Archive for category exercise

Extreme Treadmill Exercise Styles

This guy has a goal to reach a running speed of 24 mph. For months, he has been consistently training to reach his goal. He slowly walked up the top of the treadmill and began running as fast as he could reaching 23.5 mph. He didn’t quite reach his goal leaving him frustrated but he was a step closer.

This man has a different take on extreme exercise: relax…life is short…

WHICH ONE DO YOU PREFER?

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Fitness Fads Through The Decades

Here is an amusing article describing the various fads that have engulfed fitness nuts over the years. The video shows them all, and the article delves deeper.

The 10 described are: hoola hoops, vibrating belt, gym culture, jazzercise, aerobics, home equipment, tae bo, spinning, crossfit, wearable activity trackers.

Who’d have guessed these are merely fads that grab the popular mindsets…like invasion of the body snatchers!

HERE IS A COMMENT SOMEONE NAMED GAVIN SENT ME:

Haha, good article/video. Funny to see all of the fads especially the older ones.
I haven’t done any of those (Except Gym culture, I guess?) but Crossfit is very popular these days. Its good that it gets people into full body lifting exercises like deadlift, bench, squats, etc. However often there’s little attention given to having good form and it’s all about slamming in as many reps as fast as you can no matter what, under the pretense of being “intense” and “getting cardio”… when you could do an actual cardio exercise instead (like tennis, or running) and avoid unnecessary injuries. A lot of beginners get hurt badly. And yes the mentality is cult-like for sure.

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Exercise Is Not The Main Way To Lose Weight. Diet Change Is.

So the results are in: Changing your diet is the better way to lose weight than more exercise. In spite of what Coca Cola and other sugar companies promise. Check out this video…

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How Doug Pruden Sets Push Ups Records

Doug Pruden sets another push up record

Doug Pruden sets another push up record

I heard from Doug Pruden again. He holds many records for push ups, and I wrote about him over five years ago. Here is his latest email about a new record he set and how he does it. Amazing and inspirational. I’ve bold-faced some of his words that apply to anything, not just push ups.

Recently did 81 knuckles (fist) pushups in 1 minute of record time. Golden book of world records and record holders republic. many ask me how can a person do so many push ups in record time. Doing one very well, just one. Fist, back of the hand, one arm, or regular push ups. You have to first start. Then add a bit more each day and pretty soon you can do many.

I started at a younger age in high school and then moved on to do it in the gym and then challenged world records. Its work and deeper breathing for sure. You get your own body accustomed and used to it each day. 50 at a time , non stop or 75m, 100 etc. Training and practice. At ever increasing inclines from a wall or chair until you reach the horizontal position. Eventually accustoming your body angle to the floor, over weeks, months and years. Doing it every day like some play Video games or watch tv shows. Routine and habit but a good one at least for 30 minutes each day. At graduated angles till you reach complete horizontal from “vertical wall” position. Stand near a wall or grab type of gym bar that is stable and start practicing eventually bringing the body further out till your able to do it on the floor and then over months add speed. A Customizing the body to a new routine.

No one is born being able to do anything. But we all can learn to do everything if there is a will. Pushing against and out before you can push “up”. Its first for exercise and then for strength and stamina and health and very last for records! 999 out of 1000 of us will never reach world record speed but some can come close and try their best to improve their own levels. Only about 20 people have world records in push ups and only 3 or 4 last for over a decade. Its hard to do. But possible to do if you commit to it. Enjoy it FIRST for fitness and have fun. I never thought of any records when it was just an exercise. Find something you are good at and make the world a better place. That thing can be anything that benefits society.

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Amazing Transformation

Laura Asbury

Laura Asbury

This body change by one of the followers of Kayla’s site is so impressive that I had to post it.

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Kayla Instines Is An Instagram Fitness Star

Kayla's sharp abs

Kayla’s sharp abs

Here is an article about Kayla Itsines, who may be “Instagram’s biggest fitness star.” She has 4.9 million followers, many of whom show their transformations of weight loss and muscle building. Kayla cheers them on with motivational sayings, fitness and diet advice and personal anecdotes. I love the article’s reference to “photos of her abs, the definition of her six-pack so sharp you could cut yourself on it.”

