told, you'll have gone for 1 1/2 miles at your top pace. • Threshold movement. As you cardio walk or jog at an easy pace, throw in 15 to 30 seconds of fast-effort movement every five minutes. Then resume your easy pace. • Cross training. Activities such as biking, spinning or aqua jogging will increase leg power because of the added resistance of pulling up, pushing forward and pushing down. Lynn Gray is the founder of Take ... The First Step in Tampa. Check out her website at www.FirstStepPrograms.com or email her at lgray88@yahoo.com. ON THE WEB If you missed Lynn's Walk to Run program last year in Personal Best, you'll find the 10-part series at tampabay.com/health. [Last modified: Dec 31, 2010 03:30 AM] Click here for reuse options! Copyright 2010 St. Petersburg Times This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

Bone Health: 8 Workouts That Strengthen Your Bones (PHOTOS) - Huffingtonpost.com Posted: 30 Dec 2010 05:03 AM PST Strong bones take work. Aside from adequate vitamin D and calcium, bones require challenging, weight-bearing exercise to remain sturdy. Easy, light workouts won't do the trick. "The exercise must place a load on the bone that's heavy enough and different enough to stimulate a bone response," says Robyn Stuhr, American Council on Exercise spokesperson and clinical exercise physiologist. If you're not worried about bone loss because you're a male or young, keep in mind that weak bones can strike at any age and occur in both men and women, according to the National Osteoporosis Foundation. In fact, 20 percent of those affected by osteoporosis are men. Bones most at risk for osteoporosis include the spine, hip and wrist. Fortunately, working out with resistance (for example, your own body weight, tubing, dumbbells, medicine balls) and regular impact-based cardiovascular exercise can help. However, a bone-strengthening routine requires some specifics. To be effective, strength training should be performed two to three days a week, and weight-bearing endurance (cardio) exercise should be performed three to five days a week," says Stuhr. The amount of weight you should use varies, depending on overall health and the bone fitness of the individual, so be sure to start slow and check with your doctor if you've been diagnosed with osteoporosis or osteopenia before starting an exercise program. Also, be aware that exercises strengthen only the bones involved in the exercise. For example, performing squats will strengthen leg bones but won't help wrist or shoulder bones. Ask your doctor or fitness professional for exercises that will help you target areas that need strengthening. More From Aol Health: Belly Fat Puts Women At Risk For Osteoporosis Osteoporosis Drug Tied To Throat Cancer Risk Breaking Down Bone Myths Not into it I can do that  | Become a fan Picked These as the Top 5 Slides in the Slideshow loading...  | Become a fan Picked These as the Top 5 Slides in the Slideshow loading... This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610

“Back to basics week 9: Frugal fitness and health - WRAL”

