Here are some of the reasons why regular exercise could help with unhealthy job effects:

Exercise is an immune stimulant.  Exercise is known to boost the immune system up to 13% affording the body a better fighting against sickness and disease.  If you have a stressful job that does not allow for exercise, or you think your job is enough exercise, you may be missing one thing: exercise does not have to be strenuous like you are going for a new Olympic record!  A 20-30 minute walk may be all you need to activate your immune system.

A construction worker, for instance, may labor all day pounding cement block, tearing down walls, and doing a lot of heavy lifting.  Enough exercise, right?  Maybe so, but he could do with some stretching and calming exercises such as yoga and tai chi.

Exercise makes for improved digestion, raised metabolism, and therefore affords your body a better fighting chance against sickness and diseases. 
When you are well rested your body is better able to defend you against foreign invaders.  Lack of sleep is a major cause of high blood pressure.  About everyone I have met with high blood pressure have had their sleep patterns affected in one way or another.  Exercise helps correct sleep disorder by enabling the body fall asleep and stay asleep all night.

The skin is the largest organ of the body.  The skin is also a channel of elimination.  The main substance eliminated via the skin is water, in form of sweat.  The body gets rid of poisons and toxins through sweat.  Exercise ensures this process.

Did U Know?
There is more lymphatic fluid in our bodies than blood?  Lymphatic fluids…
Exercise also ensures proper bowel movement.  The bottom-line is when you exercise, things move…literally!

When you sweat and release wastes, the body needs to be re-hydrated.  Exercise improves hydration practices.  People who hardly drink water pant for it after exercise.  Proper hydration is key to the health of every organ and every metabolic process in the body.  See hydration…

The most common benefit of exercise is by far weight loss.  However, at Bushman fitness, weight loss is not an important concept as weight management.  Exercise provides a necessary means to proper weight management.  See weight management tips.

How & why
Exercise triggers asthma attacks
It is true that physical exertion can be an asthma-inducing trigger.  In fact, it is the chief trigger for about 90% of asthma sufferers.  Exercise is not the culprit here; it is the air, more particularly cold air, that triggers symptoms.

When you are at rest, or not physically exerting yourself, the air you breathe is warm, moist, and filtered by the cilia in the nose, sinuses and lungs.  The air enters the body slowly and dusts particles are more readily trapped by mucus in the airways.

During exercise, however, you breathe a lot faster usually through the mouth (no filters there, mind you!).  This brings dry, cool air to the lungs very quickly.  As a result, the harsh air causes the airways to tighten, the bronchi inflame and produces excess mucus narrowing the airways to make breathing difficult prompting a full on attack in asthma sufferers with the regular symptoms of coughing and wheezing that follow.

This process or effect is the same even for non asthma sufferers.  I suffer the same symptoms playing soccer outdoors in the cold of winter.  With proper control you can perform better and live like a non sufferer.  Jackie Joyner Kersee, Isaiah Thomas, and Dennis Rodman are perfect examples of elite athletes who got asthma under control to perform even better than us non sufferers!  See tips on controlling asthma here.

How do I exercise with asthma?
First, you want to ensure you have proper breathing techniques.  Practice deep breathing so you get accustomed to it and therefore get more air into the body.  Here’s how.

Then, before you exercise get a lung function test to measure how much air you are able to exhale, and how quickly.  Lung function tests confirm the presence of airway obstruction that improves with asthma treatment.

On the day of exercise, make sure you are feeling well, or there is no symptom, however mild, of an attack.

Measure your peak flow with a peak flow meter (peak flow meters measure lung capacity).  If your peak flow is less than 80, do not exercise.
 
Avoid exercising in bad weather.  If the weather outside is foggy, cold, or there is generally poor air quality and you set off to run a 5k, you are simply asking for it.

Warm up slowly and thoroughly before exercise.  Stretch, breathing deeply to enhance the stretch.  Follow up with a more comprehensive stretch after exercise.

Drink plenty water.  This should be a given, but most asthma sufferers “forget” to hydrate during exercise.  Hydration relieves bronchial dilation from dry air and makes for proper circulation and elimination of toxins that could constitute a risk.  See more on hydration here.

Use your inhaler before exercise, and keep it close during exercise.

If you experience an attack, stop.  Use your inhaler; sit up straight.  When the attack subsides, you may choose to continue.

