HOURS: Lots of health clubs open early and stay open late. Before you join, though, make sure your club is open when you plan to go. Then visit the club at the times you intend to work out. Check whether the club is too crowded or if there are long lines for equipment at that time.

TRY IT BEFORE YOU BUY IT: Sales people are trained to hype the benefits of their health club, but you need to actually try out some of the equipment and get a feel for the club's atmosphere before you sign up. Request a day pass or a trial membership - this is a good way to 'test drive' the health club's services.

PAYMENTS: Many clubs have a variety of payment options. Find a payment schedule that meets your budget needs, and take advantage of any sign-up specials. Find out exactly what the membership fee is and what it includes. Will you have to pay extra for childcare and towels? Don't forget to ask if they require an initiation fee; and if you are joining a new club that hasn't opened yet, make sure that any deposits or payments are held in an escrow account until they officially open.

REPUTATION: Before you join, talk to current members about their experiences with the club.

LITTLE DETAILS: As you tour the club, pay attention to details. How clean is the facility? Is the music too loud? Is most of the equipment in working order? Too many 'out of order' signs may indicate poor maintenance. Are new members provided with a club orientation and instruction on how to use equipment? Make sure the club is a place where you would enjoy spending time.

With a little research and patience, you will be rewarded with a membership at a health club you can call 'home.' More importantly, you will be reaping the long-term benefits of a structured exercise program that perfectly suits your lifestyle.

2. A Checklist to Help You Hire The Right Personal Trainer:

Ask for references
Ask the trainer for the names and phone numbers of other clients with goals similar to yours. Call to see if they were pleased with their workouts, if the trainer was punctual and prepared, and if they felt their individual needs were addressed. The best personal trainer to hire is the one others give high marks to.

Look for a trainer who is able to assist you with your special needs

A personal trainer should always have you fill out a health history questionnaire to determine your needs or limitations. If you have a medical condition or a past injury, a personal trainer should design a session that takes these into account. If you're under a doctor's care, a personal trainer should discuss any exercise concerns with your doctor, and should ask for a health screening or release from your doctor.

Find out what the trainer charges

Rates vary, depending on the trainer's experience, and the length and location of the workout session. For example, a personal trainer who works in a fitness club will probably charge less per hour than one who works independently and needs to come to your home or office.

Decide if this is someone you can work with Some people like to exercise in the morning, some in the evening. Will the personal trainer you're talking to accommodate your schedule? What about the trainer's gender? Some people do better working with a trainer of the same sex; others prefer the opposite sex.

The personal trainer you select should motivate you by positive, not negative, reinforcement. Even more important, that trainer should be someone you like.

Ask yourself if you think you could get along well with the trainer. Ask yourself, too, if you think the trainer is genuinely interested in helping you.

The personal trainer who best measures up is the one to hire. Because that's the professional who will help you get the best results.

Reap The Rewards of Personal Training

All the rich and famous celebrities have one. In fact, some are rich and famous themselves. But you don't have to be either one to reap the benefits of hiring a personal trainer. More and more people, novice and veteran exercisers alike, are working with personal trainers because they offer a practical and affordable means of getting and staying healthy.

A Trainer For Every Body

Many automatically equate personal training with gyms full of hard-core strength trainers and body builders. This is only part of the picture. Anyone, young and old, in shape and out, can utilize a personal trainer for a variety of reasons. For example, many professional and amateur athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Individuals recovering from an injury or accident may enlist the help of a personal trainer (in conjunction with their physical therapist) to get them back in top form. The work of a majority of personal trainers focuses on increasing and/or maintaining their clients' fitness levels, assisting them in weight loss and overseeing their strength-training and cardiovascular activities. Strength training, in particular, has received increased recognition in recent years because the lack of strength is now known to be a risk factor for disease, especially for older populations.

Tailor-made Training

Personal trainers wear many hats, serving not only as coach, but also as confidant, role model, educator and a major source of motivation and encouragement. Some people may want constant supervision two to three times a week, which makes them more likely to stick to their program because they are accountable to someone else for their exercise time. Others may prefer to see a trainer only on occasion to update their exercise program, or for periodic fitness testing to receive feedback on their progress.

