Exercise"I don't have time to exercise!"
No one does, (even professional athletes). If you think your life is busy now with school and work, imagine how it will be in the years to come. Make it a priority. Some tips on time management include; Make friends who exercise regularly and ask them to include you (misery loves company, especially at 5am). Research your type of exercise to best fit your lifestyle. Don't peg all your hopes on the gym if you can't get to the gym. Make sure you have some distraction to get you through the exercise such as music, access to a television or a study tape. "What is an easy exercise program?"
Do a total of 100 sit ups every morning (in sets of 20-30)and 100 push ups (in sets of 20) then go up and down a single stair in your apartment for 20 minutes fast (up, down, up, down). "I want to buy an exercise machine, but I don't know which one. What types of machines are out there for me to get for my home?"
Stationary recumbent cycle.
There are many advantages to this machine because it is; non weight bearing so if your knees or back hurt you can still exercise. You do not need to use your arms so you can read, snack or practice the violin while you exercise. This machine engages the large muscles in your legs and buttocks so that you quickly get a good work out. Manufacturers:
Life Fitness, Nordic Track, Smooth Fitness, Precor, Schwinn. Nordic Track.
This is a machine that has folding models for space saving in the home and affords the user the chance to develop the upper back and arms as well as leg extension muscles. It is a very good work out and low impact. Manufacturer:
Nordic Track Bowflex system.
This is a resistance weight system of pulleys and bendable rods which exert varying amounts of tension in a wide variety of exercise positions. They offer affordable purchase plans and this system will strengthen and allow for muscle development but is not designed for sustained aerobic exercise. Manufacturer:
Treadmills are a great way to walk or run but if you are working through an injury it can be difficult to sustain this activity. They can be noisy and it is possible to inadvertently buy one that is not made for heavy running so do your research. The best thing about this machine is it will give you a great work out for years if you make a smart choice. Manufacturers:
Life Fitness, Nordic Track, Smooth Fitness, Precor, Schwinn, Nautilus. Elliptical trainer.
This machine supplies a low impact, upright work out using both the arms and legs in a constant back and forth repetitive motion. You can apply different resistance to the machine to increase the intensity of the work out. Manufacturers:
Life Fitness, Nordic Track, Smooth Fitness, Precor, Schwinn, Nautilus. Stair stepper.
The step machine gives a very good low body work out as you continually climb descending stairs. This activity engages large leg muscles and gives a quality work out even in short sessions. Maunfacturers:
Nautilus, Life Fitness, Precor, Smooth Fitness "I walk every day and I'm tired at night, isn't that exercise?"
Walking is not exercise, but it is activity. Walking briskly burns about 200 calories an hour and this is the equivalent of two cans of soda or one donut. "How do I know I am exercising hard enough?"
There is a standard known as the Borg Scale which describes varying levels of exertion and how this translates into fitness. The scale goes from 6 to 20 and a level of 12 to 13 is considered adequate for fitness. Borg, G.A.V, Psychophysical Bases of Perceived Exertion.
Medicine and Science in Sports and Medicine 14, No. 5 (1982): 377-81. "What are some examples of how many calories I can burn with different exercises?"
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