If you are like a lot of people, you probably prefer to sit on a couch and watch TV- ignoring all the warnings about the dangers of sedentary lifestyle – than put on your workout gear and break a sweat. 

What does it take to convince you to start moving and shaking? 

A new University of Michigan study suggests that the most persuasive exercise message stresses immediate – rather than future – benefits that are meaningful to our daily lives.

It’s a fact that some people just don’t dig exercise, even if they know it’s good for them.  No matter what credible research or statistics you bring up, they will never become fitness enthusiasts.

But the study says there is a way to motivate these people to give fitness a try. 

It’s important to find the right ‘hook’ – some specific benefit that’s relevant to their lives at this particular time, and not necessarily in the distant future.  Some folks just can’t get excited about long-term goals.

The more specific, timely and compelling those rewards are, the more suited to our immediate needs, the more chance there is that we’ll get motivated to exercise.  In a way, it’s a case of instant gratification – I want results and I want them now.

How do you find a “hook” that will prompt you to start exercising?  Analyze your current health and lifestyle challenges and ask yourself what tangible changes and improvements you’d like to see right now – not next year or in ten years.  Then think about how you can solve at least some of these problems with exercise.

For example: 

• You may be one of millions of people in this country who suffer from a phenomenon known as seasonal depression and, with the official start of fall just days away; you are dreading the onset of symptoms. However, this is where physical activity will be helpful in quickly and effectively reducing your mood swings, lessening fatigue, and increasing your energy level.
   
• Do you keep tripping, stumbling and falling? You may think sitting on a couch will solve the problem but, sooner or later, you’ll have to get up and move around. Balance and coordination exercises will make you more stable and safer on your feet.
   
• Do you have a few pounds to lose before a wedding or a family reunion? Well, being a couch potato is certainly NOT going to make you slimmer! However, some calorie-burning, fat-reducing workouts will. 

There are numerous situations like these where even a little bit of physical activity will have a tremendous positive impact on your immediate quality of life.

Let’s talk about numbers: do you know what your cholesterol level is? If you don’t, or if the levels are too high, you are exposing yourself to potentially serious health consequences such as heart attack, stroke, and other medical conditions.

Fortunately, the National Heart, Lung and Blood Institute (NHLBI) has designated September as the Cholesterol Education Month, intended to bring attention to this insidious condition, as well as preventive measures that can help lower too-high amounts of artery clogging LDL cholesterol, while increasing the “good” HDL kind.

According to Centers for Disease Control and Prevention, over 102 million Americans – more than a third of the population – are diagnosed with cholesterol that is above healthy levels, and, because this condition has no symptoms, millions more probably have it but don’t know it. So the first thing everyone should do is have their levels checked to see what, if any, treatment is needed.

Keeping cholesterol at a healthy level is crucial because the higher the level, the greater the risk of heart disease – the leading killer of Americans – as well as stroke and peripheral artery disease, a condition in which dangerous plaque builds up in the arteries, slowing down or blocking blood flow to the heart. In fact, according to NHLBI, high cholesterol is the single most important risk factor for heart disease and heart attacks in middle-aged women.

The good news is that there are proven ways to keep our cholesterol at optimal level. Along with a diet rich in whole grains, fruits, vegetables and lean proteins but low in cholesterol-forming saturated fats, physical activity is a terrific preventive measure.

One way regular exercise lowers cholesterol is by helping us lose weight. Overweight and obese people tend to have higher levels of “bad” LDL cholesterol, the kind that’s been linked to cardiovascular disease. Once the extra weight is lost, however, LDL levels often drop, while the ‘good’ HDL cholesterol, which helps boost our heart health, increases.

What kind of fitness program is most effective in maintaining healthy cholesterol levels?

Any training that burns calories and fat, while getting your heart rate up, will be beneficial, and a program that offers a variety of different workouts rather than the same dull routine day after day, will keep you interested and motivated to keep exercising.

Unless you’ve been living on another planet, you probably know that a healthy lifestyle can help prevent many diseases, improve your well-being, and even add more years to your life.

Now a new analysis from the U.S. Centers for Disease Control and Prevention (CDC) unveils four simple steps that will boost your health and add years to your life.

Published last week in the American Journal of Public Health, the report shows that people who get enough exercise, eat healthy, don’t smoke, and drink alcohol in moderation, are 65 percent less likely to die from heart disease, 66 percent less likely to die from cancer, and 57 percent less likely to die prematurely from other causes than those who don’t practice these four healthy habits.

This is yet another credible body of evidence showing how important regular physical fitness is in conjunction with other healthy lifestyle behaviors. Just by making smart choices, we can positively impact our health and longevity.

