tag:blogger.com,1999:blog-82121457406507767542024-03-14T11:07:46.942-07:00Health and FitnessIn home Personal Training.Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.comBlogger66125tag:blogger.com,1999:blog-8212145740650776754.post-67440336000674630422015-04-08T09:00:00.003-07:002015-04-08T09:00:41.363-07:00Healthy Living<span style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px;">What does healthy living mean to you?</span><br style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px;" /><span style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px;">Healthy Living means taking care of your body, reducing stress, and eating essential nutrients. How you will feel depends on many things, including what health problems run in your family and the choices you make. No matter when you start, a healthy lifestyle can make a difference in how you feel and what you can do.</span>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-15747563468859957532015-04-08T09:00:00.001-07:002015-04-08T09:00:15.933-07:00Exercise Is So Important!<span style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 12px; line-height: 16px;">Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. </span><span style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 12px; line-height: 16px;">Exercise is a powerful way to reset your emotional chemistry. Even a 10 minute walk can pep you up for hours! </span>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-29158555830575714542014-10-26T15:17:00.003-07:002014-10-26T15:17:42.366-07:00<div class="MsoNormal" style="background: white; margin-bottom: 0.0001pt;">
<b><span style="font-family: Georgia, serif;">Exercising Vigorously<o:p></o:p></span></b></div>
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<b><span style="font-family: Georgia, serif;">By Ellen Cohen<o:p></o:p></span></b></div>
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<span style="font-family: Georgia, serif; font-size: 10.5pt;">Exercising vigorously may boost calorie burn for hours afterward. The
calorie-burning benefits of exercise do not stop after the treadmill does. A
study finds that after exercising vigorously, a substantial calorie burn may
follow.<br />
<br />
The small study involved 10 healthy men, age 22 to 33, of various body mass
indexes and aerobic fitness levels. Their calorie expenditure was measured
after they exercised vigorously for 45 minutes, as well as on a rest day.
Activity, rest, plus eating meals and snacks were all done under carefully
controlled conditions so researchers could get an accurate assessment of
calories taken in and burned.<br />
<br />
The 45-minute exercise session (done on a cycle ergo meter) burned an average
519 calories -- not bad for a workout. But the big news is what came afterward.
In 14.2 hours following the exercise bout, calorie expenditure was elevated,
resulting in about 190 extra calories burned.<br />
<br />
While that may not seem like much, think of it as being able to eat about three
Pepperidge Farms Milano cookies with no consequences, or getting the calorie
burn of a 30-minute walk at 4 mph for free.<br />
<br />
The authors wrote that the calorie burn could be substantial if two or three of
those high-intensity bouts of exercise are done a week, and eating is kept
under control.<o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 10.5pt;"><br />
The study appears online in the journal of Medicine & Science in Sports
& Exercise.</span><span style="font-family: Georgia, serif; font-size: 10.5pt;"> <o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-64023146716507319272014-10-26T15:17:00.001-07:002014-10-26T15:17:07.198-07:00<div class="MsoNormal">
<span style="background: white; font-family: Arial, sans-serif; font-size: 10.5pt; line-height: 115%;">Change Up Your Fitness
Routine<o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10.5pt; line-height: 115%;">By Ellen Cohen<o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10.5pt; line-height: 115%;">Too often I see people in the gym doing the exact same exercises day
after day. Your body has an amazing ability to adapt, and exercising is no
exception. Over time, doing the same exercises over and over will decrease the
effectiveness of your workouts. Make it a goal, for example, that every Sunday
night you will perform one new exercise you want to do at 2 - 3 times during
the upcoming week. Not only will this new exercise be a learning experience, it
will take your fitness to a higher level. There’s a lot to learn about working
out properly. </span>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-70776635198331016342014-09-16T11:54:00.002-07:002014-09-16T11:54:07.958-07:00Fitness for Older Adults<br />
<br />
Even if you’ve never been active, it’s never too late to reap the many health benefits of regular exercise. Regular cardiovascular exercise, such as brisk walking, bicycling or swimming strengthens the heart and muscles, boosts energy and endurance. It also helps control blood sugar and cholesterol levels and works as a natural mood elevator.<br />
<br />
Being sedentary raises the risk for developing such serious health conditions as diabetes and heart disease. Strength exercise, or resistance training, helps preserve muscle tissue and bone health. It’ll help you stay strong, so you can go about your normal daily activities.<br />
Always consult with your health care provider before starting an exercise program. Ask about precautions specific to your condition and which exercises are beneficial and safe for you. Regular exercise helps manage health conditions and can speed up the recovery process of serious illnesses, including heart attack, stroke and joint-replacement surgery. Your doctor may recommend that you start exercising in a medically-supervised setting before you exercise on your own.<br />
Water exercises (swimming, water walking) or non weight-bearing exercises (bicycling, rowing, elliptical machines) are easier on the joints and often recommended for people with joint issues. However, your health care provider may recommend some weight-bearing exercises (walking, jogging) to protect and strengthen your bones.<br />
Start with 5 minutes or whatever you can manage, then gradually work up to 30 minutes a day of cardiovascular exercise most days of the week. You should notice a difference in how you feel within 6-8 weeks. Perform muscle-strengthening exercises twice weekly with at least 24 hours in between sessions.<br />
Even if your weight is in a healthy range, regular exercise is key for maintaining good health and to reduce health risks. One study showed that physically fit overweight people had significantly lower health risks than thin, sedentary people. An inactive lifestyle raises your risk for developing serious health conditions, including metabolic syndrome, diabetes, and heart disease.<br />
Strength-training is critical for older adults. Adults lose 4-6 lbs. of muscle tissue per decade, which means a significant loss of body strength and a lower resting metabolism.<br />
Older adults who undergo a structured strength-training program have shown to regain lost muscle mass, increase their strength, metabolism, bone density and balance and improve their quality of life.<br />
One study linked muscular strength to reduced stiffness in the aorta, the major artery carrying blood from the heart to the rest of the body, which can reduce the risk of death from cardiovascular events, independent of current aerobic fitness levels.<br />
<br />
However, if calorie intake isn’t also reduced, fat weight increases.Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-64295036170031070472013-12-13T08:19:00.003-08:002013-12-13T08:19:31.240-08:00
<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 8pt;">Do Not Skip Breakfast To Cut Calories</span><br />
<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 8pt;"></span><br />
<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 8pt;">When
it comes to cutting calories, breakfast is often the first thing to go. <o:p></o:p></span><br />
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<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 8pt;">But new research suggests that people who are successful at losing