Stop completely, if you have a second attack.  Your team mates will have to continue the game without you at that point!

Control asthma, don’t let it control you.  Respiratory health, and of course exercise is key to overall physical health.  Inactivity only makes the condition worse.  Of course talk to your doctor before engaging in any physical exerting regimen.  Remember, the goal is to thrive… not just survive!

Any blood pressure control program you go into always includes exercise to go alongside a healthy diet.  People with high BP should approach exercises with caution especially when on medication.  You may want to see tips on controlling BP levels first.  Here are a few exercises to consider to manage blood pressure levels:

The key to exercise helping blood pressure is strengthening the heart muscles.  Most people forget that the heart is a muscle, and so like every other muscle in the body, it needs exercise to boost its performance.  Heart-pumping workouts such as swimming can help lower pulse rate as well as blood pressure levels.  They also reduce the amount of circulating adrenaline in the body and relax blood vessels.

Resistance exercises with free weights or machines performed up to three times a week lowers blood pressure with a few side effects: they reduce body fat, increase muscle mass and boost metabolism.  Make sure you know how to use the machines at the gym properly, or else get a trainer to teach you to avoid injury.

Group exercise classes such as spin classes at the gym do a lot of good for the heart.  Make sure to ask your doctor or a professional trainer what your target heart rate should be before engaging in any strenuous exercise.  It is common for participants of such group exercise class to pass out in the gym.
Deep breathing exercises do a lot of good for blood pressure levels.  They allow the blood as well as other organs to be adequately oxygenated.  The heart is a little relieved of too much pressure, which makes it better able to function amidst the precipice.  

You do not have to hit the gym hard to exercise.  Ten-minute exercises throughout the day in between your busy schedule will go a long way.  Doing two to three 10-minute workouts can meet daily exercise required to boost heart’s health.  A 30-minute brisk walk may be enough to keep someone with moderate increase in blood pressure off medication.  The same can improve medication effectiveness for someone already on medication.

Fancy equipments are not needed, playing with the kids, daily housework, gardening, washing windows, rearranging furniture, using the stairs, stocking groceries, shopping on foot, all add up to exercise the heart can benefit from.

The mini trampoline is another great choice.  Jogging on a mini trampoline increases heart rate gradually, helps flush lymphatic fluids, and is easy on the joints.

See more calisthenics on “Weight-free Workouts”

Adopting proper workout strategies, regardless of whether you’re training at home or at the gym, will still produce the results you seek, even without barbells or dumbbells.

All you need is weight.  Yes weight, use yours.  You do have body weight right?! Olympic gymnasts train strictly with their body weight.  You too can use yours. The best part is the more weight you lose, the less weight you have to lift!  With a few simple moves and some space you can exercise at home.  Here’s how:

Squats

Squats work the quadriceps, hamstrings, and gluteus all at the same time.
Place feet shoulder-width apart, back straight.  Bend knees and lower your rear as if you were sitting down in a chair, keeping knees over your ankles. Check with a mirror by your side. 

Squats performed properly are great for strenghtening legs.

Make sure knees do not extend further than toes as you lower your rear.  You can practice with a chair to master movement.  Sit all the way down in the chair and stand back up.  Then lower rear very close to seat before standing back up.  Then, graduate to doing squats without chair.

Variations: lunges (Take a big step forward, keeping your spine straight.  Bend front knee to approximately 90 degrees.  Keep weight on back toes and drop back knee up to two inches from floor.  This variation works major muscles on lower body and improves balance.  Difficulty level: high). 

The dance lunge (the lunge stepping back and out to each side, with each lunge as if dancing. Difficulty level: high). 

The duck walk (stand facing a hallway, then turn to left slightly.  Squat down completely with fists clenched and held up high like a boxer.  Now move left foot in front of right, without standing up too high, pivoting on the ball of right foot.  Land left foot forward, heel first.  Repeat with right foot. Slight bounce does not matter.  There you have it, the duck walk. Difficulty level: wow!).

Push ups

Push-ups strengthen the chest, shoulders, triceps, and core muscles.  Lie face down, hands shoulder width apart, or more.  Feet a few inches apart with toes on the floor.  Head and body steady, push with palms upward from floor until your arms are almost fully extended.  Pause, lower body to about two inches close to the ground.

