Exercise while watching t.v.

How to Exercise While Watching TV

from wikiHow - The How to Manual That You Can Edit

Don't have time to go to the gym but still want to lose weight? Here's how to put those muscles to work even when your eyes are glued to your favorite soap opera or sitcom. Jog on the spot.

Steps

1. Start by lying on your back, head flat on the floor/couch/bed (floor recommended) and pulling your knee up towards your chin (they do not have to touch), then SLOWLY pushing it flat. Do not let your leg touch the floor. Do this 25 times each leg.
   
2. Lie on your side, make your bottom leg straight and the top leg lifted a few inches in the air, bent at the knee. Now lift your leg up until it won't straighten any more. Do this 30 times each leg.
   
3. Take the weights; depending on your strength, take one or two (five pound recommended; if you don't have weights, anything heavy like soup cans that will fit in your hands will do) and stand up and put your arms over your head. Bend at the elbows so the weights and your hands are behind your head. Do this 25 times.
   
4. Lie down on your back with one weight in each hand. Start with your arms an inch or two over your chest. Lift all the way up and all the way to the sides (your left arm to the left and your right arm to the right). Don't let your arms touch the ground. Do this 25 times.
   
5. Lie on your back and hold the weights to your chest. Lift your back several inches off the ground (do not use your head to pull yourself up--your back needs to be off the ground, not your head). Do this 25 times at least twice a day. If you cannot do 25 crunches in a row, then do three, take a breath, then three more. Do at least 10 sets.
   

Tips

• Doing this every time you watch TV will help, especially if you make a habit of exercising during commercials. Don't skip!
  
• Another thing you can do is find a good music channel and dance to every song that comes on. Dance with your whole body!
  
• You don't have to do every exercise; mix it up and do different ones during each commercial break.
  
• Don't eat while watching TV.
  
• Sit on a stability ball instead of the couch while actually watching the program. Bounce a little to keep your body warmed up between commercial breaks.
  
• Use commercial breaks as an opportunity to do pushups or other exercises that take your eyes permanently from the TV. Keep the volume on if you find yourself constantly looking to see if the commercials are over.
  
• Work yourself hard during the commercials, and then stretch for a short time when the commercials are over. After stretching, continue your standard exercises.
  

Warnings

• Check with your doctor before starting any exercise program.
  
• Try not to hurt yourself; try to stretch before exercising.
  
• This doesn't mean you are now to watch TV all the time. You've got to get out and exercise outside also.
  

Things You'll Need

• A TV
  
• 5 pound weights (recommended but any will do)
  
• Stability ball (for use with tip suggestion)
  

Related wikiHows

• How to Exercise While Sitting at Your Computer
  
• How to Learn Better Posture
  
• How to Do a Push Up
  
• How to Start Walking for Exercise
  
• How to Lose Weight With Juicing
  

Sources and Citations

• 3 Things you need to exercise at home
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Exercise While Watching TV. All content on wikiHow can be shared under a Creative Commons license.

Get in Shape

How to Get in Shape

from wikiHow - The How to Manual That You Can Edit

Many people want to stay in shape and improve their health but have a difficult time maintaining a regimen that works for them. These simple steps will help you start a work out program that works for you and will enable you to continue even when you don't want feel like making it to the gym.

Steps

1. Don't drink your calories: This is the most important rule to follow. Try not to drink anything that has calories; only drink water! A good rule of thumb for how much water you should drink is to divide your weight in half and that number in ounces is your recommended daily water intake. Therefore, if you weigh 200 lbs. , you should drink about 100 oz. per day.
   
2. Be Natural: This means only eat natural food. Don't panic now! Natural or naturally occurring food or food products are those which are minimally processed and remain as close as possible to their whole, original state. Natural foods are much better and generally more nutritious than their refined counterparts.
   