It is the novice exerciser, however, who may find a personal trainer most valuable. Working with a personal trainer for a few sessions is often all it takes for some people to feel comfortable with independent exercise. The following describes the most common services offered to those beginning an

exercise program:

1. Fitness evaluation. This is a series of tests designed to assess cardiovascular fitness, body-fat percentage, flexibility and muscular strength and endurance.

2. Personalized exercise program. An individualized exercise program is designed based on the individual's fitness evaluation results and personal fitness and health goals.

3. Supervised exercise. Personal attention during exercise is the primary function of personal trainers. Clients are given a detailed orientation that addresses the aerobic, strength and flexibility components of the exercise program, and are educated about the fundamentals of strength and aerobic training, as well as the proper and safe use of equipment.

Choosing One That Fits

Once you have made the decision to hire a personal trainer, all that is left is to find one that best suits your needs. Rates will vary, depending on the trainer's experience and the length and location of the workout session. While some health clubs offer personal training services to their members at reduced rates, most personal trainers typically charge Rs.100 to Rs.300 per hour for their services.
Finally, ask yourself if you could get along well with the trainer and whether or not they seem genuinely interested in helping you. If they meet all your other prerequisites, this is the trainer to hire. Together, you and your trainer can determine your best route to better health and fitness

Flexibility

Is Yoga for You?

Considering it's thousands of years old, it might seem silly to say that yoga has come a long way in recent years. But as mind/body exercise continues to take hold in the '90s, the practice of yoga has moved from the alternative to the mainstream.

Today's hectic lifestyle has left many of us wondering how to manage the stress that comes along with it. While regular aerobic exercise and strength training can help, it isn't the complete answer. Some believe yoga is the piece you need to complete the puzzle of keeping both the body and the mind fit.

A Trend Worth Following

Now, before you start conjuring up images of zoned-out new-agers in pretzel-like positions chanting mantras, consider this: Yoga is an ancient practice that can help you deal with the stress of modern life. And, more and more people, stressed out or not, are discovering the benefits of yoga. In fact, it has been reported that more than six million Americans are now practicing some form of yoga.

Yoga, which means to yoke or unite, is the practice of uniting all aspects of a person - body, mind and spirit - through physical postures, breathing exercises and meditation. Flexibility, strength and muscle tone improve quickly as the mind and body work together in harmony and unison.

Choose Your Yoga

There are several different branches of yoga, each with its own unique focus. Hatha yoga, the most widely practiced form, emphasizes concentration and consists of gentle stretching and strengthening exercises. Because prana, or life force, is thought to originate in the breath, Pranayama yoga uses breathing exercises and breath control to enhance vitality and energy. Mantra yoga uses the concentrated repetition of a word or phrase to aid in the control of the mind.

A Time To Relax

For some, yoga is a primary means of relaxation, something that is often difficult to achieve in the high-stress, high-speed world we live in. Regardless of which type you choose, yoga is an excellent way to stretch and strengthen the body, focus the mind and relax the spirit. In fact, most modern stress-reduction techniques are based on the principles of yoga. Dr. Dean Ornish, in his work with heart patients, utilizes yoga exercises, breathing and relaxation techniques to reverse symptoms of heart disease. Current research indicates that stress-related diseases respond favorably to this type of approach.

Easing Into It

The best way to get started in yoga is to find a class that appeals to you. Find out where yoga classes are being held in your area and stop by to see how you like it. There are many different approaches to yoga - some focus on breathing, others focus on holding specific postures - and it's important to find the one that appeals to you the most.

A Yoga Workout

One type of yoga that has recently jumped in popularity is astanga, or power yoga. This type involves a series of very intense yoga postures done in succession. This class, which is a vigorous workout, can help develop strength as well as flexibility.

Yoga is a great way not only to relax, but also to improve your performance in other activities. Once you have learned a few yoga moves and breathing tech-niques, they can easily be integrated into your regular fitness routine. So don't let any preconceived notions of yoga keep you from enjoying the benefits of this dynamic mind/body exercise

Flexible Benefits

We take part in aerobic activity to improve our cardiovascular endurance and burn fat. We weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?
Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:
Allows greater freedom of movement and improved posture

Increases physical and mental relaxation
Releases muscle tension and soreness
Reduces risk of injury

Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Stretch For Success

Before stretching, take a few minutes to warm up as stretching cold muscles can cause injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least 5 to 10 minutes warming up prior to stretching.
When performing any stretch:
Start each stretch slowly, exhaling as you gently stretch the muscle.
Try to hold each stretch for at least 10 to 30 seconds.

