LOSING WEIGHT STARTS WITH EXERCISE
Exercise doesn't have to be a chore to be effective. Although we would like for you to engage in a well rounded program that includes flexibility, strength, and cardiovascular components, the US Surgeon General's office has an easy approach to getting started. They say you don't even have to break a sweat. They recommend a startlingly simple and effective exercise plan: Just burn 150 calories of extra energy a day, or 1000 calories per week. We think this is a good way to get started on your road to fitness (as long as you swear to us that you won't stop there!). Please note that the plan suggests that you BURN 150 calories of extra energy every day rather than eliminate 150 calories from your diet.
They make a pretty good argument. By burning 150 calories of extra energy every day, you could cut your risk of heart disease by 50 percent, and reduce the risk of hypertension, diabetes and colon cancer by 30 percent. The Centers for Disease Control say that exercising helps maintain healthy bones, muscles, and joints; helps control weight, build lean muscle, and reduce body fat; helps control joint swelling and pain associated with arthritis; may enhance the effect of estrogen replacement therapy in decreasing bone loss after menopause; tires you a little so you sleep better; and may help mitigate symptoms of anxiety and depression associated with aging and with menopause in women. And best of all, it will get you in the habit of engaging in activity. When you see the results, and realize how much fun you had, you'll continue.
HOW DO I BURN UP 150 CALORIES?
Moderate physical activities that could help you work off 150 calories include walking briskly for 30 minutes, swimming laps for 20 minutes, gardening 30 - 45 minutes, stair walking for 15 minutes, washing and waxing a car for 45 - 60 minutes, or pushing a stroller for one mile in 30 minutes. If you can't find the time to sneak in one of these "workouts," there are studies that conclude that several short sessions are just as good as one long one, as long as they are equal in intensity. So, if you don't have the time to walk for 30 minutes, you could do it for 20 minutes and then fill in the balance with two more five-minute workouts later, when you have more time. In addition, sports medicine experts agree that, for people who are not able to set aside large blocks of time for exercise, shorter periods are better than none. And, compliance -- sticking with a program -- is easier when it's convenient. Welcome to real life, pal!
BURNING CALORIES MEANS LOSING WEIGHT: DOUBLE BENEFIT
Exercise means burning calories; burning calories means losing weight. You need to burn off 3,500 calories in order to lose one pound of fat. Eat your usual calories, but walk briskly each day and burn your 150 calories. In one year, you'll burn 54,750 calories, which means you'll lose 15.6 pounds. But it could get even better. Simply eat 150 fewer calories per day (a muffin) in addition to walking to burn off your 150 calories, and you will be in a deficit of 300 calories per day and double your weight loss. Of course, you must remember that calorie expenditures vary from person to person. How much you weigh and how hard you work will determine how many calories you burn.
WANT A FOOLPROOF WAY TO LOSE WEIGHT FOR AN ACTIVE SUMMER???
With all the hustle bustle of the holiday season, the LAST thing you need to worry about is a diet and exercise program. And yet, working out and eating right will get you through the season with energy to burn, and you'll be a few pounds lighter by New Year's Eve. Worth a little (and we mean VERY little) effort? You decide.
LOSING WEIGHT STARTS WITH EXERCISE
Exercise doesn't have to be a chore to be effective. Although we would like for you to engage in a well rounded program that includes flexibility, strength, and cardiovascular components, the US Surgeon General's office has an easy approach to getting started. They say you don't even have to break a sweat. They recommend a startlingly simple and effective exercise plan: Just burn 150 calories of extra energy a day, or 1000 calories per week. We think this is a good way to get started on your road to fitness (as long as you swear to us that you won't stop there!). Please note that the plan suggests that you BURN 150 calories of extra energy every day rather than eliminate 150 calories from your diet.
They make a pretty good argument. By burning 150 calories of extra energy every day, you could cut your risk of heart disease by 50 percent, and reduce the risk of hypertension, diabetes and colon cancer by 30 percent. The Centers for Disease Control say that exercising helps maintain healthy bones, muscles, and joints; helps control weight, build lean muscle, and reduce body fat; helps control joint swelling and pain associated with arthritis; may enhance the effect of estrogen replacement therapy in decreasing bone loss after menopause; tires you a little so you sleep better; and may help mitigate symptoms of anxiety and depression associated with aging and with menopause in women. And best of all, it will get you in the habit of engaging in activity. When you see the results, and realize how much fun you had, you'll continue.
HOW DO I BURN UP 150 CALORIES?
