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Take care of your body
with steadfast
fidelity. The soul must see through these eyes
alone, and if they are
dim, the whole world is clouded.
-Goethe
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We are what we imagine
ourselves to be.
-Kurt Vonnegut, Jr.
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To look up a
particular exercise to find out calories burned,
click below.
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| Fitness & Exercise |
The merits of
regular physical activity are numerous, from
preventing chronic health conditions to
promoting weight loss and better sleep.
Any
sustained movement like walking,
bicycling, swimming, etc. will reduce
the risk of several life-threatening
diseases, such as coronary heart
disease, hypertension, diabetes, high
cholesterol, and possibly cancer.
And exercise does not need to be
rigorous--even moderate forms of
exercise will give the benefits needed
to prevent disease.
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| The 7 Primary
Benefits to Achieving a Basic Level of
Fitness: |
1. Exercise improves your mood.
Physical activity
stimulates various brain chemicals that may leave
you feeling happier and more relaxed than you were
before you worked out. You'll also look better and
feel better when you exercise regularly, which can
boost your confidence and improve your
self-esteem. Regular physical activity can even
help prevent depression.
2. Exercise combats chronic
diseases.
Regular physical
activity helps to improve cardiovascular health,
blood pressure, cholesterol, blood flow, the
immune system, and weight. It also can help
prevent type 2 diabetes, osteoporosis and certain
types of cancer.
3. Exercise helps you manage
your weight.
When you engage in
physical activity, you burn calories. The more
intense the activity, the more calories you burn,
and the easier it is to keep your weight under
control. You don't even need to set aside major
chunks of time for working out. Take the stairs
instead of the elevator. Walk during your lunch
break. Do jumping jacks during commercials. Better
yet, turn off the TV and take a brisk walk.
Dedicated workouts are great, but physical
activity you accumulate throughout the day helps
burn calories, too.
4. Exercise boosts your energy
level.
Physical activity
delivers oxygen and nutrients to your tissues. In
fact, regular physical activity helps your entire
cardiovascular system—the circulation of blood
through your heart and blood vessels—work more
efficiently. And when your heart and lungs work
more efficiently, you'll have more energy to do
the things you enjoy.
5. Exercise promotes better
sleep.
A good night's
sleep can
improve your concentration, productivity and mood.
Regular physical
activity can help you fall asleep faster and
deepen your sleep. Avoid
exercising too close to bedtime, however, or you
may be too energized
to fall asleep. Exercise before 7pm is ideal, the
earlier the better.
6. Exercise can improve your
sex life.
Regular physical
activity
can leave you feeling energized and looking
better, which may have a
positive effect on your sex life. Regular physical
activity can also
lead to enhanced arousal and increased pleasure
for women, and men who
exercise regularly are less likely to have
problems with erectile
dysfunction than are men who don't exercise,
especially as they get
older. Research has shown that the more a person
exercises, the more
sex she or he tends to want and to have.
7. Exercise can be fun!
Physical activity
doesn't
have to be drudgery. Find a physical activity you
think you might
enjoy, and try it out. Go for something new or
switch up the old:
changing your route can often be enjoyable and
prevent boredom. One of
the best ways to keep exercise fun is to pair up
with a workout buddy.
Training with someone can make the time fly by
through conversation.
Also, research has shown that people who work out
together tend to meet
their fitness goals sooner than those who exercise
alone. Part of it is
the commitment you make with others: you might
blow off the gym if it
is just you, but if you plan to meet someone else
there, you'll most
likely make it every time.
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Fitness
Activities & Their Value
(average
speed / intensity)
|
Calories
burned during any type of
exercise is influenced by
body weight,
intensity of exercise,
conditioning level, and
metabolism.
For the activities and
exercises below, the
calculation of estimated
calories
burned per hour is based
on a body weight of 130
lbs.
For every 25 lbs. above
130, add 20% for an
estimate of calories
burned. |
Activity/
Exercise
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Pros & Cons
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Calories
Burned |
Walking
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PROS:
Walking is a gentle &
low-impact exercise that
lowers LDL
(the "bad" cholesterol),
increases HDL (the "good"
cholesterol), lowers
blood pressure, reduces the
risk of type 2 diabetes,
reduces weight,
improves mood, excellent
cross-training exercise for
activity. Walking
is a great weight loss
activity.
