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6 Steps to Design Your Personal Exercise Program
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The following components are essential to a safe, effective cardiovascular exercise program. While this sets a foundation for training, it is not an exclusive list. New exercisers are encouraged to have a check-up and get a doctor's OK before beginning an exercise program.
While there are complicated treadmill tests to objectively measure maximum heart rate, most people will use a simple calculation to estimate maximum heart rate.
The easiest formula is simply to subtract your age from 220.
A newer method, published in the Journal of the American College of Cardiology, estimates maximum heart rate with the following formula: 208 minus 0.7 times age.Try the online calculator here: The New Maximum Heart Rate Calculator
Now that you know your maximum heart rate you will determine your overall training goal, and set your exercise intensity accordingly.
Determining how hard to exercise is the basis for solid training. Intensity simply refers to your heart rate during training. The appropriate exercise intensity depends upon your maximum heart rate, your current level of fitness and your goals.
Training Zones
While these zones are general recommendations, it is important to understand that varying your training intensity is important no matter what your fitness level. There may be times when a highly trained athlete will train in the 50 - 60 percent zone (for recovery or long, slow, distance training, for example). Studies show that people who exercise at too high an intensity have more injuries and are more likely to quit.
Competitive athletes may need to add higher intensity interval training sessions on occasion to help train muscles to handle lactic acid.
See:
For general conditioning choose activities that use large muscle groups and which are continuous in nature. Some good examples are walking, swimming, running, aerobic dance, stair climbing machines, ski machines, treadmills, cycling or exercise bikes.
For those who are seeking to improve athletic performance, you will also want to use sport-specific training.
The principle of specificity states that to become better at a particular exercise or skill, you must perform that exercise or skill. Therefore, a runner should train by running and a swimmer should train by swimming. There are, however, some great reasons to cross train, and it is recommended for all athletes.
See:
How often you exercise will depend upon you level of conditioning and your goals, as well as the intensity of your training. The higher your intensity, the more you should rest, so your frequency should decrease accordingly. For general training, it is recommended that you exercise in your target range at least 3-5 times per week, with no more than 48 hours between sessions.
General fitness can be improved in as little as 30 minutes 3 times a week. For improved conditioning, you should try to maintain 30-60 minutes of continuous exercise in your target zone each session.
It is highly recommended that you include an easy warm up of 5-10 minutes, before moving up to your training heart rate. A 5-10 minute cool down after your training may prevent dizziness and will allow your heart rate and core temperature to fall gradually. If you stretch, this is the best time because your muscles are warm and flexible and the risk of injury is low.
Source:
American Council on Exercise. (2003). ACE Personal Trainer Manual, 3rd Edition. San Diego, CA: American Council on Exercise.
2016 About, Inc. All rights reserved.
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6 Steps to Design Your Personal Exercise Program
A Workout Routine – Best Workouts, Routines, Programs & Plans
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Welcome to A Workout Routine! The goal here is pretty simple: to provide you with everything you need to create the workout routine that is BEST for you.
To do this, Ill be walking you through all of the best workout routines, programs, plans, workouts and exercises to explain exactly what will work best for you, your body, your schedule, your preferences, and your specific fitness goal.
What I mean is, you probably want to either:
Whatever your specific goal is, you need a workout routine that is tailored to reaching that goal as quickly and effectively as possible.
At the same time, everyone has different needs, schedules, and exercise preferences.
That means that the workouts you design, the exercises you select, the workout split and schedule you set up, the weight training and/or cardio volume, frequency and intensity you plan to use, and virtually every aspect of your workout program needs to be adjusted to fit you perfectly.
You probably already knew that, and thats probably why youre here. You want everything I just described, and you want it for FREE.
Well, thats exactly what youre going to get.
The best place to start is right here: The Ultimate Weight Training Workout Routine
To stay updated, be sure to subscribe to A Workout Routine using the subscription box at the top right of every page.