3. Feed Your Body: You have to feed your body calories - good calories. It is very important to eat several meals a day. Do not go more than 4 hrs without eating, unless of course you are sleeping. You may not even need to limit how much you eat at each interval. Smaller, frequent meals will increase your metabolism, maintain your blood sugar, and prevent you from overeating.
   
4. Eat at Home:Dining out is great, but do not do it! While this can be difficult if you travel a lot, if you do go out to eat, try your best to stick with the above rules.
   
5. Sugar is your Enemy:Surely you have heard this one a thousand times, but it is true. If you love candy, cookies and sweets, you should do your best to give them up - at least for a short time. Stay away from the sweets, especially until you get to your goal weight. It really can be done!
   
6. Set Your Weight Goal: You need to set goals in order to be successful in anything. Set a weight goal, but NOT a date goal! It is not important how fast you achieve your weight, so dates are not important. Health is always better than speed!
   
7. Get up and move: Exercise is a very important part of getting in shape, but sometimes you might miss a workout. Even if this happens, you could pick some exercise - such as push-ups - and do that consistently no matter what interferes with the rest of your workout plans. Try doing 20 push-ups every morning before you get into the shower. Make it part of your daily routine. It may seem insignificant, but after some time you will actually see a significant change in your body shape.
   
8. Relax on the Weekends: It is important to follow the rules above. However, it's okay to relax on the weekends. This means, do allow yourself to go out to dinner and eat some sweets on the weekend. This may sound contradictory, but it's the real deal. If you have a craving, go for it. Anytime you have a craving for something that does not really conform to your diet rules - such as pizza, sweets or fried chicken - wait for the weekend to have them; make them your weekend treats. You can still follow the rules, but modify them a bit to fit in your cravings. A day or two of eating more than you're supposed to can actually make your metabolism kick in and cause a net weigh loss. Do not, however, use this as an excuse to binge eat, or else you will undo all your hard work.
   

Tips

• Understand what fat is. When you eat something, it's made up of many different things (protein, carbs, fat, vitamins, etc.). Food gets measured in calories. The calories are units of energy, that get stored as fat in your body for emergencies. Depending on your genetics the fat will get stored in certain areas (most likely thighs, butt, stomach, arms, etc).
  
• While working out, don't forget to rehydrate your body. Don't go too often without taking a drink of water.
  
• Avoid "fad diets". No Atkins and no South Beach! Eat food that you can eat for the rest of your life. Make an exercise schedule that you can do any time of year, for years to come.
  
• Find other like-minded people from work or your community. Having a support group is a form of "peer pressure." You'll be more inclined to stick with the program when you have others relying on you to show up. Decide where and when you will meet to work out (could be a gym, someone's house, etc.).
  
• Set goals. For example: lose an inch off your waist, fit into a size 8 dress, etc. If the goal is met, celebrate by going to dinner as a group (no kids!), a day at the spa, or plan a shopping trip together. This gives you something to look forward to.
  
• If you work out with a friend, you might want to do something like trading workout shoes. By doing this little step, you will compel yourself to go to the gym--or your friend will be shoeless!
  
• If you don't have (or want!) other people to exercise with, try getting an iPod and listening to podcasts while you exercise. This makes the exercise time feel less like 'lost time', and more like 'productive time' since you're now learning or being entertained while you work out.
  

Warnings

• With any work out regimen, start slow and build up as you feel you can. Starting off with too strenuous a work out plan can be a killer.
  

Related wikiHows

• How to Eat Less and Lose Weight by Chewing More
  
• How to Use Exercise to Help You Lose Weight
  
• How to Begin a Walking/ Weight Loss Program for the Very Unfit Person
  
• How to Get Wider Shoulders
  

Sources and Citations

• http://www.dudehelp.com/diet.php
  
• http://www.sparkpeople.com
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get in Shape. All content on wikiHow can be shared under a Creative Commons license.