Moderate physical activities that could help you work off 150 calories include walking briskly for 30 minutes, swimming laps for 20 minutes, gardening 30 - 45 minutes, stair walking for 15 minutes, washing and waxing a car for 45 - 60 minutes, or pushing a stroller for one mile in 30 minutes. If you can't find the time to sneak in one of these "workouts," there are studies that conclude that several short sessions are just as good as one long one, as long as they are equal in intensity. So, if you don't have the time to walk for 30 minutes, you could do it for 20 minutes and then fill in the balance with two more five-minute workouts later, when you have more time. In addition, sports medicine experts agree that, for people who are not able to set aside large blocks of time for exercise, shorter periods are better than none. And, compliance -- sticking with a program -- is easier when it's convenient. Welcome to real life, pal!
BURNING CALORIES MEANS LOSING WEIGHT: DOUBLE BENEFIT
Exercise means burning calories; burning calories means losing weight. You need to burn off 3,500 calories in order to lose one pound of fat. Eat your usual calories, but walk briskly each day and burn your 150 calories. In one year, you'll burn 54,750 calories, which means you'll lose 15.6 pounds. But it could get even better. Simply eat 150 fewer calories per day (a muffin) in addition to walking to burn off your 150 calories, and you will be in a deficit of 300 calories per day and double your weight loss. Of course, you must remember that calorie expenditures vary from person to person. How much you weigh and how hard you work will determine how many calories you burn.
YOU'LL FEEL BETTER ABOUT YOURSELF
In addition to enjoying good health, one of the real advantages of your fitness program is self esteem. With every inch you lose from your waist, every inch you gain in range of motion, every extra pound you lift, or every extra foot you walk, you will feel better about yourself. You owe it to yourself to organize a personal fitness starter program, 150 calories at a time.
HOW CAN I ASSURE THAT I WILL STAY WITH MY FITNESS PROGRAM?
MAKE IT SAFE
The Surgeon General says that previously sedentary people who begin physical activity programs should start with short intervals (five to 10 minutes) of exercise and gradually build up to their desired levels. People with chronic health problems such as heart disease, diabetes, or obesity, or who are at high risk for these conditions should first consult a physician before beginning a new program. People over age 50 who plan to begin a new program of vigorous physical activity should first consult a physicians to be sure they do not have health disease or other health problems.
MAKE IT FUN
Find things you enjoy and then share them with your family and friends.
Exercise is not meant to be a drudgery. It is supposed to bring you joy.
It's a time to play.
MAKE IT CONVENIENT
Fit the activity into your life as easily as you can. Do things that are easy for you to get to. If just driving to the gym takes an hour, or if your activity is equipment-intensive and requires an hour of preparation before you can workout, rethink your program.
MAKE IT REALISTIC
Set goals for yourself that are realistic and attainable. That way, every workout will be a success and make you feel great.
Exercise doesn't have to be a chore to be effective. Although we would like for you to engage in a well rounded program that includes flexibility, strength, and cardiovascular components, the US Surgeon General's office has an easy approach to getting started. They say you don't even have to break a sweat. They recommend a startlingly simple and effective exercise plan: Just burn 150 calories of extra energy a day, or 1000 calories per week. We think this is a good way to get started on your road to fitness (as long as you swear to us that you won't stop there!). Please note that the plan suggests that you BURN 150 calories of extra energy every day rather than eliminate 150 calories from your diet.
They make a pretty good argument. By burning 150 calories of extra energy every day, you could cut your risk of heart disease by 50 percent, and reduce the risk of hypertension, diabetes and colon cancer by 30 percent. The Centers for Disease Control say that exercising helps maintain healthy bones, muscles, and joints; helps control weight, build lean muscle, and reduce body fat; helps control joint swelling and pain associated with arthritis; may enhance the effect of estrogen replacement therapy in decreasing bone loss after menopause; tires you a little so you sleep better; and may help mitigate symptoms of anxiety and depression associated with aging and with menopause in women. And best of all, it will get you in the habit of engaging in activity. When you see the results, and realize how much fun you had, you'll continue.
HOW DO I BURN UP 150 CALORIES?
Moderate physical activities that could help you work off 150 calories include walking briskly for 30 minutes, swimming laps for 20 minutes, gardening 30 - 45 minutes, stair walking for 15 minutes, washing and waxing a car for 45 - 60 minutes, or pushing a stroller for one mile in 30 minutes. If you can't find the time to sneak in one of these "workouts," there are studies that conclude that several short sessions are just as good as one long one, as long as they are equal in intensity. So, if you don't have the time to walk for 30 minutes, you could do it for 20 minutes and then fill in the balance with two more five-minute workouts later, when you have more time. In addition, sports medicine experts agree that, for people who are not able to set aside large blocks of time for exercise, shorter periods are better than none. And, compliance -- sticking with a program -- is easier when it's convenient. Welcome to real life, pal!
BURNING CALORIES MEANS LOSING WEIGHT: DOUBLE BENEFIT
Exercise means burning calories; burning calories means losing weight. You need to burn off 3,500 calories in order to lose one pound of fat. Eat your usual calories, but walk briskly each day and burn your 150 calories. In one year, you'll burn 54,750 calories, which means you'll lose 15.6 pounds. But it could get even better. Simply eat 150 fewer calories per day (a muffin) in addition to walking to burn off your 150 calories, and you will be in a deficit of 300 calories per day and double your weight loss. Of course, you must remember that calorie expenditures vary from person to person. How much you weigh and how hard you work will determine how many calories you burn.