Variations: knee push up (lower difficulty level with this one.  Do push ups with knees on the floor. Difficulty level: easy). 

The diamond push up (clench both thumbs and index finger tips to form a diamond shape on the floor.  Difficulty level: high). 

Knuckle push-up (use first two knuckles instead of palm.  Difficulty level: intense).  One arm push up (regular push up with one palm.  Feet need to be placed wider apart.  Difficulty level: wow! mama). 

Elevated push up (normal push up with feet elevated on a chair or coffee table.  Difficulty level: very high).

The Diamond Push Up

The Jack knife push up (like the elevated push up, but move upper body closer to chair so you resemble a jack knife.  Difficulty level: extreme). 

The upside down push up (like the elevated, but feet are elevated so high entire body is almost up side down.  You might need to support feet on a wall or door. Difficulty level: you kidding me?!!!). 

The crocodile walk (from the push up position raise upper body slightly from floor.  Move one arm forward about one foot above head, while alternating knee is pulled forward close to stationary palm.  Repeat with other limbs to resemble a crocodile.  Difficulty level: no way!!).

Dips

Dips work triceps, deltoid, abdominal, and pectoral muscles.  Set a chair or bed behind you and place your palms on its edge.  From seating position extend legs out in front, straighten arms lifting rear from seat.  Keep back straight, move forward so back is away from seat and slowly lower yourself until your upper arms are almost parallel to the floor.  Pause, slowly return to the starting position and repeat. 

To reduce difficulty keep feet flat on floor closer to your support (bed or bench) and bend knees going down.

Then the abdominals. There are many ab workouts without weights. In fact, ab workouts without weights are more effective in building firmer abdominals. The abdominal muscles do not need to bulk up. That is what weights do, build muscles. Therefore, with body weight the ab muscles grow leaner and more defined as fat is burned off to leave you with more definition, or at least flat abs. Some of these workouts are: crunches, sit up, seated leg tuck, bent knee raises, and lying leg raises.

The number one way to build stronger bones is weight training.  This does not have to be grueling weight lifting

Light weight bearing exercises stimulates bone development.

sessions.  Light weight training too has strengthening effects on bone development.  The key is putting stress on the bones to force them to toughen up.

When the bones are stressed, the brain sends blood to the areas that feel the stress the most.  Blood carry nutrients to those areas and develop them new layers of bone to withstand that stress.  Weight training mounts pounds of stress on bones and so their development is enhanced.

Contact sports, especially martial arts have high impact on bone development.  No workout tasks the skeletal system like a martial arts workout.  From Tai Chi at the crack of dawn, to your living room Tae Bo video, up to the MMA, martial artists engage the skeletal system for development.

The bones of martial artists are different from the rest of us. From years of pounding on things, hitting things, and breaking different things, calcium deposits on the bones to toughen them.  When martial artists break stacks of wood or brick, cartilages in the hands and wrist absorb the shock, cushioning the impact.

The calcium structures of the bone get more numerous as a result of the trauma.  The stressed areas of the bone break down and are built back up, even stronger, denser, and harder.  In fact, they are actually changed.

Martial arts also exercise tendons and ligaments as it stretches them to their limits and force them to become stronger.  Drunken boxing, for example, challenges the martial artist to maintain a loose, flexible body, ready to counter attack from any position.

Skate boarding, ice skating, surfing and skiing also challenge balance and coordination, and put a good amount of stress on bones and joints.  This strengthens bones, joints and cartilages and enhance development.

Running is one workout that is guaranteed to put some pressure on the bones.  Runners generally have strong, well developed legs.  As they run, and their feet hit the ground bones and joints take a pounding, and over time and distance the pounding takes a toll on the bones that help them develop.  The feet are estimated to hit the groun

The secret of breaking is in the bones.

d 1,000 times per mile when we run.

Walking can also have similar impact on bones and joints as running.  Though not as helpful as running, walking (especially on sand) exercises tendons and ligaments, plus mounts steady pressure on the entire skeletal system.

One particularly good sport (or workout) for the bones, tendons and ligaments is soccer.  It combines the benefits of

Soccer: total structural system workout

running, the contacts and challenges of martial arts, and the coordination and timing of tennis.  It is estimated that a soccer player runs six miles per game on average.  This, of course, does not include the goalkeeper!

