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Physical Activity Fast Facts

Calories Burned

Get a Pedometer & Step Out

Exercising in Hot Weather

Bodybuilding Supplements

Longevity: How to Live to 100

Seniors Improve Your Balance

How to Get Your Brain in Shape

10 Fitness Fundamentals

Valuable Fitness & Exercise Links

Exercises that keep you fit

How Fit are You?

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Day 48 - Tina's Pasta Salad
Day 48 meal from 90-Day Smart Diet ebook
90-Day Smart Diet eBook
© 2011 NoPaperPress.com CC-BY-ND
(May be shared but not modified - attribution required.)



Physical Activity Fast Facts

- Why should I bother exercising?
  • Significant health benefits can be obtained by including a moderate amount of physical activity (e.g., 30 minutes of brisk walking or raking leaves, 15 minutes of running, 45 minutes of playing volleyball).

  • Thirty to sixty minutes of activity broken into smaller segments of 10 or 15 minutes throughout the day has significant health benefits.

  • Moderate daily physical activity can reduce substantially the risk of developing or dying from cardiovascular disease, type 2 diabetes, and certain cancers, such as colon cancer.

  • Daily physical activity helps to lower blood pressure and cholesterol, helps prevent or retard osteoporosis, and helps reduce obesity, symptoms of anxiety and depression, and symptoms of arthritis.

  • Heart disease is the leading cause of death among men and women in the United States. Physically inactive people are twice as likely to develop coronary heart disease as regularly active people.


Day 8 - Baked Salmon
Day 8 from 30-Day Quick Diet eBook
30-Day Quick Diet eBook
Day 45 - Chicken Cacciatore
Day 45 from 90-Day Smart Diet eBook
90-Day Smart Diet eBook
Day 23 - Four-Bean Salad
Day 23 from 90-Day Smart Diet eBook
90-Day Smart Diet eBook
All photos © 2011 NoPaperPress.com CC-BY-ND (Photos may be shared but not modified - attribution required.)

Calories (kcal) Burned (U.S. and Metric units)/

The number of calories (kcal) you burn depends upon your weight, the activity your are performing,your exercise intensity level and how long you exercise (the duration of your workout).

Any activity can be performed at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working as hard.

The following Metric and U.S. "Calories Burned" calculators should be used as a general guideline. The calculated numbers are approximate, and the number of calories you actually burn could be slightly higher or lower.

kcalories Burned (Metric units)

***Your weight (kgs):

***Duration (min):****



kcal burned:
Calories Burned (U.S. units)

***Your weight (lbs):

***Duration (min):****



Calories burned:

Get a Pedometer & Step Out

Sedentary people only take about 2000 to 3000 steps a day. For the average person with a stride equal to about 2.5 feet (0.75 m), 2000 steps amounts to walking about one mile (1.6 km).

Drawing of footsteps A Harvard University study has shown that 6000 steps a day are correlated with lower death rates in men, and that 8000 to 10000 step per day promotes weight loss. And these health and weight management benefits don’t oblige you to walk continuously until you accrue the required number of steps. Rather, all steps throughout the day whenever you take them count toward your daily total!

Because 10000 steps a day may not be achievable for everyone (those who are aged, sedentary, or who have chronic diseases), instead of insisting on a blanket 10,000 steps per day, a stepping goal should be based on an individual's baseline steps plus an increment of steps. (The baseline being the number of steps taken in an average day.)

A pedometer keeps track of your steps. And a study by the American College of Sports Medicine found that participants who used pedometers were motivated to add about 2000 steps to their daily routine.

To start a stepping program, buy a pedometer. Wear it throughout the day and determine the number of steps you take on an average day. Then add the equivalent of half an hour of walking to your day, or roughly 2500 extra steps per day. For example, consider a woman who wears a pedometer and notes that on an average day she accumulates 3500 steps. Her goal should be to add the equivalent of a half hour of walking to her day, or roughly 2500 more steps per day, for a daily total of 6000 steps.
There are many little ways to add steps to your day, such as taking stairs rather than an elevator, parking further from your destination, pacing as you talk on the telephone, marching-in-place for a minute once every hour - and of course taking short walks whenever you can. So buy a pedometer - get off the couch and step out for your health! You can find more on this important topic in the critically acclaimed Total Fitness and Exercise for Better Health eBooks from NoPaperPress.com.


Exercising in Hot Weather

When you engage in vigorous exercise, your body generates a great deal of heat, and your body temperature can rise from 98.6°F up to 101°F. (A body temperature of 105°F is life threatening.) High ambient temperatures are an obvious cooling problem, but high levels of humidity also cause cooling difficulties by hindering evaporation of perspiration.

This article contains lots of useful information and features very informative and original charts. The article was written by Vincent Antonetti, Ph.D. and is from his eBook Total Fitness - U.S. Edition, published by NoPaperPress.

Click here for the remainder of the article

Separation border showing various exercises

Bodybuilding Supplements

Bodybuilders and other athletes have above average nutritional requirements. In order to keep growing, bodybuilders need a high calorie, high protein and nutritionally rich diet. Bodybuilding supplements are designed to supplement a bodybuilder’s diet, allowing these nutritional requirements to be met. Supplements aid in the building of lean muscle mass, improve recovery from training and events, and improve sports performance.

