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Exercise
Exercise is fundamental to healthy living. Ask questions here about types of exercise and developing exercise habits in your life.
26,397 Questions
What are the three basic principles of exercise?
Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger. These basic principles of exercise must be followed. Regularity To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet. Progression The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Balance To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others. Variety Providing a variety of activities reduces boredom and increases motivation and progress. Specificity Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does. Recovery A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance. Overload The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. C) 2005 by Peter Somerville. Peter is a former military officer, and the creator of The Paratrooper's Guide To Fitness and Weight Loss. Now anybody can take advantage of the world's most carefully researched and successful physical fitness training program. Peter contributes to http://lean-and-mean.net Article Source: http://EzineArticles.com/?expert=Peter_Somerville
Do you have to exercise if you starve yourself?
Exercising and not eating is a very bad idea. You can lose weight very quickly by lowering calorie and carbohydrate intake whilst exercising. Starving yourself will only make you tired and weak. Getting into a routine of exercise and a diet that suits you will benefit in the long run. Belive me i have been there, starving doesnt work, changing the way you eat permanently with light exercise is the best way, and no obsessing, and punishing yourself if you fall off the wagon. If you don't eat your body will seem to subsist just fine for a brief period of time, until it starts to eat it's own energy, so, the person would not have enough energy to exercise. Exercise is suppose to tone muscles, but if you don't eat protein, etc., there is nothing you can do by exercise that will keep you healthy. Eat! Starving oneself is called Anorexia or Bulimia and they are serious diseases. It's wise for the person to seek out counseling to find out why they don't want to eat. One thing doctors do know, people with eating disorders do so because it's the one thing they can control if they can't control other things in their lives. Marcy
What should my daily caloric intake be to lose 20 pounds?
There is no cut and dry answer to this question. It completely depends on your current daily caloric intake and your activity lever. However, a pound is 3500 calories. So, by cutting back 500 calories a day, you can expect to lose a pound a week.
Can it? Certainly. Must it? No. It depends upon how much fat, and (if too much) what is done about it.
Some fat-gain is normal at that age and may safely be ignored. Avoid panic or anorexia. Do not try to look like a supermodel stick-figure.
If the weight-gain is too much (consult a BMI chart and a height-weight chart) - then you'll want to diet, but do so moderately (as described below).
A cycle of diminished physical fitness (which means "recurring") will happen if you diet too quickly (too drastically). As soon as you ease up on a drastic diet, your weight will balloon up once again.
More information:
Doctors and dieticians recommend losing weight gradually, allowing a whole month for every 4 to 8 pounds you want to lose. Do not starve yourself, or skip meals, or try throwing up.
Here's a program for the period in which you want to lose weight:
Try to get plenty of moderate aerobic exercise (intense exercise may damage your joints). It isn't essential to join a gym; you can do sit-ups, pushups, dumbbell-lifting, jumping-jacks, and many other basic exercises at home. Walk as much as possible. Bicycling and swimming are good too. Even for people who are not trying to lose weight, being active helps your digestion, your circulation, and other body processes, and will help improve your mood.
Even more important than exercise, is avoiding junk foods and sweetened drinks such as soda. Try to avoid refined flour and pasta, processed foods, fried foods, and fatty cuts of meat. Preferably consume no added sugar, and as little added salt as possible.
Our great-grandparents didn't have the epidemic of obesity we see today, because they had a less-sedentary lifestyle, a much more natural diet, and they ate reasonably-sized portions.
Eat 3 not-large-portioned meals per day; do not skip breakfast; and avoid sugary snacks. If you want a snack, try (for example) an apple or a handful of unsalted nuts.
Limit your calories (best to consult a doctor or nutritionist concerning the amount), and weigh yourself at the same time each day, 2-3 times per week. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up.
Once you've reached your goal, increase your calorie intake somewhat, so that you can maintain your present weight. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular healthy foods. But keep checking your weight 2-3 times/week.
Avoid crash-diets, fad diets, diet pills, etc. These may be harmful, and need not be considered by people who have adopted an otherwise healthy diet.
More guidelines:
Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise.
Healthy nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories, in healthy forms (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water).
In general, an example of a healthy starting point could be a menu of whole-grain foods and bread, a good amount of vegetables, legumes, some fruits and nuts, fish, lean meats in not-large amounts, and some dairy. However, this may need adjusting according to one's lifestyle, age, health, weight and other factors at the outset; and also later, as one sees what works for him/her in particular.
Also...whenever you feel queasy, nauseous, constipated or otherwise not completely well, try to remember what you've eaten over the last several hours or the last day. This is one factor in adjusting one's food habits.
