Monthly Archives: October 2012

The Importance of Warm up Exercises for the First Time Exerciser

The Importance of Warm up Exercises for the First Time Exerciser
Doing warm up exercises before your workout routine is not only for first time exercisers but also for seasoned and professional athletes. The value of warm up exercises is often under estimated. They help fuel the blood flow into the muscles that will be used causing decreased stiffness and possible injury that could occur because of the exercise program.

The primary purpose of warm up exercises is to warm up the temperature of the body’s muscles in order to get them pliable, supple and loose. There are also many other benefits for doing warm up exercises such as increased strength and speed, reduction of the risk for injury, lowers heart stress, helps inhibit the chance of overheating, and improves endurance and joint range of motion. Additional benefits include better hormonal balance which will achieve better energy production and also helps in relaxation and concentration for later in the day.

Standard warm up exercises for first time exercisers could include stretches and lunges, small squats, twisting from the waist using the arms outstretched, bends with arms above and bending to each side and also bending at the waist forward to touch the floor with your fingers, arm circles and jogging in place.

Many people find that doing some of their normal exercise first, stopping to do some stretches, then continue on with their normal exercises is more helpful preventing tears, pulls and other injuries from stretching cold muscles. Another notion of many is to just gradually work into your workout routine, such as walking slowly, adding speed after five minutes, then after another five minutes work into a jog. When finished, then do more stretching exercises.

A successful warm up should increase both your respiratory rate and your heart rate. The warm up will increase your blood flow, which will then intensify the oxygen delivery and nutrients to the muscles that are in use. This will ready the muscles, joints and tendons for the upcoming exercise you are planning on doing.

Each individual will eventually find the warm up routine that best fits their individual needs. Depending on the exercise you are planning on doing, there may be a specific warm up routine that is more ideal

Is Exercise or Diet More Effective for Weight Loss?

People who are new to losing weight frequently wonder what the secret to success is. Most people are told their whole lives that diet and exercise are critical for a healthy lifestyle. But if you could only pick one, which one is more effective when it comes to losing weight?

Many experts would say the only way to achieve successful weight loss is to have a calorie deficit. Your body has a base metabolic rate where many of the calories you eat are expelled doing the normal things you do every day, such as walking around. This base rate will vary based on how overweight you are, but most people have a base metabolic rate somewhere above the 2,500 calorie range.

The function of dieting or exercising is to meet this calorie deficit, either by decreasing the calories taken in or increasing calories burned. Dieting is simple enough; all you have to do is pay attention to the foods you eat and maintain a deficit. Eating 1,000 calories below your base metabolic rate will yield weight loss of around 2 pounds per week. An example of this is the Medifast diet where you can use a great Medifast coupon code. This might sound like you’ll be eating very little, but most people are surprised at how much they can still eat. The key is to cut out fast food and junk food and make sure that the calories you’re eating are worth it in terms of keeping you full and providing energy.

Exercise functions similar to eating better by burning more calories. A person could eat at their base metabolic rate and still lose weight if they exercised every day. While this sounds ideal at first, there are a couple of drawbacks to it. Establishing a calorie deficit by changing what you eat is much easier than burning calories through exercise. A 40-minute elliptical workout will burn around 500 calories for most people. That same amount of calories could be saved by skipping on soda or bread at dinner. Most people also lack the available time to exercise every day.

Overall, one isn’t more effective than the other. Both diet and exercise can yield positive results. However, dieting does make more of a difference when it comes to losing weight, if only because it’s so much easier to establish a calorie deficit through it. For the best results, you’ll want to combine dieting and exercise in your weight loss goals.