Cell phones fitness trainer

Once upon a time, we were told losing weight required nothing more than a good diet and exercise plan and the motivation to stick with both.

While those things are still true, an entire industry has sprung up to help us achieve those goals. And over the past few years, dieting has gone high-tech, with an assortment of devices and services designed to help us shed the pounds. Many attempt to turn electronic items we use already, like cell phones, MP3 players, computers, and personal digital assistants (PDAs), into weight loss aids.

But is this high-tech approach for you? More important, could it really help you lose those extra pounds or build those six-pack abs?

The answer, it seems, depends on the gadget — and on you.

“If something helps you make healthy lifestyle changes, and you can maintain those changes, then it’s always a good thing,” says New York University nutritionist Samantha Heller, MS, RD.

In fact, a study presented at an obesity meeting in October 2005 showed that listening to music while you work out may help you stick to a fitness plan and boost weight loss.

That said, Heller cautions that many of the devices on the market may be unrealistic, not only in terms of cost but also in what they can accomplish — particularly when it comes to helping us make permanent changes in our eating and exercise habits.

Other experts agree.

“Clearly, some of these devices and services are better than others but in the end it still comes down to you, how much you eat and how much you exercise — that’s what matters most,” says Lona Sandon, MS, RD, a spokeswoman for the American Dietetic Association.

To help keep you up to date on the world of high-tech weight control, WebMD asked several experts to help us investigate the possibilities. Here’s what we found.

The Food Phone

Keeping a food journal is one of the oldest and best-known ways to launch a successful diet. By writing down everything we eat, experts say, we can clearly see how much and how often we’re eating — and take steps to deal with bad habits. The Food Phone service takes it one step farther by providing you with instant “live” feedback on every meal.

How it works: Dieters pay a monthly fee to stay hooked up, via cell phone, to dieticians who are available 24/7. Whenever you get the urge to eat, you snap a digital picture of what you want to chow down on, and send it electronically to a food phone coach. The coach phones back with an instant “thumbs up” or “thumbs down” along with suggestions for what to do instead, such as eating half a portion of your desired treat.

The Food Phone continued…

The cost: $149 a month.

What the experts say: “The good thing about this service is it does help you stop and think about what you’re eating, so it increases awareness of portion sizes and even choices,” says Heller. On the down side, she wonders how many people are really going to photograph all their food every day — and how many have $150 a month to spend on this luxury.

While Sandon says the Food Phone can be motivator, “it’s like having someone watching over everything you eat.” She notes that pictures don’t tell the whole story.

“You can’t tell how much fat, sugar, salt, or calories are in a dish,” she says, “so it may be most helpful in setting people straight on what a portion should look like.”

Bottom line: It’s a good choice if having “Mom” on your case 24/7 is what you need to help you stay on your diet. It’s a bad choice if “Mom” being on your case 24/7 is why you’re overeating in the first place!

Cell Phone Diet Coaches

Still using a cell phone just to make calls? Now comes University of North Carolina (UNC) Healthcare with a variety of applications that turn your cell phone into a diet coach.

How it works: By downloading various weight loss programs (including a calorie counter, carb counter, personal trainer, and personal pedometer) you can turn any Java-enabled cell phone or PDA into a dieting encyclopedia. By entering personal information (like height, weight, and dieting goals), you can further customize each program to provide detailed information to help you meet your goals.

The cost: Prices vary from $5 to $7 per application. For an additional $2 per month, you can hook up to the online health link, which lets you monitor your progress and further customize your reports. If you agree to be a beta tester (that is, to test how well the program performs), the application is free and the fees are waived for 90 days.

What the experts say: “There’s nothing new here except how you access the information,” says Heller. If you need a gadget instead of a book to count calories or carbs, she says, this can help.

Bottom line: If you need to be mildly amused while counting calories, these programs can help you learn what you can and can’t eat if you want to reach your goals. They may also help raise your dieting awareness.

The Fitness Phone

Two high-tech programs — one from Nokia and the other from Siemens — use cell-phone technology to help you meet your fitness goal. They offer various services, including an electronic coach, a calorie counter, body mass index (BMI) calculator, heart rate monitor, and fitness scheduler. And oh yeah, you can make calls, too.

