Understanding Rowing for Fitness

Whether you do it out on a lake or in the comfort of a gym, rowing can actually be a great way to improve your fitness. Like the bench press, rowing is an exercise that works almost all of your major muscle groups and helps strengthen your core as well. If you've ever met someone who rows regularly, you've likely noticed that he has large forearms, strong shoulders and a chiseled back. These are just some of the features that you can enjoy if you use rowing regularly as part of your exercise routine. If you would like to do this, there are a few things that you should understand about rowing and the positive effects that it can have on your body.

How to Row for Fitness

Before you begin rowing, you should work with a trainer or someone equipped with knowledge about it to make sure that you're doing it properly. Rowing involves moving your arms, legs and torso systematically in order to row properly. Without the proper timing, you will likely find rowing to be difficult and you may even hurt yourself by putting too much stress on particular body parts. Rowing requires you to be seated with your legs out in front of you for leverage and your arms holding either oars or a piece of equipment that simulates oars. You then pull back in order to simulate a rowing motion, pressing your legs forward and arching your back as you work your shoulders. From there, you let momentum bring your arms back forward as you bend your legs and get ready for the next repetition.

How Rowing Helps

Because rowing involves the use of so many muscles, you can use it to tone and strengthen all of them. Your shoulders will likely bear the brunt of the pain during rowing and, as a result, likely become the strongest if you use rowing for fitness. However, the muscles in your arms, specifically your forearms, will also become toned by rowing. You can increase the range of motion in your shoulders, hips and back by rowing. And, last but certainly not least, rowing can be used as an aerobic activity. So by going through the rowing motions, you can increase your heart rate, burn calories and over time lose weight. As you can see, there are many benefits that your body will enjoy if you decide to take up rowing for fitness.

Getting Started

If you are using rowing for fitness, you're likely going to do so at the gym. Before you get started, make sure you understand exactly how the rowing machine works in order to prevent injury and maximize your workout. You should also realize that rowing is a rather strenuous exercise, so don't use it everyday and always give your body the time it needs to rest. But when used alongside other forms of cardio, rowing can be a great way to work on your fitness and improve the strength and flexibility of the muscles in your body.

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Attention, Exercise Haters: Everyday Activities Improve Fitness

You don't have to go to the gym to boost your fitness level. Simply walking around the office, taking the stairs instead of the elevator or doing household chores can help, a new study says.

The results suggest so-called incidental physical activities, or activities in your everyday life that are not exercise per se, but get you moving nonetheless, can measurably improve fitness.

In the study, the more time a people spent on incidental physical activities, and the more intense the activity was, the better their cardio respiratory fitness, a measure of their aerobic fitness level.

Most of the benefit was attributed to moderate physical activity, such as brisk walking or climbing stairs, rather than light physical activity, such as cooking or window-shopping, said study researcher Ashlee McGuire, a kinesiology graduate student at Queen's University in Canada.

The researchers estimated a 30-minute increase in moderate physical activity achieved through everyday activities could reduce the risk of cardiovascular disease by 15 percent.

"It's encouraging to know that if we just increase our incidental activity slightly — a little bit more work around the house, or walking down the hall to speak with a co-worker as opposed to sending an email —we can really benefit our health in the long-term," McGuire said.

Unintended exercise

The study, conducted in Canada, involved 135 inactive men and women who carried extra pounds around their belly. Participants wore an accelerometer around their waist for one week to track their movements. The researchers measured their cardiorespiratory fitness with a treadmill test.

None of the participants met government recommended levels of physical activity (which are the same in Canada and America) that advise people to get 150 minutes of moderate-to-vigorous physical activity per week, achieved through bouts of exercise sustained for at least 10 minutes at time.

On average, the participants accumulated about 300 minutes of incidental physical activity, 20 minutes of which were intense enough to be classified as moderate physical activity.

Those whose incidental physical activities were more intense and longer had better cardio respiratory fitness. Moderate physical activity, but not light physical activity, was a predictor of cardio respiratory fitness.

Skip the gym?

The findings counter the idea that, to improve your fitness level, you have to elevate your heart rate to a considerable degree and maintain the activity for at least 10 minutes, the researchers said.

However, this doesn't mean you should skip the gym entirely. If incidental activity can improve your fitness, then structured activity, in which you intend to break a sweat, would be even more beneficial, McGuire told MyHealthNewsDaily.

The article was published in the April issue of the journal Medicine & Science in Sports & Exercise. 