So check out her Instagram feed and also the women who are taking Kayla’s body-changing advice:

I also like this story from an Australian magazine that describes how Kayla’s fame began:

When Kayla Itsines’ younger cousin suggested she download an app called Instagram to keep track of her clients’ progress photos, she didn’t think much of it.

Fast forward to the present and she’s Australia’s most popular personal trainer and is taking the fitness world by storm.

Itsines’ success came initially from her Bikini Body Guide eBook — and with newly released app Sweat With Kayla, she doesn’t look like she’s stopping any time soon.

“It all started when I graduated from the Australian Institute of Fitness in 2009 — my first job as a personal trainer was in a women’s-only personal training centre,” she says.

Kayla with adoring fans

Kayla with adoring fans

“The women there were lacking confidence and weren’t concentrating on how they felt as much as how they looked — I really tried to change that.”

When Ms Itsines went solo and started her mobile personal training business, she began uploading her clients’ progress photos to Instagram — and followers began asking if she could help them in different States.

“I just said unfortunately I couldn’t because I was in Adelaide,” she says.

“I met Tobi (Pearce, Itsines’ partner) and he said ‘The way you train is unique, why don’t you create a guide for them?’

“I was just like ‘Oh, nah, I don’t think anyone would buy it’. As I retell the story I kick myself.”

But make the guide she did and as more people bought the Bikini Body Guide and started following Ms Itsines, the more her influence grew.

It’s obvious she isn’t as concerned with being famous as she is with helping people with their health and fitness, though — and women gaining confidence is her number one priority.

“I love helping people in general, it’s just what I do,” she says.

“I’m really trying to get rid of that whole fad and diet approach and concentrate instead on how people feel. I want to give them a maintainable and sustainable lifestyle they can have forever.”

Ms Itsines names her world tour as the highlight of the journey so far.

“My favourite experience was London because I couldn’t see the girls before I came out — I got to open these double doors and they were all standing in front of me,” she says.

“It was an amazing experience.”

Perhaps most importantly, Ms Itsines is staunch in her opinion about fad diets — she advocates a lifestyle change for her clients which will last a lifetime.

“I want clients to feel good about themselves — that’s something I try and bring across,” she says.

“I want to get the girls feeling better, rather than always focusing on what they look like.”

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Daily Exercise For 1512 Consecutive Days

Haven’t missed one day of 5-20 minutes of some kind of exercise in over four years now. And you probably remember that tennis doesn’t count. Even if I play hours in any one day. Holidays, vacations, traveling, living in a tent in Mongolia…doesn’t matter. I have kept it going. A real achievement for a previously undisciplined guy who went years unable to remember to lift a bar bell in my office or who gave up traveling 25-45 minutes to a nearby gym.

With my elbow injury, I have been limited to yoga, stretches, abs crunches, capoeira roundhouse kicks, wall sits, abs rollers and most painful of all: planks that last five minutes. I hate them, shake, yell and almost cry. But I do them maybe once a week.

Masochism…but it feels so satisfying when it’s over!

Confronting Death And Illness

Bella resting

Bella resting

It’s been a confronting month with regards to health and exercise. I am still doing 5-15 minutes of something, whether push ups, flys, etc: yesterday was 1318 consecutive days. I have also been playing tennis 3-5 times a week…even 6 times one week this month.

But I also didn’t pass my annual physical EKG automatically…a PVC (premature ventricular contraction) that necessitated two stress tests, the second with radioactive isotopes to look at my heart muscle with a cat scan. The cardiologist meeting is coming up July 1st, but it sounds like it’s NOT life threatening. She said I could continue playing tennis and to just watch out for symptoms greater than being out of breath for 5-10 seconds after a tough point. One player told me it takes him a minute or two to recover.

I only needed to raise my heart rate during the tests to 124 before quitting after one more minute of fast walking. I went to 170 and 155, which was terrific for my age group. I also started taking a baby aspirin a day, and after two weeks of this, I will have had more of those pills than in my entire life. I do like the citrus flavor.

However I really mind being normal and having health issues like everyone else I know. I am not used to it. I am spoiled. I have been blessed with good genes and also consciously avoiding bad foods and habits. In fact my cholesterol went down again to 187 from 196 last year, 218 in 2008, and 237 in 2005, when I first learned I had a problem. Changing my diet and exercising more often has really paid off. But I still have a slight abnormal blockage in one artery it appears.