Jumping cord a fitness tool

What piece of exercise equipment sells for under $20, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a jump rope.

Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope. Use the WebMD Calorie Counter to figure out how many calories you’ll burn for a given activity, based on your weight and the duration of exercise.

“It’s certainly good for the heart,” says Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington. “It strengthens the upper and lower body and burns a lot of calories in a short time, but other considerations will determine if it’s appropriate for an individual.”

He sees rope-jumping as something fit adults can use to add spice to their exercise routine. “You’re putting direct stress on knees, ankles, and hips, but if done properly it’s a lower-impact activity than jogging.”

Basic Requirements

For novices, a beaded rope is recommended because it holds its shape and is easier to control than a lightweight cloth or vinyl rope.

• Adjust the rope by holding the handles and stepping on the rope.
• Shorten the rope so the handles reach your armpits.
• Wear properly fitted athletic shoes, preferably cross-training shoes.

You’ll need a four-by-six-foot area, and about 10 inches of space above your head. The exercise surface is very important. Do not attempt to jump on carpet, grass, concrete, or asphalt. While carpet reduces impact, the downside is it grabs your shoes and can twist your ankle or knee. Use a wood floor, piece of plywood, or an impact mat made for exercise.

How To Jump

If you haven’t jumped rope since third grade, it can be humbling. It demands (and builds) coordination. Initially, you should practice foot and arm movements separately.

• Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.
• Next, without using the rope, practice jumping.
• Finally, put the two together. You’ll probably do well to jump continuously for one minute.

Alternate jumping with lower intensity exercise, such as marching, and you’ll be able to jump for longer periods. You’ll probably never want to jump for a solid 10 minutes. Rather, incorporate it into a varied exercise routine, such as one developed by Edward Jackowski, PhD, author of Hold It! You’re Exercising Wrong. He uses rope-jumping intervals, initially 50-200 repetitions, in a combined aerobic and strengthening program.

The highest intensity workout involves one jump each time the rope passes. Slowing the rope to adding an extra little jump reduces the intensity. Pay attention to your target heart-rate zone. That’s where you’re exercising with enough intensity to benefit from the exercise and not so vigorously as to endanger your health.

Here’s how to determine your maximal heart rate: 220 minus your age. The high end of your target zone is 85% of that number; the low end is 70% . If you’re 40 years old, your maximal heart rate is 180, and your target zone is 126-153 beats per minute.

 

Preventing Injury

Check with your doctor if you have any doubts about your ability to withstand the impact and high aerobic intensity of rope-jumping. As mentioned, shoes and jumping surface are important. As with all exercise, warming up, stretching and cooling down are important. How you jump will determine the impact on your body.

“The real key is to make sure you jump properly,” says Roger Crozier. He teaches physical education at Fox Run Elementary School in San Antonio, Texas, and coaches a competitive jump-rope team. “Stay high on the toes. When you walk or run, you impact your heel. With rope jumping you stay high on your toes and use your body’s natural shock absorbers.” Crozier says rope-jumping is lower impact than jogging or running if done properly. If not, it’s considerably more impact.

“Beginners usually jump higher than necessary. With practice, you shouldn’t come more than one inch off the floor.

Jump Rope for Heart

For nearly 25 years, Jump Rope for Heart has promoted fitness among elementary school students and raised money for heart research and education. It’s sponsored by the American Heart Association, and Crozier is a volunteer who’s developed training videos for participating schools. His students raised $11,000 in 2002.

“Jump Rope for Heart fits so well with physical education because we’re fighting heart disease, the number one killer, and stroke, the number three killer,” he says. “It’s a chance to improve their own health while doing something good for someone else.”

He teaches rope-jumping to kids in kindergarten through sixth grade. To say Crozier is enthusiastic about rope-jumping would be an understatement. “If you took all my P.E. equipment away except one thing, I can teach more with a jump rope than with any other piece of equipment.”