Avoid these stretching mistakes:

Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
Don't stretch a muscle that is not warmed up.
Don't strain or push a muscle too far. If a stretch hurts, ease up.

Don't hold your breath.

Fitting Stretching Into A Compressed Schedule
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.
Here are some tips for fitting stretching into an overstuffed schedule:

1. If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.

2. Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.
3. Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

General Exercise

Beat The Heat Before It Beats You
Keeping Cool When The Weather Is Hot
It's summertime and you head out for a run. Before you even finish the first mile, your body feels as though it might ignite from the heat. It's not your imagination. Fifteen minutes into your run and your body temperature could be as high as 5° F above normal. If you were to continue at this pace, fatigue and heat illness would no doubt take over.

Strategies To Protect Yourself From Heat Illness

The above scenario doesn't have to happen. Drinking enough fluid, whether it be water or a sports drink, is imperative for exercising in hot or humid weather. Maintenance of body fluids is essential to maintaining proper body temperature. Sweat dispels heat through your skin. If you let your body become dehydrated, you'll find it much more difficult to perform even the lightest of workouts. But don't wait until you're thirsty to start replenishing those fluids. Chances are, by the time you actually feel thirsty, your body is well on its way to becoming severely dehydrated.

The following strategies will help you protect yourself from the onset of heat illness:

1. Hydration

Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always consume more fluids than you think you need before and after exercise, and strive to drink six to eight ounces of fluid every 15 to 20 minutes during exercise.

2. Exercise Intensity

You should probably reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.

3. Temperature

Use the heat stress index table to determine the risk of exercising at various combinations of temperature and humidity. While a 90° F outdoor temp is relatively safe at 10 percent humidity, the heat stress of 90° F at 50 percent humidity is the equivalent of 96° F. When the heat stress index rises above 90° F, you may want to consider postponing your exercise session until later in the day. Or, plan ahead, and beat the day's heat by working out early in the morning.

4. Fitness

Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively.
Interestingly, the acclimatization process can be completed in 7 to 14 days of repeated heat exposure. However, you must always continue to drink fluids before, during and after exercise.

5. Clothing

Wear minimal clothing to provide greater skin surface area for heat dissipation. Your clothing should be lightweight, loose fitting, light colored to reflect the sun's rays, and of a material that absorbs water, such as cotton.


Training to Run Your First 5k

So you’ve started a walking program and, after a few weeks of consistent improvement, you feel you’re ready to pick up the pace and run your first 5k race. Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself at the finish line on race day.
A 3.1-mile race is the perfect length to aim for as a beginner. Begin by setting attainable goals to keep you motivated and give yourself ample time to move to the next level. If you train correctly and follow a good eight-to-10 week training program, running can lead to a lifetime of fitness.

Set Attainable Goals

The length of a 5k is a relatively easy goal to reach as a novice runner, but it may also challenge the expert runner depending on intensity and speed. Start out with a simple program that allows you to succeed and move forward only when you feel comfortable with your current stage. To avoid burnout or injury, do not push your limits. Remember that your main goal is to reach the finish line. For your first race you should plan on enjoying the run and feeling good for having completed your goal.

Improve Your Heart and Head

Accomplishing your goal improves your self-esteem and keeps your cardiovascular system in tune. A regular training program includes exercising for at least 30 minutes three to five times per week, which falls within basic cardiovascular fitness guidelines. Running can lead to a feeling of freedom and independence, and it is also one of the best ways to alleviate stress since it releases alpha waves in your brain, leaving you relaxed and invigorated.
Take Your Time
Depending on your training base, an eight-to-10 week program should be just enough time to have you running for the full 30 minutes, which is the approximate time it will take you to complete your first 5k. Your first step should be a complete medical exam to make sure it is safe for you to begin a running program. Begin with a walk/run program four times per week for 20 to 30 minutes.
If you have not previously been involved in a walking program, it may be best to start with an eight-day walking program routine ready to begin running. Begin by walking for 20 minutes the first four days, followed by walking for 30 minutes the last four days. If you have no problems with this program, try running for two minutes and walking for four minutes five times consecutively for a total of 30 minutes. Do this routine three times per week until you feel comfortable. Each week as you are ready add one minute to the running time and subtract one minute from the walking time. Increase each week until you are running comfortably for the full 30 minutes.

