Exercise Articles

Walk Off that Easter Candy

Feeling a little guilty after learning how many calories are in your favorite Easter treats? (See “Food for Thought section of this newsletter.)

Don't worry!  Just use this handy guide to determine how much walking you need to do to work those calories off!

Editor's Note:  Mileage is based upon eating only one serving of each of the following candies.  Should you eat more than one serving (according to package) or a combination of any of the following then your mileage will need adjusted.

Jelly Beans: 1.4 miles

Peeps: 1.6 miles

Robin Eggs: 1.7 miles

Small Chocolate Bunny: 1.4 miles

Medium Hollow Bunny: 2.6 miles

Large Chocolate Bunny: 10.5 miles (!!!!!!)

Chocolate-covered Marshmallow Bunny: .6 miles

Chocolate-covered Marshmallow Egg: 1 mile

Cadbury Crème Egg: 1.7 miles

Cadbury Caramel Egg: 1.9 miles

Lindt Chocolate Carrots: 2.1 miles

Prefer real eggs over chocolate eggs?  You may need to do some walking, too.  One hardboiled egg requires .76 of a mile to walk it off and a half of a deviled egg takes .73 of a mile to burn!

It's the Spring Cleaning Workout!

Sure, you would be hard-pressed to find a woman or a man who says that they actually enjoy the thoughts of spring cleaning,

But, if you just take into consideration how many calories are burned while you are doing your spring cleaning, then you may be a little more excited when spring rolls around this year.

The actual amount of calories burned will depend on your weight, gender and age, but there calculators that you can find online (FitDay or NutriStrategy) that will help you to calculate your actual calories burned.

So dust off your mops, break out the cleaner and begin to sweat off the weight!

Gardening: 226 calories

Window washing: 226 calories

Scrubbing floors (on hands and knees): 291 calories

Laundry, ironing: 84 calories

Sewing repairs: 36 calories

Dusting: 97 calories

Scrubbing toilets, tub: 246 calories

Vacuuming: 317 calories

Cleaning gutters: 258 calories

Moving furniture, household items: 387 calories

Painting, papering, plastering: 317 calories

Sweeping: 194 calories

Mopping: 153 calories

Mowing the lawn: 148 calories

Washing dishes: 77 calories

Getting More Out of Your Elliptical Workout

Its winter and more and more people are choosing to move their workout to the gym.  If the one machine that is your go-to machine when you are at your public or home gym is the elliptical, then you need to make sure that you are getting the most out of your workout at all times.

While the elliptical is a great cardio machine, if you keep your routine at a slow, steady pace every single time, then you are not getting the most effective workout that you can.

One of the major things that you can do is practice interval training on the elliptical.  Interval training focuses on constantly changing the speed and intensity of the exercise.

Most experts suggest coming up with an exercise plan before you start on the elliptical.  For example, you can start out by going at your normal, slow and steady pace for a solid minute.

Then switch it up and go at a faster, more intense pace for 30 seconds.  You can continue switching between your slow and steady pace and your faster pace for the entire length of your workout.

Some other suggestions to get the most out of your elliptical routine include:

• Choose an adequate resistance.  Instead of allowing momentum to do all of the work for you, change the resistance to a higher number and make sure that you are actually using your legs to propel the blades.
• Lean back on your heels.  Make sure that you aren't putting all of your weight on your toes while you are on the elliptical.  By being up on your toes, your legs will go numb and will shorten your workout prematurely.

Burning Calories in the Snow

Let's face it.  Most of us don't have the luxury of living in a climate where it is warm and sunny 12 months out of the year.  Instead we must learn to deal with all four seasons ,including the dreaded winter.

But, thinking positively, there are plenty of things to do outdoors in the winter where you can burn calories : lots of them!  So, try one of these high-intensity, fun winter activities today:

• Cross country skiing
• Downhill skiing
• Snowshoeing
• Hiking
• Dog-sledding
• Zip lining
• Sled riding : especially if you find a really steep hill!

• Snow tubing

It's important to keep in mind that whatever winter outdoor activity you decide to take part in, it's necessary to dress in layers, remain hydrated and watch for signs of hypothermia.

Remember to warm up first.  Just like you were working out indoors, warming up first before you get started working out outdoors is definitely important.  Colder temperatures can cause your muscles to tighten up, so a proper warm up session will help prevent injury.

When you come in from out of the cold, it's also important to NOT strip down and remove all of your layers.  Give your body time to adjust from your outdoor workout.  Post-exercise hypothermia is possible, so be sure to let your body adjust before taking off all of those layers.

Staying hydrated is also a big one, so be sure to have plenty of water on hand for whatever outdoor activity you choose.