He says besides being a great exercise in its own right, rope-jumping skills transfer to most athletic endeavors. “One of the key things as an educator I didn’t realize until I started working with it is how it builds body awareness. With rope-jumping, you have to be aware of what your body is doing, and it’s a great skill for connecting the brain’s neurons.”

While boxers come to mind as macho guys who jump rope, the U.S. Amateur Jump Rope Federation’s national competition is televised. Yet there’s still something of a gender issue. “The idea of it as a little girls’ recess game is fading as the sport of jump rope grows,” Crozier says. “Our competitive team is more heavily weighted with girls, but part of that is because boys have more options. In P.E. classes, it appeals to boys and girls equally.”

Crozier says some parents become inspired to jump rope after watching their kids. “They’re usually amazed at how hard it is,” he says.

Fitness Basics: The Exercise Bike Is Back

 

Remember the exercise bike? It was popular at gyms and for home use long before many of today’s glitzy, high-tech exercise gadgets were invented. Maybe you even have one, stashed in the attic and serving as a rack for out-of-season clothing.

But if you’re ready to get serious about getting fit, it may be time to dust off your trusty (if not rusty) steed.

When you’re starting an exercise program, the key is finding something you enjoy and that’s easy to do. That’s what makes the stationary bike a great choice, particularly for the novice exerciser or someone with back, knee, or joint problems that make running or walking more difficult.

“A stationary bike is very easy on the joints,” says Kim Eskola, MS, assistant fitness director at Little Rock Athletic Club in Little Rock, Ark. For a beginner, she says, “it’s also easy to use a bike,” compared with, for example, a treadmill or elliptical machine.

Further, if you’re a fair-weather exerciser who lets heat, cold, or rain inhibit your workout, the stationary bike gives you fewer excuses not to exercise. “Because it’s indoors, you don’t have to worry about inclement weather,” says exercise physiologist Kelli Calabrese.

Another point in its favor: If you don’t belong to a gym, you can use one at home.

Stationary bike enthusiast Elaine Magee, MPH, RD, says there are many advantages to having a bike in the house.

“I can do it watching television,” says Magee, WebMD Weight Loss Clinic’s “Recipe Doctor.” “I can do it at night, when it’s dark, when it’s raining or cold. It’s a great way to burn calories and fat stores, and it’s a good oxygen boost.”

Though not a beginning exerciser herself, Magee says the stationary bike is an excellent choice for those who are new to exercise.

“For many of my friends that are halfway motivated and are beginner exercisers, I think it’s a great place to start. You’re working hard, but not so hard that you can’t be entertained at the same time.”

Before You Buy a Bike

Before you buy a stationary bike, do your homework because the options can be overwhelming. Some things to consider:

• Do you want an upright bike or a recumbent style (the type you pedal from a reclined position)?
• Do you need a small manual bike because you have limited space, or do you have room for a programmable electronic one?
• Should you buy new or used?
• What do you want to spend?

First, decide what you will use the bike for — as your main exercise source, one of several aerobic activities, or just a rainy-day alternative. Then, determine how much room you have to spare and what your budget allows.

Next, do some research. Ask friends or trainers at your gym for their recommendations. You may also want to check out Consumer Reports or other impartial reviews. Check with local equipment retailers — from department stores to fitness suppliers — about the kind of bike you should get, based on your needs. (Keep in mind that electronic bikes with program modes offer more workout variety but usually take up more space, require more maintenance, and cost considerably more than their manual counterparts.)

How much should you spend? A stationary bike can cost from a hundred dollars to a couple of thousand, depending on its features. Experts suggest buying something within your price range that offers the stability, convenience, and control you desire. But don’t overspend — particularly if you’re not sure you’ll stick with a cycling program.

Eskola recommends buying from a local fitness equipment dealer, who can offer a warranty, service contract, and more assistance in operating the bike than a chain department or discount store. She also says, “You get what you pay for,” so choose a bike made by a reputable company. Spending $700 to $800, she says, will give you a great bike that will last.

“I definitely suggest you get one that has some options,” Eskola says. “As you get better, you’re going to want to upgrade.”

However, Magee is perfectly happy with a manual stationary bike she bought for $300. At the time, she thought that was a lot, but she has since decided it was worth it.