Be Smart and Safe

Now that you can run for 30 minutes, do not concern yourself with pace or distance. Gradual training is the key to long-term success and rest time is just as important as the time you spend training. Be sure to have proper running shoes that suit your individual needs, and be aware of the surface you are running on as well. The best running surface is a track. If you do not have access to a track, asphalt is better than concrete, and dirt or silt alongside the road is even better. Beginning a running program may improve your entire life as it strengthens your cardiovascular system, ties you to your community, and boosts your self-esteem while also allowing you to appreciate the outdoors. From the novice to the expert runner, a local 5k race is a great way to get in shape and improve your sense of health and well-being.
Support Your Community

Since running is relatively inexpensive and a great way to stay in shape, the popularity of 5k races has dramatically increased over the past few years. By running a 5k and donating money through your entry fee, you are supporting a larger cause and meeting new people who share similar interests and goals. A local 5k race is a great way to get in shape and improve your sense of health and well-being.

Exercising In The Cold

The biggest concern for exercising in the cold is hypothermia, or too much heat loss. When you exercise in a cold environment you must consider one primary factor: how much heat will your body lose during exercise?

Heat loss is controlled in two ways:
1. Insulation - body fat plus clothing; and 2. Environmental factors, including temperature, wind and whether you're exercising in the air or in the water. Each of these factors plays a role in the body's ability to maintain a comfortable temperature during exercise.

Insulation

Although many people aspire to have a lean figure, people with a little more body fat are better insulated and will lose less heat. Clothing adds to the insulation barrier and is clearly the most important element in performance and comfort while exercising in the cold. One study showed that heat loss from the head alone was about 50 percent at the freezing mark, and by simply wearing a helmet, subjects were able to stay outside indefinitely.
Clothing is generally a good insulator because it has the ability to trap air, a poor conductor of heat. If the air trapped by the clothing cannot conduct the heat away from the body, temperature will be maintained. Unlike air, however, water is a rapid conductor of heat and even in the coldest of temperatures, people will sweat and risk significant heat loss. With this in mind, you want to choose clothing that can trap air but allow sweat to pass through.

By wearing clothing in layers, you have the ability to change the amount of insulation that is needed while many new products can provide such a layered barrier, it is important to avoid heavy cotton sweats or tightly woven material that will absorb and retain water because these materials cannot provide a layer of dry air near the skin, they can increase the amount of heat your body loses as you exercise.
Keeping the hands and feet warm is a common concern when exercising in the cold. Lower temperatures cause blood to be shunted away from the hands and feet to the center of the body to keep the internal organs warm and protected. Superficial warming of the hands will return blood flow to prevent tissue damage. Blood flow will not return to the feet unless the temperature of the torso is normal or slightly higher (.5-1.0° F above normal). So, to keep your feet warm you must also keep the rest of your body warm at all times.

Check With The Weatherman

Air temperature and wind chill factor should always be checked prior to exercising in the cold. Data from the National Safety Council suggest little danger to individuals with properly clothed skin exposed at 20° F, even with a 30 mph wind. A danger does exist for individuals with exposed skin when the wind chill factor (combined effect of temperature and wind) balls below minus 20° F. That can be achieved by any combination of temperatures below 20° F with a wind of 40 mph and temperatures below minus 20° F with no wind. If you are exercising near the danger zone for skin exposure, it also is advisable to warm the air being inhaled by wearing a scarf or mask over your nose and mouth.

Rules For Exercising In The Cold

Check the temperature and wind conditions before you go out. Keep your head, hands and feet warm. Dress in layers that can provide a trapped layer of dry air near the skin (avoid cotton sweats and other similar materials). Warm the air you are breathing if temperatures are below your comfort level (usually around 0° F).

Supplements.

The Truth About Steroids

Steroid abuse is still on the rise, and not just among professional athletes and bodybuilders. Despite numerous educational efforts by health care officials, many amateur and high school athletes looking for that elusive competitive edge still believe they can get it from a syringe or a bottle of pills. What they don't realize is that steroids will give them a lot more than they bargained for.

Not Worth The Risk

Acne. Liver damage. Increased risk of heart disease. These are just a few of the side effects associated with anabolic steroid abuse. And there's more.