weight – and, more importantly, keeping it off – eat breakfast every day. <o:p></o:p></span></div>
<br />
<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 8pt;">Researchers
from the Center for Human Nutrition at the University of Colorado Health
Sciences Center in <st1:city w:st="on"><st1:place w:st="on">Denver</st1:place></st1:city>
analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and
kept it off for a year or more.<o:p></o:p></span><br />
<br />
<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 8pt;">Study
subjects were enrolled in the National Weight Control Registry, which is an
ongoing study of adults who have successfully lost 30 pounds or more. Only four
percent said they never eat breakfast every day.<o:p></o:p></span><br />
<br />
<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 8pt;">It
is not known what subjects ate for breakfast (although the study was funded by
cereal giant General Mills), but most followed a high-carbohydrate, low-fat
diet.<o:p></o:p></span><br />
<br />
<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 8pt;">Researchers
speculate that eating breakfast helps people manage both their hunger and food
intake throughout the day.<o:p></o:p></span><br />
Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-27265198226798412122013-06-20T13:37:00.004-07:002013-06-20T13:37:58.646-07:00Kettlebells<span lang="EN" style="mso-ansi-language: EN;"><span style="color: #666666;"><span style="font-family: Arial;">Kettlebells
look like a cannonball (with a handle), has the potential to improve strength,
cardio performance and dynamic balance. <o:p></o:p></span></span></span><br />
<br />
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<span lang="EN" style="mso-ansi-language: EN;"><span style="color: #666666;"><span style="font-family: Arial;">First
introduced in the 1700s by Russian strongmen, kettlebells were used in
techniques of swinging and lifting as a way to build strength, balance,
flexibility and endurance. <o:p></o:p></span></span></span></div>
<br />
<div style="background: white;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="color: #666666;"><span style="font-family: Arial;">Some
exercises include one- and two-handed swings, snatches, cleans, presses, lunges
and Turkish get-ups. <o:p></o:p></span></span></span></div>
<br />
<div style="background: white;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="color: #666666;"><span style="font-family: Arial;">You can
gain significant improvements in aerobic capacity, leg press, grip strength,
dynamic balance and core strength. <o:p></o:p></span></span></span></div>
<br />
<div style="background: white;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="color: #666666;"><span style="font-family: Arial;">With
exercisers today looking for techniques that are efficient, effective and
uncomplicated, kettlebell training definitely fits the requirements.<o:p></o:p></span></span></span></div>
<br />
<div style="background: white;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="color: #666666;"><span style="font-family: Arial;">Some
critics of kettlebell training warn that the explosive movements can be
dangerous to those who have back or shoulder problems, or a weak core. However,
if performed properly, training with kettlebells can be helpful for those same
troublesome areas, as they offer improved mobility, function and increased
strength for the muscles of the body as a whole. As with any training program,
foundational techniques must first be learned and mastered with a light amount
of weight and then carefully progressed to higher loads and larger volumes. If
the learning and mastery phases are skipped, the exerciser’s nervous system and
soft tissues are not allowed to adapt, which could result in injury.<o:p></o:p></span></span></span></div>
<br />
<div style="background: white;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="color: #666666;"><span style="font-family: Arial;">This
activity is much like the types of movements one would expect to experience in
daily life. In addition, there is an emphasis on power, of which momentum is a
component, and evidence suggests that a steady decline in power is one hazard
of aging that is associated with increased risk for falling and decreased
overall function. Being able to control momentum in exercise and daily-life
activities means that the body is better prepared to receive and respond to a
variety of forces.<o:p></o:p></span></span></span></div>
<br />
<div style="background: white;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="color: #666666;"><span style="font-family: Arial;"><o:p></o:p></span></span></span> </div>
Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-86668003683828139482013-05-07T07:50:00.000-07:002013-05-07T07:50:49.235-07:00Successful Travel- How to Keep a Healthy Workout Routine
By Mike Manning<br />
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<b><span style="color: black; font-family: "Arial","sans-serif";"></span></b><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span> </div>
<span style="color: black; font-family: "Arial","sans-serif";">Even
if you have perfected a healthy routine for your life at home, traveling can
present difficulties when it comes to health and fitness. The long flights,
frequent delays and busy schedules experienced by travels often seem more
conducive to hi<span style="color: black; font-family: "Arial","sans-serif";">gh
stress than to exercise and personal well-being. In fact, those who travel more
than 20 days a month</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><a href="http://travel.nytimes.com/2013/02/24/travel/adding-fitness-to-your-business-travel-itinerary.html?_r=0"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;"> </span><span style="color: #1155cc; font-family: "Arial","sans-serif"; font-size: 12pt;">experience
higher-than-average obesity rates along with significantly poorer health on a
number of levels</span></a></span><span style="color: black; font-family: "Arial","sans-serif";">.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span><br />
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</span><span style="color: black; font-family: "Arial","sans-serif";">Travel
doesn’t have to be hazardous to your health, however. With a little advance
planning and basic self-awareness, you can navigate through trip after trip and
get the exercise and nutrition your body needs.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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</span><span style="color: black; font-family: "Arial","sans-serif";">A good trip
begins before you leave home. Make plans to get proper nutrition and exercise
so you won’t be caught off guard once you have left home. Learn a little about
the area where you plan to travel. Find out about local walking trails or gyms
that you might be able to use while visiting. If you are booking your own
hotel, make sure it has an in-room refrigerator where you can keep healthy
snacks such as fresh fruit and veggies to ward off midnight munchies. Also,
select a hotel that has quality fitness amenities such as running trails for
guests, a well-maintained fitness center and in-room fitness features like yoga
television or aerobics videos. Prior to my last trip to San Francisco I
did some research before booking a flight or hotel to make sure all my lodging
and fitness needs could be met while I was away. I searched through
review sites that offered me some great insight on possible</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><a href="http://www.gogobot.com/san-francisco--hotels/"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;"> </span><span style="color: #1155cc; font-family: "Arial","sans-serif"; font-size: 12pt;">hotels
in San Francisco</span></a></span><span style="color: black; font-family: "Arial","sans-serif";"> that I could stay at. The reviews were very helpful and I
was easily able to pick the right hotel for my needs. All in all it was a
great trip and I think that had to do with all the simple planning that was
done beforehand. </span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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</span><span style="color: black; font-family: "Arial","sans-serif";">Pack well.
