This illuminating and captivating book by psychologist Mariana Caplan explores the practice of discernment on the spiritual path. Through…

We’ve come a long way in the fitness world (yes, I used to wear leg warmers and lift pink dumbbells) but there are still myths out there that persist despite the best efforts of fitness experts everywhere. One of those myths is the one about the fat-burning zone - you know that one, right? It says that working out at a lower intensity will help you burn more fat.

I’ve written quite a bit about this and was drawn back to the topic when I read an article in the October 2009 issue of the IDEA Fitness Journal. In “The Fat-Burning Zone,” Dr. Jason Karp talks about this myth stating that our bodies do rely on fat as fuel when we’re working at a lower intensity. As the intensity increases, we use more carbs for fuel.

That sounds a lot like fat-burning but, here’s what’s important: Just because you use fat doesn’t mean you actually burn more fat. In fact, if your goal is to lose fat, higher intensity exercise burns more calories overall. As Dr. Karp puts it, “What matters is the rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat.”

The bottom line? Lower intensity exercise is great for a variety of reasons but, if your goal is to lose fat, incorporating some higher intensity workouts (particularly interval training) will get you closer to your goal.

What do you think about the fat-burning zone? Leave a comment and tell us about it.

More About the Fat-Burning Zone

• Working in Your Fat-Burning Zone
• How You Can Really Burn More Fat
• The Truth About Burning More Fat

_Source:

_{Karp, J. “The Fat-Burning Zone.” IDEA Fitness Journal, Oct 2009.}

The Truth About the Fat Burning Zone originally appeared on About.com Exercise on Friday, October 30th, 2009 at 07:00:44.

Permalink | Comment | Email this

I love gadgets, particularly gadgets that relate to exercise and working out - I know, I should probably go out and get a life. Until I find one, I’ll happily continue reviewing exercise gear and gadgets that are worthy of the discerning exerciser.

This week, I’ve posted a review of the Philips Activity Monitor. This little gadget, which is about the size of a Wheat Thin, fits in your pocket and monitors your body’s movement throughout the day, letting you know (with flashing green indicator lights) how close you are to your activity goals. I love almost everything about the monitor and the website, which gives you cool graphs to track your goals. I did have a few issues with it as well, which you can read about in my review. Don’t forget to leave a comment if you’ve had any experience with the Philips Activity Monitor.

Next up is my review of the Polar FT40 Heart Rate Monitor. I love the look of this watch and I also like the innovative features included - like the EnergyPointer and the Fitness Test. I’m not sure every exerciser would like this particular model, especially those who like to have more control over setting their own heart rate zones, but there are some great features that some exercisers might like.

Do you have a favorite heart rate monitor or other exercise gadget that helps motivate you? Leave a comment and tell us about it.

New Reviews: Philips Activity Monitor and Polar FT40 Heart Rate Monitor originally appeared on About.com Exercise on Thursday, October 29th, 2009 at 07:00:43.

Permalink | Comment | Email this

One of the hardest parts of losing weight is giving yourself permission to put yourself first. That’s something a lot of us struggle with, including our successful weight loser of the week, Grandma B. At 55 years old, Grandma B realized she need to make some changes in her life if she wanted to avoid future health problems. She had a hard time doing this before because:

“Somehow I equated taking time for exercise as being selfish. There was always a meal to prepare, or something “more important” to do. It finally dawned on me I may never be around long enough to enjoy the fruits of my labor . . . I want to enjoy my husband, our kids and grandchild. I need to be healthy and active to do that.”

That’s a powerful statement and something many of us can relate to. Read more about Grandma B’s amazing weight loss story and share your own success story.

Reader Success Story - How Grandma B Lost 130 Pounds originally appeared on About.com Exercise on Wednesday, October 28th, 2009 at 09:57:54.

Permalink | Comment | Email this

The Catholic Pontifical Council for Interreligious Dialogue has issued a statement of goodwill to Hindus (http://www.speroforum.com/site/article.asp?idCategory=33&idsub=122&id=21135&t=Vatican+makes+proposal+to+Hinduism) at the start of…

I’m all about finding new ways to work the abs, which is one reason this exercise has become one of my favorites. The figure 8 involves passing the kettlebell from hand to hand behind the legs as you make a figure 8 motion. This move works on activating the stabilizer muscles of the core while also challenging your balance and coordination.