Calculate Your Target Heart Weight

How to Calculate Your Target Heart Rate

from wikiHow - The How to Manual That You Can Edit

Do you want to get the most out of those 30 minutes on the treadmill, or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods of determining target heart rate because it takes into account resting heart rate. Here's how to find your THR.

Steps

1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example, (76 + 80 + 78) / 3= 78.
   
2. Find your maximum heart rate and heart rate reserve.
   • Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be 220 - 24 = 196.
   • Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example, HRmaxRESERVE = 196 - 78 = 118.
   
   
3. Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example, (118 * 0.6) + 78 = 149.
   
4. Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example, (118 * 0.8) + 78 = 172.
   
5. Divide the values obtained in steps 3 and 4 by the number 6 to obtain your THR in beats per ten seconds. For example, 149 / 6 = 25 (lower limit) 172 / 6 = 29 (upper limit)
   

Tips

• When you take your reading for your resting heart rate, make sure to do so the morning after a day where you are rested, as trying to do this after a day of a hard workout can affect your results.
  
• You should ensure during your workout that your heart rate falls within your target heart rate zone to maximize cardiovascular fitness.
  
• A rule-of-thumb is that if you're able to sing, you're not working out hard enough. Conversely, if you're not able to talk, you're working out too hard.
  
• One of the most common ways to take a pulse is to lightly touch the artery on the thumb-side of the wrist, using your index and middle fingers. This is called a radial pulse check.
  
• You may also place two fingers below the jawline, along the trachea (windpipe) to feel for a pulse, again using your index and middle fingers. This is called a carotid pulse check.
  
• When taking your pulse for ten seconds during a workout, stop exercising. Do not allow yourself to rest before taking your pulse, and immediately resume exercise after the ten seconds. Multiply by 6 and you'll have your heart rate.
  
• If you are serious about working out and becoming more cardiovascularly fit, you may want to consider purchasing a heart monitor for accurate readings during your workout sessions.
  
• You can calculate your THR using the Karvonen method by online calculators, but if you take five minutes to do it yourself, then you will better understand the meaning of the numbers.
  

Warnings

• The target heart rate is an estimate only! If you feel yourself becoming exhausted, then you are working out too hard and should ease off.
  
• Do not move your fingers in a massaging motion when taking your carotid pulse. This can lower blood pressure and cause dizziness.
  
• If you are just beginning a workout plan, you should consider exerting yourself only enough to reach your THR lower limit.
  
• Talk with your doctor before beginning any exercise program, especially if you have been leading a sedentary lifestyle.
  

Related wikiHows

• How to Calculate Your Body Mass Index (BMI)
  
• How to Begin a Walking/ Weight Loss Program for the Very Unfit Person
  
• How to Lose Weight
  
• How to Stick to a Fitness Plan
  
• How to Start Your Own Exercise Regimen and Stick to It
  
• How to Make a Fitness Calendar
  
• How to Eat Healthy for Life
  
• How to Check Your Blood Pressure With a Sphygmomanometer
  
• How to Remember to Take Medication
  
• How to Calculate Your Age by Chocolate
  
• How to Add 5 Consecutive Numbers Quickly
  

Sources and Citations

• http://www.briancalkins.com/HeartRate.htm
  
• http://www.corefitnessenhancement.com/heart_calculator.php
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Calculate Your Target Heart Rate. All content on wikiHow can be shared under a Creative Commons license.

Make a homemade Weight Set

How to Make a Homemade Weight Set

from wikiHow - The How to Manual That You Can Edit

Weights for improving your strength and fitness can be made out of many common household items. Milk jugs, canned goods, and assorted everyday objects can help you stay in shape. Save your money and keep fit all at once - here's how.

Steps

1. Make a cheap kettlebell using a milk or juice jug. Fill a clean, plastic gallon jug or 2 liter bottle (the kind with a handle) with water. Now it is ready for use it as a kettlebell or an arm weight.
   
2. Use canned goods that fit in your hands as simple hand weights. Use large canned goods as heavier weights or kettle balls.
   