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A Workout Routine - Best Workouts, Routines, Programs & Plans
exercise and physical fitness programs in Clarks Summit …
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301 W Grove St Ste 8
Exercise & physical fitness programsLifestyle Counseling,Reduce Stress & Anxiety,Stress & Anxiety Management
1
105 Edella Rd
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2
115 E Grove St
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3
1000 S State St
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4
409 N State St Ste 1
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790 Northern Blvd
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6
100 Old Lackawanna Trl Ste 16
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7
151 Terrace Dr
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405 S Main St
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751 Keystone Industrial Park
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1003 N Keyser Ave.
Exercise & physical fitness programsMassage Therapeutic,Zumba,Zumba Toning,Ab Classes,Yogafit,Cardio Kickboxing
11
1531 Main St
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12
1624 Nay Aug Ave Ste 1
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13
Exercise & physical fitness programsTanning,Group Fitness Classes,Kick Boxing Classes,Personal Training,Senior Classes,Spinning Classes,Weight Training,Yoga Classes
14
3 W Olive St Ste 210
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15
710 Capouse Ave
Exercise & physical fitness programsBoot Camp,Core Training & Flexibility,Gymnastics
16
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1143 Capouse Ave Ste 2
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235 Main St Ste 103
Exercise & physical fitness programsCore Training & Flexibility
19
602 Luzerne Ave
Exercise & physical fitness programsCore Training & Flexibility
20
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exercise and physical fitness programs in Clarks Summit ...
Home – Texas Family Fitness
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Download The Texas Family Fitness Mobile App! Apple DownloadAndroid Download Cant remember when the next fitness class you were looking to attend at Texas Family Fitness happens? Or perhaps youre looking for club specific challenges and dont know where to start? Look no further than the Texas Family Fitness mobile application! No matter which of our seven locations you belong to, our [] Friday, February 26, 2016 Gym Membership in Allen Are you thinking of joining a gym? We know that some people had New Years Resolution to lose weight and get healthier, and many people are unable to stick to that New Years Resolution. However, it does not have to be the start of a New Year for you to improve your health! Now is [] Monday, February 3, 2014 Join a Gym in Texas - Texas Family Fitness We are about a month into 2014, and we know that many people made New Years Resolutions to live a healthier lifestyle. If you are reading this right now, you might be looking to join a gym in Texas. It might be as a late fulfillment of your New Years Resolution, or you might have [] Wednesday, January 29, 2014 More Texas Family Fitness articles
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Anytime Fitness – Gym in Richardson, TX 75080
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GET TO A HEALTHIER PLACE
Get to a healthier place at Anytime Fitness! Our friendly, professional staff is trained to help you along your fitness journey, no matter how much support you need. Membership includes a free, no-pressure fitness consultation, global access to more than 3,000 gyms, and always open 24/7 convenience. All in a welcoming club and supportive member community. Lets get started! Visit during staffed hours or call for an appointment today!
Rates subject to change according to location of the club and current promotions/offers.
Whether you're new to working out or a fitness regular, we've got the right staff, state-of-the art equipment and services to meet your needs. There are also several health insurance reimbursements and wellness programs that can save our members money.
Stop in today and we'll build a customized membership that is right for you.
Owner
Manager
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Staffed Hours
Staffed hours subject to change. Please contact us to schedule an appointment.
Owner
I'm a proud resident of Canyon Creek, and have been for the past 20 years! Raising kids, shopping and playing in the area. My own personal challenges with health and fitness brought me to the doors of Anytime Fitness, so now I am now here to bring them to you, my friends and neighbors and fellow business owners. I am completely dedicated to caring for our members at all times, by playing an active roll in the day to day activities of our beautiful new club and helping you be a healthier you!
Manager
I am a recent Texan, and I now understand what all the fuss was about! I am a graduate of the University of Arkansas, with a Bachelors in Public Relations and have always desired a job that would require me to work with and serve people. For fun I like to cut a rug on the ballroom dance floor or catch up on my ever expanding reading list! As the H2i, Im ready to meet you at the door, congratulate you for each visit, and encourage each step taken to get to your healthier you!
Staff
With 6 years of experience, Anna's intention is to serve and uplift the health conscious individual through the practice of integrative massage therapy. Her techniques include; Swedish Massage, Myofascial Release Therapy, Neuromuscular Therapy (Trigger Point), and Chair Massage. She is a Texas Licensed Massage Therapist MT112522 and trained at Parker Universitys School of Massage Therapy.
