How to get started with an exercise program.

 

By Dulce Zamora
WebMD Feature

 

You've decided it's time to start exercising. Congratulations! You've taken the first step on your way to a new and improved body and mind

"Exercise is the magic pill," says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine's Consumer Information Committee. "Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression."

And there's no arguing that exercise can help most people lose weight, as well as look more toned and trim.

Of course, there's a catch. You need to get -- and keep -- moving if you want to cash in on the benefits. This doesn't necessarily mean following a strict, time-consuming regimen at the gym -- although that can certainly reap benefits. The truth is you can get rewards from many different types and levels of exercise.

"Any little increment of physical activity is going to be a great boost to weight loss and feeling better," says Rita Redberg, MSc, chairwoman of the American Heart Association's Scientific Advisory Board for the Choose to Move program.

Your exercise options are numerous, including walking, dancing, gardening, biking -- even doing household chores, says Redberg. The important thing is to choose activities you enjoy, she says. That will increase your chances of making it a habit.

And how much exercise should you do? For heart health, the AHA recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.

Yet "if you're getting less than that, you're still going to see benefits," says Redberg. "It's not like if you can't do 30 minutes, you shouldn't do anything, because you're definitely going to see benefits even at 5 or 10 minutes of moving around."

Ready to get started? Health and fitness experts helped WebMD compile this beginner's guide to exercise, including definitions of some common exercise terms, sample workouts, and recommendations on home exercise equipment.

A way to measure the intensity of your exercise is to check you heart rate or pulse during physical activity. These should be within a target range during different levels of intensity.

For example, according to the CDC, for moderate-intensity physical activity, a person's target heart rate should be 50% to 70% of his or her maximum heart rate.

Get Ready

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it's wise to consult a doctor. Anyone with major health risks, males aged 45 and older, and women aged 55 and older should get medical clearance, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

But no matter what your medical condition, you can usually work out in some way.

"I can't think of any medical issue that would get worse from the right kind of exercise," says Stephanie Siegrist, MD, an orthopedic surgeon in private practice in Rochester, N.Y.

After assessing your fitness, it helps to set workout goals. For example, do you want to prepare to run a 5K? Hit the gym five times a week? Or just walk around the block without getting winded?

"Make sure the goals are clear, realistic, and concise," says Sal Fichera, an exercise physiologist and owner of New York-based Forza Fitness.

Whatever your goals and medical condition, approach any new exercise regimen with caution.

"Start low and go slow," advises Bryant. Many beginners make the mistake of starting out too aggressively, only to give up when they end up tired, sore, or injured, he says. Some get discouraged because they think an aggressive workout will produce instant results.

"Generally speaking, when people go about it too aggressively early in the program, they tend not to stick with it over the long haul," says Bryant. "What you really want to do is to develop some new habits that you can stick with for a lifetime."

Fitness Definitions

Even long-term exercisers may have misconceptions about exactly what some fitness terms mean. Here are some definition of words and phrases you're likely to encounter:

·         Aerobic/cardiovascular activity. These are exercises that are strenuous enough to temporarily speed up your breathing and heart rate. Running, cycling, walking, swimming, and dancing fall in this category.

·         Maximum Heart Rate is based on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220.

·         Flexibility training or stretching. This type of workout enhances the range of motion of joints. Age and inactivity tend to cause muscles, tendons, and ligaments to shorten over time. Contrary to popular belief, however, stretching and warming up are not synonymous. In fact, stretching cold muscles and joints can make them prone to injury.

·         Strength, weight, or resistance training. This type of exercise is aimed at improving the strength and function of muscles. Specific exercises are done to strengthen each muscle group. Weight lifting and exercising with stretchy resistance bands are examples of resistance training activities, as are exercises like pushups in which you work against the weight of your own body.

·         Set. Usually used in discussing strength training exercises, this term refers to repeating the same exercise a certain number of times. For instance, a weight lifter may do 10 biceps curls, rest for a few moments, then perform another "set" of 10 more biceps curls.

·         Repetition or "rep." This refers to the number of times you perform an exercise during a set. For example, the weight lifter mentioned above performed 10 reps of the bicep curl exercise in each set.

·         Warm up. This is the act of preparing your body for the stress of exercise. The body can be warmed up with light intensity aerobic movements like walking slowly. These movements increase blood flow, which in turn heats up muscles and joints. "Think of it as a lube job for the body," Bryant explains. At the end of your warm-up, it's a good idea to do a little light stretching.