3. Fill a clean sock with pebbles or dry beans. Sew or glue the open end closed. Then sew the ends together (or attach with Velcro) and use as a wrist weight.
   
4. Use packets of rice or beans for mini-weights. No need to do anything else than use them for bicep curls and other small weight-lifting moves.
   
5. If you're really looking to get a workout, try filling a 5-gallon bucket with anything that suits you, from sand to rocks or even water. Use it to do curls or attatch two of them to a bar or board and use as a bench press.
   

Tips

• Alternate the muscle groups you work. For example, focus on arms one day and legs the next.
  
• Consult with friends and family whom you know to regularly have a workout routine so as to get advice.
  
• Do workouts with friends and family to make it enjoyable, or in a setting where you feel comfortable, and nothing around you is fragile.
  
• Think of your exercise time as a practice session and not as a workout, so as to be relaxed and happy to start again everyday.
  
• Stop if it hurts.
  

Warnings

• Always consult with a doctor or qualified health professional before beginning an exercise program.
  
• Be careful with your homemade kettlebell; if your wrist hurts after (or during) your workout, stop using it and buy a kettlebell.
  

Things You'll Need

• Empty milk or juice jugs
  
• Canned goods of various sizes
  
• A scale to weigh items (or guess roughly by balancing in each hand)
  
• Old clean socks without holes
  
• 5-gallon buckets(usually from dishwasher detergents)
  
• Beans or pebbles
  
• Packets of rice or beans
  

Related wikiHows

• How to Warm up for Weight Lifting Exercises
  
• How to Get Fit
  
• How to Get Wider Shoulders
  
• How to Get Better Biceps
  

Sources and Citations

• Kettlebell example on Wikipedia
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make a Homemade Weight Set. All content on wikiHow can be shared under a Creative Commons license.

Make those sore muscles feel better

How to Make Sore Muscles Feel Good

from wikiHow - The How to Manual That You Can Edit

Muscles can often feel sore after exercise or a long day at the mall. Use these simple tips to alleviate common muscle soreness.

Steps

1. Rest This is the very best thing you can do for soreness. Try not to use the muscle in a strenuous fashion for 24-48 hours after exercise, especially if the soreness is due to a weight lifting routine.
   
2. Ice Icepacks can help break up a chemical called lactic acid, which is a waste product that builds up in muscles after sustained exercise. Follow the 20 minutes on, 20 minutes off approach.
   
3. Stretching This will also help to get the lactic acid out of your muscles. Waiting a few hours after a strenuous workout before stretching is not the best. Stretch after activity that caused the soreness to prevent becoming stiff.
   
4. Heat After the first day of soreness, and after ice has been used to clear out the lactic acid buildup, heat can be used to help blood flow to the muscle. This will help rebuilding take place and provide some soothing relief.
   
5. Proper diet If your muscles are sore from intense activities such as weightlifting, your muscles are rebuilding themselves and need lots of protein. Aim to take in 1 gram of protein per day for every pound of lean body mass you have. For example, a 160lb. man at 20% body fat would want to take in approximately 130 grams of protein per day. This will speed up recovery times considerably, as well as prevent muscle loss from poor nutrition.
   

Tips

• Saran Wrap. If you need to be moving around (cooking, cleaning, etc.) while using ice, saran wrap can help secure ice onto a muscle while you move.
  
• 5 gallon bucket. For soreness of the arms (like from baseball practice) a 5 gallon bucket filled with ice water will allow you to ice the whole arm at one time.
  
• Stretch while taking a shower. Use water which is slightly hotter than what you are used to. This increases blood flow around the muscle fibers with micro-tears.
  
• If you do end up getting stiff from working out or some other physical activity where you have forgotten to stretch afterwards, massaging the stiff area will relieve you from the pain for a while.Then stretch and find another place of the muscle it hurts and massage there until the pain goes away.
  
