exercise – Page 3

February 9, 2013February 9, 2013

When I run

In this post I’ll tell you my favorite time of day for running, and why and how that changes.

Talk to any number of runners and you’ll find a variety of opinions and reasons why their favorite time to run is the “best” time.
Many runners prefer to get their run it at the first light of day (or even before the sun comes up), but I’m not one of them.

Morning is NOT my favorite time of day – though there are times when I do that:

When I am meeting friends for a morning run (watch for an upcoming post on running with friends)
When I am traveling (watch for more on running and travel in another post)
When I plan on running in a race (since most have a morning/early day start
When morning is the ONLY time I will be able to get a run in during that day

My favorite time of day, and the time when I usually run is late afternoon/early evening – and I’ll tell you why that is the best for me.

If it’s a workday, my biggest plus for running after work is pure stress relief
My body is wide awake, muscles have been in use and are generally warmed up from the day’s activities
It helps me both keep my appetite under control and therefore eat more sensible portions at dinner time
By this point in the day, I’m motivated to go use my muscles, push myself, and fee my body perform
It give me an energy, metabolism, and emotional boost later in the day when I need it

You may find that right after work or late in the day is best for you too. The only way to know is to try it and see if that works for you and if your schedule allows it. It took me many years of back and forth to find my best time. In my next post I’ll talk about finding your best time to run.

Questions, comments, or something to say about running – leave a comment below.

February 6, 2013February 23, 2013

Is morning the best time of day to run?

Is there a “best” time of day to run, or a time when you can get the most benefit out of your running from a fitness standpoint?

I am asked this question frequently; people want to make sure that they are going to get the maximum gain from the effort that they put into exercise, and I get it! They want to get the most fitness benefit from the amount of effort that they are putting in to their exercise.

Is there a best time of day? The answer to this that may surprise you, but makes a lot of sense (and has some good science behind it as well). Before getting to that though, lets take a look at what is typically listed as the “best” time of day. I’ll also tell you what is my best time of day, and the reasons for that.

Many people have heard that morning (first thing!) is the best time to exercise, and ask about that.

There are a few reasons why morning is a good choice:

You will get a metabolic boost early in the day
By doing it first, there’s not much less opportunity to let the busy-ness of the day crowd it out of your schedule
If you run before eating anything, you are starting out from a fasting state, so you are more likely to get some fat burning effect from your running
Your running will likely curb your hunger somewhat and may help you with portion control at breakfast

There are also a few reasons why running first thing in the morning may not be the best:

Mornings are already rushed for most people, you may be tempted to skip your run if you’re short on time
Some people have motivation problems just getting up in the morning – adding running just gives them another poor excuse to hit the snooze, and then they never end up “getting to it later” in the day
Your body has been inactive all night, so you are not as limber and stretched as you are later in the day
Since you are in the process of waking up, you not run as hard or push your workout like you would later in the day

Overall, the morning is a good time to run. Although it will not work out well for some people, and it is not what I would call “THE BEST” time to run, the morning does provide a couple of advantages and unique benefits. For some people it is the best time to run – and they should make that their set or scheduled time to run.

In an upcoming post I’ll tell you my favorite time of day for running, and what factors affect and can change that. If you have questions about running or anything related to a healthy lifestyle, I’d love to hear from you. Use the form below for any feedback.

January 25, 2013

So what’s running going to do for me?

I often get asked this question in various forms when I talk to people about running. Enjoying running like I do, it’s easy to talk about or recommend running to people who ask about adding it to there fitness routine or just want to find out more.
Here are a few of the benefits you can expect to get from running:

1. Weight loss
This one is relatively simple – if you don’t change anything else about your lifestyle, but you add in running, you will start burning extra calories (about 100 per mille) – stay consistent and they added up quickly.

2. Stress management
Running is a great way to deal with the stress and pressures of life and leave them out on the track or trail. Aside from the benefit of the physical activity, you’ll also feel better and get a big boost from the endorphins that running can provide (heard of the “runners high”?).

