Savvy Fitness - Diet & Exercise » Fitness

Fresh ideas for fitness fun with your family

Author — Thu, 20 Aug 2009 11:54:13 +0000

(ARA) – With kids and adults alike banking more hours than ever in front of the TV and computer, it’s time for a fresh outlook on staying fit. Working out by doing fun activities with your kids is not only healthy for everyone, but it’s a great way to bond and build memories.

Here are some unique exercise ideas that will get you and your family in shape:

1. Swing those hips with hula hoops
Hula hooping is just as much fun today as it was in your younger years. Buying a couple of hoops is an affordable way to get the family together, moving and smiling at the same time. Turn on some music and see who can hula the longest.

For mom and dad, consider using a sports hoop. These weighted hoops, like the ones from www.sports-hoop.com, help you to burn 110 calories with just 10 minutes of activity. These superior hoops help build cardiovascular fitness and muscles. Plus, the circular motion helps promote correct body alignment and posture.

2. Juggle your way to fitness fun
Do you know how to juggle? If so, spend some time teaching and practicing with your kids. If not, take to the Internet for instructions. Learning a new activity will take some time, but showing your children that even adults can learn new things is a great life lesson. Plus, your kids will love showing off their new talent to their friends.

Juggling burns calories and is a great way to increase hand-eye coordination. Add an extra healthy element by using tennis balls instead of balls filled with sand. Why? Tennis balls bounce and roll when you drop them, so you’ll be chasing them all over, thus getting more physical activity.

3. Shake your groove thing
Get your whole family together to practice different types of dancing. Have each person pick their favorite tune and follow their dance style — it can be silly, fast, slow or traditional. It’s a great way to let each person’s individuality show while moving your whole body.

Have a little more time? Coordinate a routine with your family and practice together. Have each person give input on the steps. You’ll have a great time bonding together and you never know when the routine will come in handy at a party or family gathering.

4. Pump up park time
Taking a walk to the neighborhood playground is commonplace for families, but what if you took this fun activity one step further? Pack some extras in a backpack for when kids are done with the monkey bars and slides. A Frisbee, lawn tennis and water guns offer additional fun for kids.

And don’t just sit on the blanket under the tree — get out and get involved. Be the parent who climbs all over the swing set. Run around after the Frisbee as your four-year-old learns how to properly throw it. You’ll be the coolest mom or dad in the park.

5. Be exercise class buddies
More gyms and community organizations are offering classes for both parents and their kids. Try taking a swimming lesson together. Perhaps yoga is something unique you and your daughter could share. Even karate classes are now being offered for families. Check around in your community to find out what options are available. Learning together as a family is a great experience.

Have your own fun family activity planned? Whatever it is, just get moving and you’ll build memories and muscles at the same time.

Courtesy of ARAcontent

Winning at Weight Loss Takes Team Effort

Author — Mon, 04 Aug 2008 17:12:15 +0000

Many overweight individuals try to lose those extra pounds on their own, instead of finding help that can teach them how to get and stay healthy. Interestingly, recent studies show that not only does the likelihood of being overweight increase among friends and family members, but also the opposite holds true.

When people joined a group based weight-loss program with friends and family, they lost more weight and kept it off better than those who joined the same program alone, according to research published in the Journal of Consulting Clinical Psychology.

“Obesity isn’t a problem that occurs in a vacuum,” says Karen Miller-Kovach, chief scientific officer of Weight Watchers International. “It should be no surprise, then, that the solution also doesn’t occur in one either.”

Whether simply working to lose weight and exercising with a friend, or attending group meetings through an organized weight loss program, people find better success with support, studies show. Witness the Weight Watchers phenomenon: those who attend meetings lose, on average, three times more weight than those who try to lose weight on their own, according to research published in the Journal of the American Medical Association.

Still not convinced that group support will work for you? Consider these tips when evaluating a weight loss support group.

* Look for a group that offers nonjudgmental support. “Few of us respond well to pressure and embarrassment,” says Liz Josefsberg, Weight Watchers Leader. Find a group, like Weight Watchers, where your progress is praised but not necessarily shared – unless you want it to be. “No one shouts out your weight or shares it with anyone but you,” Josefsberg says. “And if you don’t want to know it, we won’t tell you either. We’ll note it in the computer for later so you can track your progress.”

