Weight Loss Journal

If you are just getting started on your journey to fitness and wellness, exercise may be a little difficult. In fact, many people become so discouraged at their lack of overall fitness and stamina that they give up. Instead of taking this route, it is important to find an exercise routine that will work for your body, allowing you the ability to gradually build up your stamina and still reap the benefits that healthy exercise can bring.

The key to finding this exercise is first and foremost, impact. If you are overweight and out of shape your joints are not going to be able to hold up to a lot of impact. Each step may be agony and it is all too easy to call it quits when you are in pain. Even walking may be too much for some people, especially if you have mobility issues.

There are many different low impact workouts, and many are beneficial. However, for those that are in really bad shape physically, this still may be too much. In this instance, water aerobics may be the best answer. If you have any injuries or mobility issues, the benefits gained from doing water aerobics are significant.

Benefits of Water Aerobics

1. No stress on joints.

When you’re in the water, you’re pretty much weightless, and your joints won’t have to be working very hard. This is ideal for those that are not able to withstand high impact or even low impact stress on their joints.

2. Better burn rate.

Water aerobics can actually help you burn more calories than you would normally burn on land. As an example, depending on the class and your physical condition, you can burn up to 750 calories in a single hour. It would take hours of traditional aerobics to get to that level.

3. Great for your heart.

Water aerobics is very beneficial to your cardiovascular health. You’ll get all the benefits of a traditional aerobic class, without having to worry about your joints. This is actually a very sound way to get in your recommended amount of cardio training.

4. Increase endurance.

As we mentioned above, if you’re just getting started on an exercise plan, your endurance level may be pretty low. Water aerobics is the perfect way to gradually build up your endurance levels safely. Most classes last around 45 minutes to 1 hour, but since you don’t have the impact effect, it won’t seem as difficult.

5. Increase your metabolism.

Water aerobics help your body build lean muscle mass, which in turn, ramps up your metabolism. This is an easy way to start burning more calories all day long and will carry major health benefits.

These are just a few reasons why water aerobics can be so beneficial. Even if you’re already well on your way to fitness, adding a class or two a week can take your workout routine to the next level and you can start reaping the benefits right away.

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So much focus is given to warming up for exercise, that the cool down period at the end of a workout is generally ignored. If you are not taking the time to do this after each and every workout, you can experience muscle soreness and it can be difficult to stick to an exercise routine as a result. Cooling down is not complicated, and does not take that much time. No matter how tight your schedule is, fitting in a cool down is an essential part of any workout.

How do you cool down? Here are some tips to get you started.

The ideal cooling down period is anywhere from three to ten minutes, depending on how strenuous your workout was. You can actually incorporate it into your workout very easily, especially if you are running or doing aerobics. One of the best cool downs is simply to walk for three to five minutes at a normal pace, allowing your body and heart rate time to recover.

The key to the proper cool down is making sure that it mirrors the exercise that you just did. This will help you target the muscles that you were just working and make the cool down period much more effective. As an example, let’s say that you just ran a mile at a pretty good pace. For the last five minutes, you could gradually slow down to a jog, and then a trot, and then finally a walk. You will have integrated all of that cool down process right into your run and you’ll be reaping all the benefits.

If your exercise routine is more aerobic in nature, it is also easy to find ways to cool down that mirror what you were just doing. As you get towards the end of your routine, gently slow down your movements and draw them out just a bit. Incorporate a few stretches and slowly bring your workout to a halt.

Here’s a good way to look at the art of cooling down. Let’s say that you are driving a car. Would you rather slam on the brakes and come to a screeching halt, or slow down gradually and come to a nice, slow, full stop? Your body is no different. If you suddenly stop exercising, you will be inflicting exercise “whiplash,” on to your body.

Instead of slamming to a full stop, gradually coast until you naturally come to a stop. This will make a huge difference in how you feel post-workout as well as how you feel the next day. Before we end, there is a final step of the cooling process that is usually overlooked.

It is important to replenish what your body lost during exercise. This means drinking some water, room temperature or slightly colder is usually best, to get your fluid levels back up. You may even need to eat a healthy snack, especially if your blood sugar fell during exercise. By coasting to a halt and stopping to refuel, your body will definitely reap the rewards of a proper cool down.

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Although most of us recognize that we have to stretch before we exercise there is a lot of confusion out there about how to actually go about it. If you’re not stretching the right way, you could actually be setting yourself up for an injury. Here are some great tips on how to stretch properly and get warmed up for your next workout.