---

Back to basics week 9: Frugal fitness and health - WRAL Posted: 30 Dec 2010 10:47 AM PST Week 9 of the Back to Basics series focuses on fitness and health savings. Gyms, basic medical expenses and prescriptions can all be a drain on your budget. Following are some ideas to help you cut those costs. Fitness Joining a state of the art gym may not be in the budget, but don't let cost be the reason you avoid a workout. Exercise can improve your self-image and attitude, increase your energy, and reduce the risks of many health conditions. Remember to speak with your doctor before starting any exercise program. Put on your walking shoes: One of the easiest ways to exercise is to walk. You can walk in your neighborhood, the park, a school track and just about anywhere. If the weather is cold or rainy, go to your local mall and do laps for 30-45 minutes. Walk with a friend to stay motivated. Listen to music that keeps you moving quickly and you will get a great fast-paced workout. When I go walking or get on the torture machine at the gym (the dreaded elliptical), I listen to songs from the Curves Cardio series. Many of them are remakes from songs I listened to as a teen and twenty-something but remixed with a great fast beat that keeps me motivated. The link is in the box above. Click on Curves Music to see the many upbeat CD's available. Exercise with your children: Playing basketball, riding bikes, jumping rope, swimming and running are all excellent ways to get and stay in shape. In addition to helping yourself, when you exercise with your children you demonstrate the importance of keeping fit and help them avoid the obesity that affects so many of today's children. Out and about workout: Whenever you leave your house, you can find ways to increase your daily amount of exercise. If you can bike, jog or walk to work you have not only exercised, but you have saved on gas as well. When you have the option to take the stairs vs. the elevator, get stepping. When you drive somewhere, park a little farther away than usual so you will have to walk a few extra paces. The key is to keep moving and not in the direction of the refrigerator! Create your own aerobics class: You can take an aerobics, yoga or stretching class anytime you want with exercise videos or DVDs. Try out exercise videos/DVDs from your local library, video rental store or a friend's collection. If possible, review a tape before buying one to ensure you will enjoy the routine. Shake things up: During the week, enjoy more than one type of exercise. You will keep from getting bored and you will work out different parts of your body. Fitness experts recommend exercising for at least 30 minutes every day. Again, remember to consult with your doctor before beginning any exercise program. Negotiate gym fee: In this tough economy, many health clubs are seeing a decrease in membership. Negotiate for no enrollment fee and a reduced monthly cost. It can't hurt to ask! Many gyms also offer discounts when you enroll with a friend. Medical Expenses When it comes to healthcare it is up to you to be a good advocate for yourself regarding your medical costs. Health insurers are in business to make a profit. The hospitals and doctors are busy treating patients needs while keeping an eye on their own bottom lines. You are the only one whose primary concerns are you and your money. Following are steps you can take to protect yourself from medical billing and insurance errors, as well as reduce your costs for prescription medication. Understand your insurance coverage: It is vitally important that you understand what is (and is not) covered under your health insurance policy. If a procedure, doctor's visit, hospitalization or other service requires prior authorization, make sure you get it. Do not assume that everything is covered based on your doctor's approval. Call your insurance company yourself to verify that authorizations are granted. Identify doctors who are in-network to avoid paying additional out-of-network costs. To determine in-network doctors for your area, visit the insurance company's Web site or call the customer service number listed on your insurance card. Keep detailed notes about authorizations, treatment, and all contact with the insurance company. If there is a dispute about coverage authorization, you will need to know with whom you spoke, what was said and the dates of your conversations. Coordinate Benefits: If you and your spouse have health insurance through each other's employers, make sure that the insurance companies coordinate benefits when there is a claim. The primary insurance company (usually the insurance provided by your own employer) will pay first and then the secondary insurance provider (usually your insurance provided by your spouse's employer) will pay their share of the remaining balance. Stay on top of your medical bills: Verify that the charges on your medical bills are accurate. Overcharging is a common occurrence and unless you notify the doctor or hospital, the error will not get corrected. Errors you should look for include billing twice for the same procedure, billing for medicine that was never given, billing for equipment that was not used, billing for a longer period of time than something was actually used and billing for a lab test that was ordered but later cancelled. Use a three-ring binder to organize your medical bills, EOBs (Explanation of Benefits sent by the insurance company), and detailed records of communication with your insurance company and health care providers. Appeal, appeal, appeal: If you plan to dispute a charge with your insurance company, be prepared! Take detailed notes regarding all contact you have had with the insurance company and the