* Seek a setting where the emphasis is on total health and how your progress makes you feel, rather than on the numbers. Most of us have enough stressful goals to achieve at work and home; a weight loss goal should be something that makes you feel positive, not stressed. A gathering where you are able – but not required – to speak up and share will create a supportive, positive and stress-free experience.

* Both sexes need – and succeed with – support. Weight isn’t just a woman’s issue; both sexes struggle with obesity and the health ramifications of excess weight. Cardiovascular disease, which includes weight-related problems like heart disease, hypertension and stroke, is the number one killer of women, according to the American Heart Association. Losing 10 percent of your body weight is not only the first big step toward your ultimate goal weight, but it can also reduce your risk for many diseases and increase your self-esteem.

* Programs that advocate a specific quick-fix diet may be successful for some people for a period of time, but are difficult to sustain in the long run. Seek a weight loss program that emphasizes healthful variety and portion control, rather than a restrictive diet that may make you feel deprived. This allows you to fit your weight loss program into real life, including special occasions like birthdays, weddings and get-togethers.

* Meetings should be dynamic, diverse and fun. For example, Weight Watchers meetings not only include weigh-ins, but information on a weekly weight-loss topic, as well as support, tips, strategies from others sharing your weight loss journey.

* It is helpful if group leaders have gone through the program themselves and successfully lost weight as a result. “You wouldn’t take your car to a mechanic who’d never driven one,” says Josefsberg. “You’ll benefit more practically and emotionally from guidance delivered by someone who’s successfully lost weight following the same program you’re following.”

* Look for a weight loss program incorporating support that fits conveniently into your life. Most of us find weight loss challenging enough without compounding the difficulty. Programs like Weight Watchers now offer many meeting sites and online tools to help you stay on track between meetings.

You can find a Weight Watchers meeting by logging on to www.weightwatchers.com, or by calling (800) 651-6000.

Courtesy of ARAcontent

Science and Sustainability are the Secrets to Successful Weight Loss

Author — Sun, 15 Jun 2008 05:03:42 +0000

“Sustainability” is the current favorite buzz word of the environmental movement. But what if you applied the concept of sustainability to your weight-loss and health-improvement efforts?

The results would be life-altering, predicts Joe Dillon, an inspirational speaker and fitness expert who has coached Fortune 500 CEOs, billionaires, health care professionals, record-holding athletes, and the U.S Navy and Marine Corps. At 63 years old with just 7 percent body fat, Dillon walks his talk.

“Health and fitness are attainable at any age, no matter how busy you are,” says Sandy Terrien, Dillon’s business partner and a nationally recognized speaker and certified personal trainer and fitness consultant.

“Improving our health – and in direct correlation, our lives – is a prime objective for many of us,” Dillon says. “Occasional diets and sporadic exercise, fads or ignoring the problem, won’t get the job done. What’s needed is a whole-life approach.”

If you’re considering taking steps to alter your health and change your life, evaluate any fitness plan on the following points, Dillon advises:

Sustainability

“There’s no quick fix,” Dillon says. “We live and teach a sustainable lifestyle.” That means your fitness and nutritional plan should not only be something you can live with, but should benefit and involve those around you as well. “There’s no value in a regimen you can’t follow or that leaves your loved ones behind. Your lifestyle change should also work to make your world a better, healthier place for you and your loved ones.”

Safety

Is your fitness plan safe for your current level of health and your lifestyle? “As the Greek physician Hippocrates said, ‘First do no harm,’ ” Dillon notes. A truly healthy lifestyle is one that is safe. Fad diets, overly aggressive exercise plans and supplements of questionable value are unsafe tactics ultimately doomed to failure.

Scientific

Is your new plan based on consensus science and the most current research available? Programs like The Joe Dillon Difference, that are based on empirical research and proven science, provide maximum opportunity for success and also allow flexibility to evolve as new information becomes available. Apply empirical principles to your own progress, as well with an annual blood test and physical to measure and substantiate your results.

Simplicity

“We all have busy lives,” Terrien says. “We believe a healthy lifestyle should be simple and practical enough to work in the real world.” Complicated systems and unrealistic goals make it harder to achieve life-changing results.

Responsibility

While support groups associated with some diet and lifestyle plans can have value, ultimately the self-improvement buck stops with you and you alone, Dillon says. “Your health is your choice. Actions, like the food you put in your mouth, have consequences.” Your health improvement plan should emphasize personal responsibility.