·         Cooldown. This is the less-strenuous exercise you do to cool your body down after the more intense part of your workout. For example, after a walk on a treadmill, you might walk at a reduced speed and incline for several minutes until your breathing and heart rate slow down. Stretching is often part of a cooldown.

Sample Workouts for Beginners

Before beginning any fitness routine, it's important to warm up, then do some light stretching. Save the bulk of the stretching for after the workout.

Once you're warmed up, experts recommend three different types of exercise for overall physical fitness: cardiovascular activity, strength conditioning, and flexibility training. These don't all have to be done at once, but doing each on a regular basis will result in balanced fitness.

·         Cardiovascular activity. Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes, four to five times a week, says Bryant. To ensure you're working at an optimum level, try the "talk test": Make sure you can carry on a basic level of conversation without being too winded. But if you can easily sing a song, you're not working hard enough.

·         Strength conditioning. Start by doing one set of exercises targeting each of the major muscle groups. Bryant suggests using a weight at which you can comfortably perform the exercise eight to 12 times in a set. When you think you can handle more, gradually increase either the weight, the number of repetitions, or number of sets. To maximize the benefits, do strength training at least twice a week. Never work the same body part two days in a row.

·         Flexibility training. The American College on Exercise recommends doing slow, sustained static stretches three to seven days per week. Each stretch should last 10-30 seconds.

To learn how to perform certain exercises, consider hiring a personal trainer for a session or two, or take advantage of free sessions offered when you join a gym.

Home Exercise Equipment

Exercise doesn't have to be done at the gym. You can work out in the comfort of your own home. And with calesthenic-type exercises such as squats, lunges, pushups, and sit-ups, you can use the resistance of your own weight to condition your body. To boost your strength and aerobic capacity, you may also want to invest in some home exercise equipment.

Experts offer their thoughts on some popular home exercise items:

·         Treadmill. This best-selling piece of equipment is great for cardiovascular exercise, says Bracko. He recommends starting out walking at a low intensity for 30 minutes and applying the talk test. Depending on how you do, adjust the intensity, incline, and/or time accordingly.

·         Free weights. Barbells and dumbbells make up this category of strength-training equipment. Dumbbells are recommended for beginners. Fichera suggests purchasing an 18 pound adjustable dumbbell set, which can be adjusted in 3 pound increments.

·         Other strength training equipment. This includes weight stacks (plates with cables and pulleys), flexible bands, and flexible rods. Fichera says flexible bands are good for beginners, especially since they come with instructions. But he doesn't recommend them for long-term use; your muscles will likely adapt to the resistance and need more of a challenge.

·         Exercise ball. Although instructions and/or a companion video can accompany this gadget, Bracko worries that beginners may use exercise balls improperly. "Some people fall off or can't keep the ball still," he says. But if you enjoy working out with an exercise ball, it can provide a good workout.

·         Exercise videos and DVDs. Before working out with a home exercise video or DVD, Siegrist recommends watching through it at least once to observe the structure and proper form of the workout. To further improve form, she suggests working out in front of a mirror, if possible, or having someone else watch you do the exercise.

Experts share strength-training tips that yield results quickly.

By Annabelle Robertson

If you're looking for quick muscle building, go no further than your local gym, where doctors say that major strength gains can be had in just a few weeks.

Last year, the American College of Sports Medicine (ACSM) and the American Heart Association updated their recommendations for physical activity. In addition to regular cardio workouts, Americans are now being encouraged to perform resistance training at least twice a week, working every major muscle group.

Spero Karas, MD, assistant professor of orthopaedics in the division of sports medicine at Emory University, says that testosterone, the male hormone responsible for muscle growth, maxes out between the ages of 16 and 18. It reaches a plateau during the 20s and then begins to decline. As a result, muscle building after the adolescent years can be challenging, he says.

Fortunately, a little strength training goes a long way -- particularly in the early days.

"When someone starts a fitness program, especially after not doing anything for awhile, the initial strength gains tend to be dramatic and quick," Karas says. "In the first 12 weeks, it's not uncommon for a guy to see a 10, 20 or 30 percent jump in strength."

During the first weeks of a new training regimen, strength gains come from the recruitment of new muscle fibers, which make the muscles stronger and more visible.

Even though muscle recruitment does not result in more muscle mass, says Karas, it will definitely make your muscles look bigger.

One reason is that muscles take in water and swell during training. Another is that muscles burn fat, which tends to make the muscle look more prominent.

After the first three months of strength training, muscle gain is much slower. At that point, you're aiming for an actual increase in muscle mass, which takes time to develop.

"After you've maximized the recruitment, you've reached the plateau, which is when the increase in strength and muscle mass becomes an arduous task," Karas says.