WANT A FOOLPROOF WAY TO LOSE WEIGHT FOR AN ACTIVE SUMMER???
With all the hustle bustle of the holiday season, the LAST thing you need to worry about is a diet and exercise program. And yet, working out and eating right will get you through the season with energy to burn, and you'll be a few pounds lighter by New Year's Eve. Worth a little (and we mean VERY little) effort? You decide.
LOSING WEIGHT STARTS WITH EXERCISE
Exercise doesn't have to be a chore to be effective. Although we would like for you to engage in a well rounded program that includes flexibility, strength, and cardiovascular components, the US Surgeon General's office has an easy approach to getting started. They say you don't even have to break a sweat. They recommend a startlingly simple and effective exercise plan: Just burn 150 calories of extra energy a day, or 1000 calories per week. We think this is a good way to get started on your road to fitness (as long as you swear to us that you won't stop there!). Please note that the plan suggests that you BURN 150 calories of extra energy every day rather than eliminate 150 calories from your diet.
They make a pretty good argument. By burning 150 calories of extra energy every day, you could cut your risk of heart disease by 50 percent, and reduce the risk of hypertension, diabetes and colon cancer by 30 percent. The Centers for Disease Control say that exercising helps maintain healthy bones, muscles, and joints; helps control weight, build lean muscle, and reduce body fat; helps control joint swelling and pain associated with arthritis; may enhance the effect of estrogen replacement therapy in decreasing bone loss after menopause; tires you a little so you sleep better; and may help mitigate symptoms of anxiety and depression associated with aging and with menopause in women. And best of all, it will get you in the habit of engaging in activity. When you see the results, and realize how much fun you had, you'll continue.
HOW DO I BURN UP 150 CALORIES?
Moderate physical activities that could help you work off 150 calories include walking briskly for 30 minutes, swimming laps for 20 minutes, gardening 30 - 45 minutes, stair walking for 15 minutes, washing and waxing a car for 45 - 60 minutes, or pushing a stroller for one mile in 30 minutes. If you can't find the time to sneak in one of these "workouts," there are studies that conclude that several short sessions are just as good as one long one, as long as they are equal in intensity. So, if you don't have the time to walk for 30 minutes, you could do it for 20 minutes and then fill in the balance with two more five-minute workouts later, when you have more time. In addition, sports medicine experts agree that, for people who are not able to set aside large blocks of time for exercise, shorter periods are better than none. And, compliance -- sticking with a program -- is easier when it's convenient. Welcome to real life, pal!
BURNING CALORIES MEANS LOSING WEIGHT: DOUBLE BENEFIT
Exercise means burning calories; burning calories means losing weight. You need to burn off 3,500 calories in order to lose one pound of fat. Eat your usual calories, but walk briskly each day and burn your 150 calories. In one year, you'll burn 54,750 calories, which means you'll lose 15.6 pounds. But it could get even better. Simply eat 150 fewer calories per day (a muffin) in addition to walking to burn off your 150 calories, and you will be in a deficit of 300 calories per day and double your weight loss. Of course, you must remember that calorie expenditures vary from person to person. How much you weigh and how hard you work will determine how many calories you burn.
YOU'LL FEEL BETTER ABOUT YOURSELF
In addition to enjoying good health, one of the real advantages of your fitness program is self esteem. With every inch you lose from your waist, every inch you gain in range of motion, every extra pound you lift, or every extra foot you walk, you will feel better about yourself. You owe it to yourself to organize a personal fitness starter program, 150 calories at a time.
HOW CAN I ASSURE THAT I WILL STAY WITH MY FITNESS PROGRAM?
MAKE IT SAFE
The Surgeon General says that previously sedentary people who begin physical activity programs should start with short intervals (five to 10 minutes) of exercise and gradually build up to their desired levels. People with chronic health problems such as heart disease, diabetes, or obesity, or who are at high risk for these conditions should first consult a physician before beginning a new program. People over age 50 who plan to begin a new program of vigorous physical activity should first consult a physicians to be sure they do not have health disease or other health problems.
MAKE IT FUN
Find things you enjoy and then share them with your family and friends.
Exercise is not meant to be a drudgery. It is supposed to bring you joy.
It's a time to play.
MAKE IT CONVENIENT
Fit the activity into your life as easily as you can. Do things that are easy for you to get to. If just driving to the gym takes an hour, or if your activity is equipment-intensive and requires an hour of preparation before you can workout, rethink your program.
MAKE IT REALISTIC
Set goals for yourself that are realistic and attainable. That way, every workout will be a success and make you feel great.