Fitness. Working out. Hitting it hard. Gym talk. If any of that sounds or looks like a foreign language, there is a good chance that you are a fitness beginner. Do not worry though, you are not alone in this new journey we call fitness.
As WedMD stated, “there’s no arguing that exercise can help most people lose weight, as well as look more toned and trim.” And yes, those are a few of the top reasons we begin working out, but other reasons include boosting our self-esteem and raising our self-confidence. No matter what your reason is, hitting it hard in the gym is a lot easier than it seems.
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The first question you may be asking yourself is, “Why do I even need to work out?” Well, according to Michael R. Bracko, chairman of the American College of Sports Medicine’s Consumer Information Committee, “exercise is the magic pill.” He goes on to say that “exercise can literally cure diseases like some forms of heart disease.”
It has also had numerous beneficial effects in helping people to recover from or prevent certain forms of cancer, arthritis, and can even reverse effects of depression. In other words, it not only makes you look good, it makes you feel good.
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As far as exercising goes, you have many options to start out with: walking, jogging, running, skating, swimming, dancing, gardening, house work. And now you are thinking, “Hey! I do some of those things every day!” And that is the point. Exercising is a lot simpler than society makes it out to be.
How much should you be working out at a time? According to the American Heart Association, at least 30 minutes of moderately-intense physical activity on most days of the week is just what you need. That means 30 minutes of walking, dancing around the house, walking your dog, or just about anything that gets you moving and your heart pumping.
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If you are serious about getting fit and healthy, there is more to it than just breaking a sweat. Eating a balanced diet is just as important as your high school health teacher said. For those who, like me, need a little help in this area, Nerd Fitness is here!
There are so many questions that come to mind when trying to eat healthy, questions such as should I follow the food pyramid? Should I be counting calories? Should I do that fruit cleanse my sister did last week? How many ding dongs can I eat without throwing up? Well push those questions to the back of your mind and let’s keep it simple. As Nerd Fitness stated, “you’re smart and you know what real food is, so stop eating crap.”
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Just to make sure we are clear, real food is something that grew out of the ground, once roamed and grazed on leafy greens or was picked from a tree. Basically this means fruits, veggies, meat, grains, and nuts. Trust me, if there was a way I could throw Twinkies and Pop Tarts into the mix I would.
If you are questioning whether a food item is okay to eat, look at the nutrition facts. If you cannot understand what the ingredients are, if it looks like a foreign language, or the list of ingredients is so long that it takes ten minutes just to get through lines 1-5, put it down and back away as quickly as physically possible. Now I am not saying you can’t splurge a little every now and then, but it has to be a little and it has to be every now and then.
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So, we have a basic idea of how to work out and how to eat. Now let’s take a look at a few exercise machines to avoid. First machine to avoid? The seated leg extension machine.
According to Women’s Health Magazine, this leg machine feels like it really works your quads hard, but it is actually training your legs to do a motion that legs are not made to do. Skip this machine and try a one legged body weight squat instead.
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The second machine to avoid? The seated shoulder press machine.
Women’s Health Magazine stated that “overhead pressing can put shoulder joints in vulnerable biomechanical positions.” This causes stress on the shoulders and does not let you use your hips to help your shoulders, which is actually the natural way to push something over your head. Instead of this machine, try medicine ball throws.
For the entire list of machines to avoid and instructions on how to complete the alternative exercises, check out my article, “7 Workout Machines to Avoid” and visit Women’s Health Magazine online.
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And now you are on your way! Whether it be in the gym or at home, you are prepared and ready to get your workout on!
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