Tag Archives: exercise

Seniors – Reduce Your Risk for Falls

Source:  Centers for Disease Control and Prevention

 

Did you know research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health?  In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.

According to scientific research, exercise can slow the physiological aging clock.  While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits—it maintains the heart and lungs and increases cardiovascular fitness and endurance—it does not make your muscles strong.  However, strength training does.  Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.

One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training.  The control group had losses in bone, strength, and balance.  Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.

Benefits of Strength Training

There are numerous benefits to strength training regularly, particularly as you grow older.  It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:

  • arthritis
  • diabetes
  • osteoporosis
  • obesity
  • back pain
  • depression

So what are you waiting for?  Consult your primary care physician, get cleared to exercise regularly and go for it!

Remember: if you have not been working out routinely, start off slow and gradually increase the intensity of your exercises over a period of time.

Be safe and have fun!

Best regards,

Carolyn

 

FINE PRINT
This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

 

Exercise to Slenderize

Author:  C. Small

Hello Everyone.

I just sent some tips to those of you who have subscribed to my email list that I decided to share with others this one time as well.

You know, we all experience interruptions in our exercise and workout schedule every now and then.  Holidays, weddings, vacations, injury and illness can all force us to put aside our exercise program for a while.

So how can you keep exercise a priority when your schedule changes?  What’s considered too little exercise to maintain your fitness?  How long can you stay on a modified exercise plan without feeling those jeans getting tight around the midsection or hips?

Since everyone is different, there really isn’t one right answer.  However, most experts agree that it all depends on your goals and your current level of fitness.  If your main goal is to maintain your fitness level during a few weeks of reduced training, then some moderate exercise for 30 minutes every other day will suffice.  If your current level of fitness is high and you want to keep it that way, you will need to adjust your exercise time, type and intensity accordingly.

Try to maintain an exercise routine during a “break”, even if it’s a modified one because experts believe that you start “deconditioning” in about two weeks if you stop exercising altogether.  Once you lose your fitness, it takes nearly three times as long to recondition your body again.

I’m sure you all want to maintain or continue moving forward with your weight – fat loss targets even during planned or unplanned breaks, right?  So continue to exercise to slenderize.

Below are A Few Exercises You May Want to Try During Your Beak

  • Walking (If the weather is nice)
  • Jumping Jacks
  • Pushups (Not a favorite, but they do help build arm strength.  And remember, you can do them on your knees or against the wall.)
  • Leg Lifts
  • Crunches
  • Jogging In Place (This is a great exercise for your heart.  You can jog in place at home while watching TV or listening to music.  Make sure you have a good pair of shoes to eliminate any stress to your legs.)
  • Squats (These are good exercises for your legs and buttocks.  Squats are hard on my knees so I do them by sitting and standing up again from a regular chair.)
  • Light Weight Lifting (You can use milk or laundry detergent containers or water bottles…whatever you can find in the place you’re staying.)
  • Dancing (A favorite of the group.)
  • Step Exercises (Use the steps in your home or wherever you’re taking your break, if there are any.  Several repetitions will help tone your leg muscles.  (Please be careful!)

Keep in mind…

…you don’t need expensive equipment in order to give your body an effective workout.  Use what you have in your home, hotel room, resort or wherever you’re taking your “break”.

For a guide to help you, click the below link to grab your copy of Workout Without Weights, which is loaded with exercises that will keep you fit every day, not just during holidays, vacations and etc.  The book comes with four (4) bonuses and a money back guarantee.  Total value for the package is $96.95, but you only pay $19.95 for the entire package.

So…

…click the link below to start your Workout Without Weights program TODAY!

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Workout Without Weights

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Remember:  the key to your success is NOT giving up.  Keep working out.

Take Care and Be Safe!

V/r,

Carolyn

Our health always seems much more valuable after we lose it. ~Author Unknown


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Cross Train – Get Fit and Lose Fat!

Author: Carolyn Small

Hello Everyone.