I know, I know…it’s better than most guys my age. And nothing worth mentioning compared to others with far more serious illnesses, like cancer. Even my dog has cancer, has received chemo treatments for months and has not eaten for almost two weeks now. I thought we might put her down this morning, but we decided to wait another day. These sick friends and relatives have upset me terribly. I have been down and in a funk, though not depressed. It’s so sad, and I hate feeling helpless.

My dog breed’s life expectancy is 12-13 years. Bella is 12 1/2, so she is right on schedule and has had a great life. I can live with her demise more easily. When my father died at 88, I felt like he had also enjoyed a good run. And I have already had 74 years, so I won’t complain. Though when I had my birthday in April, I realized I may have “just” another 10-15 years…until I was shook up in May by my physical.

But it is very upsetting when friends in their early 50s become seriously ill, like one who died a few years ago at 54. I know Life is not fair, but it still pisses me off to see randomness in action. Living is such an uncertain and fragile adventure. Another friend fell two weeks ago and landed on her chest and knees. No broken bones, but she might have hit her head and been seriously injured. Two days ago I fell over a curb inside a restaurant, where it was dark and there was a gap between the potted plants. Luckily I landed on my knees and hand and didn’t shatter my right, tennis wrist.

I never forget that I could be living in a war zone, or starving, or lacking water. My friends from California who stayed with me this weekend were thrilled to take a shower that lasted more than three minutes. We must all savor the good moments.

Bella on Father's Day

Bella on Father’s Day

I will miss many of those I had with Bella, as she chased tennis balls I hit and flushed pheasants I often missed. She has been a loving friend and companion. As the android said in Blade Runner: “Time to die…”

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Back From Viewing Japanese Cherry Blossoms

Shinbashi Street is lit up at night for more cherry-blossom viewing

Shinbashi Street is lit up at night for more cherry-blossom viewing

Have returned home after two weeks in Japan, and still jet lagging. Went to visit my son who lives there. Always a challenge to do my daily exercises, especially when traveling 30 hours door-to-door. Am now at 1240 consecutive days.

One day I climbed too many steps of a shrine to the top of the “mountain.” Did it with my daughter, so we bonded in a tiring effort. Took about two hours round trip. Another day our family walked five miles looking at parks, temples and streets festooned with blossoming cherry trees.

Here are some photos:

walking down at last at the Fushimi Inari shrine in Kyoto

walking down at last at the Fushimi Inari shrine in Kyoto

dressing in kimonos is common in Kyoto

dressing in kimonos is common in Kyoto

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100 Years Of Exercise Fads And Styles

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One-Finger Pull Up

Who knew that this was do-able? This video shows how Magnus Midtbo trains for wall and rock face climbing. I looked for this pull up accomplishment after reading about climber Alex Honnold, who could do a one-finger pull up by age 16. I realized climbers needed strong fingers…but this is insane…

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Some Good Exercise Ideas

It sounds like a bad infomercial: Get ripped in less time! We’re conditioned to believe that jaw-dropping, body-transforming results are achieved only by putting in the hours. But if you’ve been adhering to the muscle-isolating back-and-bi, chest-and-tri gospel, the truth is, you’re doing it wrong.

“Your brain doesn’t think in single ‘muscles,’ it thinks in terms of movement patterns,” says Pat Davidson, Ph.D., director of training methodology at Peak Performance, a private fitness studio in New York City. “Human evolution led to five basic movements, which encompass nearly all of our everyday motions.” Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank (stabilizing your core).

It’s the approach Davidson takes when drawing up the regimens of Peak’s celebrity clients, including Gerard Butler, 50 Cent, and Jimmy Fallon. The time-crunched love it because it’s an efficient and effective workout—more taxing on the muscles, leading to increased strength and a faster metabolism. Plus, you’re not lost when your trainer isn’t around. “If you know the basics, it’s incredibly simple to build your own workout,” Davidson says.

Still—like martinis and porn—there can be too much of a good thing. “It’s stressful to the entire body,” says Jason Hartman, trainer to many U.S. Olympic bobsled and skeleton athletes and the U.S. Army Special Forces. “That means that if you overdo them, you’ll just beat yourself up. Do this style of workout no more than three or four times a week.” Mix and match the moves at right and feel okay about taking the less-time-consuming way out.