See also:
Could you describe a balanced diet?
What features would a good weight-loss program have?
Different types of fat - which are healthy?
Is it possible to slim down in just one area of the body?
Disclaimer: No diet plan, including the one above, will be enough for all people. There are some people with complications such as glandular or other disorders, who may need surgery to lose weight. If one suspects that this is the case, or if one keeps gaining weight despite eating healthily, professional advice may be needed. This could begin with one's doctor or dietician, who would in some cases refer the patient to a surgeon.
Is 178 pound to heavy for a 14 year old?
It all depends on your height, and how much muscle you have.
How do you lose 40 pounds without a lot of exercise if I have asthma and weigh 161?
go on a diet, you can find some on the internet or on tv
How do you lose underarm flab quickly?
Change the flab into muscle
Eat healthier foods
and excercise A LOT for the flab into muscle
lifting weights
and running are the best
try some sports like
volleyball basketball tennis and badminton are the best sports that can easily shape your arms
A synergist muscle is a muscle that aids another by promoting the same movement.
What is the prime mover for hip adduction?
The adductor muscles of the hip are four in number: the adductor brevis, the adductor longus, the adductor magnus and the adductor minimus. All the hip adductors originate from the pubis and insert at the medial side of the femur.
If you 12 you eat unhealthy but exercise will you lose weight and gain muscle?
Yes, you can eat pretty much anything you want and lose weight and gain muscle. From what I have read, Michael Phelps (Olympic Gold Medalist Swimmer) consumes something near 12,000 calories a day while training.
However, he is also BURNING that many, so he doesn't get fat.
I personally consume around 4,000 calories a day, with a good portion of that being fast food/junk food (I love to eat and spend hours a day driving in my car for work). To counter this, I spend at least 2 HOURS a day on the elliptical machine at my gym, 7 days a week, and I am definitely thin and lean. I could drop the exercise to 30 minutes a day and maintain the same if I also dropped my eating by at least 1500 calories, but I don't like that.
Bottom line, as long as you burn more calories than you consume, you will lose weight, and I recommend NOT "dieting" while trying to lose weight, ESPECIALLY if you are a male. Exercise builds muscle, and muscle burns fat, and men can put a lot of muscle on in a relatively short time if you work at it. If you diet too much, you will burn muscle instead of build it, and that will lower your base metabolism, which will mean you will have to continue to diet to maintain it.
Just keep eating what you are, and exercise to make up for it. Had 2 Whoppers in one day? An extra 40 minutes on the elliptical will counter that. Don't want to spend an extra 40 minutes there, eat less, the choice is yours.
PS: Lots of food and lots of exercise makes for MUCH better sleep at night compared to going to be hungry with restless legs!
Why do you faint when your anorexic?
Because you get dizzy from not having the fuel your body needs to function properly. Food=fuel.
Is a 13 year old rugby player who is 5 foot 9 inches and 154 pounds a good strong size?
The great thing about rugby is that it can accommodate all sizes from titchy halfbacks to giant props. But at your age and size you sound like a good solid forward. If you are fast as well there is always a place for big fast guy on the wing or as open-side flanker. If you are not so fast then maybe prop or hooker.
230 A trainer at our local gym says 1 gram of protein per pound of body weight.
Will artificial sweeteners keep you from losing weight?
No cut man. I actually googled sugar diet, thinking that there might be one.
All sugar is bad.
Experiments online with a copper wire and zinc nail have produced around 0.9 volts from a pear. Your results may vary depending on the particular pear and other variables.
No. It doesn't matter what hair colour you have. Everyone is born with a different metabolism. Some are born naturally thin and others go on diets.
* how much fat you body processes. If you have a high metabolism, you have a less chance of getting fat.
How much weight do you loose by running 24 miles a week?
You can lose about 5 pounds a week running 24 miles. This also depends if you have changed your diet and what you have changed your diet to.
Can senokot laxatives help you lose weight?
Sure, temporarily, just like a bowel movement can, temporarily, but it isn't a long-term solution, and it is also a sign of an eating disorder if you are going that far. Abusing laxatives can also have other negative effects on your health.
The only real way to control weight is a healthy diet and regular exercise.
How does the intensity apply to muscular strength and muscular endurance training?
In general, the higher the intensity, the lower the duration. So, if you are training to increase muscular strength, it is often best to use between 1 and 5 reps per set. If you are training to increase muscular endurance, increase the duration of each set by increasing the time under tension. You can do this by doing each rep more slowly, by doing more reps, or both.
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