Exercise:

Excerpt from The Daily Health News 3/2/2006

Your Exercise -- Your Choice

Pilates... yoga... aerobics... stairmaster... treadmill... jogging... water aerobics -- the list of exercise options goes on and on. A friend of mine jogs and loves it and looks great. When I tried it, I just felt lousy and it made no difference in my body shape. Yet, the elliptical machine seems to keep me entertained and in check. For people who are starting an exercise program, it is easy to get discouraged if they pick a program that doesn't work well for them. Once discouraged, bye-bye exercise.

When it comes to weight loss, we all have different "diet and exercise personalities." And if there's one mantra that virtually every fitness professional has come to embrace, it's the one that says, "no one program works for everyone." In diet and in exercise, one size simply doesn't fit all. What works for your neighbor may not work for you, and what your neighbor hates most may be number one on your own personal hit parade. So, how do we choose the right diet and exercise program for our own personal situation?

"There are a number of ways to accomplish weight loss," Wayne Westcott, PhD, one of the leading researchers in the field of exercise, explains. How you approach weight loss depends on your exercise attitude, of which there are several types.

Type One: "I hate to exercise." If this is your attitude, Dr. Westcott recommends.

Diet: Reduced-calorie diet (typically 1,600 calories or less per day for women, 1,800 for men).
Strength training: Only two times per week, 15 minutes per session (see strength training circuit below for specific exercises).
Aerobic exercise: Only two times per week, 15 minutes per session (aerobics can be anything that gets the heart rate up to 50% to 75% of maximum heart rate for your age -- running, jogging, walking, swimming, step class, etc.). Target heart rates can be found at the American Heart Association Web site at Click Here
"That minimum amount of exercise -- just one hour per week -- will actually maintain muscle and cardio fitness," says Dr. Westcott.

Type Two: "I like exercise but don't like strength training much".

Diet: Less calorie restriction than Type One (1,700 to 1,750 for women...1,900 to 1,950 for men).
Strength training: Same as Type One above (two times per week, 15 minutes each circuit).
Aerobic exercise: Four times per week, 15 minutes per session (or twice a week, 30 minutes per session).
The extra aerobic exercise allows you to eat slightly more than Type One.

Type Three: "I like to exercise hard".

Diet: Continue what you normally eat.
Strength training: Two to three times a week, 30 minutes per session (circuits).
Aerobic exercise: Two to three times a week, 30 minutes per session.
"Those strength-training circuits burn a lot of calories," says Dr. Westcott. "Remember that the more vigorously you exercise, the more calories you need in your diet. I work with a triathlete who runs 15 miles three times a week and has a 7% body fat index. He needs to have 35% of his diet as good fats to provide adequate calories to maintain stamina."

Strength Training: What to do

Dr. Westcott recommends a "circuit" of exercises. A circuit is performed by doing an exercise and moving on to the next with minimum rest in between. When you've performed each exercise in the circuit, you've done "one circuit." You can repeat the circuit up to three times in a session. Studies have shown that unfit people performing just one hard circuit, twice a week with a one-minute or less rest between exercises will get measurable results from this routine. Those who are more fit and conditioned to begin with have to up the ante a bit in order to get serious improvement -- either by performing more circuits or using heavier weights.

The first circuit is composed of exercises that use multiple muscles (called "compound exercises"). The second includes specific arm exercises. Either is effective, and you may alternate. They can be performed at home or at the gym. (Note: For an excellent illustrated explanation of how to perform these exercises with correct form, see Weight Training for Dummies (Wiley) by Liz Neporent and Suzanne Schlosberg.)

Here are two of Dr. Westcott's recommended strength-training circuits -- weight for each exercise should be enough such that you can complete eight to 12 repetitions. If 12 is too easy, and you feel you could continue, raise the weight. If you cannot complete eight, lower the weight until you can.

Strength Training: Circuit One

1. Leg press or squat
2. Dumbbell bench press (if at home) or chest press machine(if at the gym)
3. Bent-over row (home) or rowing machine (gym)
4. Dumbbell shoulder press (home) or shoulder press machine (gym)
5. Chin-up (home: have someone assist you) or assisted chin-up (gym)
6. Incline dumbbell bench press (home) or incline chest press machine (gym)
7. Crunches

Strength Training: Circuit Two

1. Leg press or squat
2. Chest press
3. Bent-over row (home) or seated row (gym)
4. Shoulder press
5. Lat pulldown (gym only)
6. Tricep press
7. Bicep curl
8. Crunches

PICKING AEROBIC EXERCISES

As for the aerobic portion of your workout, the key is to make it enjoyable. Be sure to choose an activity that is fun for you -- and remember that it doesn't have to be the same one every time. In fact, your muscles will respond better if you mix it up, so that you exercise slightly different muscle groups each time you work out. You can ride a bicycle one day... use a cross-country ski machine another... and swim on a third. Or, take an aerobics or dance class. In good weather, kayaking will give you a good upper body workout, while cycling or a fast walk will exercise your lower body on alternating days.

If a certain exercise gives you pain, then don't continue. Pick a different one that doesn't strain your "trouble spot(s)."

Exercise is a very personal activity and choice. Make it your own and it will become part of your life.

For more information about Exercise: Omega 3 + Fat Loss

For more information about Exercise: Dr. Mercola 12/18/2004 - Exercise

For more information about Exercise: Dr. Mercola 4/2/2005 - Myths

For more information about Exercise: Dr. Mercola 4/9/2005 - Disease

For more information about Exercise: Dr. Mercola 6/9/2005 - Cancer

For more information about Exercise: Dr. Mercola 6/18/2005 - Fat

For more information about Exercise: Dr. Mercola 6/18/2005 - Shoulders

For more information about Exercise: Dr. Mercola 6/30/2005 - Cancer

For more information about Exercise: Dr. Mercola 7/2/2005 - Swiss Ball

For more information about Exercise: Dr. Mercola 8/18/2005 - Women