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welcome to more changes in lifestyle...

lifestyle exercise

lifestyle diet
lifestyle exercise
lifestyle sleep
lifestyle relaxation
continued counseling...
fulfilling dreams....

Time is a companion that goes with us on a journey. It reminds us to cherish each moment, because it will never come again. What we leave behind is not as important as how we have lived.

played by Patrick Stewart, from the film "Star Trek: Generations"

Captain Jean-Luc Picard 

changes in exercising.....
exercise routines... find it exciting & enjoyable!

The End of Aerobic Exercise?
By Cecelia Yap
Hello there, anyone for aerobic exercise?

The aerobic exercise popularized by Jane Fonda in the late 1970's & early 1980's?

You know, the aerobic craze that took millions of Americans to group exercise classes for the first time?

You wore tights, leotards & thongs to the aerobic class.

You did non-stop jumping, kicking & running, twirling your arms, doing high knee lifts & punching the sky to throbbing music.... & sweated.....

You did it all with a vengeance!


The purpose was to rev up your heart beat & exercise your heart, to keep it in good shape.

And it was all about staying in shape as well.....

exercise routines... find it exciting & enjoyable!

Sorry to tell you that this kind of aerobic exercise is now on the wane, rapidly fading off due to emergence of new & innovative classes & techniques, i.e.:

1. Hybrid classes that work your body & mind

2. Calorie-burning workout classes with little stress on joints & muscles

3. Classes that alternate hard training with easy intervals

4. Relaxing Pilates / Yoga classes

For now, the popularity of this kind of aerobic exercise is sharply down from when it was the mainstay of fitness in America......

These statictics may tell you a thing or two about the sad, declining trend:

1. Less than half of the 300 gyms & health clubs surveyed by IDEA offered aerobic classes now. The survey concluded that the number of gyms offering aerobic classes would continue to decline

2. At its peak in the mid-80's, an estimated 17 million to 20 million Americans did aerobic exercise. But in 2005, there were only 5 million who did the exercise. The 2006's figure would show even a lesser number

Aerobic exercise instructors reckoned that this kind of aerobics exercise got lots of damages, especially when you engaged in high impact aerobic & did it for 6 or 7 times per week.

The hardest hit group was the instructors as they were pushing harder than anyone else & doing the exercise a dozen times per week......

However, apparently many who took this aerobic exercise were not spared the agony either......

They suffered from acute & overuse injuries due to high impact aerobic as their bodies weren't meant to withstand all those persistent pounding on their joints..... And most of them had problems with their backs, feet & hips.

However, you shouldn't blame it all on aerobics exercise for your problems. You would have problems from anything with persistent impact on your joints.

Take running or jogging or swimming.

If you do these exercises 6 or 7 times per week for more than 1 hour per session, you'll bound to stress your joints & muscles.

And for that matter, for any other exercises, if you're overdoing them, you'll bound to develop oversuse injuries & would encounter problems - muscle cramps, muscle pain, aches & pains in joints & tendons, swellings......

The correct way of doing exercise, any exercise, is to adhere to the motto - do it in moderation & with varieties.

exercise routines... find it exciting & enjoyable!

Moderation, meaning:

-Do cardio exercises such as running, jogging, cycling or swimming 3-4 times per week, for 30 minutes per session

-Do strength training 2 -3 times per week, for 20 minutes per session

-Do stretching 3 - 4 times per week, for 10 - 20 minutes per session

How about varieties?

Yes, just mix & change a little to spice up your exercise routine. For example, you could:

- Choose to do running on Monday, swimming on Wednesday, cycling on Friday........

- Add appropriate weight increment & reduce the number of reps in strength training

- Exercise outdoor instead of always exercise indoor

- Switch to indoor treadmill running or walking when outside weather is terrible

- Liven up your exercise session with lively music instead of just exercise in dumb silence......

Hey, it's up to your "creative" imagination to come up with "sparkling" varieties..... 