Remember to bring your athletic shoes and comfortable workout clothes. An
exercise band packs easily and provides a great way to get an intense workout
in a small space.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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</span><span style="color: black; font-family: "Arial","sans-serif";">During long
flights, take a moment to stretch and do chair exercises every hour or two. Do
a few shoulder rolls, side bends, leg lifts,</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";"><a href="http://www.acefitness.org/updateable/update_display.aspx?pageID=494"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;"> </span><span style="color: #1155cc; font-family: "Arial","sans-serif"; font-size: 12pt;">ankle
rolls and so on to minimize the discomfort that comes from sitting in a cramped
space for extended periods of time</span></a></span><span style="color: black; font-family: "Arial","sans-serif";">.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br />
</span><span style="color: black; font-family: "Arial","sans-serif";">Throughout
your trip, manage your personal fitness expectations. You won’t be working out
for an hour or two at the gym each day, but you can get healthy exercise and
movement in smaller doses. Getting up early and running for 15 or 20 minutes
each morning is a great way to improve your travel experience and personal
fitness. In the evenings, you can take a few minutes before falling into bed to
move through some yoga poses, improving your balance and inner peace as well as
your flexibility. By the end of your trip, these small measures will add up to
success.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span><br />
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Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-41508345854047935842013-04-24T14:47:00.001-07:002013-04-24T14:47:27.008-07:00Diabetes and Exercise<span style="font-family: Verdana; font-size: x-small;"><span style="font-family: Verdana; font-size: x-small;"><b><span style="background-color: white; color: #333333; display: inline !important; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Since diabetes is a chronic condition, exercise alone is just one component of managing the disease. Diet is also critically important, which is why I encourage clients to keep a food journal.</span></b></span><br /><span style="font-family: Verdana; font-size: x-small;"><b><span style="background-color: white; color: #333333; display: inline !important; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></span></b></span> <br /><span style="font-family: Verdana; font-size: x-small;"><b><span style="background-color: white; color: #333333; display: inline !important; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Aim for 20–60 minutes of moderate-intensity exercise 3–4 days per week. (Walking and non-weight-bearing activities, such as water aerobics and cycling, are good choices.) However, I highly recommend daily<span class="ecxApple-converted-space"> </span></span><span class="ecxtext_exposed_show" style="background-color: white; color: #333333; display: inline; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">exercise.<span class="ecxApple-converted-space"> <span style="background-color: white; color: #333333; display: inline !important; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Slowly warm up your muscles for at least five to seven minutes before aerobic exercise.</span></span><br /><br />Perform Resistance training. Follow a lower-resistance, lower-intensity program with at least one set of exercises for the major muscle groups, with 10–15 repetitions, 2-3 days per week.<span class="ecxApple-converted-space"> </span></span><br /><span class="ecxtext_exposed_show" style="background-color: white; color: #333333; display: inline; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br />Stretching. After each workout, stretch the major muscle groups to the point of tightness (not pain) for about 15-30 seconds, 2–4 times per stretch.<br style="background-color: white; color: #333333; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><br style="background-color: white; color: #333333; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: white; color: #333333; display: inline !important; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Never bounce when stretching, which can cause you to pul</span><span class="ecxtext_exposed_show" style="background-color: white; color: #333333; display: inline; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">l a muscle.</span><br /><span class="ecxtext_exposed_show" style="background-color: white; color: #333333; display: inline; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></span> </span></b></span></span>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com1tag:blogger.com,1999:blog-8212145740650776754.post-18673308357096132912013-04-24T14:44:00.001-07:002013-04-24T14:44:58.242-07:00Getting Back Into Shape<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10pt;">Some ask if losing weight should come before building muscle.</span><br />
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<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10pt;">The standard caloric balance equation uses a formula of 3,500 calories equaling 1 pound. This means that in theory to lose 1 pound per week, you would need to create a deficit of approximately 500 calories each day below energy balance (the amount of calories it takes for you to remain at your current weight) either through food, exercise or a combination of both; 500 calories x 7 days/week = 3500 calories.</span></div>
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<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10pt;">Effective fitness programs should include 3 major components: Cardiovascular exercises to primarily burn calories and increase stamina, strength training activities that promote muscle building, and flexibility or stretching exercises to help prevent injury (ACE, 2013). Resistance is key to building muscle and enhancing bone strength. There was a recent study that challenged the notion that the only way to build muscle is through heavy lifting (high weight/low reps). Researchers found that muscle gains were not only equally possible with low weight and higher reps, but that it may be easier and perhaps more appropriate for some populations to work out in this manner provided that the exercises are done to fatigue (Burd, 2012). It was the fact that individuals are working an exercise to the point of fatigue that appeared more important for muscle gains than the actual amount of weight lifted.</span></div>
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<span style="color: black; font-family: "Verdana","sans-serif"; font-size: 10pt;">Therefore, an effective “get in shape” plan may include a simultaneous effort of reaching a healthy weight through reduced caloric intake coupled with a comprehensive fitness routine to help minimize lean tissue (muscle) loss along the way.</span></div>
Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-26438484508659420432013-02-25T16:13:00.001-08:002013-02-25T16:13:10.144-08:00Top Excuses for not Working Out:<div class="ecxMsoNormal" style="background: white; line-height: normal;">
<span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;">We all have our reasons for not working out. Some are legitimate.<span> </span>We're working late or nursing an injury, but often we're just talking ourselves out of exercising.</span></div>
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<span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;">"We make excuses to reduce what's called cognitive dissonance," says Dan Kirschenbaum, professor of psychiatry and behavioral sciences at Northwestern University Medical School. "If we are committed to exercise and yet don't do it, the excuse allows us to feel less dissonance, or discomfort."</span></div>
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<span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;">That's not to say you're lazy.<span> </span>It's a normal response. Get into the habit of working out. When you do that, your brain flips a switch and develops a "healthy obsession," which makes you want to get moving. Until then, here's how to overcome your top gym deterrents (as revealed in a Health.com poll). </span></div>
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<span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;"></span> </div>
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<span><strong>The excuse: I'm too pooped.</strong></span></div>
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<i><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;">The reality:</span></i><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;"> It's the number-one reason you blow off workouts. Know this, though: Studies have shown that regular physical activity can improve energy. If you don't believe it, commit to a week of exercise and see if you notice a difference.</span></div>
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<span><strong>The excuse: There aren't enough hours in the day.</strong></span></div>