What is the best way to improve our chances of a longer, healthier life?

Official guidelines recommend at least 150 minutes of moderate to intensive physical activity each week; although new research says even a little bit of exercise every day will help prevent heart disease and cancer.

It is really quite simple: regular exercise, especially in combination with a healthy diet, will help you lose weight and keep it off. That is very important because obesity – which afflicts 190 million Americans – can lead to heart disease, some forms of cancer, as well as diabetes.

To get most calorie-burning and fat-busting benefit from your workout routine, I recommend a range of exercises, which will challenge different body parts and muscle groups.

That’s what we do at boot camp – not only to help you get in shape but also to keep you from getting bored!

Another super-effective exercise that is part of a regular boot camp program is interval training. By alternating bursts of high-intensity work with low-intensity activity or rest, you will not only lose weight and reduce body fat, but also get a great cardiovascular workout in the process.

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Many of us believe that only strenuous daily exercise will keep our hearts healthy. However, a new body of research shows that even a little physical activity performed on regular basis can lower our risk of cardiovascular disease, which remains the leading cause of death in the United States.

A new study conducted by researchers at the Harvard School of Public Health and published last week in Circulation, the journal of the American Heart Association (AHA), found that as little as 2.5 hours of exercise every week could reduce heart problems by 14 percent.

The message here is clear: every little bit of exercise helps, and 14 percent is certainly better than nothing. According to AHA, every 25 seconds an American suffers a heart-related event and one person dies from it about every minute.

Considering that heart disease is so prevalent in our country and in our area, we can only hope that the positive findings of this new study will encourage inactive people to begin a physical fitness program, so they can start reaping heart health benefits as soon as possible.

There is even more promising news coming out of this research: Those who double their workout time to five hours a week will decrease their risks of heart disease even further.

How does regular physical activity help prevent cardiovascular disease?

Exercise strengthens the heart’s contractions so it can pump more blood with less effort.  Also, exercise controls weight, blood pressure and cholesterol levels – all of which are known factors in heart disease.

Many different routines can benefit the heart.  The best exercise is the one you will enjoy doing and stick to on a regular, sustained basis.

For example, fitness boot camps provide effective heart-friendly workouts that are varied and fun. 

The advantage of these programs is that they are not only terrific heart boosters, but they also provide great total body workouts, which burn fat, tone and shape.  The more fit you are overall, the less chance you have of developing coronary heart disease – and many other medical conditions for that matter.

The important thing to remember from this newest research is that when it comes to improving your heart health, every little bit of exercise counts.  So take this advice to heart: Start moving!

Some good news has come out of a new study that looked into most effective ways to prevent sudden cardiac death: maintaining a healthy weight through diet and exercise significantly reduces the risk of this condition.

The research, published in the recent issue of the Journal of the American Medical Association, focused on women. However, its findings are also relevant for men.

This is yet another body of medical evidence that clearly shows the benefits of a healthy lifestyle that includes physical fitness.

In the United States, sudden cardiac arrest, a condition in which the heart suddenly and unexpectedly stops beating, causes more than 300,000 deaths every year. Among main risk factors are heart disease, obesity, smoking, and inactivity.

All these factors are inter-related, sedentary lifestyle leads to obesity, which, in turn, can cause heart disease – the leading killer of Americans. And, of course, smoking is harmful to health in general.

The new study, however, found that those who don’t smoke, eat sensibly, maintain healthy weight, and exercise regularly, can lower their risk of sudden cardiac death by more than 90 percent.

Sometimes, even the simplest preventive measures can go a long way. These new findings prove once again that physical activity and other healthy habits are real lifesavers.

When it comes to preventing potentially serious complications of heart disease – including sudden cardiac arrest – regular exercise is beneficial in several ways.

If you are overweight, it will help you lose the extra pounds and maintain a healthy weight. It will also strengthen your cardiovascular system.

While any regimen that keeps you moving is beneficial, interval training, which alternates a high-intensity workout with periods of low-intensity activity or rest, is especially effective in improving cardiovascular fitness and the body’s potential to burn fat.

It provides a great workout for your heart, dramatic weight loss results, and a leaner shape in less time than many other programs.

Those who already have heart disease or any other medical condition should consult a doctor before starting interval training.

In any case, there are plenty of other, less strenuous exercises that you could safely do to get yourself – and your heart – in the best possible shape.

 Last week’s Fourth of July festivities are now a thing of the past, but the food and drink you might have over-indulged in during the traditional cookouts are not exactly celebratory. In fact, they are likely to have added on a few pounds. 