medical provider. Write down dates and times of calls, names of people you have spoken with, and details about the conversation. When an insurance company denies a medical claim, you need to contact them immediately to discuss the denial. Often, a clerical error is detected during the first call and the claim is paid with no further difficulty. If the claim has not been paid after your first phone call, ask the customer service representative what the procedure is for requesting a review of your claim and follow through with all the requirements. If your claim still is not approved, contact your state's Department of Insurance to seek assistance. Flex your medical dollars: Many employers offer medical flexible spending accounts (FSA) that allow the employees to contribute pre-tax dollars to be used for non-reimbursed medical expenses. When the employee has an out-of-pocket medical expense, they can use the flexible spending account to pay for those expenses. Contact your Human Resources department for more information. Check out the article by Bankrate.com about Flexible Spending Accounts at the link in the box above.   Lower Prescription Costs As the price of prescription drugs increase, consumers are forced to identify ways to lessen those expenses while still taking care of themselves. Generic Drugs: Generic prescriptions can cut the cost of brand name drugs by more than half in some cases. Let your doctor know you are trying to keep expenses down. Indicate that you prefer the generic form of a drug if it will be just as effective. Ask your doctor if generics are a good option for you. Samples: Doctors' offices receive samples from drug companies to give to their patients. Most doctors are happy to give you a sample or starter pack of these drugs. This lets you and your doctor have an opportunity to see how you react to the drug before you purchase a month's supply or more. Just ask your doctor for a sample on your next visit. Mail Order: Some insurance companies allow members to mail order up to three months worth of a prescription for the cost of one month. This will cut your annual costs significantly! Ask your insurance company if they offer this benefit. Prescription Transfer Incentives: Many pharmacies offer incentives if you transfer prescriptions to them (usually gift certificates from their stores). For example, you may have a coupon that states that you will receive a $10 gift certificate from Target with any new or transferred prescription filled at that pharmacy. In NC, there are many stores that offer prescription transfer coupons from time to time including Rite Aid, CVS, Target, Kmart and Harris Teeter. Shop at Local Warehouse Clubs and Big Box Stores: Many warehouse club pharmacies and big box stores like Walmart offer prescriptions at a lower price than traditional pharmacies. Call your local warehouse clubs to compare prices. Medicare Prescription Drug Coverage: Medicare prescription insurance is available for a monthly premium. There are a number of eligibility requirements and plan options. Visit http://www.medicare.gov for more information. Partnership for Prescription Assistance: The Partnership for Prescription Assistance (PPA) is a national group consisting of pharmaceutical companies, doctors, patient advocates and pharmacists. The PPA offers access to over 475 public and private patient assistance programs designed to provide free and low cost prescriptions to those who have no prescription coverage. Once you provide the required information, you will be sent applications for the plans for which you appear to qualify. Depending on the program you choose, you will be able to pick up your medicines at your doctor's office or local pharmacy or have them mailed to you. For more information see http://www.pparx.org or call 1-888-477-2669. Together RX Access TM Card: Sponsored by large, well-known pharmaceutical companies, the Together RX Access TM Card offers discounts on prescriptions from 25% - 40% off the retail cost of name brand and prescription drugs, as well as other prescription products. The card is free and there are strict eligibility requirements. When using the card, you will receive your discount at the pharmacy and there are no refund forms to submit. Discount amounts depend on the individual pharmacies and their pricing structure, as well as the specific drug purchased. Go to http://www.togetherrxaccess.com or call 1-800-444-4106 to find out more information. Decrease Dental Expenses Dental Schools: Many dental schools offer patient care at greatly reduced fees. UNC has a patient care program found at the link in the box above. Good Oral Hygiene: I once asked my dentist what he thought was the best way to cut dental expenses. His answer was, "Floss!". Prevention saves money and decreases dental problems. Brush, floss, you know the drill (in order to avoid the drill!). Negotiate: Many dental offices will negotiate rates when you let them know you have no dental insurance. Don't be afraid to ask about coupons, referral discounts or other options for lowering your dental costs. Compare dental insurance and discount dental plans: Compare traditional dental insurance with discount dental plans to see which better meets your needs. For more information on types of dental insurance see the link above. Please share the ways have you found to cut your medical and fitness expenses. I am off to grab some floss, strap on my sneakers for a walk and go transfer a prescription! As I always say, it's your money – spend it wisely!   Copyright 2010 by Capitol Broadcasting Company. All rights reserved. This material may not be published, broadcast, rewritten or redistributed. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610

