How Often Should I Workout?
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How often do you need to workout to see real results? Watch this video to learn how much exercising you should do.
Transcript: How often should you work out to reap the rewards? Well, any amount of exercise is better than none,...
How often should you work out to reap the rewards? Well, any amount of exercise is better than none, so even doing something once per week is a great start. Even if you're just going for a short walk after dinner, you'll be better off than not. Generally speaking, working out twice per week is enough to reap some of the health benefits of exercise, such as: improved cholesterol levels, reduced blood pressure, the prevention of bone density loss, and maintenance of strength. On the other hand, to see physical changes in terms of muscle gain or weight loss, training 3 to 4 times per week is usually necessary, in addition to a good diet that supports your goal. Be sure to check out other videos in this series to learn more about the best ways to improve your body and fitness.More »
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You can exercise with diabetes, you just need to watch your blood sugar level closely. Learn how to exercise with diabetes safely in this video!
Transcript: Physical activity helps regulate blood sugar AND blood pressure, IMPROVES your body's ability to use...
Physical activity helps regulate blood sugar AND blood pressure, IMPROVES your body's ability to use insulin, REDUCES bad cholesterol levels, and helps you LOSE weight. But before you get moving, ask your doctor what sort of exercise is safe for YOU. If you're not in shape, start out SLOWLY. Try taking a walk or a swim in a pool, and then INCREASE the intensity as your doctor recommends. And if you have vision problems or other diabetes-related complications make sure that increased blood pressure during exercise won't cause further damage. People with diabetic neuropathy need to work with a physical therapist to determine what is safe AND possible. And everyone with diabetes, even if you're in TIP-TOP shape, has to be careful not to trigger hypoglycemia, or low blood sugar, while exercising. You can develop it if you take your normal dose of medication or insulin AND burn up available blood sugar through physical activity. You may also have a low if you SKIP a meal and then exercise. Your doctor can help you figure out how to adjust your medication and diet to avoid problems. Remember, take a glucose reading BEFORE exercise. If your blood sugar reading is 300 or higher OR 100 or lower, don't start exercising. Also take a reading right after you're done, and LATER ON. Exercise can lower blood sugar for up to 12 hours. Also check your glucose DURING exercise if you're active for longer than 45 minutes. Once you're ready for exercise, take along snacks in case you become hypoglycemic and drink PLENTY of water. Check out the other videos on diabetes to learn more.More »
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Think working out is too tough? Not with these simple exercise tips for beginners. Watch this video to get started!
Transcript: Getting started with exercise can feel like a huge undertaking, but Coach Kendra has some great ideas...
Getting started with exercise can feel like a huge undertaking, but Coach Kendra has some great ideas to get you off the couch and into better shape! Let's get started-it's easier than you think! Slow and steady wins the race when you are trying to get into the exercise habit - I want you to keep it simple, and begin by focusing on just one simple exercise. I'm going to show you five different exercises to choose from - pick the one you like best, and commit to doing it two or three more times in the next week. At the end of the week, you can reward yourself for your hard work by choosing another simple exercise to add to your routine. During the second week, do both of your exercises three times. Do them one after the other, so that you only need to set aside three times during the week. At the end of the second week, add a third exercise, and do all three exercises in a short session. Maintain a frequency of three exercise sessions a week, adding more exercises when you feel comfortable doing so. Now, I'm going to show you some simple exercises so that you can get started! The first exercise I want to show you is called Thin Tummy. You can do this exercise at the grocery store or while walking down the street. Let's move into some simple cardio exercises that you can slowly integrate into your life. Walking or running in place, at a moderate pace, is a great way to get your heart rate going and move you into fat-burning land. Start with a few minutes and gradually work your way up, adding a few minutes each week as you feel stronger and more comfortable. easy cardio exercise that you can incorporate is: I like to tell my clients to write down their weekly goals and put them up where they can see them, like on their bathroom mirror. It is a good idea to provide yourself with a constant reminder of what you've accomplished so far-it will help keep you motivated. Beginning an exercise program is a great first step towards living a healthier life. With careful planning and commitment, you can do it! Want to learn more? Check out other videos and sources on this site for more information.More »
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30-minute workouts can work miracles for not only weight loss but also over all health. Watch thisto learn how.
Transcript: Thirty minutes isn't that long-it's less than a class or an episode of The Office. It's also all the...
Thirty minutes isn't that long-it's less than a class or an episode of The Office. It's also all the time you need to lose weight. If you're ready to change your body for the better, you can start with this simple step: commit to a daily thirty minute workout. When weight loss is your goal, spend your half hour engaging in aerobic exercise. Aerobic means "with oxygen," and refers to an exercise that can be maintained over a period of 20 minutes or more. While exercising aerobically, you should be able to carry on a brief conversation without gasping. Some of these aerobic exercises include brisk walking, jogging and cross-country skiing. Group exercise can also be aerobic, like spinning, kickboxing and step-classes. During aerobic exercises like these, the body takes glucose that it has created from food and uses it for energy. Once you use up your supply of glucose, your body uses its stored fat for the energy it needs instead. This is why daily aerobic activity leads to weight loss. Of course, this kind of exercise has a host of other benefits, like reducing your risk of heart disease and stroke, and even improving your mood. Commit to doing aerobic exercise daily, and you'll definitely start seeing results within three to four weeks.More »
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Setting fitness goals can be tough, especially when you don't know where to start. Watch this video to learn what your first steps should be.