Hot dogs, hamburgers, fried chicken, giant steaks, ribs, brats, potato and pasta salad, ice cream, as well as beer and soft drinks, are classic barbecue fare. Not only are they well known diet breakers, but frequent consumption of these foods that are high in saturated fats can also lead to heart disease, obesity, diabetes, and some forms of cancer.

A lot of people think barbecues are healthy, and they can be.  It’s the number of cookouts you attend and what you eat at each one. Unfortunately, most of us will not opt for grilled lean meats, veggies, and plain fruit for dessert. We prefer the classic calorie-laden foods, and all those factors mixed together can lead to a substantial weight gain by the end of the season.

When it comes to weight management, there are no miracles or shortcuts.  If you often consume high-calorie foods and drinks and don’t work out to help off-set it, your weight and health will be impacted.

The best way to avoid weight gain during the summer – or at any time of the year, for that matter – is a sensible diet consisting of as many whole foods as possible such as lean proteins, whole grains, fruits and vegetables, combined with a regular, calorie-burning exercise program. 

What kind of a fitness regime is most effective in burning those post-barbecue calories? 

The common wisdom has it that any exercise you do on a consistent, regular basis will be beneficial to a certain degree.  It’s certainly far better than sitting down after a meal and not moving at all – and there are numerous studies indicating that sedentary lifestyle can lead to obesity.

For the highly effective, weight-busting workout: 

Interval Training: A regular routine at boot camps, these high-intensity exercises alternated with active recovery periods burn fat, provide a good cardio workout, and increase endurance.  If you don’t have a lot of time to exercise, interval training will put you through the paces in less time than a regular gym session. 

Strength training:  Not only will it improve your overall strength and build muscle, but it will also raise your metabolism and burn fat. Combined with high-intensity training exercises, it is a highly effective weight loss routine.

Today is the first day of summer, which means that hot and sometimes humid weather will be with us for the next few months. What does this mean for your workout routine?

When the temperatures soar, our natural inclination is to stay inside, where it’s cool, but doing the same old treadmill routine in your gym time after time can get pretty boring. You really do need to exercise outdoors because that’s where all the fun is!

And don’t even think about slacking off and not exercising at all, using the hot weather as an excuse.  You have to keep up your workout schedule regardless of weather or seasons.  If you let it slide, all those high-calorie summer splurges like mayo-laden potato salad, greasy brats, cold beer, and ice cream, will make you pile on extra pounds.

The important thing is to cool down your summer workout by taking some sensible precautions to protect yourself from the sun and heat.  Just as you wouldn’t go outside in the dead of winter without proper gear and preparation, the same holds true for the summer.

For a healthy “fun in the sun” experience try the following:

If you have health issues, ask your doctor if you can work out outdoors. That’s a good advice for anyone starting a new exercise program, at any time of year.

Schedule your workout early in the day (before 10 a.m.) or later (after 7 p.m.) when it’s not as hot. La Grange Adventure Boot Camp has sessions at 5:30 am and 8:00 am.

Wear exercise-appropriate clothing. While cotton may be comfortable, it traps sweat and perspiration, clinging to your skin. So-called performance fabrics made of polyester and / or Lycra blends are a better choice.  Also, make sure to wear a hat and a pair of sunglasses.

Protect your skin from harmful sunrays with a high-SPF, waterproof and sweat-resistant sunscreen, even if it is cloudy or hazy outside. Apply it to the whole body, not just the face.

Drink often. Hydration is essential during a summer workout, so you should drink water before, during and after your routine, even if you are not thirsty. After a particularly intense or sweaty session, switch to a low sugar sports drink containing electrolytes – those important salts, minerals and other chemical compounds that replenish the depleted fluids.

Remember: summer’s ‘here today, gone tomorrow.’ So take advantage of the great outdoors while you can.

Summertime and the living is easy – at least that’s what the song says. But with all those fun activities calling your name, will you find time – and the motivation – to keep up your exercise program?

During the summer months many people slack off when it comes to working out. They figure they’d rather spend whatever free time they have doing other things and activities.

However, stopping your fitness routine, even temporarily, is a bad idea. You might lose some of the muscle mass and fitness level that you had worked so hard to build up, and your metabolism might slow down. Don’t be surprised if you start piling on pounds, especially if you indulge in fatty foods and don’t burn off those calories afterwards.

Fortunately, there is a way to enjoy your summer while maintaining your fitness routine. It’s all a matter of good planning – not just in scheduling your workouts but also in choosing time-efficient exercises that will keep you fit, trim, and healthy.

