Health and Exercise Tips and Information

Research studies have shown that people who exercise are healthier and happier than those who do not. It proven that the more physically active a person is, the lower the risk of suffering a heart attack. Continued physical activity throughout life helps to ward off many diseases including osteoporosis, a leading cause of disability in people over 50. Exercise can also help relieve anxiety and tension.

Staying fit depends on regular exercise, proper foods and regulated caloric intake. Moderate and regular exercise offers many benefits. Make sure you take into consideration your age, physical condition, and ability when choosing an exercise plan. If you have health problems, you should also consult your physician.

Get Your Walk On!
Walking is considered by most health professionals to be the best non-strenuous activity for your heart and lungs. A brisk walk for at least 30 minutes each day can take weight off and keep it off!  The chart below gives you an idea of the amount of walking you need to do to burn calories.  We realize it seems like a lot of walking  for a small amount of food, but don't let this discourage you; walking provides many health benefits in addition to burning calories.

 Food Calories Minutes to walk off
 Bacon - 2 strips 100 20 minutes
 Bagel (4 oz) 289 57 minutes
 Beer 148 30 minutes
 Bread (one slice) 69 14 minutes
 Brownie - no icing - 2" square 129 26 minutes
 Cake - 1 piece 358 70 minutes
 Cheeseburger w/bun (1/4 lb) 552 110 minutes
 Cookie, Chocolate Chip (1/2 oz) 48 9.5 minutes
 Cookie, Oatmeal Raisin (1/2 oz) 59 12 minutes
 Cookie, Peanut butter (1/2 oz) 76 15 minutes
 Cookie, Sugar (1/2 oz) 76 15 minutes
 Doughnut 150 30 minutes
 French Fries (3/4 cups) 457 90 minutes
 Lasagna - meat 321 65 minutes
 Macaroni and Cheese (1/2 cup) 79 16 minutes
 Milkshake  500 100 minutes
 Onion Rings (1/2 oz) 157 32 minutes
 Pie - Apple - 1 slice 375 75 minutes
 Pizza w/cheese 203 40 minutes
 Popcorn (buttered) 2 oz 458 90 minutes
 Potato chips (10) 100 20 minutes
 Soft drink 155 31 minutes
 Spaghetti w/meat sauce 350 71 minutes
 Spaghetti w/tomato sauce 250 50 minutes
 Wine (white 3.5 oz) 114 23 minutes
The above chart is based on research we have compiled and is only an estimation based on average 150 pound person walking approximately 3 mph. Many factors must be considered to determine the exact amount of calories burned by walking for each individual.


Your Healthy Weight


Use the below chart to determine if you are within the healthy weight range for your height and body build:
 
Height/Weight Tables          
               
Men       Women      
Height/Weight Tables Small Frame Medium Frame Large Frame Height/Weight Tables Small Frame Medium Frame Large Frame
5'2" 128-134 131-141 138-150 4'10" 102-111 109-121 118-131
5'3" 130-136 133-143 140-153 4'11" 103-113 111-123 120-134
5'4" 132-138 135-145 142-156 5'0" 104-115 113-126 122-137
5'5" 134-140 137-148 144-160 5'1" 106-118 115-129 125-140
5'6" 136-142 139-151 146-164 5'2" 108-121 118-132 128-143
5'7" 138-145 142-154 149-168 5'3" 111-124 121-135 131-147
5'8" 140-148 145-157 152-172 5'4" 114-127 124-138 134-151
5'9" 142-151 148-160 155-176 5'5" 117-130 127-141 137-155
5'10" 144-154 151-163 158-180 5'6" 120-133 130-144 140-159
5'11" 146-157 154-166 161-184 5'7" 123-136 133-147 143-163
6'0" 149-160 157-170 164-188 5'8" 126-139 136-150 146-167
6'1" 152-164 160-174 168-192 5'9" 129-142 139-153 149-170
6'2" 155-168 164-178 172-197 5'10" 132-145 142-156 152-173
6'3" 158-172 167-182 176-202 5'11" 135-148 145-159 155-176
6'4" 162-176 171-187 181-207 6'0" 138-151 148-162 158-179

 

Exercise Plans

There are many exercise plans to help you get in shape. Try some of the plans below:

Discover Secret Bodyweight Exercises and workouts that are guaranteed to add explosive muscular strength, blast away unwanted stomach fat and drastically increase your flexibility...