Transcript: If you're looking to boost your fitness, success depends on setting REALISTIC fitness goals that CHALLENGE...
If you're looking to boost your fitness, success depends on setting REALISTIC fitness goals that CHALLENGE you, but aren't so out of reach you'll never get there, such as winning the Tour de France if you don't know how to ride a bike. In order to reach YOUR fitness goal, here's a fail-proof 4-step plan. Step One: Understand YOUR current fitness level and physical ability. You can talk with your doctor, go to a physical therapist for an assessment, or talk to a trainer at your gym if you're new to exercise. They can offer you guidance on just how hard YOU can safely press it. But I'll let you in on a secretMost of the time you can safely push yourself much harder than you think you can. Step Two: Test yourself-if you don't have any diagnosed health problems. Try jogging for two blocks, walking up 7 flights of stairs, doing 5 push-ups or 10 crunches. See how you do. Step Three: Set a specific goal for the next 6 months. Less time doesn't give you the chance to expand your abilities. More time makes it too easy to goof off. AND make your goals measurable. Knowing how many crunches you want to be able to do or how much weight you want to lift, will help you set up a training schedule, and gauge progress. Step Four: Keep a diary to track your progress over time so you'll be able to see what you've achieved and what you still need to do. It's important to remember that results take time, patience and commitment. This is true of every fitness goal, whether you want to drop a few pounds, increase your muscle tone or run a marathon.More »
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Your waist size can tell you a lot about your health. Check out this video to learn exactly why your waist size is such an important fitness measurement.
Transcript: When it comes to measuring fitness, one of the most important measurements is your waist size. It can...
When it comes to measuring fitness, one of the most important measurements is your waist size. It can tell you MUCH more than what size pants to buy. The National Heart Lung and Blood Institute, as well as the CDC and diabetes organizations, says a healthy woman should have a waist of 35 inches or less. A man's should be 40 inches or less. If your waist is bigger than those guidelines, EVEN IF YOU ARE NOT OVERWEIGHT, you could be at risk for heart disease, high blood pressure, diabetes, some cancers and dementia. What makes a large waist such a health risk? Belly fat--or visceral fat--surrounds your organs, triggers body-wide inflammation, and makes your body resistant to the appetite-controlling hormone leptin. And that can lead to even more weight gain. To measure your waist size, run a tape measure around your naked body, just below your rib cage and right above your hip bone, usually around the same level as your belly button. Make sure you're not sucking in, or pinching or pulling any skin--or fat--with the measuring tape. After all, you want an accurate number, right? If you discover you need to REDUCE your waist size, making lifestyle changes is essential. You'll want to cut back on saturated fats in red meats and poultry skin, and avoid all trans fats, as well as sugar-added foods and drinks AND diet drinks. It's also important to increase the amount of veggies and fruits you eat. Then you'll want to do at least 30 minutes of heart-rate-increasing aerobics 5 days a week. When you get rid of your belly fat, you will feel better, be healthier, and look great! For more tips on getting fit and building the best body possible, watch the other videos in the series.More »
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Your heart rate is a strong indicator of your overall health. Learn what your heart means and how to measure it in this video.
Transcript: One of the best measurements of physical fitness is your heart rate. It can indicate your cardiovascular...
One of the best measurements of physical fitness is your heart rate. It can indicate your cardiovascular health as well as your endurance level. Your heart rate is the average amount of times your heart beats per minute, either when resting or doing physical activity. Your RESTING heart rate indicates your level of physical fitness. The HIGHER your resting heart rate is the more likely it is you have hypertension and elevated blood lipids, like cholesterol and triglycerides, and are overweight. The lower it is the greater your endurance and the better your heart health. A normal resting heart rate for an adult is anywhere between 60 and 100 beats per minute. A highly conditioned athlete has a lower resting heart rate--somewhere between 40 and 60 beats per minute. IRONICALLY, to lower your heart rate and increase your stamina, you can try endurance training--or exercise that RAISES the heart rate for 20 minutes or more. Aim for exercising at 70-80 percent of your maximum heart rate. You determine maximum heart rate by subtracting your age from two hundred and twenty. Building both physical and cardiovascular endurance can make it much easier to be active, whether you're training for a marathon or taking a stroll around the park. To learn more about achieving your fitness goals, watch the other videos in this series.More »
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Choosing a workout routine is not as easy as you think. Your routine should interests you and be something you can tackle physically. Learn the basics of choosing a workout routine here.
Transcript: Choosing a workout routine is like picking a significant other-you want to be alike but not TOO alike....
Choosing a workout routine is like picking a significant other-you want to be alike but not TOO alike. That's boring. But when you find a mate OR an exercise routine that feels comfortable AND keeps you challenged-you've got the right one! So if you're looking make a good match with a workout, ask yourself these questions. 1. What do I enjoy most? Exercising outdoors? In the Gym? At home with a DVD? 2. What do I want to achieve? Weight loss? Muscle building? Strength? Or a specific health goal, like lowering your cholesterol or blood pressure? 3. Am I interested in swimming? Running? Cycling? Walking? Playing Tennis? Working with weights? Select one or two activities and set up a schedule. Decide how much time can you PROMISE to spend on your chosen activity. Write it down as a contract with yourself. Post it on the fridge. Stick to it! And after all that-be prepared to change your mind! If jogging in December is not for you, find another activity you can enjoy. Set new goals and make a REcommitment to yourself. The important thing is to get regular exercise month after month-whatever it is and wherever you do it.More »
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