healthy living

photo via Darren Hester

Ask yourself these questions to create a workout tailored to your needs and preferences. Which type of fitness program is right for you? Ask yourself these questions to figure it out.

In life, we're told to dream big. Reach for the stars. Go for the gold. While I think everyone would agree that having big aspirations is admirable not to mention inspiring, you should take a more calculated approach when setting fitness goals.

What is your current fitness level?

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can help you set your fitness goals and measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

- Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
- How long it takes to walk 1 mile
- How many pushups you can do at a time
- How far you can reach forward while seated on the floor with your legs in front of you
- Your waist circumference at the level of your hipbones
- Your body mass index
- Do you have any health issues?

If you are age 50 or older, haven't exercised for some time, or have chronic medical conditions, such as diabetes or heart disease, it's a good idea to to consult your doctor before beginning an exercise program.

Keep in mind that as you age, impaired balance, decreased elasticity of tendons and other factors can limit your exercise capacity. Injuries also are more frequent, and recovery takes longer. But that doesn't mean you shouldn't exercise or that you won't benefit from it. Just be sure to seek input from your doctor or an exercise therapist about how to create a program that's appropriate for you.

What are your goals?

Having clear goals can help you stay motivated.

Unrealistic Goal: I want to complete an endurance event in two weeks. Competitive events are an excellent way to stay motivated and a great goal, but many triathlons and running races put a lot of wear and tear on the body, and if you do too much too soon (or without proper form or footwear), you can get injured, which really puts a damper on your dreams and is just plain painful!

Realistic Goal: I will complete a shorter distance endurance event like a 5K or sprint triathlon in three to six months. If you want to begin participating in endurance events, it's important to start building your fitness base slowly and really listen to your body. If you can walk comfortably for at least 20 minutes and can commit to working out four to five times a week for 20 to 40 minutes, then a 5K training program is a great place to start.

Unrealistic Goal: I want to go to the gym every day. There are two main issues with this goal. First, it's not specific—what activities do you want to do and for how long? After all, just showing up at the gym doesn't accomplish anything unless you get your body moving. Second, it's not realistic. I love to work out and even I don't want to go to the gym every day. Plus, taking a day off here and there helps give your muscles time to repair and rest, and it gives you a break mentally.

Realistic Goal: I will be active for at least 10 minutes each day. While this goal isn't specific when it comes to the activity, it is specific and realistic with the time constraint. While going to an hourlong Spinning class every day would be impossible, not to mention not very healthy for you (cross-training is important so that no specific groups of muscles get overused), doing something active for 10 minutes a day, whether it's a walk after work, some push-ups or sit-ups over lunch, or a full session at the gym or with a workout DVD, is very doable. Also, note the addition of "at least" in this goal, which helps to emphasize that 10 minutes is just a minimum. Over time, this goal could progress to have a minimum of 15, then 20, then 30 minutes.

Unrealistic Goal: I want to do the workout I did in high school. If you used to play a sport competitively when you were younger and are itching to get back into it, beware. Most sports require explosive and powerful movement that can give your body a rude awakening—such as extreme soreness or injury—especially when you try to do something that you haven't done in years. Even if you were the high school team captain, if you haven't practiced it in many years, start slowly and be cautious.

Realistic Goal: I will meet with a personal trainer once a week for a month and follow his or her strength routine two times a week. Even if you were MVP of your team back in the day, a lot has changed in sports performance and workouts over the last few years. Instead of going out and doing the same old workout that you remember from high school, take the time to meet with a personal trainer who specializes in your sport or regularly works with athletes. He or she can get you back in the sport saddle with a strength routine that prepares your body for competition and will help you prevent injury. A qualified personal trainer will also help you set other realistic goals once you've built your foundation to play. (If you're not sure how to look for a personal trainer or what else you need to ask, read this.)

Don't Forget to Reward Yourself

Perhaps the most important component of setting an effective and realistic fitness goal is rewarding yourself when you reach your goals, even the small ones! Also, don't be afraid to tweak a goal as time goes by. Life happens! Remember, the key to setting yourself up for success is to be realistic. Now, start setting those goals!