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How It Works

Pick one move from each of these categories. Then do 2 sets of 12 reps. Change up the moves but repeat the plan 3 or 4 times a week. For cardio extra credit, see the add-ons below.

PUSH
The Ultimate: Bench Press
Lie face-up on a bench, holding a heavy barbell at your sternum, hands shoulder-width apart, elbows bent into sides. Extend arms, pushing bar directly above chest. Pause, then lower barbell to start.
The Alternates: Push-up, dumbbell shoulder press, single-arm kettlebell press, push press

PULL
The Ultimate: Pull-up
Hang from a bar with palms facing away from you, arms straight, knees bent so feet don’t touch floor. Bend elbows, pulling chest toward bar. Slowly lower yourself to start.
The Alternates: Dumbbell row, TRX row, chin-up, cable row, lat pull-down

HIP-HINGE
The Ultimate: Deadlift
Set a heavy barbell on the floor in front of you. Push hips back as you bend forward, grabbing the bar with hands more than shoulder-width apart, palms facing body. Keep back straight as you stand up, lifting the bar and thrusting hips forward. Slowly lower bar to start.
The Alternates: Kettlebell swing, Romanian deadlift, trap-bar deadlift

SQUAT
The Ultimate: Split Squat
Stand on your right leg, left foot resting on a bench or box behind you, and hold a heavy dumbbell in each hand. Bend right knee, lowering body until left knee hovers just above the ground. Straighten right leg, returning to start. Complete all the reps on one side before switching legs.
The Alternates: Barbell squat, lunge, goblet squat, reverse lunge

PLANK
The Ultimate: Farmer’s Walk
Stand up straight holding a heavy dumbbell in each hand, palms facing body. Maintain your posture as you walk 20 meters. Turn, repeat, returning to start.
The Alternates: Plank, bird dog, side plank, suitcase carry

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1200 Consecutive Days That I Have Exercised

Well here I am over three years later reporting that I have exercised at least five minutes every day. Usually it’s 10 minutes, and sometimes over 20. It’s an achievement that I absolutely must do, in spite of how inconvenient it is. Especially when I procrastinate getting to this minimal workout and am starving. Have to exercise AFTER I eat. Also when I am camping out (like in Mongolia) or traveling overseas.

But I don’t give in. I am not going to break this chain of consecutive days.

I also started getting in shape for my annual Cycle for Survival, one-hour spinning ride. Now that is something I really have to work at. 45-minutes or an hour seems like forever…remember that I am also playing tennis 3-5 times a week, and I don’t count those sessions as my required daily exercise.

Push-ups, Pec flys, wall sits, planks, squats with weights, and abs crunches are what I usually do. Sometimes I use the rowing machine at home. And I certainly count snow shoveling, which usually takes 30-60 minutes. That can be exhausting.

It’s mostly a discipline practice. But it does feel good when it’s over.

I also have the satisfaction of having inspired a few others to do their 5-15 each day…and their efforts have inspired others they know. Are you interested? It’s a challenge…

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Fears And Injuries Off The Couch

In the last few months, I have been unusually active, mostly on the tennis courts…sometimes four consecutive days a week, as I am asked to sub. These efforts are in addition to my daily indoor exercises for 10-20 minutes. The result has been fear and injuries.

I was bitten by a tick before I went overseas and worried that the aches in my shoulders and knees were signs of Lyme disease. It may have been weight lifting.

Then I went tobogganing and crashed…discovered a bruised, purple toe that I thought was broken. But it wasn’t, and the pain quickly became mere discomfort and then went away.

I did some crossfit squats with weights and strained something near my groin…so I worried that I had a hernia (the doctor told me what to look for and concluded via my telephone call that it wasn’t that), but I also worried that I might have the beginnings of cancer!

I did some rowing and lat pulldowns on machines in a Florida hotel gym and hurt my back…couldn’t walk straight…hunched over and constantly hurting, whether lying down or sitting up. But after two hot showers a day and some gentle stretching, I was able to play tennis anyway.

I also took four tennis lessons in Florida, where it was incredibly humid and 80 degrees. One time I was way past exhaustion and was determined not to stop before my hour was over. I did worry that I would pass out–but not die on the court, like some other players I have heard about back home.