To learn more about Joe Dillon and his empowering weight-loss and health-improvement techniques, visit www.TheJoeDillonDifference.com. On Dillon’s Web site, you’ll find a wealth of information on how to successfully take control of your health, weight and life, as well as an online store of supplements and tools. Members also have access to Dillon’s acclaimed video coaching series through the Web site.

Courtesy of ARAcontent

Treadmill Running Versus Outdoor Running Differences

Author — Mon, 19 May 2008 12:04:25 +0000

Treadmills were traditionally used to tread steps of a wheel to grind grain. Treadmills were initially used in hospitals to diagnose heart and lung diseases. In the 1970s it entered the commercial market and has been a popular piece of equipment since then amongst health conscious people. Outdoor running is more an activity with athletes. Treadmill running versus outdoor running depends mainly on the fitness levels of the runner. The treadmill allows the runner to set a steady pace and change in speeds when needed. As a result the energy to expend can be calculated. However, many athletes feel that treadmill running is quite different from normal outdoor running.
Difference in treadmill running versus outdoor running is more psychological. Running on a belt in an air-conditioned room is more predictable and definitely quite different from running in the open where all senses are alert to avoid stumbling or crashing into a wall.
Fitness on the Belt
The biggest advantage of treadmill running versus outdoor normal running is the convenience of doing the workout at home no matter what the weather is outside. Treadmills offer the runner to check heart rate, blood pressure and calories burnt. This makes the running more purposeful. For older people treadmills reduce impact as they observe shock. This reduces strain on the ankle, knee and hips. One of the other advantages of treadmill running versus outdoor running is lack of wind resistance. Though not too significant, lack of wind resistance makes it a little easier for a senior user.
For training athletes basic argument against treadmill running versus outdoor running is that treadmills are flat. Treadmills provide limited running options, and after a while become quite boring. Because of its flatness athletes may miss out on the techniques of negotiating right or left turns in a race. Moreover, on a treadmill the muscles are not trained to take the stress of going downhill. Running on a treadmill seems easier for a conditioned runner as there is no wind resistance and this may make a difference in an actual scenario. Long distance athletes normally vary their speeds during a race whereas treadmills impose a strict pace.
The pros and cons for treadmill running versus outdoor normal running depend fundamentally on the purpose and use of the treadmill. If it is for fitness, and more so for elderly people, the treadmill is a better option, though the probability of a cardiac arrest is higher if the exercise is done in the comfort of an air-conditioned room in which the user is not likely to stop immediately due to exhaustion. Outdoor runners enjoy the freshness of the earth and thought of the ground disappearing behind every step can be quite relaxing.

Finding the Best Running Trainers

Author — Sat, 17 May 2008 12:00:55 +0000

Running trainers are essential for any runner, and the most important thing is that you get the right size and style of running trainers for yourself. The worst thing a runner can do is choose a shoe that is too small or too big, because they will be hurting your feet and you will definitely feel sore afterwards, especially after a particularly long run.

Whether you run for fun or race to win, you are going to want to take a bit of time so that you can find the perfect running trainers for you.

Your Options

There are a few brands of runners in particular that are very popular, and for good reason. This includes Adidas, Nike and Saucony, to name a few. These companies have been around and at the peak of popularity in their field for a while, and it is not surprising. They have all constantly released great products, shoes that work well and are aesthetically pleasing at the same time.

One particular shoe you will want to consider is the Adidas 360. This is a highly anticipated shoe that pushes the performance envelope to its limits. It offers even greater stability and a new wider tour platform for an even wider base. The clear outsole features improved spacing and no sharp angles, and as a result there is a reduction of the likelihood of grass and debris catching or sticking to the outsole.

These Adidas running trainers are really fabulous, and work well for all styles of runners. Just make sure that you get sized properly at the store so that you can make sure you have the right size and therefore experience the most comfort with your shoes.

Nike running trainers are also great, and not only that but very affordable as well. You can browse through the Nike selection of runners either in person at one of their many stores around the world or directly online over their website. You can even have Nike shoes custom made for you if you want, however you will have to pay a higher price for these services.

Regardless of which particular shoes you get the most important thing is that you are taking the time to make sure you get shoes that fit and that are going to help you make the most of your runs. Especially if you are a professional runner, there is going to be no piece of equipment more important to your profession than your shoes.

Proper Running Form On The Running Track

Author — Thu, 15 May 2008 11:24:19 +0000

A running track is usually very compact ground or rough cement. There is a proper form that an individual must maintain whether running on a treadmill or a running track. This form is necessary to avoid injuries and accidents. Some runners experience pulled muscles or injuries because they tend to have the wrong running form on the running track.

