Fitness Tips – How Much Exercise Should You Do?

Americans are always wanting to find a short cut. There is no quick fix. Attaining fitness requires a lifestyle change and making the right healthy choices. The most benefits come from cardio-respiratory fitness, and to attain this a regular exercise program is often needed. Failing this, making active choices, such as using a push mower rather than a power mower, and walking to each tee rather than using a golf cart on the golf course, will help one stay fit.

Those who promote fitness exercise are following along the more recent lines of nutritionists’ thinking, he says, which involves behavior modification. If you do not change your behavior and make it a lifestyle change, it’s not going to become a habit.

The message that many experts are starting to put out is: A little bit of exercise is good enough.

How little? All you need, is to expand 285 calories a day – 2,000 calories a week – in activities above and beyond your job.

But if it’s a healthy life you’re interested in, they write, all other things being equal, the gardener’s odds against heart disease are as good as the marathoner’s.

How much exercise you should do depends upon what you want to achieve. If you just want stress reduction, you don’t have to do aerobic exercise,… but you won’t get reduction in the risk of heart disease if you do not meet minimum standards of exercise. That means exercising at 60 to 85 percent of your maximum heart rate for 20 to 30 minutes at least three times a week. Do less than that and you will never achieve a level of conditioning. You won’t improve.

But being moderately fit is OK. In a paper based on data collected at the researchers showed that the largest difference in mortality – about 60 percent – was between the sedentary and people who were only moderately fit, as judged by performance on treadmill exercise tests.

It’s dangerous to do nothing and easy to do enough.

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Calories burned in a single hour
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The following figures are for a man weighing 180 pounds and a woman weighing 130 pounds.
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Activity Men Women
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Cooking 216 156
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Chopping wood 414 299
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Mowing lawn 486 351
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Scrubbing floors 522 377
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Trimming trees 630 455
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Gardening 576 416
(heavy chores)
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Painting outside 378 273
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Washing the car 270 195
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House cleaning 288 208
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Raking 270 195
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Stocking shelves 270 195
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Window cleaning 288 208
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Fishing 234 169
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Automotive Advertising Agencies Drop Conventional Media in Favor of Social Networking by Consumers

Old school wisdom like ‘the customer is always right’ have often taken a back seat to automotive advertising agencies and auto dealers who presumed to talk “at” customers rather than listen to them. Hard sell tactics built on that presumption may have sold cars in the past but with the rise of the Internet and social networking media — not so much!Today’s educated car shoppers are bypassing the auto dealer’s real and virtual showrooms in favor of visiting other online information resources. Auto dealers are being replaced by consumers in the formative stage of their buying cycle who turn to trusted friends in social networking communities. These online groups of like minded consumers share their car buying experiences before, during and after the sale and customers find that they are able to provide far more transparent and relevant information than any self serving auto dealer; real or imagined.Similarly, the reach and frequency of the best planned automotive advertising campaign can be trumped with the click of a mouse by a car shopper who can get the information they need to buy a car without having to listen to a sales pitch from a self serving auto dealer. The solution for automotive advertising agencies challenged by a shrinking economy and a consolidating auto industry is obvious — if you can’t beat them, join them.Social networking on the World Wide Web is an extension of an equally established wisdom that people like to do business with people that they like. The social part of this growing online marketing phenomenon is built on trust in friends which is an element of human nature that has survived on the Internet Super Highway. Networking references the value of word of mouth advertising that delivers a single message to a sphere of influence that used to be limited to close friends and family. The Internet now distributes that same message virally on channels like You Tube, My Space, LinkedIn, Face Book, Bebo, Twitter and too many others to list that are growing exponentially.Automotive advertising agencies have been challenged to monetize social networking with mixed results primarily because they attempted to apply best practices learned from their past experiences on conventional media like radio, T.V. and print. Initially, it was assumed that the only adjustment needed was to post the same retail messages that worked in conventional media on the social networks. That was accomplished through the use of banner ads linked back to the auto dealer’s website or with an invitation for the customer to call or visit their real world dealership to get the information they needed beyond the low ball price or payment that was often offered but rarely trusted. These banner ads were seen as an easily avoided nuisance by community members who opted not to play. However, evidence does suggest that they did/do provide a residual impression that adds to the auto dealer’s top of the mind awareness with the car shopper; although sometimes the impression was tainted by the dealer’s intrusion into the community of friends.When the R.O.I. of the banner ads did not meet expectations, automotive advertising agencies attempted to register their auto dealer clients as members of the community to promote themselves from within. Auto dealers were quickly discovered as the wolves in sheep’s clothing that they were and the unwritten rules of etiquette of these social networking sites drove them from the community with their tails between their legs.Automotive advertising agencies have since learned that the elements of human nature that drive word of mouth advertising are fragile and they require transparency to survive in social networking communities. As is often the case, the solution has been provided by the developing technologies that have matured along with the Internet as a marketing media.One such solution is provided by ronsmap.com, a game changing customer centric marketing platform with proprietary applications including vBack and SellersVantage that generate Intelli-Leads with market and consumer intelligence not previously available to auto dealers. vBack is a social media engine that is embedded on the vehicle postings on ronsmap as well as the auto dealer’s website and linked marketing channels with an Ask-a-Friend/Tell-a-Friend feature functionality that develops viral messages trafficked through the social networking communities that the customer belongs to and trusts. In addition, related comments from friends solicited by the customer are attached to the Intelli-Lead as part of their SellersVantage application that also accumulates data on comparable vehicles from the auto dealer’s inventory in accordance with the customer’s stated preferences as well as related real time product and pricing information from local competitive dealer inventories posted on the Internet. This added information is sourced from within the social networking community by the customer — not the auto dealer — preserving the anonymity of the dealer while providing the auto dealer virtually unlimited access to members.This method of C2C marketing from the inside out vs. the now dated B2C marketing from the outside in is unique to ronsmap and it promises to allow automotive advertising agencies access to this growing online media. Conventional media is, and will always be, an integral component of any comprehensive marketing plan, however access to leveraged viral messaging offered by consumer driven social networking channels is the best way for budget challenged auto dealers to sell more for less. After all, what are friends for!