I hate all these injuries. I hate my fear of being struck down at any time by over exertion or disease that might be deadly. Yet I realize that I am bringing all these risks on myself by choosing to rise up off the couch in the first place. It is an expected result.

Yes the sports are fun. Yes a walk in the woods exposes me to ticks. Yes gym exercises can lead to muscle strain. What other option is there? I sit enough at the desk and watching TV as it is.

Life is always a compromise. You always pay a price. But I often wonder if I am smart about it. The fact that I can do it all, when others my age are using walkers and canes, forces me to take advantage of my abilities, while I have them. It would be such a waste to just sit, when I don’t have to.

And the injuries are so minor compared to others with real illnesses and handicaps, that I simply can’t whine about a little discomfort. So I keep exerting and risking and enjoying and loving a great tennis shot, higher weight on the machine, or a new muscle definition. I guess that’s what makes me who I am, even if some people find my achievements and abilities annoying.

Use it or lose it…and don’t whine or complain out loud.

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Benefits From Just 10 Minutes Of Exercise

Here’s an article for really busy people that promises a benefit for just one minute of all out exercise…in three bursts of 20 seconds each. Including warm up, cool down and slower in-between-the-extreme segments, it’s a total of just 10 minutes. And it needs to be done three times a week: 30 minutes total.

The comments are pretty funny…with one saying people who don’t like to exercise should learn to enjoy it…and many saying that you should take your health more seriously than just giving it 10 minutes…especially when so many folks are spending hours sitting on their couch watching “junk TV.”

Anyway, here are a few words to give you a better sense of the recommendations from this research:

“Then they asked the volunteers to complete a truly time-efficient, interval-training program using computerized stationary bicycles. Each session consisted of three 20-second “all-out” intervals, during which riders pushed the pedals absolutely as hard as they could manage, followed by two minutes of slow, easy pedaling. The riders also warmed up for two minutes and cooled down for three, for a grand total of 10 minutes of total exercise time, with one minute of that being the intense interval training.

“The volunteers completed three of these sessions per week, leading to 30 minutes of weekly exercise, for six weeks.”

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Back At Last

It’s been over a month since I last posted. I “broke the chain” of continuous writing–beginning with a trip to Japan to visit my son–and another three weeks passed as I made futile efforts to “catch up.” But here I am again.

In the interim, I completed three years of daily exercise…at least five minutes, but as much as 20. And that doesn’t count all the tennis I am playing. This week alone I am scheduled to play four straight days…and this following a day in which I played squash for an hour as well.

But I admit that I feel like I am losing muscle tone anyway, especially in my arms and upper body. A sign of aging, or doing abs exercises, or the rowing machine for my legs.

I also have aches in my joints, and I worry that I may have picked up Lyme disease from a tick I removed a couple of days before I left for the Orient. So much to deal with sometimes.

I have had lots of good stories to write about…just too lazy or distracted or jet lagged for a while. Let’s see if I can now amuse you with stimulating tales in the days ahead…

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How To Pick Up Girls At The Gym

There are a lot of videos giving advice about how to pick up girls–and guys–at the gym. Very useful. Check out the first minute of this video to also learn something about the Strongman competition from champion Robert Oberst. He eats six times a day to ingest 20,000 calories. He needs the fuel to lift the weight. He also travels through the supermarket emptying out parts of the meat section.

He admits others have the abs…but he has the titles.

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Stephen Colbert’s Real Man Workout

This is pure silliness in the midst of an ongoing feud between Sean Hannity and Stephen Colbert. Sean has lost 30 pounds and explains how he did it with a program of street martial arts, including “blade and firearms training.” Stephen makes tremendous fun of it, including an image showing how using your trigger finger can give you a six pack! Go right to 1:49 to see the mockery begin.

six pack from trigger finger workouts

six pack from trigger finger workouts

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1000 Consecutive Days!!

Last night at midnight, after playing tennis for two hours until 8:15 pm, eating, driving home and digesting my meal, I did 12 1/2 minutes of abs crunches. It was the 1000th day in a row that I have done some muscle-building exercise for 5-20 minutes. Tennis and squash don’t qualify. I have proven to myself and others that I CAN be disciplined enough to make myself do this. No matter if I was in a tent in Mongolia or on vacation in Europe or Japan.

