Cardio: Beat Exercise Boredom

Even the most enthusiastic and regular exercisers get bored. I know it is hard to believe, but we do. Just like with anything else, it is important to keep your exercise fresh and interesting. That way you're more likely to stick with it and have it become a part of your daily life.

So how do you keep from getting bored? What can you do to make exercise fun?

First, make exercise a priority. Put it at the top of your "to-do" list. Once you plan on it and incorporate it into your life as a daily or every-other-day "to-do," you're less likely to let other things get in the way. Simply, think of it like you do brushing your teeth or showering.

Try different activities. Go to the gym one day. Or try different classes at different gyms. You can pay a daily fee with no obligation at most clubs. In most areas, you can find classes in kickboxing, stationary biking, step aerobics, yoga, boot camp, body sculpting, resist-a-ball and weight training. Pick one or several -- just get out there and move.

Head outdoors. Walk, bike, run, jog, play tennis, golf, even play with your kids in the yard. There are a multitude of outdoor activities. Throw a Frisbee, fly a kite or jump on a trampoline. Get out of the house early in the morning or late in the afternoon for a break. Just remember to drink plenty of water.

Buddy up. This is probably the most effective way to stay committed to exercise and keep it consistent. When you and a friend or several friends are accountable to each other, you're less likely to back out or cancel. In fact, you're more likely to push and encourage each other to do the exercise as well as eat right.

Mix up your routine in the gym. Try different machines. Try different intensity levels and times. Do your workout in reverse order. Vary your reps and sets. Use your own body weight for different exercises. Mix it all up. Just remember to use good form and proper weights.

Join a local sports club or discover a new activity like rock climbing, underwater diving, softball or biking.

Other tricks to keeping boredom at bay, especially on cardio equipment, listen to books on tape or music, read a magazine or watch the news. Move quickly from machine to machine, but keep your reps slow and controlled.

If you walk or jog outside, try different neighborhoods or routes. Discover local trails. But don't go alone.

Still don't like to exercise and find it boring? Then take your kids or anybody's kids to a playground and do what they do. You'll definitely get your exercise.

Keep that Extra Weight Off Your Waistline: Did You Eat Your Roughage Today?

Did you eat your roughage today? What's the point in eating more roughage? Wake up! Dietary fiber does not only keep you regular, it helps you lose weight and keep it off.

What exactly is roughage? Roughage is another term for fiber. It is a substance found in plants that your body can't digest. There are two types of fiber: Soluble and Insoluble fiber. Soluble fiber absorbs water and forms a gel. By forming this gel, it slows the rate food moves through your body and gives you a sense of fullness. This substance can be found in fruits, vegetables, and grain products. On the other hand, insoluble fiber does not absorb water very well. Insoluble fiber helps regulate that rate food passes through your intestine. This is tough part found on the skin and seeds of fruits and vegetables. Without insoluble fiber, the rate can go too fast, causing diarrhea; or too slow, causing constipation.

How does this help you lose weight? There are several ways in which fiber aids in weight reduction. High insulin levels are associated with weight gain, roughage helps to decrease insulin levels. Fiber also forces you to chew, by increasing chewing time, your body recognizes early that you are no longer hungry. By filling you up, the increased amount of water absorbed by fiber gives you a feeling of satiety. By reducing total calorie intake, fiber has a very low amount of calories allowing you to consume fewer calories. By preventing the digestion of fat, binding of the fat makes it unable to be digested by your body.

How can you use this information in your everyday life? Here are some suggestions on how to increase roughage with each meal.

Breakfast
Eat a piece of fruit with breakfast
Drink orange juice with the pulp in it
Bran muffins
Granola
Whole grain cereals

Lunch/Dinner
Have a serving of vegetables with lunch and dinner
Substitute brown rice for white rice
Substitute beans and peas for meat
Substitute whole-wheat flour for white flour, if recipe allows

Snacks
Fresh and dried fruits and vegetables
Fruits and vegetables without peeling
Oatmeal Cookies or Fig Bars
Whole wheat or rye crackers

Be Cautious! Moderation is key. Too much of a good thing can be bad for you. Excess fiber may cause flatulence and decreased mineral absorbtion. The typical diet should contain between 25 and 35 grams per day. How can you prevent a problem form occurring?