Should you get a used bike? If you belong to a gym, ask staffers to notify you when the gym upgrades its bikes. Many health clubs will sell their used stationary bikes to members at minimal cost. Even a bike that the club used for spinning classes might work for you: They are stable and small, and because they operate with belts or chains, they simulate the feeling of an outdoor bike.

You can also look in the classified ads or ask local retailers about used and reconditioned bikes. Talk to friends as well, says Calabrese.

 

Can you convert your outdoor bike? If you already have an outdoor bike, says Calabrese, consider buying a cycle trainer or set of rollers. Trainers essentially let you convert an outdoor bike into a stationary one by elevating and mounting the back wheel and removing the front wheel. Rollers are for more experienced riders because you have to balance your back wheel on them to ride. Both are easy to store when not being used.

 

Should you go recumbent? Recumbent bikes, which became popular about a decade ago, tend to be favored by seniors or those needing a rehabilitation tool. “They’re comfortable and non-impact,” says Calabrese.

But don’t mistake that for easier, she warns. “When you’re upright, you’ve got weight and gravity on your side. When you’re lying back (recumbent), you have to do almost more work to turn the crank.”

Whatever bike you choose; make sure you feel comfortable with it. Try it out in the store, with the shoes you’ll be wearing. And ride for more than a few seconds to make sure it stays comfortable. You may even ask the retailer for a trial period to test the bike in your own environment.

Staying Motivated

The nice thing about having a stationary bike at home, says Magee, is the convenience and freedom. She loves to hop on her bike to watch the 30-minute sitcom Will & Grace. She tries to get through the entire show, commercials and all, before getting off.

“I’ve literally done (my workout) with my nightie on sometimes,” says Magee.

Calabrese is not opposed to the idea of watching television or reading a magazine for distraction, though she concedes your workout may not be as intense. “The research on reading or watching television while cycling shows that the intensity tends to be lower,” she says, “but people tend to work out longer.”

Watching I Love Lucy reruns isn’t the only way to motivate yourself, says Calabrese. She suggests:

• Finding a partner — a friend, spouse or significant other — to exercise with. This will give you accountability and help you stick with a routine.
• Journaling. Write down your workouts a month in advance, or at least a week ahead, says Calabrese. If you have to miss one, reschedule it immediately.
• Having a purpose to every workout. “One day could be strength, another recovery, another speed,” she says. “Use different programs if the bike has them.” Or integrate 10 to 15 minutes on the bike with some strength training, she says. Use the bike as your warm-up and cool down on a strength-training day, and before you know it, you’ve gotten in 10 minutes on the bike on an off day.
• A change of scenery. Though it might be 40 degrees and raining outside, you can be transported to the South of France with the click of a button. You can buy cycling videos that offer beginner to advanced rides with scenery and a variety of challenges you can see right in front of you, says Calabrese. Collage Video offers these videos through its catalog and Web site.

Eskola recommends that people who are new to exercise or to stationary bikes start with very modest goals. “Just getting on the bike and going for 10 minutes a day and gradually increasing the time — that’s all a beginner’s goal should be,” she says.

And don’t despair if your motivation wanes.

“Even for those who are active, it’s hard to exercise at home sometimes,” says Eskola. “I had a bike at home and I didn’t use it. I’d go out for a run but I didn’t get on that bike.”

If you know you’re likely to do the same, instead of buying a bike, join a health club and use its bikes. Do whatever it takes to get and keep you moving.

Ready, Set, Go!

Whether you use a stationary bike at home or the gym, Calabrese offers these tips for getting the most from your workout:

• Make sure the bike fits you properly. Talk to the merchant from whom you bought your bike, someone at a bicycle store, or a trainer at your gym to be sure the seat height is correct and you’re not sitting too far away from the handlebars.
• Keep your upper body relaxed, shoulders away from the ears.
• Sit lightly on your seat, using your abdominals to support your back.
• Know your equipment and how to be safe. Learn how to adjust the intensity and change program options.
• Start slowly. Build up to longer or more intense workouts.
• Have the right gear: Buy a pair of padded shorts or a gel seat for added comfort.