3. Availability
Take your running shoes with you and can run just about anywhere. Whether it’s joining some friends after work for a run on some trails or keeping up your fitness routine when you travel, there is almost always an opportunity to run – either indoors or out.

4. Health and Longevity
Mentioned in the last post, numerous studies have been done that tie regular consistent running to a healthier and longer life. One of those published in Time magazine is linked here – but if you search the internet you will find numerous studies that consistently show these benefits.

5. It’s something you can do alone or with friends
There are many great things you can do for fitness, but this is one that you can do either solo, or in a group (and I do recommend running with others). As an added bonus, planning for running with others, or signing up for an upcoming race can be a great motivation to get yourself to a new fitness plateau.

6. Overall fitness
This is kind of a given since running aids your health and longevity. It benefits you from a cardiovascular standpoint, from a strength and mobility standpoint, and can help burn off some of the stubborn body fat that you may struggled to get rid of. This hits several points all at once and actually benefits joint health as well. Just be smart about running shoes and where you run – more about that in an upcoming post.

Questions or comments? Use the form below – I’d love to hear from you.

January 21, 2013

Run For Your Life!

I frequently get questions along the lines of “what exercise burns the most calories” or “what exercise can I do to lose weight, or burn fat”, or what is the best exercise.

The next few posts will look at running as exercise and some pros and cons that go with running.

Before I dive too deeply into the benefits of running though, it’s important to remember diet is more important that exercise. By that I’m referring to the food you eat and the approach you take to food and nutrition, not going on a diet! A healthy diet is really all about eating healthy and nutritious foods as a part of a healthy lifestyle. Remember, your body really does want you to eat right, and it might take a little time to recognize the signals it gives you, but your body is signaling you all the time about the foods you eat.

So why do I recommend running? Aside from the fact that I like to run and it’s one of my favorite fitness activities, one of the top reasons is that when people are ready to seriously confront fitness and to try to lose weight, you will be hard pressed to find any exercise that will give you as quick and dramatic result as running. I highly recommend some moderation and common sense if you haven’t run before – don’t go out assuming you can run 5 miles on your first day!

But with the help of others, (and some good cheap or free training programs out there) you’ll find that running can quickly reward your weight loss efforts and that the pounds can start to drop off dramatically.

In some upcoming posts, we’ll look at how running can benefit you (not just losing weight), some suggestions on how to approach running (so that you won’t give up), and some tips and tricks to get the most out of it (and not sabotage your results).
Questions, comments – use the form below, I’d love to hear from you.

December 4, 2012December 4, 2012

If you think you don’t have time to exercise, this post is for you.

I was reminded this morning about how easy it is to find ways add more movement and natural exercise to your day.
I hear every week from people who tell me about how busy they are and how they just don’t have time for exercise or fitness.

I think that you can make exercise a priority and find time in your day for some focused or planned exercise – this is the best way to make it work – actually plan exercise in to the schedule of your day. However, if you or someone you know insists that they just don’t have time for it, I’d like to make a couple of suggestions for how you can incorporate important elements of physical fitness into your daily life.

1. Skip the elevators. I’d suggest doing this all the time – up and down, but even if it’s just on the way down, the extra walking and the jostling from taking the steps will do your body good.

2. Walk to your mailbox. When you get home, don’t drive up to your mailbox or stop by it as you enter your building. Take a walk down your driveway to get your mail, or walk down the steps in your apartment building to get your mail. Look for ways like this to add some extra steps to the things you have to do anyways and burn a few more calories along the way.

3. Take a walk break at least every hour at work. Studies consistently show that sitting for extended periods is not good for you, and in fact cause physiological changes in your blood chemistry and metabolism. Take a short walk periodically, or stand for short periods while doing your work. Some work places will even allow you to have a standing workstation.