I am extremely proud of the self-confidence I have acquired in the process. Yes some friends, like one who was a dancer and stretches or moves an hour a day quite often, are not impressed. But this was a supreme challenge to me for decades, because months would go by in the old days in which I did absolutely nothing.

No more. It is a regular and essential part of my life. I fantasized about stopping now that I have reached this incredible marker. But I decided that would be dumb, having made it this far. Now to think about what may be next. A tougher challenge?

Whatever takes discipline, I now know that I have quite a bit…

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World’s Strongest Kids?

Two brothers, now ages 10 and 8, work out two hours a day under their father’s supervision. The video above is three years old. The one below is more recent. Check out Giuliano’s abs!

Here is the Wikipedia story on the elder brother.

Giuliano Stroe (born July 18, 2004) is a Romanian gymnast who has been lifting weights and learning gymnastics since he was two years old in Florence, Italy where his family lived. They now live in Romania again. In 2009, he was recorded in the Guinness Book of World Records after setting the record for the fastest ever ten metre (33 feet) hand-walk with a weight ball between his legs. Stroe performed the stunt in front of a cheering live audience on an Italian TV show, and has become an internet sensation as hundreds of thousands of people have watched the clip of him performing the stunt on YouTube.

On February 24, 2010 he broke the world record for the number of 90 degree push-ups, which is an exercise where push-ups are performed without letting your feet touch the ground. Stroe managed 20 90 degree push-ups beating his previous record of 12, live on Romanian TV.

Giuliano’s father, Iulian, said he has been taking Giuliano with him to the gym ever since he was born, but he is careful not to push Giuliano too hard. Stroe insists his son’s workout schedule is not excessive. “He is never allowed to practice on his own, he is only a child and if he gets tired we go and play,” Iulian said.

Giuliano says his newfound celebrity has not gone to his head. He adds that he still does normal nine-year-old activities like watching cartoons and painting.

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Only 20% Of US Adults Exercises Enough

This article has some surprising facts. The biggest one is that in spite of many people knowing that exercise is good for your health, only 20 percent of American adults over the age of 18 meet the government’s recommended guidelines when it comes to physical activity.

The average adult needs at least two hours and 30 minutes of activity each week, if it’s at a moderate intensity level, like brisk walking. Up the intensity to jogging or running, and you can aim for at least 75 minutes a week. Add in a couple of strengthening sessions a week, and you can expect to build muscle, protect your heart, avoid obesity and even live longer.

Consider a few profound factoids: Regular exercisers have a 40 percent lower risk of developing dementia, and a 60 percent lower risk of any type of cognitive impairment, according to a 2012 study. In young adults, regular exercise can increase bone mineral density by as much as 2 to 8 percent a year, according to the New York Times, helping to prevent dangerous falls and fractures later in life.

But it takes some discipline, adherence to routine or commitment to exercise even this little. Also the time away from work and personal obligations. As someone who couldn’t make the time for decades–or didn’t care to–I really understand. Now I can’t imagine a week without around an hour of exercise plus 5-10 hours of tennis. Who would have guessed? I definitely feel better for it and know that it is keeping me feeling more energetic, enthusiastic and vital.

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Abs Should Be There When Midriffs Are Bare

abs are in now for high fashion crowd

abs are in now for high fashion crowd

bare midriffs send women to the gym

bare midriffs send women to the gym

new crop top style requires abs or at least flat stomach

new crop top style requires abs or at least flat stomach

Who would have predicted that midriffs exposed by the latest crop top fashion styles would be sending women to gyms in droves. Sweat and pain is the passport to wearing these fancy clothes, and here is an article describing some of the goings on. Obviously I am partial to nicely defined abs, and I think it’s about time everyday women were after some definition as well. After all, misery loves company, and when I think of all the pain men go through to look attractive to women, why shouldn’t the females have to put in a little extra effort to look good for the men…only kidding, only kidding. I know how hard the female gender works to look sensational…

“Midriffs are suddenly in America’s face,” writes Shivani Vora in her piece titled The Time of the Tummy. “The stomach is the new erogenous zone, but not in a vulgar sort of a way,” one fashion commentator said. “Yes, you can show your whole midsection in a bra top, but most of the styles only give you a peek. Regardless, it is making women frenzied about shaping up their abs.”