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<i><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;">The reality: </span></i><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;">You're busy, for sure. If you work 50 hours a week and sleep eight hours a night, that leaves 62 hours for other things. <span> </span>The American Heart Association says 75 minutes of vigorous exercise is all you need to squeeze in each week to improve your health. Of course, something is better than nothing.</span></div>
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<span><strong>The excuse: Exercise makes me eat more.</strong></span></div>
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<i><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;">The reality: </span></i><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;">Actually, if you work out at a moderate-to-vigorous level (think a brisk walk), a shift in hormones may help suppress your appetite immediately post-workout. In a recent study, researchers at Brigham Young University showed images of food who had just finished a 45-minute morning workout. Their neural response to the food was less than it was on non-exercise days. The researchers also found that you do not eat more on the workout day to make up for calories burned. </span><span lang="EN" style="color: black; font-family: "Arial","sans-serif"; font-size: 9pt;">Eat a snack right after your workout. <span> </span>Aim for a 150- to 200-calorie mix of protein, carbs, and healthy fats. It'll keep you feeling full so you don't eat back all those calories you just burned off.</span></div>
Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-60958647538765392922013-01-22T05:43:00.000-08:002013-01-22T05:43:24.999-08:00Mental Health and Exercise
<span lang="EN" style="color: #595959; font-family: "Verdana","sans-serif"; font-size: 9pt; mso-ansi-language: EN; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Want to alleviate stress or cope with
depression? Exercise may help. Increasingly, there is evidence from researchers
that certain levels of physical activity can positively affect mental health. A
growing body of research over the last 10 years shows that physical activity
and exercise also improve psychological well-being. <span style="mso-spacerun: yes;"> </span>Published data show that people with higher
levels of fitness are capable of managing stress more effectively than those
who are less fit.<span style="mso-spacerun: yes;"> </span>It appears that
cardiovascular exercise is the method that most benefits stress reduction. <span style="mso-spacerun: yes;"> </span>Moderate-intensity aerobic exercise, performed
three times a week (sessions lasting over 20 minutes) for up to 12 weeks, has
the most influence on stress management.<span style="mso-spacerun: yes;">
</span><span style="mso-spacerun: yes;"> </span>Cardiovascular and resistance
exercise seem to be equally effective in producing antidepressive effects.<span style="mso-spacerun: yes;"> </span>Research does imply, though, that the
greatest antidepressive effects occur after 17 weeks of exercise, although you
can observe improvements after 4 weeks. The effects of exercise on depression
seem the same for men and women. <span style="mso-spacerun: yes;"> </span>The
results of over 30 published papers show a link between acute and chronic
exercise and the reduction of anxiety. It appears that even short bursts of 5
minutes of cardiovascular exercise stimulate anti-anxiety effects. The research
also indicates that people who train for periods of 10–15 weeks receive the
greatest beneficial effects. It appears that cardiovascular and resistance
exercise can positively affect various mood states, including tension, fatigue,
anger and vigor in normal and clinical populations. Plus, it has been shown
that even a single session of 25–60 minutes of aerobic exercise (at low,
moderate or high intensities) increases positive mood feelings while also
decreasing negative mood feelings.<span style="mso-spacerun: yes;"> </span>Let me know if you want a tailored program just for you.</span><br />
Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-56872991889159657762012-12-26T15:54:00.001-08:002012-12-26T15:54:18.419-08:00Stretching Essentials
<span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";">Before you plunge into
stretching, make sure you do it safely and effectively. While you can stretch
anytime, anywhere, you want to be sure to use proper technique. Stretching
incorrectly can actually do more harm than good. <span style="mso-spacerun: yes;"> </span>Use these tips to keep stretching safe: <o:p></o:p></span><br />
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<span style="color: #54585a; font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Don't consider stretching a warm-up.</span></b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";"> You may hurt yourself if you stretch cold
muscles. So before stretching, warm up with light walking, jogging or biking at
low intensity for five to 10 minutes. Or better yet, stretch after you exercise
when your muscles are warmed up. Also, consider holding off on stretching
before an intense activity, such as sprinting or track and field activities.
Some research suggests that pre-event stretching before these types of events
may actually decrease performance.<o:p></o:p></span></div>
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<div class="MsoNormal" style="background: white; line-height: 18pt; margin: 0in 0in 7.5pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;">
<span style="color: #54585a; font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Focus on major muscle groups.</span></b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";"> When you're stretching, focus on your calves, thighs, hips,
lower back, neck and shoulders. Also stretch muscles and joints that you
routinely use at work or play. And make sure that you stretch both sides. For
instance, if you stretch your left hamstring, be sure to stretch your right
hamstring, too.<o:p></o:p></span></div>
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<span style="color: #54585a; font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Don't bounce.</span></b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";"> Bouncing as you stretch can cause small tears in the muscle.
These tears leave scar tissue as the muscle heals, which tightens the muscle
even further, making you less flexible and more prone to pain. So, hold each
stretch for about 30 seconds. Repeat each stretch three or four times.<o:p></o:p></span></div>
<br />
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<span style="color: #54585a; font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Don't aim for pain.</span></b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";"> Expect to feel tension while you're stretching, not pain. If it
hurts, you've pushed too far. Back off to the point where you don't feel any
pain, then hold the stretch.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="background: white; line-height: 18pt; margin: 0in 0in 7.5pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;">
<span style="color: #54585a; font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Make stretches sport specific.</span></b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";"> Some evidence suggests that it's helpful to do stretches
tailored for your sport or activity. If you play soccer, for instance, you're
more vulnerable to hamstring strains. So opt for stretches that help your
hamstrings.<o:p></o:p></span></div>
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<span style="color: #54585a; font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Keep up with your stretching.</span></b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";"> Stretching can be time-consuming. But you can achieve the best
benefits by stretching regularly, at least two to three times a week. If you
don't stretch regularly, you risk losing any benefits that stretching offered.
For instance, if stretching helped you increase your range of motion, and you
stop stretching, your range of motion may decrease again.<o:p></o:p></span></div>
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<span style="color: #54585a; font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Bring movement into your stretching.</span></b><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";"> Gentle movement can help you be more flexible
in specific movements..<o:p></o:p></span></div>
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<span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt;">Talk to your doctor or physical therapist about the best way to
stretch if you have any health concerns. Otherwise, I can
show you how to perform stretches correctly.</span><span style="color: #54585a; font-family: "Helvetica","sans-serif"; font-size: 10pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-51965719535920278422012-12-08T12:10:00.000-08:002012-12-08T12:10:06.427-08:00<h1>
Obese Children at Risk for Cardiovascular Disease: How Parents Can Help</h1>
<img alt="family biking" height="199" src="http://www.acefitness.org/images/webcontent/blogs/blog-fitnesstrends-092812.jpg" style="float: right; margin: 0px 0px 10px 15px;" width="300" />There's no doubt that childhood obesity has become a nationwide issue, the future implications of which largely remain unknown. According to a new <a href="http://www.bmj.com/content/345/bmj.e4759" target="_blank">study</a> published in the <em>British Medical Journal,</em> however, it appears we may have underestimated the severity of the issue.<br />
