Posts Tagged ‘Working Out’

Exercise: Insanity Max Interval Circuit Calories

Burned: 1082

Total Calories Burned for the week: 1,748

Weight Watchers Daily Points Used: 42 of 42

Weekly Points Used: 10 (29 left for the week)

Activity Points Used: 0

Activity Points Remaining: 17

Successes: I did okay. I took my son to the doctor, thankfully he just has bronchitis and an ear infection. That meant a late supper, so just grabbing something quick was my only option. I got a burger. Not the best option, but there were plenty of other options that would have been a lot worse.

Failures: Just the burger. Pretty much an okay day.

Outlook for today: I have everything planned out for the day, so I just need to stick to it. I also already got my workout in which makes my frame of mind so much better. I hope you have a great day ladies and gentlemen and may all of your fitness dreams come true!

Justin

Today I have a special treat for you! I was contacted by Melanie Bowen to contribute a guest article about the importance of exercise and cancer treatment. She has done a lot of research on the topic and wanted to share with any one that is affected by such an awful disease. I hope you enjoy Melanie’s work! (P.S. If you’re wondering where I have been, I have been battling the stomach virus since last Thursday. I plan to get back on my blog once or twice a day starting  March 5.)

People diagnosed with cancer should include exercise as a part of their treatment regimen. Exercise helps people eliminate toxins from the body. Toxins and free radicals contribute to the development of cancer in the body. Toxins are eliminated faster when people exercise. Here are some benefits of exercise if it is incorporated into the regimen properly.

Physical Activity Can Reduce the Risk of Cancer
Physical activity can benefit patients with all types of cancer, including mesothelioma. Colon cancer and breast cancer are the two types of cancer that have the most dramatic reduction in risk of diagnosis, because of regular exercise. Breast cancer can be reduced by as much as 80 percent, and colon cancer is reduced by as much as 40 percent with regular exercise. All it takes is 30 minutes of moderate to rigorous physical activity to reduce the risk and increase survival rates.

Physical Activity Improves a Cancer Patient’s Immune System
Fighting cancer requires a strong immune system. Vitamin C and other nutrients are often recommended to build a healthy immune system, but exercise can also be effective as long as the patient is not suffering from anemia. Patients with anemia tend to pass out with intense or rigorous exercise. Speak with a physician to determine what is recommended for your condition.

Fitness will allow cancer patients to heal faster, and even in some cases fewer chemotherapy treatments may be required if the patient’s immune system is fighting diligently. Speak with your doctor to develop a plan where you can exercise as often as possible to fight your cancer!

Improve Prognosis
Sedentary people are more likely to develop cancer and also to have recurring episodes of cancer. In fact, sedentary people are more likely to develop any type of chronic disease than fit people. Exercise is a must to prevent free radicals from forming in the body, which is a primary contributing factor to cancer and disease development.

Exercise is Important in Health and Wellness
If you want to improve your prognosis and live longer, try to exercise more and keep your stress levels low. Exercise also increases endorphin levels and improves mood. People in a good mood will heal faster and will feel better after having conquered cancer. They will regain their independence and learn to live again. Exercise is great way to heal and be healthy again!

Is it Over Yet?

Posted: February 27, 2013 by Justin M. Strawn in Encouragement
Tags: , , , ,
Is this how you feel when you start exercising?

Is this how you feel when you start exercising?

So, this may be what you are thinking when you are starting an exercise routine. You are all pumped and motivated, and then you start exercising and can’t wait for it to stop. How can you get past this? I’m not going to lie, it’s not easy. You are so motivated to want to get your body in shape, but your body tires out so quickly. There are a few things that you can do if you train your body correctly.

Start Slowly

This may sound easy, but it is a lot tougher than you think. Whether its running, getting on an exercise bike, or lifting weights, when you first get started, it seems pretty easy. Since it seems easy, you start to push yourself. Then out of nowhere, you’re struggling to catch your breath or put one foot in front of the other. You have to force yourself to go a little slower than what you think you should if you don’t want to wear yourself out.

Another problem with going too hard too fast is if you don’t wear yourself out during your first workout or two, you may wake up really sore and in a lot of pain the next day. Nothing will end your resolve to get in shape faster than hurting too much to do it. That just leads to frustration. There will come a time she. You can push yourself as hard as you can, but it takes time.

One last thing to remember is to consider your current health when exercising. If you have had health problems recently, you may need to wait before you start trying to exercise. This will cause you to over exert yourself earlier than you would like, which will also lead to frustration.

Don't do anything too hard to start with.

Don’t do anything too hard to start with.

Start Easy

Just as you want to start slowly, you want to start easy as well. There is no reason to start with a
program like Insanity or P90X if this is the first time you have done any exercise. Those things are tough, and you really need to be used to exercising before doing something like that. Yes, there are people who have never done any type of exercise and picked those things up a d done very well with them, but they are the exception and not the rule.

There is nothing wrong with just trying to get your body used to exercise before pushing yourself as hard as you can. Going for a walk everyday is a great way to start. Another really good program is the Couch to 5K program. It slowly introduces you to running without overdoing it to begin with. It would be a great program to start even if you aren’t planning on entering a 5K race.

Your Heart Rate is the best indicator of how hard you work.

Your Heart Rate is the best indicator of how hard you work.

Start Monitoring Your Heart Rate

I talked in one of my first blog entries about the importance of monitoring your heart rate. It is extremely useful when you first get started. Your heart rate is the best indicator of how hard your body is actually working. Keep an eye on it when you first get started. Just because you may not feel a lot of stress on your body, if your heart rate is highly elevated,you need to make sure you don’t push yourself too much harder than what you currently are. If you start going too much harder when your heart rate is elevated, you will quickly tire out.

Getting worn out is one of the main reasons people stop exercising. The line between working too hard and working hard enough for your exercise to be effective is very fine. At the beginning, it’s probably a safer bet to go easier than you think you should than harder. You have stay motivated, and that won’t happen if you are too worn out shortly after you start.

I hope you have a great day ladies and gentlemen, and may all of your fitness dreams come true!

Justin