“Health Matters: Get Fit INFINITE to be healthy in the new year - Freeport Journal Standard”

---

Health Matters: Get Fit INFINITE to be healthy in the new year - Freeport Journal Standard Posted: 28 Dec 2010 03:07 PM PST Freeport, Ill. — The holidays are filled with good food and good cheer. For many of us, this leads to unwanted weight gain, and that becomes a big motivator for making New Year's resolutions to "lose weight," "eat better," or "go to the gym more." Unfortunately, many New Year's resolutions don't last very long. Fitness facilities see a large increase in new membership, and their current members frequent the gym more often. Treadmills that were open during the fall are in high demand for the first month or two of the new year. Sadly, after a couple months, many of the highly motivated members slowly decrease their healthy activities. Yo-yo dieting goes hand-in-hand with this. Those who typically are motivated to go to the gym and lose some weight may also look for quick and easy ways to diet. With so many different types of diets out there, it can be very confusing to figure out what really is best for you. To get good results and keep any weight loss off, you must be ready and willing to make a lifestyle change. Living a truly healthy lifestyle takes commitment, time and energy, but the payoff is worth it! By living a healthy lifestyle you will benefit from weight loss and maintenance, increased strength and stamina, overall improvement of health and be comfortable with your body. If you are ready to take control and start a healthy lifestyle, here are some tips to get you started. Diet As you plan meals for yourself and your family it is important to make them well-balanced. This means your plate should not be full of one type of food. It is recommended that a person consume 5 servings of fruits and/or vegetables a day, so include lots of them throughout your day. Portion control is another big piece of a healthy diet. As you are setting the table for dinner, use small plates to encourage smaller servings, which will help to reduce and control your food intake. Exercise Eating healthy is a big part of a healthy lifestyle, but exercise is just as important. An average adult should exercise for at least 30 minutes five days a week. Cardio workouts (for example, walking, running and aerobics) are key to weight loss. It is also important to include strength training in your workouts (for example, sit-ups, push-ups and weights). Screens Each person is unique. There is no one diet that will work for everyone, or one workout that everyone can do. Your healthcare provider can help you determine what options are available to you and determine what your body can handle. Screens such as glucose testing, blood pressure and cholesterol are available through FHN. There are many free screens available as well as other beneficial screens that have a cost associated with them. Get Fit INFINITE Education Being educated will also help you to succeed. There are many books and on-line resources available to you. FHN also provides educational programs such as Create Your Weight and Get Fit INFINITE to help those who would like to live a healthy lifestyle get a jump-start on their goals. With Get Fit INFINITE, you get the best elements of our traditional Get Fit program in an updated, online health and fitness program that you can start any time and stay with as long as you like. For only $3 a week, you get your own personalized online tracking system to earn points for good nutrition, exercise, participating in appropriate health screenings for your age and gender, and attending health education events. You can accumulate points for all kinds of prizes. You'll get free trial memberships to area fitness centers, as well as e-newsletters and invitations for activities and events especially designed for Get Fit INFINITE members. Get Fit INFINITE is the only local health and fitness program that includes both baseline and ongoing screenings for important health indicators including weight, blood pressure and cholesterol as well as other optional tests. Living a healthy lifestyle isn't always easy, but it is worth the benefits you'll see. As you make your New Year's resolutions for 2011, try "live a healthy lifestyle" instead of "go on a diet" or "work out more." If you stick with it, your rewards can be great! Autumn Musser coordinates the Get Fit INFINITE program. For more information on getting healthy and Get Fit INFINITE, visit www.fhn.org.   This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610

“Aerobics, interval training, kickboxing among rec classes - Fremont News-Messenger”