I suggest scheduling workouts either early in the morning or in the evening. This way, you can keep the rest of the day for work or whatever other activities you have planned.

Just as important is selecting the kind of exercises that provide a total-body workout and maintain a healthy weight.

Of course, you should also keep your routine exciting and challenging. If your workout is dull and monotonous, it’s difficult to keep coming back to it day after day.

One of the best summer (and year-round) exercise programs that will keep you – literally – on your toes, is a fitness boot camp. It is a very effective way to stay in shape because:

– It is a results-driven, whole-body routine. Not only does it put your heart and muscles through the paces, but an hour-long session will also help you burn 600 calories – more than most other types of exercise.

– It really is fun and games! Plus, each exercise is different, so you won’t get bored with the same old routine.

– You are working out with others, so the group dynamics keeps you motivated and makes the whole experience more enjoyable.

– It is easy to find a morning or an evening program, so you won’t have any problems fitting exercise into your schedule, and still have ample time to enjoy your summer!

It is not always possible to predict our future health status, but new U.S. research shows a strong link between our fitness at 40 and the risk of developing heart disease – the leading killer of Americans – in later years.

Based on two recently released studies, which analyzed fitness levels of 66,000 people over several decades, researchers discovered that physical activity we do in midlife is a good indicator of our long-term heart health.

The fitter you are at 40 or 50, the healthier your heart will be when you reach your senior years. By the same token, if you don’t exercise in midlife, you run an increased risk of developing cardiovascular disease later on in life, especially if you have additional risk factors such as high cholesterol, hypertension, obesity, or diabetes.

The connection between regular exercise and a positive impact on our health is not exactly new. However, the fact that we can either increase or lower our future risk of heart disease by actions we take today, is pretty powerful. Very often people say, “if only I had known this before.” Well, now you know!

Another important message from the new research, Head says, is that it is never too late to start exercising. Far too many people believe that once they reach their 40s or 50, their ship has sailed. They see no sense in starting a regular exercise routine at that point. But these studies clearly show that lifestyle choices we make in midlife will impact our health many years from now.

What kind of workout is most effective in preventing heart disease?

Any routine that strengthens the heart muscle and increases lung capacity will be beneficial – both in the short and long term.

Brisk power walks, running, and even fun activities like jumping rope will be efficient because they raise the heart rate and keep it elevated for a period of time. That’s where boot camp workouts are phenomenal because they offer a variety of heart-pumping exercises that also benefit your entire body while you’re at it.

If you are health-conscious, you know how important our lifestyle is in preventing a host of serious diseases and other medical conditions, including stroke, which is the third leading cause of death right after cancer and heart attacks.

Since May is the Stroke Awareness Month, it is a good time to learn about some preventive measures to protect ourselves from the debilitating “brain attack,” which kills or disables someone in the United States every 45 seconds. Not coincidentally, May is also the High Blood Pressure Education Month, shedding light on this symptom-less condition that can, if left untreated, lead to strokes.

Stroke happens when a blood clot blocks an artery, interrupting blood flow to the brain. We do know, however, that physical activity helps prevent the formation of blood clots by stimulating circulation.

While strokes usually happen to people over 55, a disturbing new report recently released by the U.S. Centers for Disease Control and Prevention, says the incidence of strokes is on the rise among young people, possibly due to the increase in obesity and generally unhealthy lifestyle.

Among controllable and treatable factors that increase a stroke risk are heart disease, high cholesterol, obesity, diabetes, and hypertension.

The good news is that many of the stroke-inducing risk factors can be prevented or reduced with simple steps anyone at any age can take– such as a healthy diet and regular exercise.

Numerous studies indicate that exercise has significant benefits when it comes to reducing the incidence of strokes. Research also shows that people who are physically active before suffering a stroke may have a less severe loss of brain function and recover better than those who did not exercise before. Either way, physical activity is a stroke of luck – no pun intended.

What workouts are best for stroke prevention?

Any vigorous and sustained physical activity that tackles each of the risk factors will be beneficial. In other words, exercises that raise your heart rate, improve the overall quality of your blood vessels, lower your blood pressure, and reduce or maintain your weight, will be very useful.

For example:

Brisk walking, jogging or even jumping jacks or jumping rope will strengthen your cardiovascular system and increase the volume of blood and oxygen that moves through your body.

Strength training will reduce your body fat and blood pressure, lower your cholesterol level, and build up your endurance, keeping your heart healthy and strong.

Interval training combines bursts of high intensity work with periods of rest, so it provides a terrific all-body training without the inconvenience of long and tedious workouts.