Tips For Proper Running Form

The proper running form must be maintained in the running track. Running posture is similar to good posture. The head, shoulders and hips should be lined up properly with the feet. Our motion is usually dictated by the angle of our head. It is best to look ahead of the running track around ten to twenty meters to maintain good posture.

Keeping your spine straight and your chest straight help your lungs maximize breathing for you. Just before you start on the running track, it is best to take several deep breaths to condition your lungs. While running on the running track. Do not move your arms too much or swing them around because these use up energy. Elbows must be kept near the body and the hands must be loose and lightly cupped.

Each person has a different walking pattern. Our feet plant may differ from the right way of running. Even though we know that something is wrong with the way we run, it is best not to force any radical changes because these may affect your body or even result to injury. As you run on the running track regularly, your body itself might adjust your stride to a better one.

The ideal running form on the running track is to have your feet strike the ground directly under your body. There is a science to running which many physicists have already studied. It needs the coordination of the entire body for a fluid movement that does not do a body any harm. The most ideal running form is an upright form with a slight forward lean when on the running track.

The length of stride is different for long distance runners and those of the short distance runners. The running track can be the venue for 100 meter to 500 meter dashes which need speed and agility. Marathons are also running but with a cadence and consistency. Jogging on the other hand is a slow sort of running with a different stride rate. Whichever sort of running you will do, the right posture is needed.

The Benefits of Using Running to Lose Weight

Author — Tue, 13 May 2008 11:16:24 +0000

There are many great ways to lose weight, but using running to lose weight is perhaps one of the best ideas of all. There are a few reasons for this, but namely running is one of the best exercises when it comes to burning fat and gaining muscle. Running to lose weight is a great idea because it helps to shape and firm the body, and so it is definitely something that you should be interested in.

Running to lose weight can be incredibly effective, but before you start running you are going to need to make sure that you are prepared. The first and most important thing to get is a pair of running shoes. Make sure that you get the right size and style for your foot, as this is going to have a great affect on your run overall.

You also want to get proper clothing to run in, and shorts and a waterproof shirt are often the best bet. Remember that the proper clothes are going to make you look good and make your workout more comfortable as well. Many online stores offer quality clothes in many sizes and styles, and this is great because you can often save a lot of money by shopping online.

Remember to look for fabric that is polyester combined with cotton, and fleece is soft and lightweight and always makes a great choice as well. Soft cotton socks protect from friction and provide cushioning, and there are actually even particularly running socks which are specifically designed for runners.

Diet

Although running to lose weight works great, you have to remember that your diet is still going to be critical to your results. After all, you can work out as much as you want but if you do not eat properly, you are not going to see the results that you want. If you want running to lose weight to have the best affect, then you are going to want to make sure you incorporate a proper diet into your lifestyle as well.

A proper diet would include lots of fresh fruits and vegetables, legumes, whole grain breads and cereals, and plenty of water. Fiber is also very important, but make sure that as you increase your intake of fiber you also drink more water, otherwise you are likely to become constipated.

The bottom line is that running is one of the best exercises if you are looking to lose weight and get in shape.

Running Techniques To Improve Fitness

Author — Sat, 10 May 2008 11:08:33 +0000

Practically every runner who runs on a regular basis is looking for better running techniques to help them run faster and improve their fitness level. The right running techniques can help you run faster, improve your fitness level, and even improve concentration.

The right running techniques are important to help the runner perform at the top of his, or her, efficiency. A runner can actually use less energy and still maintain a healthy stride. With a combination of running techniques you will be able to lengthen your stride and improve your fitness level without putting undo stress on your body.

Here are just a few running techniques which will help you reach your peak performance and prevent injury at the same time. You need to lift the toes which in turn will decrease the angle of your foot. This allows you to work your hamstring while it also takes less time to make the stride. Running with the heel up prevents the runner from having tired feet. Keeping your knee up allows for a greater range of movement. This will also help in protecting the knees from undo injury. The knees take a lot of the runner’s weight so the runner should pay special attention to this area.

You will get your greatest stride if you keep your legs straight and reach as far in front of you as is possible. The goal here is to move the entire body forward in as long a stride as you can comfortably do. This helps to increase distance without wasting movement or energy.

Problems Encountered With Poor Running Techniques

By using poor running techniques the runner will move at a slower pace and will also face an increased risk of injury. Here are some common problems which many people do without even realizing it.