Hitting the gym to bench 300lbs is not the way to go here. What the body needs when stressed is light exercises that release tensed muscles, and relaxes the body.

The key is engaging in total body workouts that you enjoy (e.g. swimming, golf, running, cycling, etc.), that promote circulation, and gets the mind off stress, as well as burn off stress hormones. That way, the body can relax and function like before. Outdoors in the sun make an added benefit. Here are a few exercises that hit the mark:

Walking. It allows you breathe fresh air, provides  release of tight muscles, and hey, you can actually stop to smell the roses! My tip on walking to burn off stress is walking barefoot on grass. Fresh cut grass form short hard blades

Grass blades massage feet to calm nerves

that massage nerve endings under the feet to provide sensational calming of nerves and relaxation for the body.

Walking on sand at the beach also provide similar effects, plus breeze from the ocean and the view. You can’t beat that! If you enjoy running, by all means get in a few miles jog in. It will do a lot of good.

Playing with kids. My favorite workout to tame stress. Kids are ever ready to play. They scream and run and make it fun. If their laughter does not take your mind off stress nothing else will! A combo can be arranged: playing with kids barefoot on fresh cut grass. How about that!?

Fresh air can add impact to exercise to release tension

Tai Chi and Yoga. They provide all the right moves to release tension. Don’t worry about your mind still being on the stress, the balancing challenges they offer knocks stress out cold! Another tip: do your Tai chi and Yoga sessions out in the open, especially by the beach.

Playing drums. Banging on those giant drums with both hands out in the open makes music, provides a workout, and a feeling of accomplishment! Anything light, fun that encourages circulation, and gets the mind off stress is in. That’s the secret!

First on the Bushman’s countdown is squats. Why it delivers: The legs, especially the thighs, are the seat of 40% of our muscles. Squats work all the muscles of the legs at the same time (quadriceps, hamstrings, and gluteus). The squat is #7 because of difficulty in execution. Exercises must be performed properly to avoid injury. About 85% of people in the gym risk injury due to poor squatting technique.

Here’s how: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles. Avoid knees extending farther than toes.

The Bushman’s tip: Master the movement by practicing on a chair. Assume position; sit all the way down in the chair and stand back up. Next, don’t sit all the way down; barely touch the chair’s seat before standing back up. Lastly, kick off the chair, and do squats on your own.

#6. Lunges. Why it delivers: Like the squat, lunges work all the major muscles of the lower body, and earns a position over the squat because it adds improved balance. A good practice for the lunge is to take a big step forward, keeping spine straight. Then, bend front knee to approximately 90 degrees. Keep weight on back toes and drop the back knee three to four inches close to floor.

The Bushman’s tip: start slow and light. Increase difficulty (by holding equal weights on each hand) as you feel comfortable. Stepping backward and to the sides also throws in more challenge on balancing.

Push-ups makes #5 on our list. Why it delivers: Push-ups strengthen the chest, shoulders, triceps, and core muscles. The rear-end muscles, abdominals, biceps, triceps, and shoulder muscles are all engaged in the push up.

The Bushman’s tip: Start by leaning into high surfaces, such as kitchen counters, while standing. Then work your way to a desk or chair, and ultimately onto the floor. On the floor start with knees bent, then progress to toes on floor. Difficulty increases as feet are elevated. Up-side-down being the most difficult.

#4 Bent-Over Row. Why it delivers: it works all the major muscles of the upper back, the biceps, as well as the abdominals.

The Bushman’s tip: Master the move by performing the exercise without weights. Supporting body weight by sitting backwards on an incline bench can make practice easier.

Swimming makes our #3. Why it delivers: it works all the muscles in the body at the same time, and throws in balance, coordination and lung work into the mix.
No workout burns calories like swimming. It is not #1 on our list because it is affected by weather, access, finance, and skill.

Some argue, that the calories burned by swimming is over compensated by the appetite it works up. The boost it gives to the metabolism, however, ranks it high on the list. See the effects of metabolism on health on our Metabolism 101: getting a grip on yours.

The Bushman’s tip: when you work up a ravenous appetite from swimming, try not to eat like you will die if you don’t! Snack all day long, with fruits containing lots of juices, such as watermelons, pineapples, and oranges, in between your small meals.