The side effects are severe. Men who use steroids also may develop gynecomastia (the development of breasts), priapism (painful prolonged erection) and edema from sodium and water retention. They also will be more prone to cardiovascular problems since steroids decrease high-density lipoprotein levels (HDL) or 'good'cholesterol, and increase low-density lipoprotein levels (LDL) or 'bad' cholesterol. Coupled with hypertension and negative changes in myocardial tissue, steroids users are at an increased risk for heart attack as well.

Of additional concern are alterations in psyche and behavior (i.e., aggression, physical dependence) and decreased immune function. Changes in the reproductive system, such as a reduction in testicle size, sperm count and mobility, and a decrease in the levels of endogenous testosterone and other sex hormones are common.

Women At Risk

Unlike men, whose side effects may be reversible once the abuse has stopped, women experience irreversible changes, such as a deepened voice, increased facial and body hair growth, enlarged clitoris and coarser skin. In addition, irregularities in, or cessation of menstrual cycle, increased libido, aggressiveness, acne and decreased immune function may occur. Women are also prone to the cardiovascular risks and changes in psyche and behavior that men experience.
All Risk, No Glory

There is an even scarier risk of steroid abuse: death. Steroid users who share needles are putting themselves at risk for developing infections such as HIV, hepatitis or other viral diseases.

The terminal risks of steroid abuse are not fully known. Some published cases of tumors and other cancers related to steroid abuse have been reported. Even so, physicians and researchers do not know all the repercussions of steroid abuse on one's body and future health. Controlled research is unethical and only information from abusers is usable; yet this data may be inaccurate since most users are not forthcoming about the full extent of their steroid use.

Since the late 1980s, the federal government has begun to crack down on steroid use and distribution. Possession of steroids with intent to distribute without a valid prescription is a felony and subject to prosecution. Likewise, steroid use is a violation of the rules of virtually all sports leagues and councils as well as the traditional ethics of good sportsmanship.

No Substitute For Training

What most steroid users don't realize is that they are placing themselves at risk for something they could achieve on their own. Many experts agree that the effects of steroids on strength and muscle mass of beginning weight lifters or athletes are minimal when compared with the effects of an intensive weight-training or conditioning program.
The best way to improve performance and increase muscle mass is to follow a well-designed program that challenges both your body and your mind. No drug can do that for you

Supplements: Too Much Of A Good Thing?

In a perfect world, everyone would know exactly what and how much to eat for both optimal health and peak performance. Unfortunately ours is not a perfect world and most of us are left on our own to decipher the implications of current research findings or the latest nutritional fad. If you feel awash in a sea of confusion and contradictions, you're not alone. Here's some advice to help you navigate the murky waters of the million-dollar supplement industry.

Supply And Demand

Certainly there is no end to the number of products or corresponding manufacturers' claims of improved performance, faster weight loss and quicker muscle gain. Unfortunately, there are no established guidelines governing these products, which means companies are not required to offer proof to substantiate their claims.

Supplement manufacturers have promoted many types of bizarre ingredients and concoctions. Some of the most widely used products include individual amino acids, antioxidant vitamins and trace minerals such as chromium picolinate. While all supplements have the potential to do harm, some are more risky than others.

Amino Acid Angst

One of the most questionable supplementation practices is the use of individual amino acids. Amino acids are nitrogen-containing components that make up proteins. Approximately 22 amino acids exist in nature, eight or nine of which must be present in our diet because our bodies cannot manufacture them. There is no evidence that healthy individuals will benefit from large doses of a single amino acid. In fact, imbalanced amino acid diets created in the laboratory are associated with anti-nutritional effects such as depressed growth. Allergies, headaches and altered neural functioning also are associated with single amino acid supplementation. Thus, your best bet is to obtain amino acids through protein in your diet.

Getting Enough Of What You Need

Unlike using amino acids, taking moderate quantities of antioxidant vitamins is considered a low-risk practice. Vitamins E and C and one of the vitamin A precursors, beta-carotene, along with a diet rich in antioxidant-containing foods, may help the body get rid of harmful oxidants that can damage cells. The key here is that antioxidants must be taken in conjunction with a healthy diet containing lots of fruits, vegetables and beans. Research studies using antioxidants in the form of supplements have not been consistently positive. Eating several servings of fruits and vegetables every day, however, has been associated with a lower risk of heart disease and cancer in numerous studies.