Striking the heel on the ground serves as a brake and tells your body you are about to stop. There is also a high degree of injury risk associated with this since it tends to put added weight and stress on your joints.

You must hold your hips high enough to allow you to get your greatest stride distance and to help keep your knees in proper balance. By not holding your hips high you may tend to run flat footed and this can cause serious stress and injury as well as decrease your stamina. You should lean your body forward in the direction you are moving to avoid putting added strain on your back.

Move your arms in the direction you are moving and not across the body. Moving the arms across the body is an exercise which is recommended for walkers to increase their workout. Runners do not need to twist their body while running.

Ideal Running Shorts

Author — Sun, 04 May 2008 06:31:04 +0000

Running shorts are short worn by athletes who specialize in running. They may run hundred meter dashes or marathons but they almost always wear the light and short running shorts typical to runners. Shorts are usually the preference of most runners because these still tend to cover them up pretty well compared to other alternatives that leave little to the imagination.

Choosing the shorts that runners wear are actually dependent on the preferences of the wearers. The fit and the designs play a big role in why runners opt for certain shorts.

What To Look For In Running Shorts

Most running shorts are light weight and have been designed to wick away sweat from the human body as well as not chafe at any part of the human anatomy. These kinds of active wear usually have a ready made lining that functions as underwear. These are important functions of running shorts because comfort is one of the things runners need.

The leg length of the apparel also plays a vital role in the comfort of the runners. The longer the leg of the shorts the more uncomfortable runners are with this because the shorts tend to flap around the legs and can be cumbersome. Shorts that are too short may also make the runners feel uncomfortable due to the skimpiness of their outfit, although, many runners are now opting for these kinds of running shorts. Other runners are also opting for running tights which can actually help with wind drag and other problems with shorts being to cumbersome.

Running Shorts’ Material

Running shorts’ materials also vary from brand to brand but the most desirable materials are usually lightweight and flowing enough to mold to the body without creating any discomfort for the runners. Ideally, the material of the shorts used for running also need to dry easily due to the excessive sweat of the runners and must also be able to withstand the wear and tear of running. Some running shorts are made from tough materials while others are comfortable while sacrificing the durability of the product.

There are many running apparel brands available in the market today. These brand names research and study many different materials and designs for running shorts to be able to meet the needs of the runners. Most technologically advanced running shorts have gone through tough testing so they can be manufactured with little fear of them turning out
to be not useful.

Road & Hill Running Information Centers

Author — Sat, 03 May 2008 10:48:33 +0000

America’s road running information is available at the USATF website. The website offers running information with regard to dates of events and running routes. The running information offers runners to choose the routes and allows narrowing of search to a specific type of terrain. Runners can map out their route, share their experiences and save the information for the benefit of other runners.
Road Running Information
Road running offers a wide range of challenges and experiences such as difficult terrains, steep climbs and descents, changes in weather and participation of a large group of runners. Most races are held in cities and distances vary from 3.1 miles to 26.2 miles. These are standard long distance road running information. There are other non-standard distances which are certified after measuring and remeasuring. Races covering distances beyond marathon distances are called ultrarunning or ultramarathon. These distances can be measured in distances or in time for example, who has run the farthest in 24 hours. The unique feature of road running is that amateurs can also participate. Road running races are also used as a medium of spreading awareness of a social issue, like hunger, drugs, aids, etc.
Hill Running Information
Historically hill running originated in the highlands of Scotland where it is still popular during town fairs and local sport days. The modern hill running race is run along a predetermined route through checkpoints where timings are recorded. Hill running is a strenuous promotes strength endurance. There are short hills, medium hills. long hills and mixed hill running.
Hill running in the UK is organized by the Fell Runners Association, which organizes 400 to 500 events per year. Scottish Hill Runners organization has an annual calendar. Welsh Fell Runners Association provides information on events in Wales. Northern Ireland Mountain Running Association organizes races in Northern Ireland. The Irish Mountain Running Association has a full calendar for the year organizes races every Wednesday evenings in and around Dublin. To participate in these events no previous experience is required. However, fitness is of importance as any injury or exhaustion on the route may take time for help to come.
The Irish Mountain Running Association organizes a 100K race covering 27 peaks in Wicklow. The three prizes are Gold – complete race in 12 hours, Silver – 15 hours and Bronze – 24 hours. It is said that Gold is impossible to win and beyond human achievement. The running information details of this grand race is available on their website.