#2: Running. Why it delivers: running works all the major muscles of the body, with special emphasis on the mid section. Most people carry a lot of weight on the stomach and waist area, that is where running hit’s the most. That is why long distant runners and big cats have very little and toned abs, they run!

Bushman’s Tip: Start by running short distances and gradually move up. The key is to constantly challenge yourself. Increase the distance (and/or speed) as soon as you begin to feel comfortable. Running up hills, and running with back packs uphill, in between other workouts all translate into pushing yourself.

The #1 workout on our list? Walking. No surprise, the bushmen of south Africa invented this workout! They do it all day everyday, and the result: prime fitness.

Why it delivers: it can be done anywhere, anytime, on a treadmill, in the park, at the beach, with no equipment other than a good pair of shoes…or not! It is so easy everyone can do it. A beginner should start by walking five to 10 minutes at a time, gradually moving up to 30 minutes per session. Walking time should be lengthen as they progress, before speed or incline.

Bushman’s tip: Pick up the pace for a minute or two, then back off for five to 10 minutes, or add short sprints within your walk. The key is trying not to remain in your comfort zone.

The best walk-workout is on the beach. Well, on sand I mean. It delivers greater results faster. you burn 20 to 50 percent more calories than you would walking at the same pace on hard surface. Plus, if it gets too hot, you can jump in the water.

Whatever you do, put your cell phones to rest during workouts, people!

If you are new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.

One of the easiest ways to increase energy and improve athletic performance is stretching.  Though often neglected, and misunderstood stretching plays a vital role in injury prevention, and heightened performance.  Stretching is one thing that is common to every animal.  Every animal stretches.  Dogs, cats, birds, the apes, fish, we have all seen them stretch often.  That is because they know that stretching is important. Don’t ask me how a snake stretches!

The benefits of stretching cannot be overemphasized; it:

• Ÿ  releases tight muscles.
• Ÿ  protects against injuries such as strains and sprains.
• Ÿ  prepares the body and mind for activity.
• Ÿ  increases blood flow and oxygen supply, therefore aids in handling stress.
• Ÿ  conditions the body for better performance
• Ÿ  improves flexibility and agility.
• Ÿ  makes for improved strength and speed, etc.

The objective of stretching is to relax muscles and release tension in various parts of the body.  Muscles are repeatedly shortened when exercised. Stretching performed slowly and regularly help reverse this shortening and release tension.  Here are The Bushman’s “rules” to the stretching game:

1. Never stretch a cold muscle.  Always warm up before stretching to allow blood to flow into the areas to be stretched. Dr Bill Holcomb, professor of athletic training at the University of Nevada, Las Vegas puts it like this “Warming up increases blood flow, which increases the temperature in the muscle, which makes the collagen fibers more elastic like a rubber band”.  A five-minute brisk walk or jog should do.
2. Do dynamic stretch before exercise, and static stretch after exercise.  The slow Yoga type movements, knee lifts, butt kicks, and waist rotations are good before exercise or sport, while the static hold-and-breath-deeply-for-15 minute-stretch are more applicable after exercise.
3. Start with the simple stretches like holding your arms over head.  Simple does not translate into less effective when it comes to stretching.
4. Never stretch to the point of pain. You should feel a stretch not pain.  When you feel pain, you are probably hurting yourself.
5. Do stretches that are applicable to you. Learn stretches particular to your sport or physical activity.  Think of the movements involved and do stretches similar to them.
6. Start slowly and gently.  The key is slow controlled movements.  Martial arts such as Tai Chi and Yoga make excellent stretch regimens.
7. Be sure to feel the stretch in the area that is stretched.  Feeling stretch or pain in areas not stretched may mean you should stop. Try not to push or bounce the stretch, it exposes you to injury.
8. Concentrate on your core (mid section -  stomach and lower back areas). It increases blood flow to extremities, and so helps with feeling drained.
9. Stretch all major muscle groups: arms, back, hips, hamstrings, quads, calves, to ensure total body conditioning.
10. Never hold your breath when you stretch.  Breathing deeply ensures proper stretching and better results.

See some stretch examples:  http://www.webmd.com/hw-popup/stretches

The Bottom Line

You have all these options and still do not know which way to go. “Do I try all of them and see which one fits me?” “Or should I remain a couch potato until it hits me?!”

