Cross Training for Fitness and Weight Loss
May 16, 2010 by Daily Health
Filed under Fitness, Health, Weight Loss
The numbers on the scale are not usually a good indication of whether you are fit or fat. Composition of body tissue or Body Mass Index (BMI) is more important than anything a plain scale can tell you. Men should have less than 14% overall fat on their body while women should have less than 20%. As little as 2% more than these numbers are considered obese–even if the scales indicate otherwise. A mirror gives a better indication of how you look than a set of scales. It can also be a great motivator to get you off your butt and get healthy.
You need some fat on your body. It acts as padding for internal organs and as insulation. Excess fat leads to diseases like; diabetes, gout, high blood pressure, coronary artery disease, liver and gallbladder problems.
The human body is like a machine except it works through heat-exchange. It works on the basic principles of energy physics. A caloric balance is the total amount of calories you take in minus the total amount of calories that the body expends. When the calories you take in aren’t used by bodily functions and the excess calories burned off–they turn to fat. It’s that simple.
Since the human body is made up of energy, the laws of physics state that energy is transformed rather than destroyed. A calorie unit is also energy and fuel for the body. It takes 3500 calories to equal one pound. If those calories aren’t used, it becomes a pound of fat. The body was designed to prepare itself for famine. If you want to lose a pound you need to burn off 3500 calories or take in 3500 less each day. The healthy solution is to cut some of those calories and work off the rest.
Winning the War Against Fat
Health and fitness experts suggest two main things to help people lose weight.
1. Consume fewer calories and make better food choices.
2. Start an exercise program.
Many people become bored doing the same old routine every day. It starts to feel more like a job than something you do for fun and health benefits. They key is to change up your routine often, try different exercises. You can walk, swim, ride a bike, do aerobics, play tennis; any number of things to break the monotony of the same old thing every week.
Another good suggestion is cross-training.
Wikipedia’s definition of cross training: Cross-training (also known as conditioning) refers to training in different ways to improve overall performance. …
en.wikipedia.org/wiki/Cross-training
Cross training offers a variety of benefits for fitness and fat loss. It builds up strength and endurance of the heart, lungs, and blood vessels.
Cross training has three basic components:
1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation.
2. Strength training and weight lifting to strengthen the muscles.
3. Yoga or other stretches to improve joint mobility, flexibility to prevent injury or to help relieve aches and pains.
Endurance exercises include; walking, jogging, running, swimming, biking, and aerobics.
Making changes in your daily lifestyle to include consuming less calories, making better food choices, and incorporating cross training into your daily routine will help you get in shape, feel great and lose weight.
And please don’t buy into the myth that women who life weights will get bulky. The women who do this on purpose spend hours a day in the gym.
Image courtesy: http://farm4.static.flickr.com/3411/3243982995_44483fb401.jpg?v=0
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