When NOT To Exercise

When Not To ExerciseWhen Not To Exercise, I ask myself.

Well, for a couple of days now I have been nursing the flu. I’ve been mostly in bed and its very frustrating. I can feel the fitness juice draining out of me. Several times I’ve thought of getting out of bed, putting on my sneakers and each time, my body, my lungs and my head have said “whoa maybe this is a bad idea”.
So, resting on an elevated pillow, feet up, I’ve resigned myself to the fact that there are times when not to exercise because being physically active can do more harm than good.
Now that I have nothing else to do I’m making a list.

When Not To Exercise

When You Are Sick
If you’ve got a cold and it’s not severe you CAN exercise without making yourself sicker. Your body will probably tell you to back off the intensity and you should listen. So just do a maintenance workout.
The Flu however is not to be messed with. Influenza kills several thousand people a year. Your body is under siege from a virus and you need to win that battle. Rest. Don’t exercise.
With A Fever The Flu is often accompanied by a fever because your immune system is fighting off infection. Any time you have a fever you need to be resting to give your body a fighting chance. No exercise.

When You’re Tired

How tired? It you’ve got the fatigue and brain-block that comes from a long day at the office, some moderate exercise after work may help you relax and recharge. But if your body is telling you go home and go to bed, that’s what you need to do.
When A Chronic Condition Flairs Up
Most people with chronic conditions or injuries can exercise with doctor’s permission between flair-ups. But many make the mistake of trying to exercise when their condition is acute. When your condition flairs up, wait it out. Don’t exercise. It only takes a moment to cause permanent damage. If your flair-up persists, go see your doctor.

When You’re Pregnant

Most pregnant women can exercise but ability to exercise varies greatly from person to person. Make sure you talk to your doctor about any exercise you’re planning to do.

When You Have Pain

Patient: “Doctor it hurts when I do this.”
Doctor: “Don’t do that!”
It really IS that simple. Pushing through the pain is nonsense even for most professional athletes. If you’ve got pain don’t exercise. See your doctor.

This list is a work in progress and since I’m lying here, I’m sure I can think up some more stuff. How about you? If you’ve got some good reasons not to exercise, please send me your comments.

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Belly Fat: How to Lose It!

Belly FatBelly Fat: How to Lose It!
Once upon a time, not so long ago, belly fat was a sign of prosperity.  Much to our chagrin, that little, or not so little belly, it’s actually a sign that you may be at risk for some serious health issues like Heart Disease, Diabetes, and High Blood Pressure, among others.

Also many women after menopause see a thickening of their waistline due to hormonal changes.

Whatever the cause, the evidence is clear. Apple shaped people are more at risk!
So, how much is too much belly fat?

It’s all about your waist size.  For women it’s a waist measurement of 33 or more.

So, okay you say, I’ve got too much belly fat. What can I do about it? I’ve heard there’s no such thing as spot reducing.

While that’s scientifically true, there’s a lot you can do to target any specific area of you body for work.

Aerobic exercise can burn calories and help you lose weight in general. Targeted ab exercises can help you develop lean muscle mass in that area and help flatten your tummy.

Full body strength training can raise your metabolism and help you return your body to its youthful shape.

Belly Fat: How To Lose It Exercises

Here are a couple of exercises you can do to strengthen and firm up that area to help you whittle away belly fat and replace it with muscle.

  • Try using the old army exercise of sucking in your tummy during every day activities, pulling your navel back to your spine.

And you can try this exercise to help you firm up faster. It tones the center as well as the sides of your abdominals.

  • Lie down on your back and bend one knee up towards your chest.
  • At the same time, turn you torso and point your opposite elbow toward the knee.
  • Start with a few: work up to 20 repetitions over several weeks.
  • Then do 20 reps, take a short break and do another 20.

Putting weight on around your middle is easy. Taking belly fat off is hard. Unfortunately there’s no secret formula. Take a no nonsense look at your diet. Reduce your potion size and cut out empty calories. Start exercising slowly, and progress in your comfort zone. Chances are that pretty soon you’ll be able to find your shoes simply by looking down.

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For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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GET TO THE CORE: BELLY FAT GONE by Mirabai Holland 2012

Losing your belly fat.
Once upon a time, not so long ago, belly fat was a sign of prosperity.
Much to our chagrin, that little, or not so little belly, it’s actually a sign that you may be at risk for some serious health issues like Heart Disease, Diabetes, and High Blood Pressure, among others.
Women tend to put on belly fat after menopause when hormonal changes start to alter our body shapes.
Whatever the cause, the evidence is clear. Apple shaped people are more at risk!
So, how much is too much belly fat?
It’s all about your waist size.
For women it’s a waist measurement of 33 or more.

So, okay you say, I’ve got too much belly fat. What can I do about it? I’ve heard there’s no such thing as spot reducing.
While that’s scientifically true, there’s a lot you can do to target any specific area of you body for work.
Aerobic exercise can burn calories and help you lose weight in general. Targeted ab exercises can help you develop lean muscle mass in that area and help flatten your tummy.
Full body strength training can raise your metabolism and help you return your body to its youthful shape.
Here are a couple of exercises you can do to strengthen and firm up that area.
Try using the old army exercise of sucking in your tummy during every day activities, pulling your navel back to your spine.
And you can try this exercise to help you firm up faster. It tones the center as well as the sides of your abdominals.
Lie down on your back and bend one knee up towards your chest.
At the same time, turn you torso and point your opposite elbow toward the knee.
Start with a few: work up to 20 repetitions over several weeks.
Then do 20 reps, take a short break and do another 20.

Putting weight on around your middle is easy. Taking it off is hard. Unfortunately there’s no secret formula. Take a no nonsense look at your diet. Reduce your portion size and cut out empty calories. Start exercising slowly, and progress in your comfort zone. Chances are that pretty soon you’ll be able to find your shoes simply by looking down

Share