HOGANSVR HOME NEWS - FRIDAY, DECEMBER 4, 2009
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PAGE 7
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For those wh fitness
fanatics, getting n shape
is a goal to strive for. Though
rates of overweight and obesity
are high, society has a:so grown
increasingly health-conscious in
the last 10-20 years, as the grow~
ing number of gyms and other
fitness centers can attest.
Still, for those hoping to shed
a few extra pounds, the first step
toward doing so can be the hard-
est. Many instantly think of the
oft-intimidating nature of the
local gym, where muscular fit-
ness enthusiasts dominate the
landscape. However, getting fit
does not have to include weight
training. While weight training
can be a valuable means to get
healthier and shedding pounds,
there are a host of other exer-
cise options that can lead to very
positive results.
* Spinning. Spinning is a pop-
ular and valuable alternative
exercise option. However,
because it can be so demanding,
spinning can be a tough routine
Arguably the most difficult
thing about losing weight isn't
losing the weight itself, but
keeping it off once it's been
lost. Those who have struggled
with their weight often admit
their weight fluctuates regu-
larly, illustrating the struggle
that maintaining a healthy
weight can present.
for those making a lifestyle
change. Once you've gotten into
an exercise groove, spinning
might be something to explore.
Often set to aggressive, pulsat-
ing music, spinning involves rid-
ing a stationary bike through
demanding courses featuring
hills and other difficult terrain.
* Aqua aerobics. For those
who enjoy time in the pool, see
if your gym offers an aqua aer-
obics class. This might not be as
readily available at most gyms
as spinning classes are, as lots
of gyms don't even have pools.
For those who love swimming,
look for a gym that does have a
pool, and chances are, that gym
will offer some derivation of
aqua aerobics which consists of
intense cardio movements
mixed with some strength train-
ing. The chief benefit of a good
aqua aerobics workout is that it
pilates classes is now so great
that many gyms offer classes
several times per day. Not unlike
yoga, pilates is both a physical
and mental exercise. The exer-
es themselves Can be
quite
demanding, focusing on stretch-
inn and breathing that strength-
ens the abdominal core.
* Abdominals. Few people
16ok at3heir abs and don't think
,they co d use some work. That
said, nearly every gym offers a
class focusing strictly on abdom-
inal exercises. These usually
range anywhere between 15 and
30 minutes in length. Anything
longer than that might cause
painful and unnecessary muscle
strain, so beware of ab classes
that might be longer than 30 min- "
utes, especiallyff you've only
recently gotten back into exer-
cise.
will work all your muscle groups * Fusion. For those who sub-
with low impact on joints -- mak- scribe to the idiom that "variety
inn it ideal for seniors, is the spice of life," fusion class-
es (also known as total body con-
While every person is dif-
ferent, there are ways to keep type of physical activity best when you eat, what you're eat-
weight off, and many of them suits each individual and each inn and why you're eating is a
are relatively minor. What lifestyle. Initially, you should gdod means to discovering just
these methods all have in com- work your way up to regular what your eating habits are and
mon is the commitment level aerobic exercise, such as brisk determining if they are healthy
they require. Making a long- walking, jogging or swimming, or not
term commitment to each of since it is a key factor in achiev-
the following changes can not inn permanent weight loss and * Remember the value of
only help lose weight, but keep improving health. For maxi- balance when planning a diet.
that weight off as well. mum benefits, most healthMorn, Dad and no doubt school
experts recommend exercising teachers extolled the virtues of
Closely monitor fat and 30 minutes or more on most, a balanced diet, and for good
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classes are a combination of
other classes. Because they com-
bine so many different elements,
these classes tend [o run a little
longer in length, oftentimes
exceeding an hour in length. The
benefit of these is that they build
up your cardiovascular as well
as muscular strength.
* Yoga. Arguably no alterna-
tive exercise class is more wide-
ly known than yoga. A centuries-
old Hindu discipline aimed at
promoting control over the body
and mind, gaclasses are
offered at nearly every gym or
fitness center across the coun-
try. Much of yoga is concerned
stronger, more balanced, :
focused, and flexible. If you're "
looking for a non-competitive i
environment where you can.
:
move at your own pace, this
might be the best workout pro-
gram f9r you. ,
* Pilates. The popularity of ditioning) classes could be the
perfect fit. That's because such with helpingyou become
,ii
sugar intake. Reduce consump- and preferably all, days of the reason. Don't forget the five Cawary
tion of foods high in fat and week. good groups (milk, meat; fruit,
sugar, or substitute with ; vegetable, bread) when plan- ::"
reduced-calorie and reduced- * Be aware of.your eating ning a diet. If you have a spe-
fat foods and beverages. The habits. Negative eating habits cialty diet, due to an existing
fat in your diet should be lim- can include overindulging, eat- condition (i.e diabetes) or
ited to 30 percent or less of total inn when bored or looking to lifestyle (i.e vegetarian), con-
calories each day. food for comfort. Manytimes sult with a physician as to how I n'sryoCa aryBapsCu
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