Fitness Nuggets

Exercise and Water 101

Exercise and water are outstanding fitness companions. Exercising takes a lot of water from our bodies and we need to replenish it while we exercise. In fact, the average person perspires one quart of water during an hour of vigorous exercising. Before you exercise, drink a cup of water so your muscles do not get [...]

Exercise and water are outstanding fitness companions.

Exercising takes a lot of water from our bodies and we need to replenish it while we exercise. In fact, the average person perspires one quart of water during an hour of vigorous exercising.

Before you exercise, drink a cup of water so your muscles do not get dehydrated. Your muscles depend on hydration for movement and they don’t work as well without water, minimizing the productivity of your fitness routine.

When you start your workout, drink water often. Try to have a cup of water every 15 to 20 minutes during your workout. Carry a water bottle or take a quick break to grab a cup of water but make sure you remain hydrated while you workout.

After you exercise, continue to replenish the water in your body by drinking another 2 cups in the next 2 hours.

Drinking more water before, during and after makes your fitness routine more productive and prevents muscle cramping. Water is also a natural antioxidant that flushes toxins out of your system to maximize your feeling of fitness.

7 Summer Fitness Tips For Busy Parents

Is your fitness routine disrupted now that your children are home for summer vacation? Do you find it impossible to escape to the gym for an hour now that your little ones are around? Consider these 7 simple ways to add fitness to your family life: 1. Go bicycling together as a family. 2. Teach [...]

Is your fitness routine disrupted now that your children are home for summer vacation? Do you find it impossible to escape to the gym for an hour now that your little ones are around?

Consider these 7 simple ways to add fitness to your family life:

1. Go bicycling together as a family.
2. Teach your little ones how to roller skate by teetering on skates again yourself.
3. Go swimming at the local beach or pool and take swimming instructions if you don’t know how…they are available for both children and adults on every level.
4. Go on a nature hike/hunt in the park or backyard with a list of outdoor items to find.
5. Take advantage of the summer season to visit farms and pick your own produce…you get exercise picking the produce and nutrients eating it.
6. Schedule a walk around the block after dinner every night.
7. Simply play together by throwing a ball, tossing a Frisbee and running around.

Playing and enjoying casual sports together reduces stress, burns calories and gives your family a summer filled with happy memories.

Using Exercise To Cure and Prevent Fatigue

Are you fatigued by the middle of the day? Do you grope for a cup of coffee or sweet treat to keep going? You’re not alone, but the best way to increase your energy is to engage in exercise rather than indulging in bad habits. A University of Georgia study showed sedentary people can decrease [...]

Are you fatigued by the middle of the day? Do you grope for a cup of coffee or sweet treat to keep going?

You’re not alone, but the best way to increase your energy is to engage in exercise rather than indulging in bad habits.

A University of Georgia study showed sedentary people can decrease their fatigue by 65 percent and boost their energy by 20 percent by doing low intensity exercise regularly.

Exercise works directly on the central nervous system by improving circulation and oxygen flow to your organs.

The lead author of the study, Tim Puetz, stated, “Too often we believe that a quick workout will leave us worn out – especially when we are feeling fatigued. However, we have shown that regular exercise can actually go a long way in increasing feelings of energy. Exercise traditionally has been associated with physical health, but we are quickly learning that exercise has a more holistic effect on the human body and includes effects on psychological health.”

Stress can also cause us to feel exhausted, and exercise relieves tension. If you are feeling tired or anxious, you may simply need to get up and go – exercise, that is!

Top 10 Tips for Healthy Living

There are many fitness programs available and everyone seems to be counting Weight Watchers points or monitoring their carb intake according to the South Beach Diet. Although dieting may help you take off a few pounds, the only way to keep the weight off and get fit is to live a healthy lifestyle. Consider the [...]

There are many fitness programs available and everyone seems to be counting Weight Watchers points or monitoring their carb intake according to the South Beach Diet.

Although dieting may help you take off a few pounds, the only way to keep the weight off and get fit is to live a healthy lifestyle.

Consider the following 10 guidelines for healthy living:

1. Select whole grain breads rather than ones that use enriched ingredients;
2. Eat five servings of vegetables and fruits everyday;
3. Eat two servings of protein daily;
4. Eat two servings of low fat dairy daily;
5. Choose two servings of healthy oil daily including safflower, olive, sunflower, canola and flaxseed oils;
6. Include a multi vitamin supplement in your daily routine to ensure you are getting all essential nutrients;
7. Drink six to eight glasses of water daily;
8. Minimize your intake of alcohol and sugar;
9. Engage in exercise you enjoy at least three times a week, such as walking, jogging, biking or bowling; and
10. Fit exercise into your daily routine in little ways by taking the stairs instead of the elevator, parking further away from the grocery store and standing while you talk on the telephone.

You will be pleasantly surprised at your improved health and fitness level after a few simple lifestyle changes in your daily routine.

9 Tips For Exercising When It’s Hot Outside

When the heat of the summer arrives, getting motivated to work out can be difficult. Our bodies are used to being warmer than the environment. When that changes, our bodies naturally perspire to cool off. If we perspire too much, it can lead to dehydration. So how can you keep exercising to stay fit when [...]

When the heat of the summer arrives, getting motivated to work out can be difficult.

Our bodies are used to being warmer than the environment. When that changes, our bodies naturally perspire to cool off. If we perspire too much, it can lead to dehydration.

So how can you keep exercising to stay fit when the heat is on?

Consider the following 9 ways to keep working out during the hottest weather:

1. Exercise during the coolest times of day, such as the early morning and late evening.
2. Drink plenty of water before, during and after exercise.
3. Slow down your pace so you don’t overexert yourself in the heat.
4. Drink water before exercising rather than beverages with caffeine that can accelerate dehydration.
5. Wear light weight fabrics in light colors that won’t hold heat.
6. Avoid exercising in the direct sunlight.
7. Consider swimming as a warm weather exercise.
8. If possible, workout in an air conditioned room.
9. Always make wise decisions about the type of exercise you do based on the heat index, humidity level and the way you feel that day.

By modifying your workout and making a few minor changes, you can still stay fit in the heat.