4. Park a little further from the store. When you go on errands, stop looking for the closest parking space. You can save time and get a walk in by choosing a spot a little further out in the parking lot. Your vehicle’s body will be less likely to get dents and dings, and your body will benefit too. If you only have a bag or two when you come out of the store, carry them instead of using a cart.

There are many other things you can do as well to add what I call natural exercise to your day. While I don’t think it’s a total substitute for deliberate planned exercise, it’s a good way to get some extra movement during the day. Remember, your body was made for movement, and finding ways to incorporate natural elements of movement and fitness during your day is one way to help keep your body healthier. You might find that it motivates you to schedule some time in your day and build it in your schedule.

Questions or comments? Use the field below – I’d love to hear from you.

November 28, 2012November 28, 2012

I try being healthy but I always mess up – should I just give up?

I’ve met many people who have given up. They tell me about how they have tried “being healthy” or tried to eat better or tried quitting junk food and messed up, so they gave up. You probably know people who have planned big changes after a birthday, or as a New Years’ Resolution. You might even be one of those people who started a new workout or fitness program that you gave up on a few weeks into the year. It can be very discouraging when you want to be healthy but find yourself doing unhealthy things.

Chances are, either you’ve had this experience yourself or you know someone who has. And if you have, it’s easy to feel doomed to an unhealthy. My simple message to you: Don’t give up! Just because you got off track doesn’t mean your plans for a healthy lifestyle are totally derailed.

If you miss a day or two in your workout schedule or your new diet – don’t give up! Don’t let a missed workout or two or a cheat meal or dessert keep you from continuing on toward your goal. Taking one little step at a time toward a healthier lifestyle is much more important than taking no steps at all.
I like the phrase “don’t let perfect be the enemy of good” as reminder that it’s more important to make some progress rather than none at all. Stay focused on the good things you are doing rather than the mistakes you make along the way.

Questions or comments about this post? Use the section below – I’d love to hear from you.

November 23, 2012November 24, 2012

Start with your goals part three – what is really important to you?

This may be the most important part of what you need to do in order to begin to move toward a healthier lifestyle. You have to decide what is really important to you – once you do this, you can begin to move toward it and eliminate the things that stand in your way.

You have to decide what is most important because that is will define what is not as important. I know some people that can hardly ever pass a donut shop without stopping. If donuts are your “thing” or you feel like you can never pass up chocolate cake, certain physical or fitness goals are probably out or reach. If a certain level of physical health or athletic performance is your goal, it won’t seem like such a great sacrifice to give up some of the sugary treats and other things that you might otherwise eat. To put it another way, think about whether the daily things you do from a dietary and fitness standpoint move you toward or away from a healthier lifestyle. Did the dietary and exercise choices you made yesterday move you toward being healthier and feeling better, or was it just more of the same way you’ve done things for the last month, year or many years.

If your top priority is to wake up and feel healthy, strong and vital every day, to reduce illness and/or injury and to avoid the bad effects of the typical western diet, you begin the measure your meals and snacks and the things you do (or don’t do) against that goal. I personally stay focused on how good I feel every day, and I don’t want anything to derail that or keep me from that. In order to do this, I think it helps to keep this at the front of your mind with a simple phrase or reminder.

If you’ve never felt that, or if you wake up not feeling good every day, I’d challenge you to consider changing your goals. Don’t expect everything about your body and health to change overnight – because it won’t. But you can begin today to make little changes that will move you toward a healthier lifestyle one little step at a time. Remember that you didn’t get to where you are today overnight either. Set your sights on a lifetime goal of healthy living and feeling good.

September 1, 2012

Need some workout ideas?

How about these workout ideas?

If you’ve read the previous posts on why you don’t have time to skip your workout you’ve also read about some of the immediate benefits of a workout that you can experience. I hope you’ve also thought about the long-term benefits, such as better overall fitness, healthier blood pressure, a tendency toward lower body fat, and an overall sense of well being.

