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Written by David Payne
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Non-contact boxing has become a popular alternative to the traditional workout. A boxing workout requires minimal equipment and space. All you really need is a jump rope, a set of boxing gloves and some floor space. Boxing improves cardiovascular conditioning, stamina, balance and core strength. You can find a boxing group exercise class or a personal trainer to work one-on-one. Many health clubs in the MD/DC/VA area offer boxing as a group exercise and personal trainers who teach boxing. Learning the basics of boxing can also serve as a valuable self-defense tool. So what are you waiting for? Lace up your gloves and take a swing at learning to box...dp |
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Understanding Carbohydrates |
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Written by David Payne
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There is a lot of confusing information out there about carbohydrates. Are they good for you? Should you avoid carbs? How much carbs is enough?
Carbohydrates are separated in two categories, simple or complex. You get simple carbohydrates from fruits, milk products and table sugar. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Complex carbohydrates and some simple carbohydrates provide fiber. Fiber is a key element in digestion and overall health.
Most studies agree that carbohydrates should account for 50-65% of your daily caloric intake. The mistake many Americans make is to consume a disproportionate amount of their carbs as simple carbohydrates (refined or simple sugar). Potato chips, candy, table sugar and fast food are all high in simple carbs. You can reverse this trend by replacing simple carbs with complex carbs. Replace candy, soda and processed foods with fresh fruit, vegetables and whole grains.
Enjoy the things you like but exercise moderation with the sweets. Earn your treats by hitting the gym or taking a brisk walk during your lunch break...dp
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Starting a Cardio Program |
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Written by David Payne
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Today's topic is STARTING A CARDIO PROGRAM. So you have decided to start getting some exercise. Well, regardless if you are joining a fancy gym, working out in your basement or braving the elements, the fundamentals remain the same:
- Always warm up for 5-10 minutes at a low intensity
- Build speed and endurance slowly to avoid injuries
- Familiarize yourself with the route or equipment prior to starting
- Listen to our heart. Your heart rate is the true measure of intensity
If your goal is to shed some weight you should make some lifestyle and nutrition changes to go with your cardio work. Studies show that exercise alone has a less than 10% success rate but combined with diet and lifestyle changes the success rate skyrockets to over 90%.
For a better understanding of the importance of lifestyle and nutrition check out my headings "Lifestyle" and "Nutrition"...dp. |
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