CONS: Walking
takes longer than other
activities for the same
caloric benefit.
|
250
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Running
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PROS: Running
has
some great benefits
including improved
cardiovascular health,
improved bone health,
weight loss, improved
mood, and better
coordination. It also
takes less time for
greater benefits.
Running is
best for cardiovascular
benefit.
CONS: Simply
put,
running is tough on the
body. Runners are more
prone to injury,
particularly lower body
injuries: knee problems,
osteoarthritis, and
joint injuries.
|
550
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| Hiking |
PROS: Hiking
is low-impact,
excellent toning
exercise that also
improves
cardiovascular health,
improves bone health,
stimulates weight
loss, improves mood,
and increases
coordination. Hiking
also takes you through
some amazing scenery.
CONS: Hiking
downhill can
be tough on the knees,
but this is easy
enough to manage with
careful
footing. Hiking also
may require more time
since you most likely
have
to drive to your
hiking spot.
|
350
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Cycling (road)
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PROS:
Cycling
is great
cardiovascular,
low-impact
exercise for the
legs,
particularly the
large
thigh
muscles--the quadriceps and
hamstrings. With proper
form, cycling
can also engage the
abdominal muscles, while
improving balance and
stability. Plus you get to
be outdoors, breathing fresh
oxygen and
reducing boredom over the
many miles you can cover in
one workout.
CONS:
Cycling
doesn't do a lot
for the upper
body, and can
lead to injury
if proper form
and bike fit is
not in place.
At an average rate of 12-15
mph, training can take
hours, and the cars
(and dogs) are a constant
source of danger. You also
can't listen to
music when cycling since you
need to listen for cars.
|
400
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Trail/Mountain Biking
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PROS: Trail/mountain
biking
is a
challenging
cardiovascular,
endurance, and
strength
exercise that
works not only
your legs but
your upper
body as well.
The
trails can
take you
through some
amazing
scenery.
CONS:
Trail/mountain
biking
can be
dangerous
because of the
often unsteady
terrain you're
riding
over.
Speed control
on descents
can be hard to
manage, and
a fall on a
mountain bike
can lead to
serious
injury, even
death.
Always wear a
snug-fitting
helmet when
trail riding,
and stick to
trails within
your range of
ability.
|
500
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Swimming
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PROS:
Swimming
is
one of the
best forms of
exercise there
is because it
offers an
excellent
workout of
every major
muscle group,
while also
exercising
your heart and
lungs.
Swimming is
low impact and
does not put
any
strain on
connective
tissues,
unlike most
other forms of
exercise. It
also offers
improved
strength and
flexibility,
better
muscular and
endurance
balance, and
increased
circulation
and energy. It
is also a
very relaxing
form of
exercise,
helping with
stress and
tension
release.
CONS:
First,
you need a
place to swim,
which is not
always easy to
find,
particularly
in the
winter.
Second, if you
swim in a
pool, the
chlorine is
not the best
for
skin or hair.
Be sure to use
a moisturizing
soap on skin
after every
swim, and
check out Ultra Swim
shampoo &
conditioner
for gentle
chlorine
removal from
hair.
|
450
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X-Country Skiing
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PROS:
Cross-country
skiing
is widely recognized as one of
the healthiest
activities you can do, and an
excellent cross-training
exercise for
other activities. There are 3
major reasons for that:
1.
Cross-country skiing requires
you to use all of
the major muscles in both the
upper and lower body at the
same time,
which results in a sizable
aerobic advantage as well as a
great caloric
expenditure. 2. It is very
low-impact compared to other
aerobic
exercises,
such as running, so there is
much less stress on the joints
of the
body. 3. You can stretch your
muscles as you're
skiing, which develops muscle
flexibility and strength as a
result.
CONS:
The
only real
disadvantage
to
cross-country
skiing is that
you need snow
and a wide
open area to
ski. In the
Boston area,
the best
option for
this is the Weston
Ski Track,
which offers
day and
nighttime
skiing, as
well as
lessons and
rentals.
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450
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Downhill
Skiing
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PROS:
Downhill
skiing
is an excellent form of
aerobic exercise,
enabling skiers to raise and
maintain their heart rates for
at least 15
minutes. Skiing is also an
anaerobic exercise that
increases strength and ability
to sustain short bursts of
exertion.
Skiing
relies on coordination,
balance and flexibility, while
working the leg
muscles, especially hamstrings
and quadriceps. Abdominal
muscles are
used to control body posture
during each run, ultimately
making them
stronger, and the triceps are
used for accurate and strong
poling maneuvers.
