In the world of fitness, you hear a lot of confusing terms being tossed around. One pair that gets used more than most is aerobic and anaerobic exercise. Trainers love to say them and health magazines drop little reminders of them everywhere. The truth of the matter is most people don’t really know the difference or how the difference affects their workout. Until now.
We’re going to give you a super basic primer on the differences, and a bit of insight on how the two can help you achieve your winter workout goals and keep them sailing smoothly into the spring, summer and onto next fall.
Aerobic exercise refers to any and all exercises that use oxygen to create the energy required to break down glucose to use as a fuel. Aerobic exercises help build endurance and strengthen your heart. Common examples of aerobic exercises are as follows:
- Dancing to music or step dancing (fast movements)
- Treadmills
- Exercise bicycles
- Ski machines
- Air gliders
- Jogging
- Sports such as racquetball and handball
On the other hand, anaerobic exercise refers to exercise where your body must create its own energy. Anaerobic exercises are usually things that can only be done in short bursts, and not maintained for longer than a minute or two. Because of the intensity, anaerobic exercise not only strengthens your heart, but also your muscles and bones much more so than aerobic. Some examples are:
- Weightlifting
- Resistance Machines
- Dumbbells
- Resistance Bands
So which do you do? Simple … both. By combining both into your workout routines, you’re ensuring that you get the best of both worlds when it comes to endurance, strength and muscle. You’re making sure that your cardiovascular system as well as your muscles reap the benefits of your hard work. How much of each should you do? Talk to your doctor or trainer first to make sure that whatever plan you follow is custom suited to you, and you alone. Get out there and start going!
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
Let’s face facts for a moment here: We live in a world where the focus every day is trying to shift back to a healthy lifestyle. With heart disease running rampant, obesity on the rise and diabetes taking over, people everywhere are learning the hard way just how important it is to stay healthy, stay fit and stay on top of their diets. This Web site itself is proof positive that people care, people want to learn and people want to help. That said, there’s a lot of advice floating around about the need for proper diets, new types of dieting, fad diets, crash diets and a whole slew of other diet-related things. There’s one question, however, that many doctors around the country are hoping you’re asking yourself: Are You Getting Enough Protein?
The reason this question needs to be asked, and the reason it’s such a tough one to answer, is that the answer is different for everyone. Based on your height, weight, activity level, age and health, the number could be vastly different between people who are otherwise remarkably similar. As a rule of thumb, the more you exercise, the more protein you’re going to need. But there are exceptions. Pregnant women, for instance, usually need more protein. The bottom line is many of us are not getting enough protein, and if we were, we’d quickly find out that the right amounts of the right kinds of protein can help curb appetite, improve weight loss and stave off chronic illnesses. Now, before you go out and start chewing on a fat steak, you should realize that it’s the right kind of proteins that make all the difference, and getting the right amounts.
For starters, why don’t you take the Protein Quiz? Simply enter your age, height and frame size. A second page will ask about your physical activity. Simply click to the next page for details about how many grams of protein you need each day to fuel your body to its optimal level. Not only that, there’s a helpful little protein calculator that gives you the protein amounts of common foods. Handy, no?
So, step right up and figure out if you’re getting what you need to stay properly fueled. Remember, research is pouring in that proves that healthy amounts of protein might just change everything in your healthy lifestyle. What do you have to lose . . . except that holiday weight?
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
OK, an experiment here . . . how about everyone raise your hand who has ever made a New Year’s resolution that has anything to do with your physical fitness, overall health or exercise plans? Yep, just as we thought, almost every single person you can possibly imagine. We all do it. We all start the New Year with the loftiest goals, the most honest intentions and the purest of plans. Then something happens. I don’t know whether it’s Super Bowl Sunday or just the dog days of January and February, but something changes and we fail to live up to those aforementioned promises. Life.
I have news for all of you sitting with your hands raised in the air: it doesn’t have to be that way. Nope, we can do better, we can be better and we can stick to our New Year’s resolutions. We can, and we will. I just prowled around the Internet looking for all the best advice on how to actually stick to our fitness-related resolutions. I think I found four tips to make 2010 the most foolproof fitness year yet. According to reports, here are the top four ways to make sure you keep your promises when it comes to your fitness and exercise goals:
- Make Time For You – “Start making yourself a priority. Let people around you know that you’re hoping to make a big fitness change in your life and ask them for their support.”
- Write It Down – “Studies show people who write things down – from what they eat to how they feel before, during and after exercise – are more likely to stick to a new healthy living plan. So, before you start any routine, go to your local bookstore and buy a journal to track your fitness goals (or keep one online).”