Start slowly. Incorporate one item at a time.
Drink eight 8 ounce glasses of water per day. Too little water may cause constipation.
Soak beans and peas in water before cooking. This will reduce your chance of flatulence.
Beware of fiber supplements.

Don't let a little gas scare you, however. Increasing fiber in addition to a healthy lifestyle may help you win your battle against the bulge. Fiber also fights against heart disease and certain types of cancer.

Do I Really Have to ... Ugh ... Exercise?

It is sometimes a burden to try to get yourself all psyched up to go workout! Especially if you are in a workout rut! Here are some ways to get back on the band wagon!

We contemplate this suggestion very carefully weighing the negative aspects and the possible benefits. Yes we think about it after a very idle day of sitting at a desk, and after having eaten two calorie and fat loaded meals while contemplating another one soon. We have not been able to get into the jeans we wore just a year ago even by "tugging, grunting, and laying flat on our back, to snap them," no way!

Every day the television and the articles in magazines nag at us, working on our consciousness, "loose weight, exercise!" Try as we may, it is very difficult to ignore the prompting.

Americans are overweight, more than ever before. The dangerous chance of a heart attack looms ever before us as a possibility. It is time to exercise and get healthy … even if we think we are not quite ready to approach the formidable subjects of exercise and good nutrition.

I suppose most people think of exercise as "pain" pure and simple, and it can be. There are those who are up to it, and those like me ... who at one time were, but now would prefer to exercise with less intensity.

One of the major killers of Americans is cardiovascular disease, with the great cohort being habits we have developed over a lethargic lifetime. Too many "fast foods" and not enough activity are the greatest culprits.

Regular physical activity will begin to positive benefits right away and will ultimately prove to be a lifesaver in later years. It is never too late to start.

Physical activity need not be extreme to be beneficial. Moderate activity of 30 minutes a day (try brisk walking), up to 5 times per week will strengthen the heart and produce weight loss. This exercise reduces not only the risk of coronary heart disease, but also lessons the risk of colon cancer, diabetes, and high blood pressure. It also helps with bone density. It will even counteract depression and anxiety!

Nutrients!

Good nutrition substantively helps to reduce the chance of developing such diseases as coronary heart disease, stroke, cancer, diabetes, and osteoporosis. Americans eat too much fat and too few fruits and vegetables. We eat up to 30 % less of the recommended servings of fruits and vegetables according to the Center for Disease Control. The CDC also notes that more than 3 million women weigh at least 100 pounds more than the recommended body weight and between 20 to 30 % of the nations adults are at least 30 pounds overweight.

Eat fewer calories than you burn (basic knowledge for most of us). Losing weight is not as complex as many perceive it to be. "Just start," it is a mindset; do it slowly, loose no more than one to two pounds a week. It is not rocket science, simply eat less, and eat the right nutritious food. Eat only 500 calories less per day (about one honey bun less), increase your activity, and you will lose about 3500 calories a week, which is one pound.

Weight loss: Training Tips For Overweight Participants

Are you overweight and ready to begin an exercise program? Here are some tips.

Get A Physical

Before beginning any exercise program, see your physician and have a complete physical performed. Your trainer or instructor will be better able to assist you and your needs if they, and you, are aware of any medical issues; such as diabetes, hypertension and heart disease.

Be Patient

Weight loss that is permanent does not happen over night. Be patient with your trainer and be patient with yourself. Focus on every improvement, no matter how big or small. You will be one step closer to your goal.

Don't Go "Gung Ho"

It's probably been awhile since you have pushed your body and mind. Learn to enjoy physical activity without over doing it by working out five, six or seven times a week. Give yourself a small goal to meet, such as going to workout twice a week for 30 minutes each time. By meeting small goals, you will improve self-esteem and increase exercise adherence.

We All Fall Off The Wagon

There will be times when you are tired or just not in the mood to exercise. That's okay! Go ahead, take a day off. The important thing is that you start again tomorrow.