Researchers from the University of Oxford examined data from nearly 50,000 school-aged children in developed countries to investigate the effect of body mass index on cardiovascular disease risk. They found that those who were overweight and obese exhibited greater risk factors for cardiovascular disease, including high blood pressure, cholesterol and blood sugar, compared to those who were underweight or normal weight. Not surprisingly, the researchers referred to obesity’s effect on future cardiovascular disease as "substantial" and "concerning."<br />
These findings are undoubtedly alarming, and may be the wake-up call our country needs to start taking more serious measures to eliminate this epidemic. According to the <a href="http://www.cdc.gov/healthyyouth/obesity/facts.htm" target="_parent">CDC</a>, childhood obesity has more than tripled in the past 30 years, and is largely a result of kids eating too many calories and not getting enough physical activity. Children today are exposed to a number of <a href="http://www.cdc.gov/obesity/childhood/problem.html" target="_blank">environmental factors</a> that may make it difficult for them to make healthy lifestyle choices, including:<br />
<ul>
<li>fewer healthy food and drink options</li>
<li>a <a href="http://www.acefitness.org/blog/2761/ny-times-school-gym-time-declining-as-childhood/">lack of daily, quality physical activity</a> on school campuses</li>
<li>easier access to highly-caloric foods and sugary drinks</li>
<li>increased portion sizes</li>
<li>increased exposure to ads for unhealthy foods on TV and in the media</li>
<li>limited access to safe recreation centers</li>
</ul>
As parents, you have the ability to empower your children to make healthy choices for themselves by modeling a healthy lifestyle and making adjustments to your own behaviors. “Changing our children's eating and exercise habits means we have to change our own, as well," explains ACE Chief Science Officer Cedric X. Bryant, Ph.D. "If we are honest with ourselves, what we do and the example that we set greatly influences what our children do. It's vitally important that we as parents take on the responsibility of being good, healthy role models for our children when it comes to physical activity and eating sensibly. That means being more thoughtful in terms of buying food, <a href="http://www.acefitness.org/blog/2385/what-strategies-can-i-follow-to-plan-healthy-meals/">planning meals</a> and looking for opportunities to become more physically active as a family," adds Bryant.<br />
Here are some practical tips on how you can positively influence your children's health and well-being:<br />
<ul>
<li>Limit the amount of junk food you keep in the house.</li>
<li>Plan healthy meals in advance that the whole family can enjoy together.</li>
<li>Try to get out of the habit of using food as a reward for good behavior.</li>
<li>Plan ahead when you eat out so you can make wiser and healthier selections.</li>
<li>Look for simple ways to move more as a family. For example, teach your kids the games you played as a child, such as tag, capture the flag, hopscotch, duck duck goose, or red rover.</li>
<li>Train your children to connect movement with enjoyment. (Note: Many activities today tend to be conducted in a more structured environment, and many children have forgotten how to play just for the sake of playing.)</li>
</ul>
Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-80185467183891680122012-11-20T12:14:00.002-08:002012-11-20T12:14:20.273-08:00Three Things Every Exercise Program Should Have<div class="ecxMsoNormal" style="background: white;">
<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">A complete, safe and effective fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.</span></div>
<span style="font-family: Times New Roman; font-size: small;"></span><div class="ecxMsoNormal" style="background: white; line-height: 12pt;">
<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">Aerobic exercise does good things for your cardiovascular system and is an important part of weight management. Muscular conditioning can improve strength and posture, reduce the risk of low-back injury and is an important component of a weight-management program. Flexibility exercise is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness.</span></div>
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<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;"></span> </div>
<span style="font-family: Times New Roman; font-size: small;"><div class="ecxMsoNormal" style="background: white; line-height: 12pt;">
<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">Aerobic exercise can be as simple as walking, jogging, jumping rope and dance-exercise are good forms of weight bearing aerobic exercise, which is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time and during which the individual’s body is not supported in some fashion.</span></div>
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<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;"></span> </div>
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<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">How often should you exercise? Three to five days of aerobic activity is fine for general health maintenance. If you’re trying to lose weight, aim for five to six days a week, being sure you take off at least one day a week.</span></div>
<div class="ecxMsoNormal" style="background: white; line-height: 12pt;">
<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;"></span> </div>
<div class="ecxMsoNormal" style="background: white; line-height: 12pt;">
<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">Pick calisthenics, free weights or machines. Just be sure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.</span></div>
<div class="ecxMsoNormal" style="background: white; line-height: 12pt;">
<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">Start with a weight that’s comfortable to handle and perform eight repetitions. Gradually add more repetitions until you can complete 12 repetitions. For greater strength conditioning, add more weight and/or more repetitions, in sets of eight to 12, when the exercise becomes easy.</span></div>
<br /></span><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">Proper stretching involves holding a mild stretch for 15 to 30 seconds while you breathe normally. Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all of the major muscle groups.</span><span style="font-family: Times New Roman; font-size: small;"></span>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com1tag:blogger.com,1999:blog-8212145740650776754.post-28583570443030650992012-10-21T07:02:00.001-07:002012-10-21T07:02:10.364-07:00Healthy Ways To Eat Food<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #333333; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">Eating out at a Restaurant may sometimes be difficult, because there are so many ways to prepare and cook the food. </span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #333333; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">Look for these terms for healthy and lowest calorie foods to eat: Look for grilled, steamed, boiled, poached, baked, roasted, broiled and braised.</span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #333333; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">Avoid battered, buttery, creamed, creamy, scalloped, fried, rich in cheeses sauce, holla</span><div class="text_exposed_show" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #333333; display: inline; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
ndaise, bearnaise, tempura, with gravy, au gratin, Alfredo, breaded, croquettes, a la king, Newburg, and deep fried. </div>
<br />
<div class="text_exposed_show" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #333333; display: inline; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
For sodium concerns, avoid smoked, broth, creole sauce, tomato base, fish sauce, barbecued, soy sauce, marinated, Parmesan, hoisin sauce, pickled, teriyaki, cocktail sauce, mustard sauce, and chili paste.</div>
<br />Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-50576740391159213022012-09-25T16:19:00.001-07:002012-09-25T16:19:20.543-07:00How to Stop Eating Your AngerSometimes, terrible instances happen. It may be a job loss, a house fire, a serious accident, a death, and certain frustrations. Does this bring you to an emotional low, and your weight to an all-time high? Sometimes, you internalize anger. Do you use food to deal with the depression, emotional hurt and reduced self-esteem that follows? People who swallow their anger feel, for whatever reason, that they can't express it, so they resort to food. Eating out of anger or frustration often sparks binges, which can really pile on the pounds.<br />
<br />
The comfort of a sugar high is another factor. In the 1970s, researchers at MIT found that sugars and starches have a powerful effect on serotonin, a brain chemical that helps control both our emotions and our eating, which is why we tend to crave those types of foods when we're upset. Some of the newer drugs for anxiety or depression, such as Zoloft and Paxil, also help alleviate symptoms by increasing serotonin activity in the brain. So, in a very real way, eating two jelly doughnuts or a candy bar is a type of self-medication. This can lead to severe health issues!<br />
