As winters in Memphis go, this one hasn’t been too bad…so far. Even if things take a turn for the colder, don’t let it deter you from your workouts, especially if you like to exercise outside. Here are some links to give you tips, and to keep you motivated.
This article gives you 14 tips to keep you safe and comfortable while exercising outdoors in winter.
And some more tips – these help you remain focused on your fitness and weight loss goals, even if getting to the gym to workout is a problem. In fact, these tips would be helpful in any season!
Want some different ideas for winter workouts – both inside and out? See which of these sound like they would work for you.
We like to bring you links to articles we find interesting. This time we are doing something a little different – giving you links to things to do outside in Memphis this weekend. The weather looks to be wonderful again, so get outside and enjoy it while you can.
“Doesn’t working out make you hungrier? Then, don’t you eat more and end up not losing any weight?”
These questions are often asked, and can be a reason people decide to avoid exercise. But, are they true?
First, we need to consider the difference between hunger and appetite. Hunger is the body’s NEED for food. Appetite, on the other hand, is the desire or craving to eat. It is instinctive, but doesn’t always correspond to true hunger.
It seems that, depending on the person, some types of exercise may increase your appetite while others don’t. None of them, however, will have any effect on true hunger.
If exercise does increase your appetite, when and what should you eat to keep from overcompensating?
If you’ve eaten a large meal, you should wait at least 3-4 hours before exercising. With a small meal, allow a 2-3 hour gap. If you have not eaten recently, plan on a small snack about an hour before your workout. This will help keep your blood sugar up, which can fall during the first 20 minutes of exercise. Good snack options include banana, yogurt, bread/cracker with peanut butter or granola bars.
You should also plan to eat a small meal containing both protein and carbs within 2 hours of finishing your workout. This is the time period when your muscles absorb the most nutrients. Eating during this time may also help your body recover more quickly.
So don’t worry about exercise increasing your appetite and leading you to overeat. Make smart food choices and time it right to get the most benefit from the food and the workout.
We are one quarter of the way through 2011 – how are you doing with your workout resolutions? Feeling like a bit of a grind these days? Well it is time to shake things up a bit, and the warmer temperatures and longer days give you the perfect opportunity.
Moving your workouts outside can make them fun. If they are fun, you are more likely to stick with them. You can vary your workouts by going for a walk one day and a bicycle ride the next. Memphis is full of trails and paths so you can even vary your workout location often. If moving an activity outdoors, such as running or walking, take it slow at first and transition into it. The treadmill and the walking/running path are not the same.
Need another reason? Recent research confirms that outdoor exercise improves mental well-being, increases energy, and decreases tension, confusion and anger. That right there is enough reason for me to get outside. It is also a great way to get your vitamin D, but be sure to use plenty of sunscreen if outside in the middle of the day.
If you are working out with a trainer (and we certainly hope you are!), let them know you want to try some outside workouts. You might meet at the park for a few sessions, or get some suggestions from them for other activities that can get you outside and keep your fitness goals on track.
Keep in mind that exercising outdoors means you need to have plenty of water, wear sunscreen and a hat. And the temperature can vary widely from day-to-day this time of year, so make sure you dress appropriately.
This spring, move some of your workouts outside. The change of pace and scenery will do your body, and your mind, good.
Where are your favorite places for outdoor workouts? Leave a comment and let us know!
What interesting health and fitness articles have you found? Anything in particular you’d like to see more of? Do you find these links helpful? Please share your thoughts in the comments below.
There are still too many people who resist doing resistance exercise, also called strength training. Some are women who fear “getting big”. Some are older people who fear getting hurt. Some have high blood pressure who fear making it worse.
All of these have been proven untrue by a preponderance of research. In fact, research has identified the following benefits of resistance exercise for everyone:
Maintain or increase muscle mass and resting metabolic rate
Increase gastrointestinal transit speed and bone density
Reduce fat weight, resting blood pressure, low back pain, and arthritis pain
Enhance insulin sensitivity, glucose utilization, and self-confidence
Improve blood lipid profile and post-coronary performance
In particular, there are two historically reluctant-to-strength-train groups of people who would benefit greatly from starting a resistance training program. Older adults typically see a decrease in mitochondrial content and oxidative capacity, which give muscles their power and function. But those who engage in regular strength training (twice a week, 10 exercises, 1-3 sets of 10 repetitions) enjoy a reversal of this dysfunction, and have shown mitochondrial activity equivalent to that of moderately active 20-somethings.
Women who strength train have been found to be much less susceptible to osteoporosis, especially if they also take 800mg of calcium and /or hormone therapy. They significantly improve bone mineral density at the measurement sites. Research suggests women do 2 sets of 6-8 repetitions at 70-80% of their maximum weights on 3 days a week. Walking with a weight vest and doing some stretching is also advised. The 6 core exercises recommended are seated leg press, seated row, back extension, lat pulldown, one arm military press, and squats (wall or Smith machine).
So don’t resist it anymore. Strength training is good for you.
We can help you do it safely and effectively. And make it fun too!
Are you thinking about hiring a personal trainer but can’t afford or don’t want one 3 times a week? Are you motivated to workout but just need some guidance? Do you need accountability, not supervision?
A personal trainer can help. We are contractors, just like builders or financial planners. You hire us to do the job that you want done; we advise you on the best way to do it, we tell you the cost, and you hire us or not.
If the job is to get you ready and able to workout on your own, the solution may be to start out at 3 times a week with a trainer, but then taper off to once a week, then once a month, maybe even once a quarter. Since changing up the workout is important, I would advise some kind of continuing contact with your trainer, but the timing can be yours. In this case, the trainer should be transitioning to more of a coach over time, helping you to understand the basics of planning your own workouts and workout schedule to achieve your goals.
Feeling stressed? Most people do, and our response to stress can either be healthy or not. Exercise is one healthy response.
In addition to the overall health benefits of regular exercise, there are also direct stress reduction benefits as well. Any physical activity ups your production of endorphines, the feel good chemicals, while also reducing stress hormones like cortisol.
Exercise forces your attention on your movement and activity, and off of whatever is stressing you. This single-minded focus can help calm you and give you more clarity to deal with the situation later.
Regular exercise can improve your sleep, which is often disrupted by stress. And more sleep is always a good thing in this sleep-deprived society of ours.
If you haven’t been physically active, you don’t have to jump into a high level activity. Start where you can and work your way up slowly. And pick an activity that you enjoy and will stick with.
As you continue to exercise regularly, your overall health will improve, which will give you one less thing to stress over.
Healthy
Habits offers 1 to 1 personal training, partner and group fitness
programs, BioMetrics nutrition and exercise plans, golf fitness and
weight loss programs, post-rehab clinical exercise, and beginner and
intermediate yoga classes in Memphis, Germantown, and Collierville, TN.
As winters in Memphis go, this one hasn’t been too bad…so far. Even if things take a turn for the colder, don’t let it deter you from your workouts, especially if you like to exercise outside. Here are some links to give you tips, and to keep you motivated.