The Chromium Craze

Chromium picolinate has been so widely promoted as the quick way to a leaner, more muscular body that many consumers just assume that there is good evidence to support those claims. Actually, no such evidence exists, and there is no indication that chromium deficiency is prevalent among healthy adults in our population. It is true that chromium is often lost in the processing of foods; this is another reason why our diets should contain many whole, unprocessed foods. However, for those who insist on taking chromium picolinate, the estimated safe and adequate daily intake is 50 mcg to 200 mcg.

The Bottom Line

Americans seem to be married to the idea that in order to achieve our goals, we must consume special dietary products in amounts not normally found in a typical diet. But while the initial promises offered by makers of these supplements are often enchanting, the actual benefits to the consumer don't necessarily live up to the advertising. The best defense against becoming a victim of a nutritional scam is education. With this formidable weapon, you will be well on your way toward better health
Weight

Calorie Burners: Activities That Turn Up the Heat Calorie Burners: Activities That Turn Up the Heat

When it comes to burning calories, most of us want to get as much mileage out of our exercise as possible. For many, the more calories we burn, the better we feel about our workout. While energy expenditure should not be the only measure of a good workout (remember, it's good for you and makes you feel pretty good, too), it is helpful to know what a given activity might be costing you in terms of calories.
A word of caution, though, about counting calories. Simply burning more calories will take you only so far down the road to better health. A well-balanced, low-fat diet, plenty of rest and a healthy attitude are also essential. And, of course, all things in moderation - even exercise.


Reading The Chart
The numbers on this chart correspond to how many calories individuals of various weights burn per minute during different activities. Simply multiply this number by how many minutes you perform a given activity. For example, a 160-pound man jogging will burn about 12.4 calories per minute, or 372 calories during a 30-minute jog.

There are a few things you should keep in mind as you review this chart. With exercise, it really is true that you get out of it what you put into it. Simply showing up for class and going through the motions isn't going to do you much good. To get the most out of your exercise session, give it your all, even if your all is less than what others might be doing.

And don't forget to look for little ways to increase the number of calories you burn each day. You might be surprised to learn that it is possible to burn more calories simply by becoming more active in your daily life. Doing things like taking the stairs, walking to the mailbox instead of driving, and doing chores around the house are great ways to burn additional calories.

Activity Cal/min. 60 kg.70 kg.80 kg 90 kg.
Basketball 7.5 8.8 10.0 11.3
Bowling 1.2 1.4 1.6 1.9
Cycling (10 MPH) 5.5 6.4 7.3 8.2
Dancing (aerobic) 7.4 8.6 9.8 11.1
Dancing (social) 2.9 3.3 3.7 4.2
Gardening 5.0 5.9 6.7 7.5
Golf (pull/carry clubs) 4.6 5.4 6.2 7.0
Golf (power cart) 2.1 2.5 2.8 3.2
Hiking 4.5 5.2 6.0 6.7
Jogging 9.3 10.8 12.4 13.9
Running 11.4 13.2 15.1 17.0
Sitting, quietly 1.2 1.3 1.5 1.7
Skating (ice and roller) 5.9 6.9 7.9 8.8
Skiing (cross country) 7.5 8.8 10.0 11.3
Skiing (water and downhill) 5.7 6.6 7.6 8.5
Swimming (crawl, moderate pace) 7.8 9.0 10.3 11.6
Tennis 6.0 6.9 7.9 8.9
Walking 6.5 7.6 8.7 9.7
Weight Training 6.6 7.6 8.7 9.8

Lift Weight to Lose Weight

A new study confirms what many discovered long ago-strength training plays an important role in ridding the body of extra weight. Sure, aerobic exercise burns calories, but the body’s metabolism quickly returns to pre-exercise levels, usually within 30 minutes or so. Resistance training, according to the researchers at Johns Hopkins University, leads to increased calorie burning for up to two hours after the workout is over.

Carol A. Binzen and colleagues of California University recruited 10 moderately trained women to perform three sets of 10 exercises at a 10-repetition maximum with a one-minute rest period between each set. Researchers found that fat oxidation was significantly higher after the strength-training session.

Unfortunately, because weight training often results in a corresponding increase in weight due to increased muscle mass, many women abandon their strength-training efforts, opting instead for strictly cardiovascular activities. However, researchers suggest combining aerobic exercise with regular strength training for maximum benefit