Many people feel challenged to find exercise that they want to do or are willing to commit to on a long-term basis. To those concerns I have two responses:

1. You don’t have to make a long-term commitment! If you try something and find that it doesn’t work for you – either modify the exercise or your approach to it – or try something else. Just because you start out jogging doesn’t meant that you are committing yourself to jogging every day for the rest of your life! As a matter of fact – I recommend that you don’t do the same thing every day – it leads to boredom and to increased potential for injury.
This is why I personally follow a fitness program called P90X – it contains a variety of different exercises and includes weight and resistance exercises as well as aerobic activity and routines to increase flexibility and range of motion. I think another great aspect of P90X is that I can do it at home on my schedule. And best of all – it really works.
I also like to run – so I also run when possible. I am blessed to live in an area where I can run on horse trails through the mountains so the view is always changing and beautiful. But I also try to make sure I do something when traveling – even if that means running in and around the area, or even just using the treadmill in the hotel where I’m staying. The point is to do something. If what you’re doing doesn’t work for you – try something else.

2. You have more options that just joining a gym or running. Find something that you like to do and that you will put on your schedule every day and commit to doing. Joining a gym is not a bad thing since you may have access to trainers or people who can show you proper form and various ways of exercise. It may also give you access to classes on new forms of exercise that you’re not familiar with. Running is great because you can go as fast or slow as you need to tailor your fitness level, and you can do it just about anywhere with almost no equipment.

But besides a gym or running – what else can you do?
Here are a few more fitness ideas – not in any particular order:

Walking, hiking, swimming, water aerobics, aerobics, fitness dvd at home, yoga, home rebounder (small trampoline), kettlebell workout, team or intramural sports, skiing, rollerblading, jump-rope, bicycle – either mountain, trail, or road, spinning (think stationary bicycle), stretching, dancing, tennis, racquetball, handball, weight training.

These are just a few – get creative – try some fitness videos, talk to others. It doesn’t matter what you do, just that you do something regularly.

August 20, 2012

What’s holding you back?

So you’ve decided that you have some fitness goals, or want a healthier lifestyle, or want to lose weight, or want to get into shape and have your body look a certain way, or be able to run a 5k or 5 miles … what’s holding you back? It might just be you.

To often people sabotage their own success before they even start something.
Today – now – you have to eliminate negativity from your mind and from your psyche. It’s very easy to look around and blame your friends, your spouse, your co-workers, your frame, your body type, genetics, the snack food in the vending machine, the fast food restaurants, your busy schedule or any of those things around you – the list could go on and on – seemingly endless.
You could also sabotage yourself mentally and emotionally thinking about past times when you’ve been discouraged or not reached a goal – or about diets that you’ve been on in the past (remember – diets don’t work – change in lifestyle does).

You don’t have the luxury of thinking this way.

Where you are today is the result of all of the thoughts and actions you’ve taken in the past. Remember, that is the past and what you want to focus on is NOW.

As long as you are living and breathing, it is not too late to make a change.

Yesterday is gone, and you don’t have tomorrow yet – but you do have today – you have this moment right now. This is the time to decide who you want to be, what kind of shape you want to be in, what kind of lifestyle you want to have, what state you want your health to be in.