I mentioned this in a previous article but I believe it bears repeating: The numbers on your scale do not indicate whether you are fit or fat. They only tell you how much you weigh. Far more significant than your total body weight is the composition of your body tissue. (Click here for healthy body fat percents.)

A small amount of fat is needed for padding the internal organs and as insulation under the skin. However, excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems.

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Being fit decreases your chance of contracting diseases

while carrying excess body fat increases those chances!

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Many of you who are serious about your health work really, really hard to get those numbers down to what you believe are acceptable figures. But, you’re still fat…still in danger of having all sorts or medical issues. Don’t get me wrong, losing weight is good, but you must take your fitness program to the next level.

Winning the Battle against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you may not get any farther than just “thinking” about losing fat.

Why? Experts contend that when people exert more effort than what they “think” they’re capable of doing there’s a tendency to lose interest, become weary and dissatisfied. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips for comfort.

It’s at this point that a strong support group is worth its weight in gold. They will remind you of your goals and your purpose for starting the exercise program. They will help motivate you and get you moving again.

But what if your motivation level starts to decline because you’re bored with your workout program?

How do you combat boredom? Cross Training!

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in an exercise program to overcome or break the monotony or dullness of the routine.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid muscle damage, eliminate boredom and get improved results.

Cross training – 3 basic components:

  • Endurance exercises to condition the heart, lungs and blood vessels.
  • Exercises to strengthen the muscles. Because you’re doing a variety of exercises, cross training conditions the entire body, not just specific muscle groups. AND, since you’re not doing the same set of exercises every day, you’re not over stressing any particular muscle group.
  • Exercises to improve flexibility, speed, agility and balance.

Cross training is indeed a great way to modify the concept of exercising and losing fat without having to endure monotonous activities.

You can develop your own cross training program, have someone else, such as a personal trainer or, a fitness expert at your local gym do it for you, or you can purchase one of the many fitness programs on the market today. Two of the leading programs on the market are Shaun T’s Insanity and P90X. For more info on each program please check out Max Workout for the Ultimate Weight Loss – Fat Burn and How Does P90X Work? (Note: both of these programs are high-impact.)

In short, getting fit and losing fat does not have to be boring. It can be fun if you choose the right program to follow. Remember: everyone is not the same. You must choose the program that is right for you. If you don’t, you won’t stick with it. You will continue doing the same things that you have always done, getting the same results that you’ve always have.

Best Wishes for much Success!

Carolyn

I keep trying to lose weight… but it keeps finding me!  ~Author Unknown

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FINE PRINT
This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Obesity and Your Environment: A “Weighty” Subject!

Courtesy: National Institute of Environmental and Health Sciencesscale

No one should ever be judged, bullied, or teased about their weight, height, or any other physical characteristic — or for any other reason for that matter! So please let an adult know if that is happening to you or to anyone you know.

But that doesn’t mean that you don’t need to know about the health problems that can be caused by being overweight. Right now, 15% of all children in the United States are overweight. At the rate those numbers are increasing, that will soon include one third of all children. If overweight children then become overweight adults, nearly 50 million Americans could have diabetes by 2050. Now that is a very scary thought!

And there are many other serious health risks that can also be caused by excess weight, such as amputations, blindness, kidney failure, and heart attacks from hypertension (high blood pressure) and high cholesterol levels. Plus, recent studies also tell us that new cases of asthma are 1½ to 2 times more likely among overweight children.

But are YOU overweight?

Typically, you are considered to be overweight if you weigh at least 10 percent more than your ideal body weight. Obesity is defined as being 30 pounds or more over your ideal body weight. But remember, many people think they are overweight when they are not! If 15% of children ARE overweight, then 85% are NOT, and that’s important to remember since not eating enough can also cause serious health problems. So don’t just assume that you weigh too much. If you think you may be overweight, talk to your parents and your doctor to find out what your ideal body weight really is and what you should do to get there.

What can YOU do if you need to lose weight or just want to stay “fit”?