• You may want to consider a massage or sauna.
  

Warnings

• Sustained icing of sore muscles is not a very good idea. It is best to ice the body part for a few seconds, rub dry with a towel immediately, and gently massaging for a minute or two. Then start over. This will increase the blood flow to the area and relax the muscle more effectively than prolonged cooling.
  
• Joint pain is a serious problem and can result in sustained, critical injury. Try not to confuse muscle pain and joint pain. If the pain does not go away after a few days rest and the other procedures prescribed here, it may be wise to contact a physician.
  
• Stretching both before and after exercise is important to avoid injuries, however it must be done properly. Consult a personal trainer at your local gym for tips on proper stretching.
  
• Be careful if you plan to immerse a whole arm as indicated above with the 5-gallon-bucket method. This may result in a rapid loss of body warmth and may affect your circulation. Do NOT do this if you have blood pressure or heart problems. Even if you are completely healthy, proceed slowly by dipping your arm in bit by bit, starting at the fingertips, especially if it is a hot day. It may be even better to make something resembling a popsicle from regular water and wiping the arm with it (again, starting at the fingers), then drying immediately and massaging (moving from the hand towards the body). Be gentle to avoid causing pain or over-agitating the muscles.
  

Things You'll Need

• Ice
  
• Plastic Bags
  
• Heating Pad
  
• Saran Wrap (optional)
  
• 5 gallon bucket (optional)
  
• Protein-rich foods or protein powders
  

Related wikiHows

• How to Do a Lower Back Stretch Safely
  
• How to Improve Your Posture
  
• How to Mobilize Your Spine
  
• How to Treat a Trigger Finger
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Sore Muscles Feel Good. All content on wikiHow can be shared under a Creative Commons license.

Choose the right diet for you

How to Choose a Diet That Suits You

from wikiHow - The How to Manual That You Can Edit

There are many diets out there on the market today. Everyone says that 'theirs is the best'. Check out the diets yourself, read about them, and understand the pros and cons of each. Then choose one that will fit your lifestyle.

Steps

1. Atkins - This diet can and does result in rapid weight loss, especially when aiming to lose a quick 10lbs after the holidays. It is fairly easy to follow, and allows followers to eat many delicious foods (meat, cheese etc) that other diets restrict. There is no calorie restriction, so dieters rarely feel hungry. The initial period (2 weeks) people often feel ill. This is called induction flu and soon passes. After which people feel more energetic and enjoy improved health and weight loss. This diet is largely misunderstood, but unbiased research and personal testimonials support this way of eating.
   
2. 
   
3. Calorie Restriction - This diet is easy to understand. There is little restriction on types of food you can eat., and it leads to longer life, better health, lower blood pressure and more! Those are the Pros - the Cons are that dieters rarely feel full, you're always counting calories, and need full knowledge of the calorific content of every food! Also be careful of restaurant foods. They are full of hidden butters, creams & oils!
   
4. Cleansing - ! You will feel fresher, more energetic. A cleaner liver also metabolizes food faster, and sets up your body to lose weight in the long term! However, this diet is hard to stick to! You may feel hungry, tired and perhaps a little dizzy. That's why its a great diet to do on holiday.
   
5. Green Tea Diet - This diet is very easy to follow, and studies have shown its effectiveness. The health benefits of drinking Green Tea every day are more than just weight loss. On the other hand, weight loss is not as dramatic as with other diets, and of course you have to like Green Tea!
   
6. Low Fat Diet - The focus on natural healthy foods has other benefits, beyond just weight loss. There is really no need to count calories on this diet. Cons Giving up so many foods is not for everybody, but if your consumption of meat, fish etc is limited already, you may find it easy! Low fat diets are dangerous, because there are essential fatty acids that the body requires to function. The only fats that are bad for you are trans fats.
   