<br />
If you can try to get some control, by working off any anger and stress by exercising, not by eating, you can begin to feel great!<br />
<br />
If you suspect you often eat because you're angry or frustrated, what can you do about it? <br />
<br />
<strong>Recognize that your life is never going to be trouble-free.</strong><br /><strong>Put a name to what you are feeling.</strong><br /><strong>Forgive yourself.</strong><br /><strong>Beware of "You can't control me!" or defiance eating.</strong><br />
<strong>Take your emotional temperature each time you begin eating.</strong><br /><strong>Install roadblocks to ward off emotionally triggered eating.</strong><br /><strong>Reject lingering cultural baggage, like "Ladies don't get mad."</strong><br /><strong>Jot down what you eat each day.</strong><br /><strong>Don't expect to totally change your anger style overnight.</strong><br />
<br />
If you find that you spend a good portion of your time angry or frustrated and are overeating because of it, you may want to get help. The following peer groups often discuss issues surrounding emotionally triggered eating and are either free or have a nominal fee. <br />
<br />
<ul>
<li>Log on to <a href="http://www.oa.org/index.htm" target="_blank">Overeaters Anonymous</a> or call 505-891-2664. <br /></li>
<li>Log on to <a href="http://www.tops.org/" target="_blank">Take Off Pounds Sensibly (TOPS)</a> or call 800-932-8677. </li>
</ul>
Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-44788237832042362292012-09-18T19:05:00.002-07:002012-09-18T19:05:47.127-07:00Get Ready To Hit The Slopes<div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">You don’t have to wait for the snow to start falling to get ready for ski season. Start your training now.</span></div><div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">Skiing is an activity that involves a variety of elements: strength, endurance, balance and coordination. Hit the slopes without developing these components and you may be in for more than a little embarrassment, you might even hurt yourself.</span></div><div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">This is where sport-specific training comes in. Generally speaking, sport-specific training programs involve focusing on the various skills associated with a particular activity.</span><span style="font-family: Times New Roman; font-size: small;"></span></div><div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">A sport-specific program may also take into account skill-related measures of fitness such as agility, balance, coordination, power, speed and reaction time. Most sports require a mixture of these components.</span></div><div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">Skiing is a sport that relies heavily on skill-related fitness. A traditional fitness program, which includes a combination of weight training and cardiovascular exercise, will only take you so far.</span></div><div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">There are several ways to begin a sport-specific training program. The simplest way is to add several new exercises to your regular workout schedule.</span><span style="font-family: Times New Roman; font-size: small;"></span></div><div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">Exercises such as crunches to work your abdominals are essential in creating a solid “core” for balance and agility.</span></div><span style="font-family: Times New Roman; font-size: small;"></span><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;"><div class="ecxMsoNormal" style="background: white; line-height: 12pt;">It is important to train your body to withstand and absorb the impact associated with skiing. Plyometric movements, such as hopping from side to side, develop muscle power and strength as well as improve agility.</div></span><div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">A great way to integrate these elements into your existing routine is to create a circuit-training program, which involves rapidly moving from one exercise to the next. </span><span style="font-family: Times New Roman; font-size: small;"></span></div><div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;">Use the slide for lateral training, perform one-legged squats to develop balance and strength and use a step-bench platform to improve power. Try catching a bean bag as it drops off your forearm to improve reaction times or bounce two balls to improve coordination.</span></div>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-64672241539500716492012-08-26T08:28:00.002-07:002012-08-26T08:28:32.685-07:00Cardio or Weight Training First?<span style="color: #333333; font-family: "Georgia","serif"; font-size: 11.5pt;">Working out is always good for you. The good news is that, whether you do it before or after weight training, cardiovascular exercise like running, swimming, biking or machine-work will improve everything from your heart health to your mood to your chance of avoiding many cancers. Lifting weights helps with everything from bone density to metabolism.<o:p></o:p></span><br />
<br />
<div style="background: white; line-height: 15.75pt; margin: 0in 0in 11.25pt;"><span style="color: #333333; font-family: "Georgia","serif"; font-size: 11.5pt;">For those who are seeking weight loss, cardio should come first, but if gaining muscle mass is the goal, it's time to hit the weight room first. <o:p></o:p></span></div><br />
<div style="background: white; line-height: 15.75pt; margin: 0in 0in 11.25pt;"><span style="color: #333333; font-family: "Georgia","serif"; font-size: 11.5pt;">"Doing cardio first will induce fatigue that may compromise technique and possibly increase risk of injury," explains Fabio Comana, director of Continuing Education for the National Academy of Sports Medicine. Exhausting one with a big run right before weights and resistance training doesn't just up the risk of injury; it also means you'll have less energy to throw into a really good weight training session.<o:p></o:p></span></div><br />
<div style="background: white; line-height: 15.75pt; margin: 0in 0in 11.25pt;"><span style="color: #333333; font-family: "Georgia","serif"; font-size: 11.5pt;">On the other hand, if you're looking to lose fat, try doing interval cardio training before getting started on weights. The cardio will deplete your body's supply of glycogen, the stored form of glucose in muscle cells and a primary material in our energy storage. Once glycogen is depleted, the body turns to more long-term storage sources, like fat.<o:p></o:p></span></div><br />
<div style="background: white; line-height: 15.75pt; margin: 0in 0in 11.25pt;"><span style="color: #333333; font-family: "Georgia","serif"; font-size: 11.5pt;">If your goal is strictly to have a lean body, not to be strongest, or most powerful, but achieve maximal leanness; try high-intensity interval training at the beginning of each workout.<o:p></o:p></span></div><br />
<div style="background: white; line-height: 15.75pt; margin: 0in 0in 11.25pt;"><span style="color: #333333; font-family: "Georgia","serif"; font-size: 11.5pt;">But that doesn't mean weights aren't important for fat loss. In fact, when it comes to analyzing the percentage weight loss that's comprised of fat versus lean tissue like muscle, weights have cardio beat overall.<o:p></o:p></span></div><br />
<div style="background: white; line-height: 15.75pt; margin: 0in 0in 11.25pt;"><span style="color: #333333; font-family: "Georgia","serif"; font-size: 11.5pt;">There may be other reasons for doing cardio first. If you have Type 2 diabetes or hypertension prevention and treatment is the priority, then do cardio over resistance. Some diseases are better managed with cardio first, then introducing resistance training.<o:p></o:p></span></div><br />
<div style="background: white; line-height: 15.75pt; margin: 0in 0in 11.25pt;"><span style="color: #333333; font-family: "Georgia","serif"; font-size: 11.5pt;">It's important to get the opinion of a doctor and Certified Personal Trainer before proceeding. If you're exercising, no matter the order, you aren't doing anything wrong. Depending on your goal, you may want to choose one type of exercise over the other. Of course, you could alternate days and avoid the question entirely.<o:p></o:p></span></div><br />