Supplements are intended to be used in conjunction with a nutritious diet and proper training routines and are sold as either powders (protein and creatine are most the popular) or meal replacements (pre-packaged powdered drink mixes or edible bars). Do bodybuilding supplements really work??

Click here to read the entire article.

Longevity: How to Live to 100

Image of a watch Certainly, genes are important and you’re much more likely to reach 100 if your parents and grandparents lived to a ripe old age. But even if they passed away at a relatively young age, maybe it was because they were heavy smokers or maybe they indulged in other unhealthy activities and so they died before fully reaching their lifespan potential.

The question is what should you be doing now to not only improve the quality of your life but also lengthen your lifespan and possibly make it to 100? There are no guarantees but researchers have found centenarians tend to share many of the traits outlined in the following article – traits experts advise you integrate into your daily life to improve your chances of reaching 100.

Click here for the remainder of the article


Seniors Improve Your Balance

But as we get older changes, such as diminished balance and poor depth perception, often occur that can make falls more likely. In fact, accidents are the sixth most prevalent cause of death in people over 75, with falls being the leading reason. Each year, about 2 million Americans over age 65 are injured in falls. Many factors contribute to making older adults susceptible to falls. These include: impaired vision and hearing, loss of strength and muscle tone, vertigo (a feeling that the things around you are spinning), arthritis, a stroke, changes in the alignment of your spine, a sudden decrease in blood pressure as you stand, as well as various illnesses such as Parkinson's disease.

In this article balance disorders and how you can reduce your risk of falling are discussed. The article also contains illustrated exercises designed to improve your balance. The article was written by Vincent Antonetti, Ph.D. and is from his eBook Senior Fitness - U.S. Edition, published by NoPaperPress.

Click here for the remainder of the article

How to Get Your Brain in Shape

A recent Harvard School of Public Health study found that women who walked at an easy pace (about 21 to 30 minutes a mile) for two to three hours a week did better on cognitive tests. In brief, to get brain benefits:
Woman thinking

  • Walk one to two hours each week at a faster clip (at about 15 minutes a mile); or
  • Bike, swim laps or play tennis for about 60 to 90 minutes each week; or
  • Jog for 30 to 60 minutes each week (at about 10 minutes a mile).

For additional benefits:

  • Walk four hours a week at a fast pace (at about 15 minutes a mile); or
  • Bike, swim laps or play tennis for about 2½ hours a week; or
  • Jog for 1½ hours each week (at about 10 minutes a mile).

Separation border showing various exercises

10 Fitness Fundamentals

This is a condensed version of "Guidelines for Personal Exercise Programs", a publication from the President's Council on Physical Fitness and Sports. Click here to view the complete article

Making a Commitment
A serious, long-term commitment of time and effort is critical. Be patient - don’t try to do too much too soon, and don’t quit before you have a chance to experience the rewards of improved fitness.

Checking Your Health
If over 35 and inactive for several years, consult your physician prior to starting any exercise program.

Definning Fitness
Fitness varies from person to person, and is influenced by age, sex, heredity, personal habits, exercise and eating practices.

Knowing the Basics
Basic components of fitness are: Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition.

A Matter of Principle
Select the right kinds of exercises for developing and maintaining each of the basic components of fitness (above) by using the following principles:

  • Specificity - Pick the right kind of activities to affect each basic component.
  • Overload - Work hard enough and long enough to overload your body to improve.
  • Regularity - At least three balanced, consistent workouts a week to stay fit.
  • Progression - Increase the intensity, frequency and/or duration of activity over time.

A Workout Schedule
How often, how long and how hard you exercise, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider.

Measuring Your Heart Rate
Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling, and other aerobic activities. Exercise that doesn’t raise your heart rate to a certain level and keep it there for 20 minutes won’t contribute significantly to cardiovascular fitness.

Controlling Your Weight
Balance your energy intake (food) and energy output (physical activity). If you take in more calories than your body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat.

Clothing
All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. The most important item of equipment for the runner is a pair of sturdy, properly-fitting running shoes.

When to Exercise
It’s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time.


Valuable Fitness & Exercise Links

MedlinePlus is a goldmine of health and fitness information from the world's largest medical library, the National Library of Medicine.

Physical Activity Guidelines for Americans The Federal Government's Physical Activity Guidelines for Americans describe the types and amounts of physical activity that offer substantial health benefits.

Mayo Clinic Online Fitness Center provides fitness information and expert exercise advice on starting an exercise program, staying motivated, preventing injury and more.

American Council on Exercise is a nonprofit organization committed to enriching quality of life through safe and effective physical activity.

Disabled Sports USA offers nationwide sports rehabilitation programs to anyone with a permanent disability.

Runner's Resource offers advice and guidance for the beginning runner on shoes, clothing, nutrition, training, racing, music and safety.

American Volkssport Association has a network of 350 walking clubs and organizes more than 3000 walking events per year in all 50 states. Meet friends and walk scenic trails at your own pace for health, fitness, and fun.

American Hiking Society organizes and coordinates nationally-recognized outreach, stewardship and recreation programs. Whether your interest is getting dirty, getting fit or simply getting outside, discover the fitness and social benefits of engaging with your local trail community.


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