I love this move as a warm up before a dynamic ab workout or just as a way to make my clients stare at me in confusion. It does require concentration and you’ll want to start slowly to avoid dropping the weight (which does tend to happen, so do this move on a mat to be safe).

Do it right: Hold a medium kettlebell in the right hand (I used a 10-lb weight here) with feet hip-width apart and lower into a squat. Bring the weight between the legs, grabbing onto the handle with the left hand behind the left leg. Circle the weight around the front of the leg (you can add a swing for intensity, as shown in the picture, or just keep it small), again bringing it between the legs and grabbing onto it with the right hand behind the right leg. Continue moving the weight in a figure 8, exchanging it from hand to hand, for 1-3 sets of 8-16 reps.

Exercise of the Week - Kettlebell Figure 8 originally appeared on About.com Exercise on Tuesday, October 27th, 2009 at 07:00:34.

Permalink | Comment | Email this

Whenever I hear anything about the economy, my eyeballs fall out of my head. It’s an unavoidable topic, so I just gather them up, pop them back in and get back to clipping coupons. When the economy takes a nosedive, what’s the first thing to go in your household? I asked one of my clients this question and she said, without hesitation, “The kids. That’s absolutely the first thing to go when I run out of money.”

I’m pretty sure she was kidding, but I’ll check the bedrooms the next time I’m there, just to be sure.

Aside from kicking out family members, a lot of us cut things like eating out, haircuts, shopping and $4.00 coffee drinks. Some people have to take it further and get rid of all extra expenses, including those related to exercise. Some of my friends and clients have cut down on personal training, canceled gym memberships or even sold some of their exercise equipment.

There are ways to exercise on a budget and save money on equipment and, of course you don’t need any equipment to get a great workout, but I’m wondering how the economy is affecting your workouts. Are you spending less on exercise? If so, how are you saving money and is it making your workouts better or worse? Or have you stopped exercising completely? Vote in this week’s poll and tell us how you’re spending less on exercise.

Vote in This Week’s Poll: How are you spending less on exercise? originally appeared on About.com Exercise on Monday, October 26th, 2009 at 07:00:02.

Permalink | Comment | Email this

While there have been many Indian/electronic fusion CDs recorded, The Lost Souls stands out by its sultry, mystical and magical…

How much time do you spend sitting in a chair every day? And how much time do you spend trying to come up with ways to get out of that chair? If you work in an office and use a car to get from one place to another, chances are it’s a challenge to do more moving than sitting.

When I worked in an office in my previous life, I was chained to my cubicle (I know, it’s hard to type with those chains rattling against the desk) so as to be available to my boss, who didn’t like it when I took things like breaks or walks or days off. I solved the problem by leaving something critical in my car every morning so I would have to go out and get it. My boss thought I was an idiot (”You left the files in your car again?), but at least I got to take the stairs and get some circulation going.

Setting rules for how you do things is one way to sneak in more activity each day. In fact, that kind of random movement can actually help you lose weight over the long term, so inventing reasons to move can do more than just give you a break from your boss.

I talked to a few friends and clients to find out what rules they’ve set for themselves to be more active and some of them are quite creative:

• Taking the first parking space - When shopping, make it a rule that you have to pull into the back of the parking lot and take the first space available.
• Ban all moving walkways - When you’re at the mall or the airport, make it a rule that you can’t use escalators, elevators or moving walkways.
• Have a glass of water - If you get an afternoon craving for something sweet, make it a rule that you have to drink a full glass of water before you give in.
• Eat your veggies first - When eating lunch and dinner, make it a rule that you have to eat your salad or vegetables before you eat anything else on the plate.
• Prepare fruits and veggies right away - Make it a rule that you’ll cut up all your fruits and vegetables as soon as you get home from the grocery store.

What rules have you set for yourself to stay more active and healthy? Leave a comment and tell us your rules to live by.

Rules to Live By - What Rules Help You Stay Fit? originally appeared on About.com Exercise on Friday, October 23rd, 2009 at 10:04:33.

Permalink | Comment | Email this

Our latest success story involves one About.com reader who had resigned herself to being overweight for the rest of her life. Her husband helped changed her mind, setting her up with a personal trainer who eventually helped her lose an amazing 63 pounds. As she says, “It is never too late to start - just do it because it will do your health a lot of good!”

If you need a little inspiration, read more about how she lost weight and share your success story, if you have one.

Reader Success Story – I Lost 63 Pounds originally appeared on About.com Exercise on Thursday, October 22nd, 2009 at 07:08:45.

Permalink | Comment | Email this