<div style="background: white; line-height: 15.75pt; margin: 0in 0in 11.25pt;"><span style="color: #333333; font-family: "Georgia","serif"; font-size: 11.5pt;"><o:p></o:p></span> </div>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com1tag:blogger.com,1999:blog-8212145740650776754.post-35070659611444252852012-07-22T16:38:00.000-07:002012-07-22T16:38:07.118-07:00Energize Your Life with Strength Training<span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; line-height: 115%;">Many of the changes associated with getting older are actually due to becoming less active with age. Unless you regularly engage in activities to strengthen your muscles, you’ll lose about a half a pound of muscle a year in your 30s and 40s, and that rate can double once you turn 50. As you lose muscle, you lose strength, and that compromises your ability to do even simple things, such as carrying your groceries, getting up from a seated position or gardening. Your metabolism also slows down as you lose muscle, so your body will need fewer calories to maintain itself, and you’re likely to gain excess body fat, unless you eat less. Excess fat contributes to a multitude of health problems: heart disease, type 2 diabetes, high blood pressure, and high cholesterol. </span><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; line-height: 115%;">It doesn’t matter, if you’re 50 years old or 80, studies show that strength training can help.</span><span style="font-family: Times New Roman; font-size: small;"></span><div class="ecxMsoNormal"><span style="font-family: Times New Roman; font-size: small;"></span></div><div class="ecxMsoNormal"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; line-height: 115%;">Here are</span><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; line-height: 115%;"> some good reasons to start weight training:</span></div><span style="font-family: Times New Roman; font-size: small;"></span><div class="ecxMsoNormal" style="background: white; line-height: 12pt;"><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt;"><br />
1. Maintain your independence as you get older<br />
2. Improve your quality of life, allowing you to do the things you enjoy with less effort<br />
3. Strengthen and preserve your muscle tissue<br />
4. Strengthen your bones<br />
5. Reduce your risk of falling<br />
6. Improve control of blood sugar<br />
7. Increase your metabolism<br />
8. Improve your body composition to less fat and more muscle<br />
9. Reduce your resting blood pressure<br />
10. Speed up the rate at which food moves through your digestive system, reducing risk of colon cancer<br />
11. Reduce your risk of low back injury<br />
12. Elevate your mood and your self-confidence<br />
13. Relieve pain from osteoarthritis and rheumatoid arthritis<br />
14. Enhance recovery from stroke or heart attack</span></div>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-18434173064452944412012-07-07T07:28:00.000-07:002012-07-07T07:28:56.668-07:00Group Training<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk1jFWTc58TOE6Q7J6O-h8AjlmvAXu_tXopuaMGEz61xk91G5KqhbE3setTbaRqby5iJLxEBrx2ToFRK7TUZJKsts5zwZiZuqHo7T3JeSBIvdUazU2ClcnFPVmnPQrA6p6qa-svDEOX2k/s1600/group+fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk1jFWTc58TOE6Q7J6O-h8AjlmvAXu_tXopuaMGEz61xk91G5KqhbE3setTbaRqby5iJLxEBrx2ToFRK7TUZJKsts5zwZiZuqHo7T3JeSBIvdUazU2ClcnFPVmnPQrA6p6qa-svDEOX2k/s320/group+fitness.png" width="320" /></a></div><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #333333; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">Interested in hiring a personal trainer, but concerned about the cost of one-on-one training? Sharing the sessions and the cost with others is a growing trend. Small group personal training can help you reach your fitness goals without breaking your budget.<span class="Apple-converted-space"> </span></span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #333333; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span class="Apple-converted-space"></span></span><br style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #333333; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;" /><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #333333; display: inline !important; float: none; font-size-adjust: none; font-stretch: normal; font: 13px/18px "lucida grande", tahoma, verdana, arial, sans-serif; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">For additional info, ask me.</span>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-75231698881441443872012-06-23T07:15:00.000-07:002012-06-23T07:15:03.931-07:00Circuit Training<div class="MsoNormal" style="background: white; line-height: 12pt; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto;"><b style="mso-bidi-font-weight: normal;"><span style="color: #333333; font-family: "Verdana","sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Circuit Training<o:p></o:p></span></b></div><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Looking for a way to combine your fitness routine with some new energy and excitement? Whether you’re a seasoned athlete or just getting started with physical activity, circuit training is a great way to challenge your body in a variety of ways while boosting the fun factor.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="background: white; line-height: 12pt; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">What Is Circuit Training?</span></b><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">A typical circuit training workout includes about 8-10 exercise stations. After completing a station, instead of resting, you move quickly to the next station. A muscular strength and endurance circuit alternates muscle groups, such as upper body, lower body and core, so little or no rest is needed in between stations. You can combine aerobics with strength in a circuit too. This type of circuit alternates 1-2 sets of resistance exercise (body weight, free weights, dumbbells, kettle bells, bands, etc.), with brief bouts of cardiovascular exercise (jogging in place, stationary cycling, rowing, etc.) lasting anywhere from 30 seconds to 3 minutes. Depending on your goals and the number of circuit stations, you can complete 1 or more circuits in a 30-60 minute session.<span style="mso-spacerun: yes;"> </span>Circuits can be tailored to your fitness level.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br />
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<div class="MsoNormal" style="background: white; line-height: 12pt; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Advantages of Circuit Training</span></b><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Boredom and time constraints are frequently cited reasons for giving up on a fitness routine. Sound familiar? Circuit training offers a practical solution for both. It’s a creative and flexible way to keep exercise interesting and saves time while boosting cardiovascular and muscular fitness. You’ll burn a decent amount of calories too. In a 1-hour circuit training session, a 150-pound person burns about 308 calories at a moderate intensity; and 573 calories at a vigorous intensity. Because the exercises can be performed in any sequence, you can create an endless number of combinations and design every workout to match your mood or specific training goal. Participating in a group circuit-training class is a great way to discover new exercises you might not have tried on your own.</span><br />
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<span style="font-family: Calibri;">I can design a program just for you.</span>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-88234532390556411922012-06-09T10:46:00.001-07:002012-06-11T17:50:48.275-07:00Cancer Patients Beat Depression with ExerciseBy David Haas<br />
<span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Several years ago, doctors and professionals warned cancer patients against exercising while they were battling the disease. It was believed that exercise was a drain on the body and wouldn’t help the cancer patient heal. Today, professionals in the medical field know that the exact opposite is true.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><a href="http://fitbie.msn.com/slideshow/they-re-fighting-cancer-fitness"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; text-decoration: none; text-underline: none;"> </span><span style="color: #1155cc; font-family: "Arial","sans-serif"; font-size: 12pt;">Exercise cannot only help prevent cancer, but it can help you beat it, too</span></a></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">. Doctors now recommend that cancer patients get at least two and a half hours of exercise every week, no matter how light. Even walking at a slow pace is beneficial if you’re at the height of your cancer treatments. Regardless of if you have breast cancer or are dealing with</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><a href="http://www.mesothelioma.com/treatment/"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; text-decoration: none; text-underline: none;"> </span><span style="color: #1155cc; font-family: "Arial","sans-serif"; font-size: 12pt;">treatment for mesothelioma</span></a></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">, exercise will help in more ways than one.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
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</span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Many people who have dealt with or are dealing with cancer feel depressed. Learning that you have cancer can drag down your mood drastically. Fearing the worst can make it impossible to function and regain a happy mood. Even after beating cancer, so many survivors live in fear of the cancer returning some day. This stress takes an immense toll on the body and mind. Dealing with cancer, even if the best possible outcome occurred, is so mentally taxing that many people never bounce back. When depression sets in, it can be near impossible to do things to help yourself get out of it.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