- Set Realistic Fitness Goals – “Talk to your doctor before starting any fitness regimen to help you set realistic fitness goals. Make an appointment with a qualified personal trainer who can assist you in breaking your larger New Year’s resolutions into smaller more tangible fitness targets and tasks. “
- Enlist Your Friends – “Get your friends to hop on the fitness train with you. People are more likely to stick to a fitness regimen if they have someone to support them. While hiring a personal trainer works, a more cost-effective and emotionally significant way to do this is to work out with a friend. “
There you have it! Head over and check out the full awesome article for more details, but we’re confident that if you follow those tips, you’ll be happier and healthier. You don’t have to let winter drag you down. We’re here to help make sure you don’t!
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
Remember a few days ago how I told you the general rule of thumb when it comes to exercising outdoors during winter months? Here’s a refresher: If it’s sub-zero, stay inside! Well, today in my location, it’s approximately 15 below zero, before even factoring in the windchill. So I’m staying in and going to write about a great, fun and intense way for all the rest of you in non-Arctic temperatures to get fit this winter!
I briefly mentioned it before in my Winter Activities: A Calorie Burning Guide so you already know that snowshoeing is an amazing way to get yourself in seriously great shape, while having a great time with whomever you choose to do it with. The thing that sets snowshoeing apart from many of its other winter sport counterparts is its instant accessibility. There is no steep learning curve that comes with sports like skiing, hockey or snowboarding … literally strap a pair of the new, light-weight shoes onto your feet and you’re ready to go as hard as you want, for as long as you feel up to it.
Saying that, there are some tips and primers to get you started, beginning with the gear. Based on just how often you think you’ll partake in the activity, some people would be better suited to rent equipment until they are sure they love it and a purchase is worth it. Once you’ve tackled that hurdle, the next decision is exactly what kind of snowshoeing you’re going to be taking part in. Will you be a fitness snowshoer who is out for the best workout possible? Will you be a recreational snowshoer who is just doing it for fun and maybe a bit of fitness? Will you be the hiking/backpacking type who hauls tons of gear in and around them? Depending on exactly which type of snowshoeing you choose, the equipment changes a bit.
The next step is to get completely measured up. Your height, weight, shoe size and most importantly the type of snow and trails you’ll be snowshoeing on all change the size/weight and length of the snowshoe and gear you’ll need. Head to a professional shop. Or, if you’re shopping online, at least get measured somewhere first to ensure that the shoes you get are the perfect fit, type and style for not only the activity you’ll be doing, but the snow you’ll be doing it on. A good pair of boots to strap the snowshoes to is paramount. Talk to an expert. They’ll be able to point you in the right direction.
Finally, get out there and get going! We already know it can burn a ton of calories, and you won’t be frustrated after 10 minutes of falls, bruises and bumps. Instant accessibility, great workouts, great fun and an activity you can do with all of your friends and family make snowshoeing one of winter’s best and brightest activities. What are you waiting for?! Get started!
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
So we’ve officially dived head first into how to stay fit through the frosty and windy months of winter, but there’s a little something we haven’t told you yet. A lot of activities that truly make winter, well, winter, also come packing a pretty serious calorie burning punch. It’s not all running, lifting weights and riding that dreaded exercise bike over the chilly months. There are a lot of other ways to get exercise that are actually a great deal of fun. And you can burn those extra holiday calories without putting on the workout gear or going to a gym.
That’s exactly right, some of the most beloved and fun winter activities are actually amazing ways to keep fit without becoming bored or longing for the sun to let you back outside. Check out how many calories some of the most fun activities actually burn per hour … yes, per hour. The first number is for a 120 pound woman, and the second for a woman weighing 150 pounds, for comparison sake:
- Skiing - 273 and 340
- Snowboarding - 273 and 340
- Snowshoeing - 382 and 476
- Cross-Country Skiing - 436 and 476
- Ice Skating - 327 and 408
- Ice Hockey - 436 and 544
- Winter Hiking - 327 and 408
- Shoveling Snow - 273 and 340
- Sledding - 327 and 408
See! Even shoveling snow, which is admittedly not the most FUN activity you can partake in during the chilly winter months, burns a TON of calories per hour! So, if you’re looking for a way to burn some serious holiday calories and help fight off heart disease, cancer and a whole slew of other terrible things this winter, buy a lift ticket along with your gym membership or some snowshoes along with your new running sneakers. Get up, get moving and start loving the life you live!
Got any other amazing methods to keep those holiday pounds from creeping up on you? We’d love to hear your tips for staying fit as a fiddle while the mercury drops! Sound off!
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
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