The 5-foot, 115-pound Jewlie Williams, another fashionista, for example, spends more than two hours most days of the week exercising in stomach-centric classes like Ab Attack (Crunch offers three others as well), running and dancing. Her day begins and ends with 100 crunches, she said, and she has drastically cut down on her sugar intake.

“I bought six crop tops, but I felt like I needed tighter and flatter abs to feel good wearing them,” she said, “so I’ve been working really, really hard to get them better-looking.”

Sandra Ciconte, an already-slender 5-foot-6, has embarked upon a six-day-a-week routine that includes two private sessions with at Core and a 20-minute floor routine by herself on other days.

Dr. Michele Olson, an exercise physiologist at Auburn University, stressed that cardio intervals such as alternating sprinting with walking are the first step to a six-pack. “You need to have less fat over all to have firm abs,” she said, “not do hundreds of crunches or situps.”

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Eat Like A Caveman

Here is the article that talked about the movie Fed Up. In addition to describing the movie, there are some excerpts that endorse low-carbohydrate/high protein diets, which some friends have been describing as paleo/caveman diets: eat like a caveman…nothing that is from cultivated, starchy products, like potatoes, grains, bread, etc.

Are all calories equal?

Dr. David Ludwig, the director of the obesity program at Boston Children’s Hospital, argues in the film that they are not. In recent studies, Dr. Ludwig has shown that high-carbohydrate diets appear to slow metabolic rates compared to diets higher in fat and protein, so that people expend less energy even when consuming the same number of calories. Dr. Ludwig has found that unlike calories from so-called low glycemic foods (like beans, nuts and non-starchy vegetables), those from high glycemic foods (such as sugar, bread and potatoes) spike blood sugar and stimulate hunger and cravings, which can drive people to overeat.

Studies also show that calories from different foods are not absorbed the same. When people eat high-fiber foods like nuts and some vegetables, for example, only about three-quarters of the calories they contain are absorbed. The rest are excreted from the body unused. So the calories listed on their labels are not what the body is actually getting.

I am still convinced that if you eat less and exercise more, most people will feel better and lose weight. Now that it appears if you eat less carbohydrates you will lose even MORE weight, that should make it easier to see lower numbers on your scale.

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Ben Aaron’s Workout Choice Is Dancewalking

Funny…Feels Good…and after millions of views, the person creating this video, Ben Aaron, located his dancing guru master and made this video:

Ben is a NYC NBC TV reporter who makes videos about everyday fun stuff that viewers find interesting. He also won Emmys two years for Best Features Reporter. Here is a link to his facebook page.

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851 Days Of Exercise But No Burpees Yet

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Just did some barbell bent over rows on my 851st day in a row of some kind of exercise…not counting the 2-10 hours of tennis each week. A satisfying disciplinary achievement.

Also read about the benefits of HIIT: high intensity interval training. I was out of breath just yesterday doing some painful push ups—I really resist doing them. Here are some excerpts from this article , which suggests burpees as the best exercise to do.

I don’t do them, but I should start. Here are two burpee videos. The first shows a modified burpee that is less stressful on your back. The second one is amateurish, kind of sexist, but I included it because it was shot at Flamingo Park in Miami Beach, where I played as a kid, won tennis trophies at ages 11 and 12, and was just at the exact spot in the video, before competing on the tennis court last November at my high school reunion. So it’s pretty nostalgic for me.

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The secret to shedding fat fast is exercise intensity, study after study has found, including a recent one from the American Journal of Health Promotion.

In the study, investigators tracked 4,511 adults ages 18 to 64, assigning participants to four workout groups: high-intensity long bouts, high-intensity short bouts, low-intensity long bouts and low-intensity short bouts.

Both groups of high-intensity workouts lowered their body mass indexes, which lowers risk of being overweight or obese. Neither of the low-intensity workout groups showed the same benefits.

Additionally, each extra minute of high-intensity physical activity was linked to a decreased obesity risk of five percent for women and two percent for men.

This means that even if you’re short on time, you can still get a great workout — that may even help maintain your health over your lifetime.

High-intensity interval training (HIIT) is the way to lose body fat, build lean muscle and increase your metabolism.

“HIIT is an all-out effort followed by a short period of rest,” he explained. “It should leave you out of breath and breathless, not like a slow, steady session of cardio.”

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