TheActiveLife || EXERCISE & FITNESS

guesswork out. According to research published in The Journal

of the American Medical

Association, women who are middle-aged or older were able to prevent weight gain by engaging in one hour ofmoderate-intensity exercise or one-half hour ofvigorous exercise per day. This studywas extensive, lasting

Swimming is just one way to satisfy your daily exercise dose.

[ research shows ]

It Takes an Hour (or Half) for Weight-Loss Success

Finding the perfect workout to stay fit and trim is never easy, but a just-released research study may have taken some ofthe

ExerciseRx

Working Out Saves Your Heart

Incidence of coronary heart disease is 150% lower among women who exercise regularly (at least 3.5 hours per week) as compared to women who do not exercise, according to a Nurse’s Health Study.

6 IHRSA | www.healthclubs.com

13 years and following more than 34,000women, with its lead author an associate professor of medicine at Harvard Medical School. The results also showed thatwomen who didn’t make the one-hour-daily grade reaped health benefits from even short amounts ofexercise, though they did gain moreweight than those who exercised longer.

THE TAKEAWAY The researchers classified moderate-intensity exercise as brisk walking, casual bicycling or even ballroom dancing. Vigorous exercise was characterized as swimming laps, jogging or playing tennis. Using these guidelines, you should be able to see where your routine fits and how you need to adjust it to control your weight.

a strategy for cellulite

Cellulite, the cottage cheeselike dimples

that usually cling to thighs and hips, are notoriously difficult to eradicate. Even elite-level athletes with minimal body fat can have cellulite. Yet, those who train like fitness athletes and bodybuilders tend to have fewer struggles with cellulite than most. That’s led some training experts to recom- mend intense anaerobic exercise, such as weightlifting and sprint-type activities, to increase the stimulation of fast-twitch muscle fibers that help remove cellulite. THE TAKEAWAY Take your anaerobic training up a notch to combat cellulite. For example, try incorporating brief, all-out sprints into your regular cardio workouts. Do 30-second bursts every three minutes during treadmill, lifecycle, swimming, jogging or road cycling. Work gradually toward all-out sprints to lessen injury risks.

Put some extra pep in your step to wipe out bothersome cellulite.

ther ellulite.

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