Trainer
Ani literally grew up in her fathers gym in Dallas, and began working there at age 16. She developed life long love for fitness spending time with all the trainers and clients alike, so much so she affectionately became known as everyone's "little sister." From her Mom she found a love for Ballet and dance. She attended Cooper Institute Personal Training for her certification, and has been training non-stop since. She began taking yoga and jumped at the chance to attend Yoga Teacher Training from several of Dallas finest Yogis. She is a skilled Personal Trainer and enjoys yoga practice, which will add a nice dimension to Anytime Fitness here in Canyon Creek for many years to come.
Trainer
Lisa is the "Core Queen" here at Anytime Fitness. Her energetic spirit lights up the gym floor as she works out with her clients on their fitness journeys. She has been at our club since day one, and her many certifications add value and knowledge to our staff and members. Lisa's investment in her clients often exceeds the physical aspect of training as she spends time coaching on and off the gym floor. She's devoted to her clients, and she believes in them, which can make all the difference during a difficult fitness journey. Her ability to be a mom, a friend, and a workout companion, in addition to being a great trainer, make her a valuable asset to our club!
Trainer
Brandon has been in the fitness industry for over 20 years. He received his certification from NASM and has been helping change lives ever since. Strong relationships with clients have helped Brandon create motivational, encouraging, and challenging training plans for everyone he works with. He competed in the "World's Largest Race," The Sun Herald City2Surf 14K Race, in 2012, in Sydney, Australia and lived to tell the tale! Brandon's love for music and strong, empathetic training style add a great touch to our Healthier Place for both men and women!
Take some time to get to know Anytime Fitness. The pass is FREE, and we would love to show you around our club!
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Anytime Fitness - Gym in Richardson, TX 75080
Physical Activity Health Information – Causes, Symptoms …
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Back to TopInformation
An effective exercise program needs to be fun and keep you motivated. It helps to have a goal.
Your goal might be to:
Your exercise program can also be a good way for you to socialize. Taking exercise classes or exercising with a friend are both good ways to be social.
You may have a hard time starting an exercise routine, but once you do start, you will begin to notice other benefits:
GETTING STARTED
You do not need to join a gym to exercise. If you have not exercised or been active in a long time, start slowly to prevent injuries. Taking a brisk 10-minute walk twice a week is a good start.
Try joining a dance, yoga, or karate class if they appeal to you. You could also join a baseball or bowling team, or even a mall-walking group. The social aspects of these groups can be rewarding and motivating.
The most important thing is to do exercises that you can maintain and enjoy.
IMPORTANT NOTE: Talk with your health care provider before starting an exercise program if:
Build physical activity into your regular routine
Simple lifestyle changes can make a big difference over time.
REDUCE YOUR SCREEN TIME
Sedentary behaviors are things you do while you are sitting still. Decreasing your sedentary behaviors can help you lose weight. For most people, the best way to decrease sedentary behaviors is to reduce the time they spend watching TV and using a computer and other electronic devices. All of these activities are called "screen time."
Some ways to decrease screen time are:
If you like playing video games, try games that require you to move your whole body, not just your thumbs.
HOW MUCH EXERCISE DO YOU NEED?
Aim to exercise about 2.5 hours a week. Do moderate-intensity aerobic and muscle strengthening activities. Depending on your schedule, you could exercise for 30 minutes, 5 days a week or 45 to 60 minutes, 3 days a week.
You do not have to do your total daily exercise all at once. If your goal is to exercise for 30 minutes, you can break that up into shorter time periods that add up to 30 minutes.
As you become more fit, you can challenge yourself by increasing the intensity of your exercise by going from light to moderate activity. You can also increase the amount of time you exercise.
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Physical Activity Health Information - Causes, Symptoms ...
The Scientifically Proven Way to Lose Weight After …
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The scariest thing about the weight gain after menopause is it seems to happen to even active and fit women.
In a recent letter to the health columnist at the New York Times a woman talks about suddenly gaining 15 pounds after menopause, despite exercising moderately for over 30 years. She says shes not sleep deprived (which can contribute to weight gain) and cant figure out how to lose the weight
Can you relate?