We believe fitness is a way of life. So often people will make the decision to go out to the nearest fitness equipment store or local department store and buy some home exercise equipment. They want to start an exercise program, but don’t want to go to the gym for any number of reasons, making exercising at home the best choice.

They will, with the best of intentions, buy a piece or two of equipment based on the recommendation of a friend or family member who swears by their choice. In some cases, they have no idea what they want and just go off without a clue, only to end up buying something based on appearance or a salespersons pitch of the item.

The problem with this is, if the equipment you buy doesn’t suit your needs, in the long run, it will end up collecting dust in the closet or become an expensive coat hanger. Almost everyone knows someone who has some kind of exercise device or another that in terms of use is brand new, but they’ve had the thing for over two years. They probably bought their equipment with every intention to make full use of it, so why didn’t they make full use of it?

When setting out to purchase home exercise equipment, there are some things which must be considered very carefully before you go out and drag home something you will be disappointed with. Here are some tips that are paramount to know when considering home exercise equipment.

First of all, are you really committed to exercising on a regular basis? This is probably the single biggest factor. If you are not, you will not benefit from anything you buy.

The second thing is what type of exercise do you want to do? If you are looking to build muscle, buying a stationary bike will be of little value just as if you are looking to build your aerobic capacity, a weight bench and weights will not be the best choice.

Next is how much money do you have or are you willing to spend on exercise equipment? You do get better equipment when you spend more money, but for a smaller investment, you can still get equipment that will get the job done. The key here is to shop around and find the best equipment you can within your budget.

You must next consider how much space is available where the equipment will go? This is an often overlooked but very important point. There must be enough room for your equipment to fit, and there must be room for you to use it to the fullest once it is there. How can you get anything from your equipment if you don’t have the room to maneuver around to make use of it after it is set up?

Once you have your equipment in place, a good way to make sure you keep at it is to make yourself accountable by having a fiend ask you every day if you did your routine for that day and to monitor your progress. We hope these few tips should help you to make the right choice in selecting equipment that you will benefit from for years to come.

Your pulse rate before and after you walk 1 mile (1.6 kilometers)

How long it takes you to walk 1 mile (1.6 kilometers)

How many push-ups you can do at a time

How far you can reach forward while seated on the floor with your legs in front of you

Your waist circumference as measured around your bare abdomen just above your hipbone

Your body mass index

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.

Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.

Go at your own pace. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Put it on paper. A written plan may encourage you to stay on track.

Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.

Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.

Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress

NOTE: This is part two, click here for part one.

*  Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

*  Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.

*  Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

*  Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion.

*  Body composition - the percentage of body fat a person has in comparison to his or her total body mass.

Low-density lipoproteins (LDL) is known as the bad type of cholesterol. LDL carry cholesterol from your liver to the cells that need it. 

High-density lipoprotein (HDL) is known as the good type of cholesterol. HDL carry cholesterol away from the cells and back to the liver to be broken down.

Eating a diet that is high in saturated fat

smoking

lack of physical exercise

high alcohol intake, or

kidney or liver disease. 

Having an inherited condition known as familial hypercholesterolaemia (FH) can also cause exceptionally high cholesterol even if you have a healthy lifestyle.

• reduce risk for heart disease, including heart attack and stroke.
• may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.

• Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
• Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. The following are some of the fruits and vegetables are recommended Squash and Cruciferous Vegetables

• Eat whole foods — whole grains, nuts, seeds, veggies, fruits, non-fried protein — instead of sweets, fried foods, processed carbs.
• Exercise each day — walk, do some bodyweight exercises, run, do a short intense workout, etc.