Would you say there's an end to Jane Fonda-type aerobics exercise?

Not necessary.

It depends on how you do the exercise.

I would say if you do it moderately, you'd benefit more from it rather than having problems.....

Once in a while, I still go for this type of aerobic exercise.......

It's a great way to keep my heart pumping & in good shape...... & I sweat a good hearty sweat!
just an fyi... read my personal story on the volunteering page to help see the point of "divergent thinking" for determining your exercise routine to end boredom!

changes in exercising.....


The Best Medicine Money Can't Buy
By Carol Krucoff

Physical Activity Can Prevent and Treat a Host of Ailments

Since ancient times, healers have recognized the curative power of physical activity. Yet only recently has scientific evidence confirmed this widespread belief that movement heals.

Today, virtually every form of medicine recognizes these basic truths:

  1. Simple exercise can have profound healing effects.
  2. Specific "healing moves" can help prevent and treat illness and optimize health.

These concepts are embraced by traditional healers and modern scientists, Eastern practitioners and Western physicians, alternative and conventional medicine advocates alike.

At a time when patients and health care providers are searching for safe, effective and inexpensive therapies, physical activity is an ideal self-care strategy to help prevent, relieve and sometimes even cure disease.

In "Healing Moves: How to Cure, Relieve and Prevent Common Ailments with Exercise" - a book written with my husband, Duke University cardiologist Mitchell Krucoff - we explore the latest scientific findings about exercise's therapeutic power and present 9 "healing moves" programs to help treat a wide range of common medical conditions including:

  • diabetes
  • depression
  • asthma
  • arthritis
  • high cholesterol
  • heart disease
  • osteoporosis
  • cancer

Our theme is that, in many ways, movement is an ideal medicine. It's extremely effective, free (or at least inexpensive), low risk, abundantly available, socially acceptable and simple to do. When compared to traditional treatments, such as drugs and surgery, the risk/benefit profile frequently is far superior.

In our remote-control culture, movement is a perfect prescription for prevention and treatment of America's epidemic of inactivity-related diseases.

Over the last few decades, study after study has shown that moving regularly enhances health, while inactivity impairs it. Physical activity can help some diabetics come off insulin and some hypertensives quit their high blood pressure medication.

It can lower cholesterol, ease arthritis pain, lift depression, relieve anxiety and help asthmatics breathe easier. It can help slow the aging process and boost both the quantity and quality of life.

Movement enhances the heart's ability to pump blood, the lung's capacity to fill with oxygen, the metabolism's ability to burn fat and the immune system's defensive power.

In fact, virtually every bodily system becomes stronger and more efficient with regular exercise. A growing body of research indicates that getting regular physical activity may be the single most important thing you can do to prevent disease and promote good health.


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read more about running!

visit this website - click here - to get some good information concerning exercise!
here are some other resources concerning changing your ideas, habits and views about exercise!

Loaded with mind, body and soul benefits, yoga does more than offer enlightenment and improved well-being. It can transform your sex life at its very core.

Children Increasingly Hitting Health Clubs to Get Fit

Last year, 1.3 million children ages 6 to 11 were members of a health club, according to the International Health, Racquet and Sportsclub Association. And as of April, a quarter of IHRSA member clubs surveyed had children's programs.

 Looking for more info concerning children?

children 101 is the networks's site primarily about children

from WebMd:
Exercise Can Overcome Obesity Gene
Study Shows Physical Activity Can Offset Genetic Predisposition for Obesity

11 Great Ways To Get Motivated

You know you've got to get moving. You resolve to park the car a few blocks from work, take the stairs and hit the gym after work. But a few weeks pass and before you know it parking spots start opening up right in front of the building, the elevator is already in the lobby, and you've worked late every night that week. It's not that you don't know how to get fit, you just can't seem to stay motivated. We all know people who are religious with their workouts. So, what's their secret?