How to Encourage Young People to Read Educational Books

As a child I remember how much I used to love reading fiction books and detesting non-fiction books. No matter how many encyclopaedia and education books my parents had bought for me, I would always have a strong desire to read my fantasy fairytale books. There was something magical about immersing oneself into the creative world of the author and sharing their imaginative made up story. This for me was escapism, before the age of games consoles and online RPGs.However, nothing is more important than getting your children into the habit of reading education books, not simply as a short researching tool or quick resource book that they can look up. Education books do much more than simply aid a person when researching a topic for a project or assignment. Many people will agree that we all prefer to read up on the subjects that take our interest, but for those subjects we care very little about we avoid.Books that are boring to children will not inspire them to read. In a recent study involving the observation of school children being instructed to spend a set amount of time quietly reading, most of the children reacted with a few moans and groans, and whispering amongst them instead of reading. This study showed the lack of motivation for reading, making the task almost pointless and less effective. The problem is the lack of motivation to read, resulting in a lot of children feeling bored. The trick is to entice or introduce the children to the books in an interesting way.There are ways in which children can be encouraged to read education books through some simple and methodical approaches. These approaches are much more practical and involve some work on the parent or teacher. These guidelines are based on what has worked for past individuals who have successfully been able to regain interest into their children for reading non-fiction and education books. The method is not an easier approach, but will nonetheless involve plenty of interaction.The first thing to do is to engage some excitement in the exercise you are about to undertake. If you want the children to take an interest in history, it might be work taking a field trip to the local history museum or going on an excursion to look at some historical and monumental buildings. This will require some preparation and planning, as well researching in your part to make this work. Be sure to take some pencils, pens and sketch pads so that when you take the children out they can be creative in what they had seen. Speak to them about the buildings and give them some insightful information about the place you are visiting.The next thing to do is to point out how you found the information out, through reading. You can demonstrate your passion for reading by introducing them to the books that you sourced the information from. The trip will have raised some questions from the children and in turn they will want to find out more. If they see you reading they will want to do the same thing.An important step to take is to read aloud to your children, even if it is an education book about Ancient Rome. As long as they can understand what is being read to them, keeping them engaged by changing the tone of your voice and being animated in the way you deliver the words will help them to continue learning and further give them some encouragement to continue reading on the own accord.You can then work with your child or with a class of children to make a collection of information. For instance if the aim was to have your child develop an interest and understanding on Roman history then they can perhaps draw pictures of the Roman period, costumes, equipments etc. This can be compiled together to produce a work book or project folder that they can refer back to when they like. The main method of succeeding in this is to keep it fun yet insightful.For classroom activities, teachers can refer back to the subject at the end of the month and distribute activity sheets, assign each student to write an article complete with an image or take a trip to the same location and a different one relating to the topic you had studied previously, where you can test their knowledge. Taking trips to the library at the end of each month will keep their exposure to reading and books consistent.