Whether you're committed to the long haul or just want some muscle-building tips, here are seven ways to maximize your gains.

(What have you done to try and build muscle in the past? What worked? Join the discussion on WebMD's Men’s Health: Man to Man board.)

1. Commit to some form of strength training.

Unfortunately, there are no easy shortcuts to good health, says Kent Adams, PhD, FACSM, CSCS, director of the exercise physiology lab at California State University Monterey Bay.

"You don't have to train like a maniac," he says. "Just start a reasonable, individualized resistance training plan." 

For tips and workout plans, visit the web sites of organizations like the ACSM or the National Strength and Conditioning Association. If you don't have access to free weights, head for the weight machines or a cable system. Other alternatives include resistance bands, plyometrics, and calisthenics. 

At a minimum, perform lunges, squats, and other exercises that work your quads and hamstrings, along with extra cardio activity that will prompt your legs to begin building muscle.

No matter which strength training method you choose, however, be sure that resistance levels (the amount of weight you use) and the number of repetitions you do are high enough to fatigue the muscle. Failure to do so, Adams says, will hinder growth. The ACSM recommends three sets of 8 to 12 reps for each exercise. 

To speed up the process, make the most of your workout, and keep your heart rate and metabolism elevated, try "super-setting," says Lisa De Los Santos, a Cooper's-Institute-certified personal trainer at Vandenberg Air Force Base in Southern California.

She suggests one set each of two or three opposing muscle exercises. Rest, then do a second set of each exercise before moving on to the next group.

2. Alternate muscle groups.

Weight training creates tiny micro tears in muscles, which then repair and rebuild during periods of rest. Serious injury can result if muscles are not allowed adequate time to repair.  

The ACSM recommends a three-day split as follows:

·         Day one: Chest, triceps, and shoulders

·         Day two: Lower body (quads, hamstrings, gluteals, hip abductors and adductors, and calves)

·         Day three: Back, biceps, and abs

Feeling sore? Take an extra day or two -- or work a new muscle group. Don't forget delayed-onset muscle soreness, which can hit as late as 48 hours after a workout.

3. Drink plenty of water -- before and after workouts.

Adequate hydration is essential to muscle building, yet few people get enough water, even without daily exercise. So in addition to the daily 8 to 10 glasses of water recommended by the Dietary Guidelines for Americans, Karas suggests an additional 12 to 16 ounces before working out. He then recommends another 8 to 10 ounces for every 15 minutes of vigorous exercise.

Prefer sports drinks? Indulge only if you're exercising for more than an hour, when electrolyte depletion becomes more of a risk.

4. Eat a balanced diet.

Muscle building requires a careful balance of carbohydrates, fats, and protein as well as plenty of vitamins and minerals, all of which are best absorbed through food. 

Avoid carbohydrate-heavy diets, which can cause insulin levels to spike and inhibit growth hormones that prompt muscle growth, says Karas. Instead, opt for five or six small, balanced meals every day. And if muscle building is your goal, don't use this time to diet.

"The body won't easily put on muscle if it is at a caloric deficit," explains De Los Santos.

Watch your fat intake, which should be no more than 30% of your total daily calories, and be sure to consume plenty of vitamin- and mineral-rich fruits and vegetables.

5. Get lots of protein.

"If you want to build muscle mass, the key is protein, protein, protein," says Karas. "Muscles are comprised of protein and you need the essential amino acids that are the building block of protein."

No time to cook?  De Los Santos suggests high-protein snacks like cottage cheese, cheese sticks, protein bars, and protein shakes.  Health and nutrition stores carry a variety of powders which can be mixed with water or low-fat milk for an energizing protein power punch between meals.

Other recommendations include turkey, cheese, and cracker snack packs as well as frozen or prepackaged diet foods that combine protein-rich choices with low-fat, low-complex carbohydrates. 

6. Get enough sleep.

In addition to being linked to high blood pressure, depression, and other health problems, sleep deprivation can inhibit the growth hormone important for muscle building, says Karas.  Recent studies have linked it to obesity as well.

How do you know you're getting enough to build muscle?  People who are well rested feel alert and do not have the urge to nap, reports the CDC. The average adult needs between seven and eight hours of sleep, although some may need more. 

7. Hire a trainer.

If you need information or motivation, consider hiring a personal trainer. Costs vary according to location and experience, but typically cost between $30 and $85 an hour. 

A trainer doesn't need to be a long-term investment, however. According to De Los Santos, working with one for just three months is enough time to get comfortable in the gym, establish a routine, learn a variety of exercises, and see good results.