1. Develop a routine.

Your stretching exercises should take about twenty minutes. It may seem like a lot, but that is about the time needed to get completely warmed up. If you are taking an exercise class that has a built-in warm up section, you probably won’t have to do quite this much, but it is important to develop a 20 minute routine of stretches. You may need to consult with a personal trainer, since there are many disciplines that will require a different type of stretching. For example, the stretches for someone that is going to go lift weights will be slightly different from someone that will be running on a treadmill.

2. Never rush.

Stretches are not hard and fast, you’ve got to take your time and work into them. Start off very slowly and gradually increase your pace. It is best to really use that twenty minutes to get your muscles warmed up and your tendons flexing properly. If you are mostly sedentary, it may take a little bit longer at first to get everything working the right way. Take the time that it takes and don’t worry about taking too long. You are still moving around and burning calories, so it’s not taking away from your exercise routine.

3. Hold your stretches.

When you go into a stretch position, you can’t immediately snap out of it. Hold each stretch exercise for a count of ten seconds. One thing that is vital to remember here is that you should never, ever bounce. A stretch is a fluid movement, not a bouncing one. Bouncing is definitely a great way to cause an injury and harm your muscles. Try breathing slowly to help you reduce the urge to bounce.

4. Burning is bad.

If you feel burning or pulling during your stretches, you may not be doing them properly. While it is normal to feel a little pull as you get warmed up, too much is a sign that your body isn’t ready for that particular stretch yet. Start by running in place for a few minutes to get your blood pumping and your muscles ready. Then you can start your other stretches. If at any time you feel a burn or actual pain, stop and return to your resting position. Working through pain is never recommended.

5. Don’t forget you have two sides.

One of the most common mistakes made in stretching is failing to stretch both sides of your body adequately. We all have a side that we favor and a side that is not as flexible. Focus on both and make sure you do the exact same stretches for both sides, for the exact same amount of repetitions. This will help your entire body get warmed up the right way and help prevent injuries.

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When most of us finish our workout the only thing we want to do is stop and relax. However, if you suddenly go from working out to sitting like a lump, you are increasing your chances for injury and post-workout pain. Just as you warm up before you exercise with stretches, you’re going to need to cool down the same way. Here are some tips to help you start cooling down properly after exercising.

1. Keep moving.

   Your heart rate will be up after your workout and you may even feel a bit dizzy if you’re just getting started in a fitness routine. This of course leads many of us to sit down and try to find equilibrium. The best thing you can do however is keep moving. This gives your heart a chance to slow down normally and you’ll be working out your tired muscles and giving them a chance to relax. Try walking for twenty minutes following a workout at a nice slow pace.

2. Slowing down during exercise.

   One of the easiest ways to incorporate a cool down period is to work it into your exercise routine. This is great if you are on a limited time schedule and do not have an extra twenty minutes for a proper cool down. At the end of your exercise routine start slowing down your movements and making them more deliberate. Work your final stretches into your exercise routine and finish. At the end of your workout, instead of having a racing heart, it should return to its normal rate.

3. Start stretching.

   Once you’re done with your workout, you’re going to need to do a few languorous stretches to cool down. Think about the movements that cats make to inspire you. Hold each stretch for around 15 seconds, or longer if it feels good. You don’t have to worry about touching your toes or doing stretches that really pull your muscles. What you’re doing here is working out the kinks and giving them a chance to return to normal slowly.

4. Use the right fuel pre-workout.

   One of the best ways to recover after exercise is to make sure that you have the right fuel in your body beforehand. A lack of salt, potassium and protein can lead to muscle cramps. Try to eat about a half hour before your workout. We’re not talking a full seven course meal here, but a nice little 100 calorie, well balanced snack that will give your body what it needs to workout. You’ll find that you feel a lot better when you’re done. Don’t forget to drink plenty of water as well, since you will have lost quite a bit during your workout routine.

5. Dress properly.

   One of the biggest mistakes people make is going right from the gym to their car, no matter what the weather is, in their workout clothes. If it is cold out, you’re going to be shocking your body and you’ll be more likely to experience cramps. You’ve got to dress the right way for the weather to make sure you cool down slowly and properly.

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This post was contributed by Heather Johnson, who writes on the subject of online nursing school. She invites your feedback at heatherjohnson2323 at gmail dot com. If you are interested in contributing a guest post please send me an email at kevin [at] weightladder (dot) com

It’s all very well to talk of losing weight, dieting and getting fit. What some people do not realize is that not everyone is built the same, that other people are having a hard time sticking to a diet and exercise routine simply because they find it too tiring, literally, to go on. Their bodies feel exhausted due to a combination of a lack of nourishing food and a strenuous exercise regimen, and as a result, work and other activities slowly start to get affected. Questions are being raised as to whether the get fit plan was the right idea, and doubts are beginning to creep in as they try to battle with their will powers to stay the course.