9 Unique Fitness Ebooks
- Muscle-Building, Fat Loss, and Some Of THE Most Unique Exercises on the Planet!

Adonis Effect - Subconscious physical attraction unleashed! Transform your body today.

Fearless Bodies Fitness and Workout Program - Get fit and gain a fearless body in just 20 minutes a day, 5 days per week. Amazing quality and professional system designed by Sean Holmes (division 1 baseball player) and John Beall (Sgt in the United States Marine Corps).

Ripped Abs - Your Six Pack Solution - Unique Method burns belly fat 357% faster than ever before and without long boring workouts, or starvation diets.

Triathalon, Running, Cycling and Swimming Products.

Fitter than the Pros - The training, mindset, and diet secrets of the leading fitness pros revealed!

Discover The "Backstage Secrets" that the most successful Fitness, Bikini, Model and Bodybuilding Competitors use to dominate their competition and land on the cover of famous Fitness Magazines with Brian Cannone's Stage Ready Nutrition & Training.

 

 

Exercise Calculators

As you exercise, your body burns calories. The chart at the right provides information on the approximate amount of calories burned for specific exercises. The information is based on a 150 lb. individual, so you should adjust according to your weight.

Use this exercise calculator to search over 100 physical activities and discover how many calories you burn during exercise.

Try this “Get Moving! Calculator” to see how many calories you expend doing your favorite exercise or activity.

Choose from a variety of exercises and activities to see how many calories you burn when performing them. Calories Burned Calculator

Calories per hour Calculator - Choose from hundreds of activities to see how many calories they burn, or calculate how many calories you burn in 24 hours.



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Publications:



Maximum Fitness - Maximum Fitness Magazine features the latest on health and fitness for the body-conscious man. It includes expert advice on training and nutrition, as well as sport-specific training routines. Every issue provides the tools to help you get into better shape as quickly and completely possible. It's editorial content is presented the way real guys communicate. No B.S. Just results!




Shape - Shape Magazine helps women develop a healthy lifestyle to last a lifetime. Upbeat, lively and truthful, Shape gives you instantly useful techniques to make exercise and fitness more varied and fun, helps you trim the fat, and keeps today's woman challenged and motivated to look and feel her best. With each issue of Shape Magazine also comes great recipes, fashion tips, horoscopes, and beauty advice.

 

Diet Programs


DietMaster 2100 Nutrition Software - Personal Deluxe Edition Diet Software with Calipers, Awarded 2010 Best Diet Software - Top Ten Reviews

 

Activity Chart

The chart below tells you how many calories you burn per hour when performing specific exercises. So enjoy that treat and then GET MOVING!

 Activity   Calories per hour 
 Bicycling, 5-1/2 mph  210
 Bicycling, 13 mph  660
 Bowling  270
 Domestic work  180
 Driving a car  120
 Gardening  220
 Golf  250
 Lawn moving  250
 Roller skating  350
 Running, 10 mph  900
 Sitting  100
 Skiing 10 mph  600
 sleeping  80
 Square dancing  350
 Squash and handball  600
 Standing  140
 Swimming (mederate speed)  300
 Tennis  420
 Volleyball  350
 Walking, 2-1/2 mph  210
 Walking, 3-3/4 mph  300
 Wood chopping/sawing  400
Source:  Material prepared by Robert E. Johnson, M.D., Ph.D and collegues, University of Illinois  
 As published in Volume Library 1 Copyright 2001 The Southwestern Company.