11 Simple Ways to Burn Calories Through Your Exercises

Before you begin a fitness or exercise program, you need to know what you want to accomplish.  First, determine your ideal weight.  Once you know what you want to accomplish, then you can begin to incorporate the following tips.

1.    Remember to keep your exercises slow.  Perform all exercises slowly.  Spend two to five seconds in the lifting phase of an exercise and four to six seconds in the lowering part.  If you move too quickly, you won’t get the muscle strengthening benefit of the exercise and you could hurt yourself.

2.    Work up to the point where you can do three sets of each exercise, with 5 to 15 repetitions of the exercise in each set.  Don’t rest within the sets,  you can rest briefly between each set.  As the work becomes easier ad weights or increase the number of repetitions you do.

3.    Bicycling gives a great whole body exercise.  Begin with short jaunts around your neighborhood.  Each day widen your travels until you are able to bicycle for at least a mile. 

4.    Exercise should give you additional energy.  If you are excessively exhausted after exercising you have overdone it.

5.    Again, listen to your body. If you experience a feeling of nausea or faintness, your efforts may be too intense for your body or you aren’t spending enough time on your cool down process.

6.    Your rate of breathing will increase while exercising but you should still be able to carry on a conversation.  If you can’t talk and walk or talk and lift at the same time, your pace is probably too intense.  Cut back and lighten your weight load.

7.    While you may experience some next day soreness when you begin, exercise isn’t supposed to hurt or leave you feeling stiff.  Devote more time to warm up and cool down exercises as your body adjusts.

8.    Being overweight, your knees may not be strong enough to support you.  If you experience pain, then shorten (or eliminate) your walks, jogs or bicycling and concentrate on strength building sessions to build up your muscles and tendons.

9.    If you have been sedentary, you may experience lower back pain when you first begin to exercise.  This is because your hamstring muscles have shortened.  When you walk or exercise the shortened hamstrings pull on the buttock muscles which in turn will grab your lower back muscles.  If your abdominal muscles are not strong enough to assist in supporting your lower back, you will definitely feel it.  To get rid of the pain, include abdominal strengthening exercises with your warm up and cool down.

10.    If you get a headache, cramps or heart palpitations, or feel dizzy, faint or cool while exercising, consult your physician.

11.    Walking is the aerobic exercise of preference if you are over 60.  This is because when you walk, the pressure on your joints never rises about 1.5 times your body weight.  Jogging, dance or step aerobics can put as much as four times your weight or more on your bones.  This is wonderful for younger people, but can put too much strain on the more brittle bones of the elderly.

Who doesn't want their loved ones to get fit and healthy in mind, body and spirit? When we all have a healthy mind, body and spirit, we can do so much more and achieve so much more in life instead of wasting time and money at the clinics and hospitals! Get your 4-in-1 TOTAL HEALTHY JELLY GIFT BOX - LIMITED TIME OFFER!