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5 Tips to Quickly Increase Your Metabolism

The best way to lose weight is to increase your metabolism. Your metabolism manages how fast and effectively you expend energy and process food. The higher your metabolism, the more efficiently your body burns calories and the faster your lose weight. Although many factors that affect your metabolic rate, such as age and genetics, are out of your control, there are simple steps you can take to give your metabolism a much needed boost.

1. Eat Well

Eating a well balanced diet of protein, grains, fruits and vegetables is the easiest way to jump-start your metabolism. Consuming healthy foods gives your body the fuel it needs to function properly. You expend a lot of calories digesting and breaking down proteins and complex carbohydrates, which in turn speeds up your metabolism. These foods also aid the formation and development of lean muscle mass. The more muscle mass you have, the faster you burn calories.

2. Eat Small Meals

Instead of eating the traditional three meals a day, try eating five or six smaller meals. Make sure your mini-meals include a portion of some protein and a side of fruit or vegetables. By eating every 3 or 4 hours, you're giving your body a constant supply of food to digest. This helps keep your metabolism going throughout the day.

3. Stay Hydrated

Your body is like an intricate machine and your metabolism is one of its many functions. It needs plenty of water to run at its optimal level. Drinking 8-10 glasses of water every day will keep your metabolic rate up and will help you shed the pounds. Also, studies indicate that drinking cold water, in particular, can temporarily increase your metabolism. Your body needs to exert energy in order to warm the liquid, and this causes a spike in your metabolism.

4. Start a Weight Training Program

Muscle burns more calories than fat. A great way to build muscle and increase your metabolism is to incorporate weight training into your exercise regime. Weight training helps you build muscle by breaking the fiber of existing muscles. In order to rebuild and strengthen those muscles, you have to use up a lot of calories. This in turn boosts your metabolism. Supplement your weight training program with some cardio and the pounds will melt away.

5. Get Plenty of Sleep

A good night's sleep is an essential part to any weight loss program. As you sleep, your body releases melatonin and other growth hormones that help to repair damaged muscle fiber and strengthen your metabolism. If you don't get enough rest, your body's metabolic functions don't work as well as they should. As a result, you can not process carbohydrates as well and your unused energy is stored as fat. Sleep deprivation also leads to the release of a hormone called cortisol which increases your appetite and makes it more difficult for you to lose weight. Therefore, it's important to catch your Z's. Doctors recommend between 7 and 9 hours for the average adult.

By making these small adjustments, you will not only experience a boost in your metabolism, you'll also experience an improvement in your overall health and physical fitness.

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9 Fitness Tips for a Killer Body

DON FLOOD

HOW TO MOVE

Do it in threes
"Any workout has three variables: weights, intensity, and volume," Hood says. To keep your body guessing, focus on one variable per workout: Increase the weight but lower the number of reps one day; lower your standard weight but add a set the next; use your standard weight but do more reps faster on another.

Don't give up on the pullup
Pullups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can't squeeze one out? Hood suggests doing plank pulls: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.

Row your boat
Before you strength train, spend 10 minutes on a rowing machine to get blood flowing to all the muscles and joints in your body. "It's better than a treadmill or a stationary bike because it engages your upper body and core, not just your legs," Hood says.

Short-circuit your routine
Blast fat with a circuit that includes strength training and cardio: Do a set of push-ups, jump rope for a minute, do a set of squats, jump rope again; continue to alternate strength and cardio. "You're building muscle while keeping your heart rate high," Hood says.

HOW TO MUNCH

Minimize refined carbs
Out: most breads, cookies, chocolate, white rice, nearly every cereal, honey, and anything with corn syrup or sugar. "As soon as you swallow a refined carb, it starts to spike your blood sugar, which produces excess insulin, a hormone that can be responsible for holding on to fat stores," Hood says.

Eat five times a day
That means three meals and two snacks: one between breakfast and lunch, and one between lunch and dinner. "You'll have a steady stream of energy; plus, less food more often isn't as taxing on your digestive system as three big meals," explains Hood, adding that five daily feedings stabilizes your blood sugar, so you won't have crazy mood swings or hunger pangs.

Up your protein
Hood suggests a Zone-inspired diet--a balance of protein, complex carbs, and fat in every meal and snack--to protect against insulin overload. The benefit of high-quality protein, like chicken, turkey, and low-fat Greek yogurt: It contains amino acids, which help muscles recover after workouts. 