---

Aerobics, interval training, kickboxing among rec classes - Fremont News-Messenger Posted: 28 Dec 2010 05:41 AM PST BELLEVUE -- Fitness instructor Mandi King and the Bellevue Hospital have teamed up to offer fitness classes at the Bellevue Recreation Center Shelter House, 110 Cherry Blvd., directly behind Mil'Lympic Swimming Pool. The classes are available to all. King is a certified health educator, personal trainer and group fitness instructor. She has taught fitness classes for the past eight years. Classes include: Regular aerobic classes -- Tuesdays and Thursdays from 4:30 to 5:30 p.m. Senior Aerobics -- Senior Friends for Fitness classes suited for ages 55 and older, Mondays and Wednesdays from 9 to 9:45 a.m. These classes feature a warm-up period, low impact aerobics, stretching and a cool-down period. Kickboxing -- Cardio kickboxing class featuring punches, kicks, strength training and cardio moves. Tuesdays and Thursdays from 6 to 7 p.m. Interval Training -- Uses strength and resistance bands to increase strength and flexibility and aerobic exercise to increase cardiovascular endurance and reduce body fat. Saturdays from 8:15 to 9:45 a.m. Participants for any of these classes are encouraged to consult their family physician before joining any exercise program. Class fees are $3 per class or 12 classes for $30. For information on any of the fitness classes at the Bellevue Community Center, call King at 419-483-4040, ext. 4625. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610

“Under my tree: Jillian Michaels' 3-in-1 Aerobic Step - Burlington County Times”

---

Under my tree: Jillian Michaels' 3-in-1 Aerobic Step - Burlington County Times Posted: 22 Dec 2010 05:34 AM PST Just when I thought I was going to get a break from "The Biggest Loser," my husband and I opened our Christmas presents to each other. We open them early every year; it's a tradition we started to celebrate the anniversary of his proposal/our engagement, which happened just before Christmas 2006. Anyway, I ripped the wrapping paper off a big heavy box to see...Jillian Michaels smirking at me. I can't get away from her, no matter how I try! Hubby got me Jillian's 3-in-1 Aerobic Step, which is really a gift for both of us because we do a circuit workout together on the weekends. I've said before that I highly recommend circuit training if you've hit a wall with cardio and weights and want to lean up and tone your body. And even if this step apparatus didn't bear Jillian's ubiquitous name/face, I would recommend it as an addition to your circuit. You can use it as a step, a balance board or a rocker board, and the detachable resistance bands allow you to work additional muscle groups. It's easy to switch between the three forms. I like using the balance board feature, standing on the board in a half-squat while doing bicep curls with the bands, or doing mountain climbers while holding onto the board. The step isn't very high, so you'll definitely want to get creative when you use it -- maybe do jump-squats or lunges on and off it. And if you can't incorporate the step into a circuit, it comes with a DVD (starring Jillian, of course) and poster filled with recommended exercises (modeled by Jillian), so you can use it for a full workout. Fitness-related gifts are my absolute favorite, so I'd say the hubby hit a home run with this one. Well, maybe a triple. I asked for a Bosu. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610

“Is Interval Training the Best Option for Cardio Workouts? - Associated Content” plus 1 more

---

Is Interval Training the Best Option for Cardio Workouts? - Associated Content Posted: 23 Dec 2010 08:06 PM PST First we must clarify one thing. There are too many myths about what is the best cardio workout for weight loss. Some say that just a half an hour is sufficient, but others say there must be more than half an hour to start burning fat. Some say you train every day, but others say they just do cardio 3 times a week. And some experts say that cardio is better in the morning, but others say at night. That's why I've dedicated enough time to learn about this, delete all the myths, and to know the best way to lose body fat percentage with the best cardio session. Well, for starters, a good cardio workout is not going to happen if you don't have a good diet, so I suggest that you go to a nutritionist first. Or else, try one of the popular diets, but the best part is that someone will help you control your weight. Get something that will encourage a goal, and do not start this unless you're going to continue. You need consistency in this exercise and you will soon see results. Now, you're ready to burn more calories without spending more time in the gym. Are you ready to switch to a more dynamic routine? If you are then should try aerobic intervals as a routine. This routine makes elite athletes, but also can be done by a person who exercises normally. You must be healthy to perform this routine. The routine involves constant changes in your heartbeat, so you must be healthy in order to train this way. If you consider yourself healthy, you have no heart problems, and you're not injured, it's time to begin. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

