Exercise Articles

Spruce Up Your Exercise Routine: What to Ditch to Make a Switch

Anytime is the perfect time to change up some of those old worn out items and routines that you've been hanging on to when it comes to your exercise lifestyle. Switching out even the most basic of equipment can reinvigorate and offer a fresh perspective when it comes to your workout regimen.

This is a handy list of “what to ditch” to make the exercise switch:

Get rid of that cheap pedometer. Instead buy a good $20 one that counts accurate steps, most cheap pedometers are highly inaccurate.

Ditch the old running shoes. Instead opt for a new pair and keep track of how much “mileage” you get out of them. Typically, if you run/walk 10 miles per week then shoes can last for 12 months (15 miles : 8 months, 20 miles : 6 months, 30 miles : 4 months).

Throw out the old cotton workout t-shirt. Instead invest in some shirts that are made of wicking fabrics. Wicking fabrics (like synthetics) do a better job of keeping you drier and cooler when you are exercising.

Toss the lightweight dumbbells. Instead try heavier dumbbells that are more challenging in your workout.

Quick Exercise: Five Minute Health Fixes

Are you tired of feeling like the path to health and wellness is a long, drawn out path? Then start small! Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren't reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

Add jumping to your exercise routine : also known as plyometric moves : to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.

Spend the extra money to purchase good work out necessities : clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

Don't spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.

Don't be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

Consider the other ways that you can lose weight without really trying : clean the house and burn 200 calories or work in the garden and burn 272 calories.

Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.

Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

Five Ways to Refresh Your Exercise Routine for Spring

Just as soon as the ice and snow begin melting after a long winter there is a startling realization that swimsuit season is around the corner,proceed with the panic. Once the mercury starts to rise, getting back in shape for the spring and summer is on everyone's mind. But instead of hitting the exercise hard, experts suggest easing back into your springtime routine.

Here are some tips to get you started from WebMD:

Start Slow- Take the necessary time before jumping into your spring diet and exercise plan. If you haven't worked out much all winter then it's important to start slowly. By easing into your regimen you will be more successful in keeping with your diet and exercise plan. Commit to regular exercise and slowly increase the intensity as your fitness level improves.

Take it Outside- You've more than likely taken your regular exercise routine to the treadmill during the winter months. But now that it's getting nicer outside try walking or jogging in the park or around a track. Both your body and soul will love the fresh air.

Plan a New Menu- You need to really look at your diet and the amount of calories you are consuming on a daily basis. Choose foods that are low in calories but are filling to help you fight off the hunger throughout the day.

Take Up a Sport- It's a new season, so why not try a new activity or sport? Playing a sport can break up the monotony of your typical workout routine and can provide fun as well as connection with others. Try tennis or golf this spring.

Protect Your Skin- If you're spending more time outside then it's essential to wear sunscreen in order to protect yourself from ultraviolet rays. Apply a sunscreen with an SPF of at least 15 and choose a waterproof kind that doesn't run off when you sweat.

By keeping these five tips in mind you'll go from winter weight to bikini body safely and happily and in no time!

Spring Cleaning Workout: Tidy Up and Get a Workout All at Once!

It's that time of year again! The sun is starting to shine,.and shedding light on your dirty house. Spring cleaning season is in full swing. 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.

As with any physical activity, cleaning up around the house and garden can actually burn calories as well as stretch and tone muscles. Some sort of moderate activity for at least 30 minutes a day can bring tremendous health benefits, even if it's just using a little elbow grease around the house.

However, when it comes to losing weigh while cleaning, intensity and speed are vital so here are some tips from WebMD for making your next cleaning session a workout session:

Listen to fast music in order to pick up speed and enjoy yourself while you're at it.

Tighten your abs during chores to make it more of a workout, plus it prevents you from slouching.

Strive for large up and down movements like when cleaning the shower door. Make big pronounced movements and move those arms!

Carry heavy baskets of laundry up and down some stairs to get your heart pumping.

Climb on a stepladder to reach high dusty spots, keep it up and it's almost like being in a step class.

Do lunges while vacuuming, just remember to keep toes pointed ahead and to not bend your knees further than 90 degrees. You'll feel these burning your thighs in no time.

The actual amount of calories burned while cleaning 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. But here's a general idea of how many calories you can burn by just taking care of a few things around the house.

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

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

Editor's Note: The calories burned estimates listed here are based on one hour of cleaning for a 155 pound woman.