Truth is, there are so many choices when it comes to choosing a fitness regimen. Pinpointing the one that is best for you can be daunting. There are dynamics to factor in: time, money, space, skill, safety, enjoyment, location, and other challenges and unique conditions to overcome, like medical impediments and pregnancy. You have help now, meet your best fitness program:

The best fitness program for you is the one that is designed to meet your needs no matter the challenges you face. After you carefully consider the dynamics of time and money, you need to ask yourself “What kind of fitness program would I like?” “Which one best meets my needs?” “Which one is easiest for me to stick with?” Follow these guidelines to answer these questions:

First, when you think of a fitness program, do not limit your vision to the gym with metal plates, barbells and dumbbells. Think out side the box: martial arts, tennis, golf, walking, mountain hike, kayaking, running and swimming. Okay, now how do you know which of these activities your body would respond to the most? The answer is in your blood. That’s right your blood type provides a guide to the type of physical activity you are most likely to benefit from.

• Blood Type A – are the gentle, noble athletes. They require calming, centering exercises like Yoga, Tai Chi, breathing exercises, walking, gardening, and singing.Blood Type B – are the soldiers, they excel at moderate physical exercises with mental balance like cycling, hiking, rock climbing, tennis, dancing, gymnastics, and swimming.
• Blood Type AB – are termed “assassins”, very versatile. They require combination exercises from Blood Types A and B. They are the cross training specialists. Engaging in calming exercises like painting (a picture that is!), Tai Chi, and sculpting is ideal for them. As well as including moderate exercises like tennis, swimming, and hiking in their regimen.
• Blood Type O – the Spartan warriors. They can take heavy blows, and dish out too! They thrive on intense, competitive workouts like running, aerobics, martial arts, boxing, rugby, and other contact sports.

Time of day to workout is next. Are you an early bird or you prefer evening workouts? Joining an early morning spin class is not a very good idea if you always need a cup of coffee to “resurrect” in the mornings! The class is more likely to bore you.

Are you a team player or a soloist? Is exercise a way to stay connected to friends and family, an opportunity to socialize? If so, you are inclined to group activities and gym classes. Is a group Yoga class your style or Yoga alone on the beach appeals to you more? If you like to train in secret like a Kung fu movie hero training in the woods to avenge the death of his family! Then you are more likely to stick to a regimen with solo-type workouts like running and swimming. Just make sure there is a lifeguard!

Are you self motivated or you need someone cheering you on while you exercise? Some people like structure and organization, others prefer to play by ear. An exercise class or program is a better option for the structured athlete, while pick up games at the local gym points to the care free person.

Exercise IQ Answers

1. Sweating while working out shows that you are working hard.  Answer:  False.  Sweating is not indicative of exertion.  It is merely a cooling mechanism of the body.  Though some exercises like walking does not make you sweat as much, there is a considerable amount of exertion.
2. Working with machines is safer because they make you do it right every time.  Answer:  False. Machines do not guarantee form.  Machines require proper adjustments and unless you are provided with guidance from an instructor or are familiar with the machine, there are more chances of making a mistake than getting it right. Comfortable use does not mean they are properly used.
3. During exercise, pain is laziness leaving the body.  Pain is a good sign.  Answer:  False.  Feeling pains while working out is a no no.  Though there should be some considerable amount of soreness days after workouts, pain during exercise may mean you do not have proper form or already injured.  Many injuries have been sustained on the no pain no gain premise.
4. Yoga is good for back pains.  Answer:  True.  Yoga helps with only muscle-related back pains.  It relaxes tight muscles with stretches and help strengthen core which prevents back pains from reoccurring.  It will not help in other back pain cases, like a ruptured disc.  It will make it worse.  Beware!!
5. Swimming is a great weight loss exercise.  Answer:  False.  Swimming provides a great workout for toning muscles and increasing lung capacity.  It is regarded as the exercise for every muscle in the body.  However, only those learning how to swim gain weight loss benefits, as they are new to the activity.Long hours’ swim is required to feel any weight loss benefit.  The weight lost from swimming is always often compensated by more food consumed from the heighten appetite it creates.  A swimming regimen lasting for months is recommended so that the body gets used to the increased metabolic rate, and hunger generated is adjusted to.

The Bottom Line

You have all these options and still do not know which way to go.  “Do I try all of them and see which one fits me?”  “Or should I remain a couch potato until it hits me?!”