Infallible Home Cardio Workouts - Associated Content Posted: 24 Dec 2010 07:34 AM PST The heart is a muscle. If it crashes, the whole lot follows. In other words, you end up either immobilized or dead so it's essential that your heart remain operating at its best possible level. Choosing where you will go to work out is an extraordinarily essential step in accomplishing your health aspirations. A lot of dynamics will go into this assessment. When you have settled on where you will go to work out you can get going on resolving your strategy for how you will exercise. To a certain extent, memberships to a gym can be costly and may contain other things that you don't require; for instance, child care or pools. Besides, if you work out at home you won't have to be apprehensive about the most up-to-date developments in training clothes as odds-on you will be keeping fit on your own at home. In conjunction with the pecuniary advantages, working out at home may aid those who are not fond of working out publicly. If you are terrified of how you appear in gym garments, it is extraordinarily reassuring to recognize that the solitary individual who has to be with you as you train at home is you. Besides, working out at home doesn't require being anxious about time at all. If you require other services than simply weights and equipment, the gym may have just what you want. If you propose to go swimming in a triathlon, you'll discover the pool at the gym to be definitely what you have to have to train. Going in swimming is a grand way for your body and heart to keep fit. Generally speaking, choosing to work out at home or at the gym is a selection you ought to make founded on your aspirations and own inclination. The primary assessment you should make is what kind of surroundings you want to be in and how you want to realize the health objectives in your life. Methods To Exercise At Home 1. An extended aerobic workout IS NOT the top way to lose weight! How many of you can spend 45 minutes exercising on aerobic style equipment and then an additional 30 minutes with weights? 2. You can get momentous weight loss outcomes by working out just 20 to 30 minutes per day or less! You simply are required to do it correctly! This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610

“Under my tree: Jillian Michaels' 3-in-1 Aerobic Step - Burlington County Times”

---

Under my tree: Jillian Michaels' 3-in-1 Aerobic Step - Burlington County Times Posted: 22 Dec 2010 05:34 AM PST Just when I thought I was going to get a break from "The Biggest Loser," my husband and I opened our Christmas presents to each other. We open them early every year; it's a tradition we started to celebrate the anniversary of his proposal/our engagement, which happened just before Christmas 2006. Anyway, I ripped the wrapping paper off a big heavy box to see...Jillian Michaels smirking at me. I can't get away from her, no matter how I try! Hubby got me Jillian's 3-in-1 Aerobic Step, which is really a gift for both of us because we do a circuit workout together on the weekends. I've said before that I highly recommend circuit training if you've hit a wall with cardio and weights and want to lean up and tone your body. And even if this step apparatus didn't bear Jillian's ubiquitous name/face, I would recommend it as an addition to your circuit. You can use it as a step, a balance board or a rocker board, and the detachable resistance bands allow you to work additional muscle groups. It's easy to switch between the three forms. I like using the balance board feature, standing on the board in a half-squat while doing bicep curls with the bands, or doing mountain climbers while holding onto the board. The step isn't very high, so you'll definitely want to get creative when you use it -- maybe do jump-squats or lunges on and off it. And if you can't incorporate the step into a circuit, it comes with a DVD (starring Jillian, of course) and poster filled with recommended exercises (modeled by Jillian), so you can use it for a full workout. Fitness-related gifts are my absolute favorite, so I'd say the hubby hit a home run with this one. Well, maybe a triple. I asked for a Bosu. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610

“Under my tree: Jillian Michaels' 3-in-1 Aerobic Step - Burlington County Times” plus 1 more