Get At Least two Personal Training Sessions

Learn to exercise right. By getting with a qualified personal trainer, you have the opportunity to learn exercise techniques properly. Plus, the trainer is there to get you motivated and to help you take those few first steps to health and wellness.

Perform Exercises That You Enjoy

You don't have to go to the gym in order to get fit. You can walk outdoors, garden or dance in your own living room. Find an activity that you enjoy.

Cross Train

Keep your heart and muscles stimulated by participating in a variety of exercises. Many exercise participants drop out within 90 days because they are bored. Try out new strength exercises, try out different aerobic classes or split your workout time between indoor and outdoor activities. Keep it interesting.

Praise Yourself

Many times overweight participants only see the negative in themselves, how much weight is left to lose or criticizing poor performance. Take the time each day to recognize an accomplishment you have made. Maybe you didn't go for 30 minutes on the treadmill, but you did take the stairs at work instead of the elevator. Also, you came to the gym when everyone else was going out for drinks. Praise yourself for every step you take.

Don't Go Scale Crazy

Weight fluctuates for a variety of reasons, and weighing yourself everyday may make your attitude negative instead of positive. If you have the opportunity, have your body composition measured. This will tell you how much fat is on your body and will give you a base to start from. Another option is to judge your progress by how your clothes feel. It is very rewarding to put on a size 16 jeans that you have been wearing for five years and realize they are loose!

Be Proud Of Who You Are

Every person and every body is different. I may not look like you and you may not look like me, but we are both healthy people. If you feel healthier and look healthier, then that is all that matters.

Kickboxing: A Great Workout

Kickboxing incorporates many of the moves of boxers with martial arts techniques, all set to music. It is an aerobic workout, but it is not dancing. Tae Bo does not take a lot of coordination, although coordination always helps. Instead, you develop your timing and sequencing as you learn the routines and the moves.

When you take a kickboxing class at the gym, you will typically find a fairly diverse crowd. Both men and women take this class, and the attendees vary greatly in age and fitness level. The one thing everyone has in common is a desire to work out and sweat off some calories without any fancy prancing or special routines. Kickboxing definitely answers those needs.

You typically wear everyday workout wear to a kickboxing class - anything from a tee shirt and sweatpants to bike shorts and a crop top. Good solid athletic shoes are a must! I would recommend cotton socks and a sturdy pair of cross-trainers. There's a lot of bouncing, kicking and a lot (and I do mean, a lot) of jumping jacks, so your legs are going to get a workout. Comfortable shoes can help absorb some of the impact.

Kickboxing motion includes a lot of boxing moves. These include jabs, punches, hooks and uppercuts (all arm moves, directed at an invisible opponent in front of you). Your legs are almost constantly moving, in a boxing shuffle (side to side or front to back, typically at an angle), speed bag (a jogging motion while striking a punching bag) or in a lunging motion. There are also many martial arts moves that include front kicks, side kicks, rear kicks and knee lifts (called strikes). You may also jump rope or pretend to jump rope working both your legs and your forearms.

Kickboxing is also an excellent workout for your legs, you will probably feel it in your upper body as well. As I learned the motions more accurately, I started to see a lot more tone on my arms. My buttocks and thighs often become sore after doing a lot of kicks (this is a good thing, I want to work those areas!) and my calves will always complain the day after a kickboxing class. Because you lean when you kick, you will feel the workout in your back and obliques (sides of abdomen) too.

Although kickboxing is not a lot of high-impact movement, it is still a good cardiovascular workout. There is a lot of controlled motion, and a lot of repetition that helps those of us who are less coordinated figure out the moves and try to make our bodies go the right way at the right time. You can easily substitute one-legged jumping jacks to reduce the intensity or to help with a sore or injured leg. One regular attendee has an injured knee, he wraps his knee and minimizes the lunging motions but is otherwise able to keep up with almost everything in the class.