Decide on your goal. You may want to work with a coach or mentor if you’re not sure what your goal should be – but once you decide on it – right it down and keep it in front of you – literally. You need to constantly remind yourself of where you are headed and what you want for yourself. This is best done once you decide and commit it to paper. Even better is to have a coach or mentor that helps keep you on track. As a part of this, you have to decide what is most important to you. Once you understand your goal, you can start to measure the things you eat and how you spend your time against that goals. Some things will stack up, other things you will have to give up. It won’t seem like much of a loss as long as you keep your goal in mind and before you.
Don’t be discouraged that it will take some time and effort to reach your goals. You didn’t get to where you are today overnight, and you won’t reach your goals overnight either. You’re in this for the long term and you have to keep your long-term goals in mind. The one exception to the overnight thing is that it’s not a bad idea to have some mini-goals that you can check off as successes along the way. Decide to skip candy for a day, or dessert for a week, or to exercise every day for a month. Checking off these short-term successes can be a great encouragement toward reaching a healthy lifestyle.
Place reminders of your goal around you. This might be a post-it note on your refrigerator, or on your bathroom mirror – or maybe on the background/desktop of your computer. These reminders help keep you on track and help keep you from getting of track. Just like you wouldn’t head East if you wanted to go West, you need reminders of where you’re headed. Snacks, cookies, cakes, and lying on the couch snacking and watching TV every night are probably not going to help you attain a goal of a healthy lifestyle. That doesn’t mean you can never eat a cookie or watch a TV show – but it should help you weigh out what’s important and whether your actions are moving you in the right direction.
Change what you need to change to help you reach your goal. If you want to lose weight, don’t go into the donut shop. If you want to get more physically fit, stop lying on the couch all night every night. If you want to quit eating junk food, stop buying it and having it in the house. If you have healthy foods around you – you will eat healthier things. If you regularly spend some time exercising, you will get more physically fit. If you get good regular sleep, you will be more rested and an overall healthier person. Incorporate the good things you want into your lifestyle and remove those negative things that got you to a place where you don’t want to be. Remember that if you want a different outcome, some things will need to change.
Forget the past. Its gone and over and you can’t go back and change anything about it. You have today and the decisions you make right now will move you toward or away from your goal. Want to lose weight – you will need to change some of the things you’ve done in the past – probably both diet and exercise (see the posts on which is more important). Want to be able to perform better athletically – you are going to have to find some ways to exercise to help you reach your goal. Any goal worth having is worth the work to get there. If you don’t change anything then you won’t change either – that’s what got you to where you are today.

Finally, try to surround yourself with people to can encourage you toward your goal and with things and reminders that will help you get there. The notes and reminders in your daily planner, and on your screen, mirror and refrigerator are all helpful. People around you that encourage you toward your goal are even more helpful. You should create an environment around yourself that helps drive you toward your goal. It’s your life, and you can have a healthy lifestyle if you

August 17, 2012August 17, 2012

You don’t have time to skip your workout Part 2

Most people know that you get long term benefits from working out – things like:

-increased cardiovascular fitness and ability

-overall increase in muscle tone

-better body tone and composition

-an improved sense of well-being

-healthier overall blood pressure

These results are great as part of a long term-lifestyle motivation.

But did you know that you get at least three distinct benefits the same day that you do your exercise?
You don’t have to wait weeks or months to see these benefits – these are yours to enjoy on the same day as your workout.

Reduced Stress

Taking an exercise break from the rest of the activities of the day is a great way to reduce stress. You can release much of the stress and anxiety of the day with exercise. A short intense workout can help you refocus on tasks at hand and move past frustrations or mental blocks. A moderately intense workout can also release endorphins to your system. These “feel good” chemicals released by your brain help to reduce feelings of stress and pain, and promote a sense of well being.

Increased Energy Level

If you’re not in the habit of regularly working out, this may seem counter-intuitive; but working out will actually give you increased energy levels. I’m not talking about working out far beyond your ability or running a marathon, but a moderate to intense 30-60 minute workout increases blood flow to both muscles and brain. The release of endorphins as noted above – responsible for the so-called “runners high” can help give you the energy to complete tasks, even on a very full day.

Better sleep

A moderate to intense workout burns fat, stimulates the brain and muscular systems, and promotes a sense of well being during the day. In addition to this, it can also help you sleep better at night. I recommend that you don’t exercise right before going to bed; for some people this may interfere with sleep or being able to fall asleep quickly. However, a good workout during the day will generally help you sleep better at night and promote better quality sleep. For other tips on sleep, see my posts healthy sleep and healthy sleep part2.

There are many other short-term benefits in addition to these. Start adding your workout to your daily schedule and experience for yourself what regular exercise can do for you!

Want more info or have a question? Leave a comment below – I’d love to hear from you.