---

Under my tree: Jillian Michaels' 3-in-1 Aerobic Step - Burlington County Times Posted: 22 Dec 2010 03:47 AM PST Just when I thought I was going to get a break from "The Biggest Loser," my husband and I opened our Christmas presents to each other. We open them early every year; it's a tradition we started to celebrate the anniversary of his proposal/our engagement, which happened just before Christmas 2006. Anyway, I ripped the wrapping paper off a big heavy box to see...Jillian Michaels smirking at me. I can't get away from her, no matter how I try! Hubby got me Jillian's 3-in-1 Aerobic Step, which is really a gift for both of us because we do a circuit workout together on the weekends. I've said before that I highly recommend circuit training if you've hit a wall with cardio and weights and want to lean up and tone your body. And even if this step apparatus didn't bear Jillian's ubiquitous name/face, I would recommend it as an addition to your circuit. You can use it as a step, a balance board or a rocker board, and the detachable resistance bands allow you to work additional muscle groups. It's easy to switch between the three forms. I like using the balance board feature, standing on the board in a half-squat while doing bicep curls with the bands, or doing mountain climbers while holding onto the board. The step isn't very high, so you'll definitely want to get creative when you use it -- maybe do jump-squats or lunges on and off it. And if you can't incorporate the step into a circuit, it comes with a DVD (starring Jillian, of course) and poster filled with recommended exercises (modeled by Jillian), so you can use it for a full workout. Fitness-related gifts are my absolute favorite, so I'd say the hubby hit a home run with this one. Well, maybe a triple. I asked for a Bosu. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

Free or Low Cost New York City Health Services - Associated Content Posted: 21 Dec 2010 03:51 PM PST New York is very well known for its cultural attractions, food and nightlife. But did you know that New York provides a wide variety of programs and services to encourage its inhabitants to take good care of their health? Residents of New York can take advantage of several free or low cost initiatives to improve their health and wellbeing. Breast cancer kills a significant number of women each year. For women 40 and over, a mammogram is an important tool in their cancer fighting arsenal. As part of New York City's efforts at cancer prevention, eligible women can receive free or low cost mammograms from a partnership with the Health and Hospitals Corporation. Additionally, New York residents who are uninsured can receive free mammograms from theNew York State Department of Health's Breast Cancer Program. To find the center closest to you, go to the nyc.gov/hhc website for their listing of breast screening centers. For those individuals who are interested in getting in shape for the upcoming year, there are free shape up New York fitness classes offered via the Shape up NYC program. Classes are weekly and can include such activities as yoga, Pilates, and aerobics among others. Go to the New York City Department of Parks and Recreation website and type in your zip code to find a list of classes near you. Free and confidential HIV testing and counseling is another service offered to the residents of New York City under the auspices of the New York Department of Health. There are clinics located throughout the five boroughs and the Office of Mental Health and Hygiene not only lists their locations, but also tells what one should expect during a clinic visit. Another major concern of the New York City Department of Health is the cardiovascular health of its inhabitants. High blood pressure is a risk factor for both heart attack and stroke and often has no symptoms. Because of this, the Department of Health has partnered with several pharmacies to offer blood pressure screenings free of charge. For a list of participating pharmacies, go to the NYC.gov website and search for cardiovascular health. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610

“Is Walking Actual Cardio Exercise? - Associated Content”