7. South Beach Diet - The focus on 'good carbs' and 'bad carbs' reduces the risk of heart disease. There is also no need to count calories on this diet, and you do not limit carbs, so its easier to feel full. This diet unnecessarily restricts saturated fat and is therefore considered healthier than Atkins, however this is a myth...saturated fat is not dangerous at all. The body will manufacture it's own saturated fat and your bad cholesterol will go up on a low fat diet. People who eat lots of saturated fat see an improvement in their cholesterol levels. Read up on the Cholesterol Myth for more information.
   
8. The Zone Diet - Dieters get most of the nutrients they need, as fruits and vegetables are OK! Cravings for carbs tend to disappear after a few days, and weight loss on The Zone can be very rapid!
   

Tips

• Good cleansing recipe - apple, carrot, celery, ginger. Just blend and drink!
  

Warnings

• Readers should be in sound health before going on a diet. If on medication they should check with their doctor.
  
• Not every diet is for everyone!!
  

Related wikiHows

• How to Lose Weight Like a Model
  
• How to Lose Weight Safely
  
• How to Lose Weight With Vitamins
  
• How to Eat Healthy for Life
  
• How to Start Walking for Exercise
  
• How to Eat Healthily over the Holidays
  
• How to Discreetly Spit out Your Food
  
• How to Avoid Trans Fats
  

Sources and Citations

• More Pros and Cons of Different Diets
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Choose a Diet That Suits You. All content on wikiHow can be shared under a Creative Commons license.

Sprint Training

How to Do Sprint Training

from wikiHow - The How to Manual That You Can Edit

Remember that balance, posture and core muscles are the foundation for a good sprinter. Your goal should be to run at a faster speed, while exerting less energy.
Short and fast bursts of running have been proven to be more effective than hour-long jogs. You can't help but all those people that try to get in shape, and start doing long jogs, and six months later, there are no changes in their performance or appearance. Sprint training also saves time that would have been wasted doing traditional exercises.

Steps

1. Warm up by doing a jog for a minimum of 1 minute.
   
2. Do dynamic stretches (Arm/Leg swings, rotating the torso etc...)
   

1. try finding a hill or stairs, or bleachers to run up and down, it will build the muscles in your legs and stamina endurance.
   
2. Sprint a certain phase of your race (sprint the first 100m, stride 50, then sprint the last 50 of the 200m....but for the 100 m dash, sprint full blown speed the entire time).
   
3. Rest 2-5 minutes in between (depending on the distance you sprinted) so that your body can recover and you can sprint at the same speed multiple times.
   
4. Repeat steps 2-3 as many times as you like. You should focus on sprinting, NOT getting tired. If you cannot sprint full speed after a couple minutes of rest you should try jogging and running up stadiums to build up your stamina.
   
5. Cool down by jogging or walking around the track.
   
6. Stretch properly to avoid injury (10-30sec stretches of your legs and torso).
   
7. Remember that sprinting is an exercise that will use up all of your oxygen in you muscles. You should have adequate rest time in between each sprint to maximize your speed. Sprinting too quickly before resting and letting oxygen get back to your muscles can result in a nauseous feeling and/or lightheadedness.
   

Tips

• Remember to keep relaxed while running.
  
• Sprint training is said to improve your overall aerobic capacity and heart, so this should make you better at long-distance runs too.
  
• Every month or so, run the mile and record your time.
  
• Eat 2 hours before, drink 1 hour before.
  
• If you don't have something to time yourself with, count the number of steps you do, and after a certain amount of steps, switch from sprinting to walking or walking to sprinting.
  

Warnings

• Never exercise without stretching and warming up before and after.
  
• Never sit down right after running.
  

Things You'll Need

• Stopwatch
  

Related wikiHows

• How to Run Faster
  
• How to Run a Faster 800m
  
• How to Start Jogging
  
• How to Start Jogging in Your Backyard
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Do Sprint Training. All content on wikiHow can be shared under a Creative Commons license.