If you are looking for an athletic oriented workout while integrating a few interesting moves into your routine, or if you just want to try something new, Kickboxing is a fun way to do this. It doesn't require previous knowledge of boxing techniques or martial arts expertise, it doesn't even require a lot of coordination.

Kickboxing is the most co-ed class that I have ever taken at the gym. It focuses on working and sweating rather than appearance and fancy footwork. I have really enjoyed the contrast that Kickboxing brings to my exercise regimen. If you haven't ever tried a kickboxing class, I recommend that you try it. It's not for everyone, but it's a great way to incorporate a little more cardio into your workout regimen!

Boot Camp Workouts

Everyone knows how to "be all you can be": Join the Army.

However, many people are choosing to skip the armed forces and get fit by enlisting in a "boot camp" workout. For every would-be GI Joe and Jane, there's now a way to get in shape-military style. It's a rage from L.A. to New York, for the fitness crazed. This back-to-the-basics fitness regimen is attracting men and women with a "no frills" high energy military style workout.

The boot camp workout is modeled after the training of the Navy SEALs, Air Force Elite Units, and the gung ho!

Boot camp programs burn fat through aerobic exercise while building lean muscle mass through calisthenics. Using your own body weight as resistance, this workout can be done anywhere and requires virtually no equipment!

The program is popping up in gyms across the country, and even hitting the shelves under the title, The Official Five Star Fitness Boot Camp Workout.

"Everyone finally realized the military had the most functional way of training people," says Paul Frediani, coauthor of The Official Five Star Fitness Boot Camp Workout.

"Boot camp" training is somewhat mislabeled in that while the regimen copies military exercise, in most cases the threatening terrain and unforgiving leadership is absent.

While some people are willing to pay a personal trainer $100 an hour in a gym, the beauty of the boot camp workout ethic is simplicity, there's no fancy health club or no high tech equipment.

There is lots of hard work and sweat. Experts agree there is nothing better than the basic pull-up and push-up for virtually every aspect of physical training.

In California, many of the boot camps are on the beach. On the East Coast and in the Midwest, classes are often held in wooded areas and on large fields. Fitness recruits perform pull-ups, knee raises, push-ups, chin-ups, bicep curls and long distance running. We are talking plain old, in-your-face, drop-and give-me-20, I-can't-hear-you fitness.

Those who sign up as a fitness recruit say they see improvements in the first three weeks. "I've increased my flexibility by 40 percent, my muscle endurance by 25 percent and decreased my mile run time by 2.5 minutes," says an enthusiastic recruit. From whatever fitness level you start, this program can to get you into shape no matter what.

The boot camp exercises can be approached with any kind of intensity and any number of repetitions, which can be suited to anyone of most any age. It can be as challenging as you want it to be.

In all the hoopla over a return to the old boot camp ways, exercise gurus advise:

• Always check with a doctor (especially if you're over 40) before beginning an exercise program.
• Make sure the instructor has national certification.
• Establish that the boot camp has a good reputation.
• Observe a class or camp in action before signing up.
• Tell the instructor it is your first class and don't expect to be able to keep up with other veteran participants.
• Wear comfortable clothes, good cross-training shoes, and a cap, if outdoors.
• Always warm up and stretch before a workout.

Whatever fitness regimen you choose, experts remind you to make sure your workout is well-rounded. Each program should deal equally with strength, endurance, flexibility and coordination/agility.

Circuit Training Workout

Try the following outdoor workout to boost your energy and metabolism. You can burn several hundred calories with this high energy, multi-activity workout. Self-monitor your exertion level by aiming for a 7 on a scale of 1-10. Adjust the intensity based on how you feel. Ready, set, go!

Minutes	Activity
10	Warm up: Slow jog or power-walk
5	Step-ups* on high curb, flat bench or stairs; alternate two minute step-ups with a set of 10-20 pushups
2	Power walk
1	Jumping jacks
2	Slow jog
5	Sprints: 20 steps followed by one minute recovery jog; Alternate sprints (increasing each time by 10 steps) with recovery jog
1	Jumping jacks
2	Power walk
**	Repeat sequence IF you are at a higher fitness level
5	Cool down: easy walk and gentle stretches