---

Is Walking Actual Cardio Exercise? - Associated Content Posted: 12 Dec 2010 02:47 AM PST Yes, walking is definitely cardio exercise, but only if you do it a certain way. I'm a certified personal trainer. Cardio exercise is that which gets your heart rate elevated - and, that which you maintain for at least 20 minutes, though some schools of thought say that 10 minutes can create a cardiovascular training effect. To say that walking doesn't count as cardio exercise is to say that it's impossible to sustain an elevated heart rate with walking. A poorly conditioned person will have an elevated heart rate, and be breathing harder, upon walking on level ground at just 3.5 mph. To such a person, this is a bona fide cardiorespiratory workout; it will certainly feel like cardio exercise. According to my mother's heart surgeon, walking is cardio exercise. According to the American Council on Exercise's training material for personal trainer certification, walking is cardio exercise. To a fit individual, moving at 3.5 mph on level ground is a stroll, and does not stimulate the cardiorespiratory system of that person. Thus, for a physically fit person, a 3.5 mph walk won't qualify as cardio exercise - unless it's sustained up a steep-enough hill. A fit person will still get winded and have an elevated heart rate upon walking fast enough up a steep incline on a hiking trail, or on a treadmill (swinging the arms, that is, which is the right way to use a treadmill). Very fit people who choose to walk for their cardio workout will almost always use an incline, or, they'll be going quite briskly on a level surface. I've had clients get visibly winded just walking under 4 mph on a treadmill at zero incline. If they were to do this on a regular basis, it would produce a training effect on their cardiovascular system; in other words, for these clients, the 4 mph level walk is a cardio workout. But it's a mere warm-up for fitter people. However, I've had more fit clients quickly run out of steam upon walking at 15 percent incline (with an arm swing). If this isn't cardio exercise, then what is it? It's certainly not weight-lifting, and it's not yoga or stretching, either. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610

“Aerobic training combines faith and fitness - Herald & Review”

---

Aerobic training combines faith and fitness - Herald & Review Posted: 26 Nov 2010 04:42 PM PST DECATUR - Decatur churches are community centers for a variety of secular activities, so it shouldn't be surprising to learn that one church is introducing some intensive physical activities to its schedule. What is unique, though, is Grace United Methodist Church's fusion of a Christian religious service with an intense aerobic training session to create a brand new church-based workout program open to anyone who wants to get healthy. "The program is a combination of praise-influenced moves set to contemporary inspirational gospel music," said Penny Butts, the program coordinator and workout leader. "It's the first time I've ever sweated while praying." The program, "Grace, Faith & Fitness," is held at 5:30 p.m. every Monday in Grace's Great Hall and employs a workout program called "Body Gospel." Butts works for workout program distributor Team Beachbody selling programs like Body Gospel and P90X, but she donates the program to the church. The program is also free for all who attend. "We begin with a prayer and a devotional before the workout, and then we project the program on the wall," Butts said. "I was very involved in our church and in fitness, so I wanted to start a club there with Body Gospel because it obviously fits the location." Response has been positive from the congregation, and each week's session since Nov. 1 has shown increased attendance. Participants at all levels of fitness are able to join in and can benefit from the program, Butts said. "It's a way to get healthy combining faith, fitness and fellowship. The program involves aerobics and cardio, and it will eventually work its way into light weights and resistance bands as well. I like the religious aspect, and it's a lot of fun. You can tailor it to your own fitness level, no matter where you are physically." Even participants who were initially skeptical about the idea of working out in front of other members of the congregation have come around to the idea. "There's no mirrors anywhere in the Great Hall, and everybody is too busy working out to focus on what you're capable of doing," Butts said. "We always stress at the beginning to just 'do what feels comfortable to you,' and most importantly, always be moving." Grace United Methodist has also offered other physical activities such as ballroom dance in the past, but nothing as intense as the Body Gospel program featured in "Grace, Faith & Fitness." Those curious about the program can see videos at www.gospelworkoutprogram.com, and the church also maintains a Facebook page under the name of "Grace Faith and Fitness." The addition of weights and resistance training is one of several upcoming expansions to the program that is being considered if attendance continues to rise. In January, the program may expand to two nights per week, and a baby-sitting program at the church during the workout is likely on the horizon. "It's a great community outreach for our church," Butts said. "It's a first for a lot of people, including me. I've never led a class before, but it's so much fun. People should just wear comfortable clothes and tennis shoes, remember to bring some water and have fun." jvorel@herald-review.com|421-7973 This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php Five Filters featured site: So, Why is Wikileaks a Good Thing Again?. This posting includes an audio/video/photo media file: Download Now

You are subscribed to email updates from Add Images to any RSS Feed To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google Inc., 20 West Kinzie, Chicago IL USA 60610