Truth is, there are so many choices when it comes to choosing a fitness regimen.  Pinpointing the one that is best for you can be daunting.  There are dynamics to factor in:  time, money, space, skill, safety, enjoyment, location, and other challenges and unique conditions to overcome, like medical impediments and pregnancy.  You have help now, meet your best fitness program:

The best fitness program for you is the one that is designed to meet your needs no matter the challenges you face.  After you carefully consider the dynamics of time and money, you need to ask yourself “What kind of fitness program would I like?” “Which one best meets my needs?” “Which one is easiest for me to stick with?”  Follow these guidelines to answer these questions:

First, when you think of a fitness program, do not limit your vision to the gym with metal plates, barbells and dumbbells.  Think out side the box:  martial arts, tennis, golf, walking, mountain hike, kayaking, running and swimming.  Okay, now how do you know which of these activities your body would respond to the most?  The answer is in your blood.  That’s right your blood type provides a guide to the type of physical activity you are most likely to benefit from.  

• Blood Type A – are the gentle, noble athletes.  They require calming, centering exercises like Yoga, Tai Chi, breathing exercises, walking, gardening, and singing.Blood Type B – are the soldiers, they excel at moderate physical exercises with mental balance like cycling, hiking, rock climbing, tennis, dancing, gymnastics, and swimming.
• Blood Type AB – are termed “assassins”, very versatile.  They require combination exercises from Blood Types A and B.  They are the cross training specialists.  Engaging in calming exercises like painting (a picture that is!), Tai Chi, and sculpting is ideal for them.  As well as including moderate exercises like tennis, swimming, and hiking in their regimen.
• Blood Type O – the Spartan warriors.  They can take heavy blows, and dish out too!  They thrive on intense, competitive workouts like running, aerobics, martial arts, boxing, rugby, and other contact sports.

Time of day to workout is next.  Are you an early bird or you prefer evening workouts?  Joining an early morning spin class is not a very good idea if you always need a cup of coffee to “resurrect” in the mornings!  The class is more likely to bore you.  

Are you a team player or a soloist?  Is exercise a way to stay connected to friends and family, an opportunity to socialize?  If so, you are inclined to group activities and gym classes.  Is a group Yoga class your style or Yoga alone on the beach appeals to you more?  If you like to train in secret like a Kung fu movie hero training in the woods to avenge the death of his family!  Then you are more likely to stick to a regimen with solo-type workouts like running and swimming.  Just make sure there is a lifeguard!  

Are you self motivated or you need someone cheering you on while you exercise?  Some people like structure and organization, others prefer to play by ear.  An exercise class or program is a better option for the structured athlete, while pick up games at the local gym points to the care free person.

Exercise IQ Answers

1. Sweating while working out shows that you are working hard.

   Answer: False. Sweating is not indicative of exertion. It is merely a cooling mechanism of the body. Though some exercises like walking does not make you sweat as much, there is a considerable amount of exertion.

2. Working with machines is safer because they make you do it right every time.

   Answer: False. Machines do not guarantee form. Machines require proper adjustments and unless you are provided with guidance from an instructor or are familiar with the machine, there are more chances of making a mistake than getting it right. Comfortable use does not mean they are properly used.

3. During exercise, pain is laziness leaving the body. Pain is a good sign.

   Answer: False. Feeling pains while working out is a no no. Though there should be some considerable amount of soreness days after workouts, pain during exercise may mean you do not have proper form or already injured. Many injuries have been sustained on the no pain no gain premise.

4. Yoga is good for back pains.

   Answer: True. Yoga helps with only muscle-related back pains . It relaxes tight muscles with stretches and help strengthen core which prevents back pains from reoccurring. It will not help in other back pain cases, like a ruptured disc. It will make it worse. Beware!!

5. Swimming is a great weight loss exercise.

   Answer: False. Swimming provides a great workout for toning muscles and increasing lung capacity. It is regarded as the exercise for every muscle in the body. However, only those learning how to swim gain weight loss benefits, as they are new to the activity.

   Long hours’ swim is required to feel any weight loss benefit. The weight lost from swimming is always often compensated by more food consumed from the heighten appetite it creates. A swimming regimen lasting for months is recommended so that the body gets used to the increased metabolic rate, and hunger generated is adjusted to.