• Replace an old habit with the new habit. Start with just one habit for now, to make it more likely that it’ll stick. Let’s say you want to eat more veggies. Instead of snacking on chips or sweets in the afternoon, snack on carrots/broccoli and hummus.
• Keep the habit small. We tend to be ambitious and do a lot at first. Then we crash and do nothing. But in the beginning, keep it small if you want it to stick.
• Focus on the enjoyment. Instead of thinking, “I have to do this” think, “I get to do this.” And enjoy the crap out of it. Then the habit itself becomes the reward.
• Have some accountability. Commit to doing something really embarrassing if you don’t stick to the habit each week.

1. Form a diet that minimizes starches, and sugars. Bad starches and sugars to stay away from include: potato chips, fries, white breads, pastries, soft drinks, candies, and cakes. These will all keep you from realizing your weight loss goal.
2. Form a diet that is rich in vegetables, fiber, and lean protein. All these foods are less prone to being converted into fat, and come packed with healthy vitamins, minerals, and antioxidants.
3. Drink water instead of sugary drinks. Water will help your immune system stay healthy, keep your skin looking great, and give you more lasting energy to do the things you need to do during the day. Sodas, juices, and other sugary drinks aren't the way to go if you want to shed pounds off of your frame. Unsweetened green tea is another good substitute for sugary drinks. Green tea contains a good amount of antioxidants, meaning that it helps your body fight against free radicals, which enhance signs of aging in humans.
4. Use dieting tips to form good habits. We all cheat now and then, and that's fine. But we can make it harder on ourselves to cheat in the first place, giving us an incentive to follow our diet more strictly and diligently.
5. Keep a food journal. If you keep track of your diet and one week goes particularly well, you can try replicating your diet to achieve the same results.
6. Never skipping meals, never eating late at night, and don't forget breakfast. A good breakfast will help you jumpstart your metabolism, keep it going throughout the day, and gently wind down as night comes. Eating right before sleeping is a bad idea because your body often doesn't metabolize all the calories, instead converting them into fat.

1. Stretch before you exercise. Be prepared to stretch for 5 to 10 minutes — slowly and effectively — before you exercise. Stretching will keep you from getting injured.
2. During your warm-up routine, try to break a sweat. Think of it this way: breaking a sweat means you're exerting yourself more, which means you're burning more calories. The more calories you burn, the more weight you'll lose. That's a good thing.
3. Keep sweating throughout your entire workout. Now that you've set the tone during your warm-up, keep the intensity ramped up. Losing weight is going to require one hour of moderate exercise per day.
4. Do one hour of cardio a day, working at a moderate pace at least.
5. Complement your cardio with strength training. Strength training can be anything from yoga and Pilates to resistance or weight training.
6. Do interval training. Interval training is short bursts of high intensity workout followed by longer intervals of mellow exercise, repeating throughout.
7. Pace yourself. The good news is that if you pace yourself while exercising, you're less likely to feel burned-out and more motivated to finish your regimen at your maximum intensity. That's a good omen for calorie-burning.

1. Burn more calories than you take in as food. This is actually the most effective way to think about weight loss.
2. Starving yourself will make you gain weight, not lose it. Why? When a person starves him/herself, the body realizes it is getting less food, causing its metabolism to slow down in order to save energy. When this happens, your body starts eating its muscle supply, basically, consuming lean tissue instead of fat reserves.
3. Any quick weight-loss regimen should also be accompanied by exercise. The truth is that if you want to lose quickly, you're not going to do it merely by eating right. You will lose weight, but it will take time. 
4. Stress can cause weight-gain. When your body is under stress, it released adrenaline — the fight or flight hormone. But your body also releases cortisol, another hormone. When the adrenaline wears off, which happens quickly, all that's left is the cortisol. The cortisol causes us to want to eat, because we've spent precious energy using our adrenaline to potentially save our life.
5. Results will take time. If your goal is to lose 2 pounds in 7 days, that's probably double. If your goal is to lose 7 pounds in 7 days, it's not going to happen. On top of that, it's not healthy. Be reasonable about what your goals are so you don't get down on yourself when you fail to meet them.
6. Too many people expect immediate results and then get discouraged when they aren't able to see them. Well, life isn't fair, and it's never easy, is it?

from http://www.shape.com