Seems the problem lies with an increased levels of two enzymes found in our fat cells after we hit menopause. Apparently these nasty buggers kick in when estrogen levels drop. Their sole purpose in life is to make our lives miserable by manufacturing and storing fat.
Nice, right?
On top of this enzymatic situation, metabolism drops at the same time. Between the two, many women gain an average of 10 pounds around menopause.
But heres the good news: You can reverse it.
Of course you cant switch off the enzymes (at least not yet), but you can still win the weight gain battle. In a study of 17,000 postmenopausal women (who were not on any hormones), researchers found they were three times more likely to lose weight when they increased their fruits, vegetables and whole grains.
Sounds easy enough.
And theres more. According to another study involving over 500 women, those who followed a diet of 1,300 calories and burned 1,000 to 1,500 calories a week greatly reduced their waistlines and remained at or below their baseline weight.
Let me repeat that: Below their baseline weight!
So with these guidelines in mind, Ive developed a sample 1,300 calorie healthy menus and ways to burn 1,000 to 1,500 calories a week.
Read on for the scoop
Sample 1,300 calorie menu
Breakfast: 1 carbohydrate + 2 protein
Example: Veggie omelet made with 2 egg whites + 1 yolk and cup non-starchy veggies such as onions and mushrooms
Snack: 1 carb + 1 protein
Example: medium apple with 1 tbsp peanut or almond butter
Lunch: 1 carb + 3 oz protein + 1 fat (include at least 2 servings of a non-starchy vegetable)
Example: whole grain wrap (<120 cal) + 3 oz turkey breast + baby spinach, tomatoes and 1/4 avocado + side of baby carrots
Snack: 1 carb + 1 protein
Example: mini pizzasmall whole wheat pita topped with 2 tbsp tomato sauce + 1 oz low-fat mozzarella
Dinner: 1 carb + 3 oz protein + 1 fat (include at least 2 servings of a non-starchy vegetable)
Example: Chicken and broccoli stir-fry over brown rice saut broccoli in 1 tbsp vegetable oil, add 3 oz sliced chicken breast and serve over cup brown rice
After dinner: small piece of fruit or other healthy snack of your choice equaling 100 calories
To burn 1,000 or more calories a week you simply need to exercise long enough to burn off 200 calories a day, five days a week. Mix and match these 200-calorie activities (calculated for a 150-lb woman):
What changes will you make this week, based on these suggestions? Id love to hear about any revelations or any of my advice that resonated with you. And please let me know in the comments section if you have any questions.
And if you enjoyed this newsletter please share it on social networks and pass it along to your friends.
Thanks so much for reading and keep me posted on your progress!
Fit, Fab &Ageless!
Linda
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Cooking Light Diet: Healthy Meal Plans and Weight Loss …
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The simple and delicious way to eat healthy
Let us create your personalized diet plan based on the foods you like to eat. Choose from a variety of healthy options every day. Special offer - as low as $2.50/week. PLUS: Get a free JUMPSTART KIT when you join!
We plan your breakfast, lunch, dinner, and snacks. Choose your favorites or plan to eat out.
Make shopping easier with printable grocery lists, grouped and organized by store section.
Chef-tested recipes for quick and tasty meals are easy to read on any device, and always ad free.
Get a FREE Jumpstart Kit when you join!
Stay on track with expert advice, checklists, and guides from chefs and nutritionists. Learn tips for stocking your pantry, dining out and more!
Access your meal plans from any phone, tablet, or computer. Creating healthy habits and delicious meals has never been easier.
Members are finding success!
"It's real food. It's delicious. It never makes you feel like you're on a diet."
"This is something I see doing for many, many years to come."
"They're teaching you a healthy way to eat."
"It completely changed the way I can lose weight and how I can be healthy."
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Comparison of the Atkins, Ornish, Weight Watchers, and …
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Corresponding Author: Michael L. Dansinger, MD, Atherosclerosis Research Laboratory, Tufts-New England Medical Center, Box 216, Boston Dispensary 342, 750 Washington St, Boston, MA 02111 (mdansinger@tufts-nemc.org).