We asked fitness experts and regular Joes alike how they stick with their routine. These methods keep them moving; maybe one will work for you.

Embarrass Yourself: Make a mark on your calendar every time you make it to the gym or park. Seeing your motivation,(or lack thereof) in black & white helps keep you going.

Suzanne Schlosberg & Liz Neporent, authors of Fitness for Dummies, Second Edition (IDG Books Worldwide, Inc., 2000) suggest:

"whether you write your goals on the side of your shoe or in your training diary, glancing at them on a daily basis will help keep you focused & motivated. Some people tape their goals to their bathroom mirror or refrigerators."

Do whatever works to make you remember what you promised yourself.

Join a Plan that Wouldn't Have You for a Member: So you're not Steffi Graf. That doesn't mean you can't join a tennis team. Richard Cotton, chief exercise physiologist for the American Council on Exercise says "joining a club, team, or finding an exercise partner…provides a support system & someone to simply share the experience with.

Often times just knowing someone will be asking you 'How's it going?' can be the difference between exercise success & failure."

Love Thy Neighbor & Love Thyself
You can't leave a neighbor standing on the corner checking her watch. She knows where you live. Miriam Nelson, Director of the Center for Physical Fitness at Tufts University and the author of Strong Women Stay Young and Strong Women Stay Slim (Bantam Doubleday Dell, 1999) says,
"When I make a date with a neighbor to go for a run I keep it and we have a great time." She also plans a regular appointment with her neighbors. "Saturday mornings several of my neighbors come over and we lift weights together; it's a great way to start the weekend," she says.
Challenge Yourself: Working towards an event - like a 5K walk or run, or an overnight bike trip to a faraway bed and breakfast - keeps you on track. Every time you exercise you'll be closer to meeting your goal.
"The minute you mail in your entry fee, you'll have a whole new sense of purpose. And the feeling of accomplishment you get from completing your event is like nothing else," say Schlosberg and Neporent.
Dance, Dance, Dance: "Music is a fantastic motivator," says Michael Olajide, Jr., a former professional boxer and inventor of Aerobox workout routines. "It can push you to do more and to exercise longer, even longer than you planned." Who doesn't get a surge of energy every time they hear their favorite tune? Plus, it's the perfect excuse to get that new CD.
Don't Count the Miles: "Don't workout to burn calories or lose weight," says Emme, plus-size model, author and columnist. "There are more important things than burning calories taking place during your workout. Newfound self esteem and stress reduction are just two positive aspects of many that come to mind."
If you're always focusing on burning off your morning doughnut, of course exercise seems like a chore. Try exercising for the sake of your health, not your body.

Find the Fun: Forget about the "no pain, no gain" attitude. "The mind, body & soul connection is very important here, don't forget to have fun," says Emme. Pick an activity you've always loved, like biking or walking outdoors. The more enjoyable it is, the more likely you'll stick with it.
Make It a Family Affair: "When I go for a run I entice one of my kids to go with me - he or she goes on their bike & I run. It's a great way to be together with my kids," says Miriam Nelson. Who better to egg you on than the ones who love you best.
Learn to Love Lycra: "Buying snazzy new workout shorts or comfy new cross-trainers can really get you fired up to work out, " say Schlosberg & Neporent. Once you realize how much better the right equipment makes a workout, you'll be loving your sports bra as much as soccer star Brandi Chastain.
Dive for Dollars: Money is the ultimate motivator. Put a dollar in a jar every time you make it to the gym. At the end of a month, treat yourself to a massage. You'll be at the gym more often than the trainers.
It's About Time: "My mood motivates me to work out, so timing is everything," says Kathy Kaehler, personal trainer & author. If you aren't up for a workout don't feel guilty about postponing. On the other hand, exercise has been known to improve a bad mood. Work out your aggressions in the gym instead of at home or work.

thank you for visiting more changes in lifestyle!