Fatigue is a common problem encountered by thousands of people as they try to lose weight and get fit, especially if they’re just starting out. While a certain amount of tiredness is routine and expected, fatigue that affects your ability to do your job is just not acceptable. Fortunately, there are a few sensible things that you can do to prevent excessive tiredness as you endeavor to shed a few pounds and get fit in the bargain:

1. Sleep

   Sleep well, at least for eight hours a day. Sleep is the best rejuvenator of tired and sore muscles. If you’re cutting back on your sleep even as you work out and diet, you’re bound to feel fatigued all the time. So make it a point to hit the sack early and turn the lights out so you fall asleep immediately.

2. Supplements

   Supplement your food intake with vitamins that provide you with energy and nutrients. Vitamins A, B and E are absolute essentials to prevent tiredness, and if you’re dieting, you’re likely to cut one or more of these from your diet without realizing it.

3. Water

   Drink lots of water, and not just at one go. Replenish your body throughout the day with glasses of fresh, clean water to keep fatigue at bay. If you’re not replacing the fluids you’ve lost when you exercise, you’re bound to carry around a feeling of tiredness with you all day.

4. Breakfast

   Never skip breakfast as a way of getting slim. For one, it’s the most important meal of the day, and experts have proven that uneaten breakfasts only make you put on more weight. Secondly, if you take a detour around the breakfast table, you’re depriving yourself of your day’s energy supply. Fill up on healthy whole grain cereals and low fat milk along with some fresh fruit and unsweetened juice and see the difference it makes to your energy levels.

5. No Caffeine or Sugar

   Give the caffeine and sugar in your diet a miss; while coffees and colas do make you feel perky and fresh in the short run, they sap your energy in the long. Take long sips of fruit juices that contain no sugar.

6. Outdoors

   Get out into the fresh air and take deep breaths. Even half an hour spent outdoors will have a significant improvement on your energy levels.

This post was contributed by Heather Johnson, who writes on the subject of online nursing school. She invites your feedback at heatherjohnson2323 at gmail dot com.

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If you want to jump start your weight loss efforts, you're going to need to focus on your metabolism. For most of us, our metabolisms have either been slowed by yo-yo dieting or even genetics and it can be hard to get them back again. However, it is not impossible to kick start your metabolism once again. You just need to make sure you are using the right techniques.

Many people fall on the theory that caffeine is the easiest method you can use to increase your metabolism. While this is true in the short term, the drawbacks are numerous and it's not good for your body or your heart to take too much caffeine. You can actually end up with caffeine intoxication if you have more than 500mg of caffeine in a day. That's the equivalent of two large cups of coffee from Starbucks to put that into perspective.

Instead of relying on external ways to increase your metabolism, it's time to look inward. First, let's talk about blood sugar. If your blood sugar is out of whack, your metabolism is too. Your body is spending too much time processing the wrong kind of foods and your metabolism suffers for it. If you're constantly throwing your body through feast and famine when it comes to sugar, chances are your levels are far out of whack.

To fix this, you need to make sure that you are getting the right balance of proteins, carbs and fats. This gives your body the chance to actually start burning fat instead of working on handling all the sugar that you've thrown at it. Keep in mind however, that you do need some sugar in your diet to keep functioning properly.

Next, you're going to want to build lean muscle mass. It simply is more effective at raising your metabolism than anything else. You can start doing this by adding in some mild weight lifting into your exercise routine. Even women can benefit from lifting small amounts. As you build muscle mass, don't panic if the numbers on the scale go up a bit. This is perfectly normal since muscle weighs more than fat. It is only temporary and if you keep burning fat, those numbers will come back down.

You can look at it as though you are restructuring your body. You are removing fat, which slows down your metabolism, which lean muscle mass that will raise it. Over the long term, you're retraining your metabolism and getting it to speed up.

By learning how to manage your blood sugar properly and by building more lean muscle mass, you have the perfect recipe for increasing your metabolism. It won't happen overnight, but if you stick with it, you'll be able to burn fat quickly and more efficiently. Don't rely on supplements that make crazy promises and endanger your health. They may work in the short term, but unless you address the issues that caused the slowdown of your metabolism in the first place, you're not fixing the problem.

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