CONS:
The
risk of injury
is higher for
downhill
skiers than in
most other
sports,
because of
several
elements:
speed can
cause a skier
to lose
control and
ski into
obstacles or
fall; snow
conditions can
contribute to
a loss of
control
while skiing,
leading to a
fall; and
obstacles such
as trees, lift
poles, and
other people
can cause
impact that
has sometimes
resulted in
death. Falls
can result in
sprained or
broken bones,
and knees are
particularly
susceptible to
injury when
skiing.
Because of the
potential for
injury,
downhill
skiers should
always be sure
to stay on
trails
appropriate to
their skills
and ability,
and to adjust
their
skiing to the
terrain
conditions of
that day.
|
350
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Spinning
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PROS:
Anyone
can spin and
go at their
own pace,
regardless of
the rest of
the class.
Spinning
offers a great
cardiovascular,
non-impact
workout that
burns a lot of
calories,
works a
variety of
muscle groups,
and can be
done year
round as it is
not dependent
on good
weather.
CONS:
Most
gyms offer
spinning
classes, so
you'll have to
be a member or
pay for a day
membership to
participate.
Spinning does
not do much
for the upper
body, and some
people
complain of a
sore pelvic
bone and
chafing. Be
sure to wear
padded biking
shorts when
spinning to
reduce the
chances
of soreness or
chafing.
|
400
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Yoga
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PROS:
Yoga
does a number
of amazing
things for the
body in terms
of strength,
stretching,
flexibility,
and posture.
All of the
major muscle
groups,
and many of
the minor
ones, are
stretched and
strengthened
during yoga,
including the
ever-important
core abdominal
muscles. Other
physical
benefits
include
greater lung
capacity
because of the
practice of
deep
breathing,
lower blood
pressure and
heart rate,
relief of back
pain and
arthritis,
increased
circulation,
and increased
immune system
function.
Mental/emotional
benefits
include
increased
concentration,
improved
moods, relief
from
depression,
decreased
stress and
anxiety, and
an
increased
sense of
relaxation and
calm.
CONS:
None! |
230
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| Elliptical
Machine |
PROS: Elliptical
machines
give your body
a low-impact
cardiovascular
workout, and
utilize the
major leg and
arm muscle
groups. A
great training
tool for
hiking and
rock climbing,
ellipticals
also work
directly on the
bones in your legs,
hips ,and lower
spine
to strengthen bone
mass and slow
mineral loss. The
elliptical machine
may feel a bit
awkward at first,
but overall it is a
fairly easy
machine to use.
CONS:
Elliptical
machines
do not
directly build
muscles like
running on a
treadmill
does, but
instead they
tone the major
muscle groups.
The fitness
benefits take
longer to
achieve
because of the
low-impact
element,
but
progressively
increasing the
resistance
will help you
get the most
from
an elliptical
workout.
|
450
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Pilates
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PROS:
Pilates
is an
excellent
whole-body
form of
exercise that
focuses on the
core
muscle groups
while training
the body as an
integrated
whole. Pilates
can be adapted
to any age or
fitness level,
making it
accessible to
all. It
increases core
strength
without bulk,
improves
flexibility
and
posture,
increases
energy and
circulation,
and actively
promotes
weight
loss. Similar
to yoga, there
are also
numerous
mental
benefits, such
as
decreased
stress,
increased
relaxation,
and improved
moods.
CONS:
Pilates
is an anaerobic exercise (not
aerobic), so you will not burn
as many
calories as with other
exercises in the same time.
The exercises have to be
performed very precisely in
order to get
the best benefits. They also
require a high degree of
concentration
which may not be possible
every time. If Pilates is
being used for injury rehab,
it has to be customized
for the person, so they may
not get much benefit from a
general class.
|
140
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Weight Training
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PROS:
Weight
training is an important
activity for everyone, and has
many benefits: it
increases the strength of body
muscles and joints, it reduces
the risk
of injuries, it speeds up the
rate
of metabolism and helps to
burn calories (even after
weight training
has ended), and it shapes the
body to look and feel more
strong and
lean.
Even a short
time weight
training will
yield
benefits, and
the increased
strength will
help with all
other
activities.
CONS:
Some
of
the
disadvantages include the risk
of injury to a muscle if
proper
control and form is not
practiced while using
weights.Weight training
is also not the most exciting
activity, but music can
definitely help.
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200
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For an estimate of other activities,
click here.
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