Author Contributions: Dr Dansinger had full access to all of the data in the study and takes responsibility for the integrity of the data and the accuracy of the data analysis.
Study concept and design: Dansinger, Griffith, Selker, Schaefer.
Acquisition of data: Dansinger, Gleason, Schaefer.
Analysis and interpretation of data: Dansinger, Gleason, Selker, Schaefer.
Drafting of the manuscript: Dansinger, Griffith, Schaefer.
Critical revision of the manuscript for important intellectual content: Dansinger, Gleason, Griffith, Selker, Schaefer.
Statistical analysis: Dansinger, Griffith.
Obtained funding: Dansinger, Selker, Schaefer.
Administrative, technical, or material support: Dansinger, Gleason, Selker, Schaefer.
Study supervision: Selker, Schaefer.
Funding/Support: This study was supported by grants MO1-RR00054 from the General Clinical Research Center via the National Center for Research Resources of the National Institutes of Health (NIH); HL57477 from the NIH; contract 53-1950-5-003 from the US Department of Agriculture; and P30DK46200 from the Human Metabolic and Genetics Core Laboratory of the Boston Obesity Nutrition Research Center program. Dr Dansinger was supported by grant T32 HS00060 from the Agency for Healthcare Research and Quality.
Role of the Sponsors: The General Clinical Research Center scientific staff provided consultation in the design of the study. The General Clinical Research Center nursing staff provided assistance with the data collection. No sponsor participated in the analysis or interpretation of the data, manuscript preparation, review, or approval, or the decision to publish.
Acknowledgment: We thank Wenjun Li, PhD, from the University of Massachusetts Medical School, Division of Preventive and Behavioral Medicine, for statistical assistance; Judith McNamara, MT, and Kourosh Zonous-Hashemi, BS, from the Lipid Metabolism Laboratory, Jean Mayer USDA Human Nutrition Research Center, Tufts University, for performing the lipoprotein analyses; Elias Seyoum, PhD, from the Nutrition Evaluation Laboratory, Jean Mayer USDA Human Nutrition Research Center, Tufts University, for performing the insulin assays; the General Clinical Research Center staff from Tufts-New England Medical Center for technical assistance; Kendrin Sonneville, MS, RD, and Jacquelyn Stamm, MS, RD, for performing diet record analyses; and Sylvia Peterson, for administrative support.
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Comparison of the Atkins, Ornish, Weight Watchers, and ...
You’re Not Eating Enough Calories to Lose Weight
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The majority of the time when youre having a problem losing weight, its not because you arent making good food choices. The reason why your weight loss has stagnated is because youre not eating enough calories to lose weight.
When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. Thats fine, but they usually cut their calories way too low. Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses a large decrease in dietary energy. Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy.
It doesnt want to just waste away. It needs that energy (fat) to survive. So, what does your body do when it senses prolonged energy restriction? Not eating enough calories
Your goal should be to eat as many calories as possible and still lose weight. You always want to start high and then come down with your calorie intake. Its much easier to do this than come up in calories after your weight loss has stalled and youve lost all your motivation.
How many calories should you eat? There is no perfect number. Each persons metabolism is different. Someone whos undereaten their entire life and is sedentary will need far fewer calories than the person who exercises a lot and has an active job.
To find your effective calorie intake you need to either:
The problem is most people want the weight gone, and they want it gone now. Weight loss is a patience game. It takes time and consistency to make it work.
Losing .5-1% of your body mass each week is the most I would aim for. At this pace, it will ensure that the majority of your weight loss is coming from stored body fat instead of muscle. You will also give yourself the best chance to build muscle while you lose fat, which is what you should be striving to do.
And then there are the intangibles to eating higher calories reduced hunger and cravings, improved mood, additional nutrients, and improved adherence to your plan. After all, whats the point in losing 5 pounds in 2 weeks if thats as long as you can sustain the large calorie deficit youre in?
So if your progress has stalled, but you think youre eating the right foods and exercising intensely, more than likely your problem is that youre not eating enough calories to lose weight. Try raising your calories some, get in as many nutrients as possible, and your weight loss will start moving forward again.
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You're Not Eating Enough Calories to Lose Weight