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</span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Exercise is among the best holistic approaches to improving your mood and beating depression. Exercise naturally raises your serotonin levels, which is the chemical in your brain that’s responsible for a positive, upbeat mood. People with depression don’t have enough of this chemical, which makes it pretty much impossible to simply feel happy on their own. Exercise will increase your serotonin, raise your mood and make you feel less depressed. You won’t even need any pricey medications to feel an instant lift.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
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</span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Even if you’re feeling healthy enough to start working out daily, consult your doctor. Cancer takes a huge toll on the body and your doctor will be able to guide you towards what your body can handle at the moment. You’ll also need to learn the difference between feeling sick and feeling weak. If you’re undergoing chemotherapy, for example, you may actually be too sick to exercise. Take a few days off and get back on your feet when you’re feeling better.</span><span style="color: black; font-family: "Times","serif"; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br style="mso-special-character: line-break;" /> <br style="mso-special-character: line-break;" /> <a href="http://www.mesothelioma.com/blog/">http://www.mesothelioma.com/blog/</a></span>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-31637726503816138852012-05-24T13:31:00.003-07:002012-05-24T13:32:38.004-07:00What Is Functional Strength Training?<span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">Most would agree that there is nothing functional about sustaining an injury due to improper training.<o:p></o:p></span> <br />
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<div style="line-height: 12pt;"><span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">In many respects, <a href="http://www.acefitness.org/blog/318/ace-advocates-functional-strength-training-to/"><span style="color: #14487c;">functional strength training</span></a> should be thought of in terms of a continued movement. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. <o:p></o:p></span></div><br />
<div style="line-height: 12pt;"><span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">Simply stated, the primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system.<o:p></o:p></span></div><br />
<div style="line-height: 12pt;"><span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">In functional training, it is as critical to train the specific movement as it is to train the muscles involved in the actual movement. The brain, which controls muscular movement, thinks in terms of whole motions, not individual muscles.<o:p></o:p></span></div><br />
<div style="line-height: 12pt;"><span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">Exercises that isolate joints and muscles are training muscles, not movements, which results in less functional improvement. For example, <a href="http://www.youtube.com/acefitness#p/u/50/Z4h17vtgH7k"><span style="color: #14487c;">squats</span></a> will have a greater "transfer effect" on improving an individual's ability to rise from a sofa than knee extensions.<o:p></o:p></span></div><br />
<div style="line-height: 12pt;"><span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">The exercises with the highest transfer effect are those that are essentially similar to the actual movement or activity. It is important to note, however, that individuals cannot become expert at a particular movement or activity by training only with similar movements. For optimal results, repeated practice of the precise movement is required.<o:p></o:p></span></div><br />
<div style="line-height: 12pt;"><span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">Exercises performed on most traditional machines tend to be on the low-end of the functional-training continuum because they isolate muscles in a stabilized, controlled environment. While it may be true that traditional, <a href="http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2655"><span style="color: #14487c;">machine-based exercises</span></a> are not the best way to transfer performance from the weight room to the real world, it does not mean that such exercises should not be a part of a training program.<o:p></o:p></span></div><br />
<div style="line-height: 12pt;"><span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">For example, "non-functional," single-joint exercise can play a critical role in helping to strengthen a "weak link" that a person may have to restore proper muscle balance. Furthermore, doing such an exercise can allow an individual to more safely and effectively participate in functional-training activities while also reducing the risk of injury.<o:p></o:p></span></div><br />
<div style="line-height: 12pt;"><span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">In the final analysis, it must be remembered that functional training is not an all-or-nothing conclusion. Functional strength training should serve as a supplement to traditional strength training, not as a replacement.<o:p></o:p></span></div><br />
<div style="line-height: 12pt;"><span style="color: #707070; font-family: "Verdana","sans-serif"; font-size: 9pt;">Properly applied, functional strength training may provide exercise variety and additional training benefits that more directly transfer improvements to real-life activities.<o:p></o:p></span></div>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0tag:blogger.com,1999:blog-8212145740650776754.post-26997536928821345552012-04-28T06:22:00.011-07:002012-04-28T06:26:59.701-07:00Fad Diets Do Not WorkFirst things first. The easiest way to maintain a healthy weight, of course, is to proactively strive to avoid weight gain and with that to eat a healthy diet and engage in regular physical activity. <br />
For any diet to work, calories consumed need to be less than calories expended. Remember, it takes a 3500 calorie deficit to lose one pound of fat. That is, if you want to lose about a pound per week, you need to eat less and exercise more so that your net calorie intake is about 500 calories less per day than it is right now.<br />
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The best diets will advocate at least nine servings daily of a variety of fruits and vegetables – low-calorie foods that provide most of the body’s needed vitamins, minerals and phytochemicals that ward off infection and disease. Fiber-containing whole grains and calcium-rich low-fat dairy products should also be encouraged. If the diet relies primarily on a supplement to assure sufficient vitamins and minerals, it probably is not the healthiest choice. </div><div style="margin-bottom: 1em;">Nutrition is only one component in making a long-term lifestyle change. Exercise not only speeds weight loss by increasing caloric deficit, but it also is essential in keeping the weight off. </div><div style="margin-bottom: 1em;">To sell books and win over dieters who have “tried everything,” diet plans tend to make unbelievable claims that oftentimes are substantiated by dieters’ personal testimony. From promises to lose 8 to 13 pounds in the first two weeks of a diet to promotion of magic supplements, diets market themselves as so easy and effective that their irresistible – at first. But what comes off fast, comes on fast. You’re most likely to be successful in losing weight and <strong>keeping it off</strong> (the hardest part) if you aim for slow and steady with sustainable lifestyle changes. </div><div style="margin-bottom: 1em;">The most negligent diet is one that prescribes the same plan to all people regardless of their health status and other individual factors. If you have a history and significant medial illness, such as (but not limited to) diabetes or heart disease, you should talk with your physician before starting a diet or exercise regimen.<br />
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While you may be able to scrape together enough money to begin an expensive weight loss program, you may not be able to sustain the cost for an extended period of time. Plan ahead and assess your readiness to change and commit to a program before making huge lifestyle adjustments and financial sacrifices </div><div style="margin-bottom: 1em;">Social support is key to successful weight loss. If a diet requires you to eat a different food than the rest of the family, chances are good that you won’t be successful on the diet. If your family is not supportive and committed to helping you make the healthy change, you are probably going to struggle. </div><div style="margin-bottom: 1em;">Long-term adherence to a program, which means a lifestyle change, is the most important factor for lifelong weight-loss success. The specific diet really doesn’t matter. A few years ago, researchers conducted a one year trial to assess the adherence rate and effectiveness of Atkins, Ornish, Weight Watchers and the Zone diets. They found that all of the diets modestly reduced body weight and cardiovascular risk factors and for each of the diets, people who adhered to the diet had greater weight loss and risk factor reductions. Of course, most of the study participants struggled with adherence, which overall was poor for all of the diets. This just drives home the point once again: permanent lifestyle change, not a quick fix time-bound diet, is essential for successful weight loss and subsequent improved health.</div>Anonymoushttp://www.blogger.com/profile/11846134764735897790noreply@blogger.com0