"A good trainer will educate while training and will not create long-term dependence," De Los Santos says.  "Ideally, you'll learn the skills to either maintain your fitness level or work toward new goals."

Be sure your trainer is certified through a reputable fitness organization like the ACSM, the National Academy of Sports Medicine, or the American Council on Exercise and has an updated certification in CPR and/or first aid as well.  You'll also want to hire someone you like, since you'll be spending at least an hour a week together.

Get Michelle Obama's arms with these 6 arm exercises, recommended by fitness guru Kathy Smith, to tone your biceps, triceps, shoulders, and upper back.

The Michelle Obama Arm Workout

Michelle Obama has demonstrated success as a career woman, wife, and mother, but when people look at photos of the first lady, they can't help but notice one thing: her sleek, lean, muscular arms. In fact, Mrs. Obama seems to be as proud of her arms as we are envious of them, showcasing them in lovely sleeveless dresses at Congress and White House functions as well as on the covers of magazines.

But those tank top-ready limbs aren't coincidental. Obama has claimed to be a regular exerciser for years, and even now squeezes in early-morning workouts in the White House with her husband before dropping the kids off at school and going on to a busy day of meetings and events.

So, what makes those arms so spectacular? Defined shoulders, strong biceps, and a lack of triceps flab (you know, the so-called "batwing" skin that wiggles when you wave).

"You need to take a two-pronged approach to achieve beautiful arms," says Kathy Smith, creator of numerous workout DVDs, including Total Body Lift (Lions Gate, $12.99). "You need to activate the muscle with strength-training and do cardio to lower your body fat."

Try this routine with six Smith-recommended moves. Just doing these exercises three times a week (it only takes 15 minutes!) for two weeks will result in noticeably stronger arms, shoulders, and upper back. All you need are 3- or 5-pound dumbbells (two of the moves only use your body weight as resistance, which is actually even more challenging on your muscles than using dumbbells).

The weight amounts and reps given here are for beginners. If you're strong already, you can do the same routine using 8- to 10-pound weights and do the entire sequence three times rather than twice.

Do this entire sequence twice through without pausing between exercises.

 

 

Study Shows Middle Age Is Not Too Late to Start Exercising to Prolong Your Life

By Bill Hendrick
WebMD Health News

 

It ain't over till it's over, Yogi Berra would say. Scientists might put it this way, though: In terms of your life span, it really does matter that you start exercising, quit the couch-potato habit, and give up smoking.

But even if you don't get started until middle age or later, you can prolong your life, a new study shows. Of course, it's better to quit bad habits and start good ones early, but middle age is not too late, say researchers at Uppsala University in Sweden.

They gathered data from 2,205 men aged 50 in 1970-1973, all completing surveys about leisure-time physical activity; the men were categorized as low-, medium- or high-activity types.

The men were examined again at age 60, 70, 77, and 82; changes in physical activity were recorded. Researchers also jotted down data on blood pressure, cholesterol levels, smoking status, alcohol use, and body mass index (BMI) at each survey.

The researchers also looked into the effect of changed physical activity between the times they were checked at age 50 and 60.

At age 50, nearly half of the men claimed a high level of physical activity, that is, at least three hours of recreational sports or heavy gardening per week. Thirty-six percent reported medium activity, amounting to walking and cycling; 15% were categorized as sedentary.

In the long run, the mortality rates were highest among the sedentary men, and lowest among the most active.

After 10 years, however, the mortality rate in the men who'd increased their activity had fallen to the same level as the ones who'd maintained high levels of physical fitness the whole time, the researchers say.

The benefit for the late starters was on par with quitting smoking.

However, during the first five years of follow-up, the mortality rate was higher in men who had increased their level of physical activity than in men with unchanged high physical activity, but the number of such deaths was small.

"Given the small numbers of deaths we are reluctant to place a strong emphasis on this increased risk, especially as mortality was not higher than mortality in men who continued to be sedentary," the researchers write.

The researchers say that after adjusting for other risk factors, men who reported high levels of physical activity from age 50 on were expected to live 2.3 years longer than the sedentary individuals, and 1.1 years longer than the men who'd originally reported medium physical activity.

Increased physical activity prolongs life in middle-aged men after "an induction period" of up to 10 years, the study says.

Most new mothers are so busy with the new baby they don't have time to go to the gym and workout in order to lose those pounds they picked up during pregnacy. With the help of Fitness Magazine I have put together a video workout that doesn't require a trip to the gym or a lot of your time.

Lose the Baby Weight Workout