Limit your liquids
Ditch juices, vanilla lattes, and sodas--all have unneeded sugar and calories. "You drink for three reasons," Hood says: "If you're thirsty, drink water. If you need stimulation, drink black coffee. If you want to take the edge off, choose a vodka martini or a similar non-mixed, simple drink. In other words, no mojitos." 

Yes, that means diet soda, too
Although the science on the fake sweeteners used in diet sodas is still undecided, Hood is against them. "The sweeteners may elicit an insulin spike or, at the very least, psychologically prepare you for something sweet, but there are no calories to back the signal," he says

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10 Workout Secrets From the Pros

Getting and staying fit can be a challenge. For many of us, it's hard just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life?

1. Be Consistent

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength training. Even 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

3. Set Realistic Goals

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

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Lung Capacity Test

The lung capacity test will need to be done with either a simple Spirometry lung function test. It measures how much and how quickly you can move air out of your lungs.This test will often be performed by either a Doctor or fitness professional.

Once you have a reading, use the charts to gauge your performance. Aim to repeat the test three times, and use your best score.

Lung volume is the total amount of air that you can breathe out after taking a deep breathe in.

Lung volume usually depends on your age, sex and height - being largest at around 20-25 years.

Men normally have bigger lungs than women and taller people generally have larger lungs than shorter people.

Factors such as fitness and smoking will also effect your scoring.

The fitter you are, especially with aerobic based exercises such as swimming - running - cycling will all help increase your lung volume.

There is not really a lot worse you can do to your body than smoke - the tar deposits in your lungs, reducing the size of your lungs and greatly impairing the function that you need them to perform.

Quiting smoking will help your body to begin the repair process that you have created and over a short amount of time give you greater gains in both lung strength and volume.
 

MEN NORMAL VALUES
AGE Þ HEIGHT ß	18-25	26-35	36-45	46-55	55+
64	580	605	610	575	560
65/67	590	620	615	590	565
68/70	600	630	625	600	575
71/73	610	640	635	610	590
74	620	650	645	620	600

WOMEN NORMAL VALUES
AGE Þ HEIGHT ß	18-30	31-40	41-50	51-60	61+
58	450	455	445	425	405
59/61	460	465	455	435	415
62/64	470	475	460	445	425
65/67	480	485	475	460	440
68	490	495	485	470	445

MEN		WOMEN
EXCELLENT	+60	+60
GOOD	+30 > +59	+25 > +59
AVERAGE	-29 > + 29	-24 > +24
BELOW AV.	-30 > - 69	-25 > -59
POOR	-70 > - 99	-60 > - 84
CHECK	-100	-85

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Aerobics & Lung Capacity

Aerobic Exercise

Aerobic exercise -- such as in running, biking or swimming -- occurs with continuous use of your large muscle groups. The increased demand for oxygen from working muscles requires that your heart and lungs adapt, leading to increases in your heart rate as well as breathing rate and depth. The Centers for Disease Control and Prevention recommends at least 150 minutes of aerobic exercise per week for adults.

Lung Capacity

Lung capacity can be characterized in several different ways. It is commonly divided into smaller volumes or capacities that relate to physical or physiological function. Total lung capacity is the amount of air in the lungs after a maximal inspiration. The strength of your inspiratory muscles and the physical properties of the lungs and chest wall determine your total lung capacity. A healthy adult male will have a total lung capacity of about 6 liters. The factors contributing to the volume of your total lung capacity also determine your vital capacity. This is the amount of air you can forcefully exhale after a maximal inspiration. These two capacities set the limits of your tidal volume, or the amount of air you breathe in and out with each breath, which is approximately 1/2 liter.

Effects During Exercise

During exercise, the lungs must work harder to supply the increased oxygen required by the working muscles as well as exhale increased carbon dioxide. This is accomplished by increasing both the rate and depth of breathing. The tidal volume increases substantially during strenuous exercise from the resting volume of 1/2 liter to as high as 3 liters. This means that each breath in and out moves approximately six times as much air during exercise as during the resting state.

Training Effects

Regular aerobic exercise has little or no impact on lung function or on your lung volumes as explained by Jeremy Barnes Ph.D., an associate professor at Southeast Missouri State University in “Scientific American.” However, training can increase the strength and stamina of muscles used for breathing. This may lead to decreased fatigue and potentially a small increase in your vital capacity, or the maximal amount of air you can exhale from your total lung capacity.

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