‘Talk Test’ Measures Exercise Intensity

How do you know when you’re overdoing it while exercising? Here’s a simple test: Say the Pledge of Allegiance out loud.

If it’s tough to voice those familiar words, you’re probably pushing yourself too hard.

That’s what researchers from the University of Wisconsin-La Crosse found when they tried the “talk test” on 16 volunteers.

The participants (10 men and six women) were all in their 20s, healthy, and moderately active. That means probably none were marathoners or total couch potatoes.

Each person did four exercise tests on different days, using treadmills and stationary bikes.

Participants performed treadmill and bike tests at an easy pace and again at maximal exertion.

Meanwhile, researcher Carl Foster, PhD, FACSM, and colleagues monitored the volunteers’ heart rates and ventilatory thresholds. That’s the point at which it gets harder to breath.

Talk Is Cheap

Paces were tweaked for each person. For instance, some found their comfortable treadmill pace while walking; others jogged just as easily.

During the last 30 seconds of each workout, participants were asked to recite the Pledge of Allegiance. Right after that, the researchers asked if it had been tough for them to talk.

The yes, no, and don’t know responses lined up with the ventilatory threshold readings. That is, participants who had a hard time talking were working too hard.

The results held true for the treadmill and the stationary bikes and were “highly consistent,” write the researchers in the September issue of the journal Medicine & Science in Sports & Exercise.

“The talk test is a practical way for people to monitor their intensity during exercise,” says Foster in a news release.

And while your sneakers or gym membership probably weren’t cheap, the talk test is free and requires no special training or equipment.

Just be sure to say the words out loud, say the researchers. No fair muttering them under your breath; that’s too easy.

After all, you want to keep up the exercise habit, so don’t turbo-charge your workouts beyond your capacity.

Bestfitnessblog Favorite At-Home Fitness Gadget

These easy-to-use tools pump extra excitement and motivation into your workout, plus they’ll engage muscles in new ways to challenge your body and rev calorie burn.

 

Resistance Bands

Incredibly, these lightweight strips of rubber really do whip muscles into shape, increasing strength and endurance. To use, loop one around your waist, feet, or hands, then pull on the ends to create resistance. Another big benefit: You can take them anywhere.

One to try: Altus Pilates Resistance Bands With Handles ($19.99, sportsauthority.com). This set comes with three latex bands that offer different levels of resistance, enabling you to step up the challenge as you gain strength. Also, the attachable cushioned handles take the “ouch” out of wrapping the bands around your hands.

Jump Rope

Back in the day, you were probably having too much fun jumping rope to realize you were also getting a total-body workout. Challenge your workout buddy (or the kids) to a jump rope contest and burn about 175 calories per 15 minutes.

One to try: C9 by Champion Pulse Rate Jump Rope ($24.99, Target). Although a rope without bells and whistles is sufficient, this one, which adjusts to your height and tracks exercise time, number of rotations, and calories burned, makes goal-setting simple.

Medicine Ball

These colorful weighted balls make a great alternative to dumbbells, plus they help build serious “core strength.” Hold one during shoulder presses or lunges, or tuck
it between your knees during reverse crunches.

One to try: Danskin’s Weighted Toning Ball (6 lbs, $16.99; 8 lbs, $19.99; fitnessem.com). With a soft, squishy “shell,” this model is easier to grip between your hands or knees than those with a tough rubber exterior.

Stability Ball

These king-size balls have gained a huge following-and for good reason. They can improve flexibility, balance, and posture while building muscle strength, especially in the abdominal region (stabilizing yourself on the ball engages your core). And then there’s the versatility. You can lie on your back for ab work, stretching, or upper-body moves, or rest your belly on the ball for push-ups. You can even substitute the ball for your office chair to keep your core muscles engaged while you’re working.

One to try: Gaiam Tie Dye BalanceBall Beginners Kit ($30, Barnes & Noble, Borders, and Ulta stores), which includes an air pump and a 35-minute DVD with three different core-enhancing workouts using the BalanceBall. Most stability balls offer the same features, but the cool, cheery pattern on this ball (it comes in tie-dyed pink or green) can inject a little energy into your workout.