Obesity can be caused by a combination of several things including your genes, environment, and behavior. But there are still steps you can take to reduce the problem…and your waistline! How?

By changing your environment!

The major “environmental” contributors are:

  1. Eating behavior — consuming too many excess calories and unhealthy foods;
  2. Little or no exercise — choosing television, computers, and the telephone instead of active play; and
  3. Our “built” environment — the fact that we now typically ride in cars instead of walking, take elevators instead of the stairs, etc.

So the solution is actually pretty simple. YOU can change your environment and reduce your weight simply by walking an extra mile every day and decreasing your calorie consumption by about five percent! So turn off the television, computer, or video games and have some physical fun instead. Here are some other great ideas to get in shape!

  • Eat lots of fruits and veggies! Tastes change as you grow older, so you might find you like healthy foods that you didn’t like the first time you tried them.
  • Eat fast foods less often. When you do visit a fast food restaurant, try some of the many new healthy choices on the menu.
  • Do NOT skip any meals and be sure to eat a good breakfast every day. Skipping breakfast and other meals can cause you to eat more later or to crave foods that are too high in fat and calories.
  • DO skip the soft drinks and high fat or high calorie snack foods like chips, cookies, and candy. Choose healthy drink and snack foodslink to a non-NIEHS site instead, such as:
    • Milk!link to a non-NIEHS site Milk matters! It is very important for strong bones and healthy teeth;
    • Water (especially when exercising!);
    • 100% fruit juice is good, but to be careful of juices that are not 100% natural juice;
    • Fresh fruit or fruit canned in juice or light syrup, such as mandarin oranges, peaches, or pineapples;
    • Small amounts of dried fruits such as raisins, apple rings, or apricots (but chew carefully – these could be choking hazards!);
    • Fresh vegetables such as baby carrots, cucumber, zucchini, or tomatoes cut and served with low-fat salad dressing for dipping;
    • Reduced fat cheese served with whole-wheat crackers; low-fat yogurt with fruit;
    • A bagel or whole wheat toast spread with a small amount of peanut butter;
    • Graham crackers, animal crackers, or low-fat vanilla wafers;
    • A tortilla spread with low-fat refried beans.

  • GET MOVING — EXERCISE DAILY!
    You need a total of about 60 minutes of physical activity a day, but the good news is that this does NOT have to be done all at one time. Short five or ten minute spurts of fun physical activities throughout the day are just as good for you. Here are some things you might enjoy:

    • Power walking, jogging, or runningpowerwalking160ay7
    • Riding a bikelink to a non-NIEHS site
    • Skating
    • Hiking
    • Bouncing, throwing, and catching a ball
    • Shooting hoops
    • Climbing on a jungle-gym, hills, or stairs
    • Swinging on a swing set
    • Swimming or just playing in a pool (only with supervision of course!)
    • Jumping rope
    • Playing hopscotch, tag, kick-the-can, hide and go seek, etc.
    • Dancing or playing music games, like the Hokey Pokey, Bunny Hop, Ring Around the Rosies, Skip to My Loo, Head, Shoulders, Knees and Toes, or The Walking Song
    • Team sports, like soccer, basketball, hockey, volleyball, and softball or baseball
    • Choosing the stairs instead of escalators or elevators
    • Taking physical education (PE) classes at school, or lessons such as swimming, tennis, or gymnastics
    • Walking to school, the store, friends’ houses, or other places in the neighborhood (if it is safe to do so and with your parents’ permission)

The NIEHS Fitness Fighters!

NIEHS also plans to help you in this effort. We will be developing a children’s television program similar to “Sesame Street” that we call “The Fitness Fighters.” It will give you lots of ideas for staying fit and healthy. So stay tuned as this important project comes to a television near you. But remember – for the most part you should turn off that television and get moving instead!

P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner
P90X Resistance Bands Workout Kit–3 bands: Light, Medium, Heavy
Insanity: The Ultimate Cardio Workout and Fitness DVD Program



FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Exercise-and-Nutrition

Author: C. Small

Want to Eliminate that Tired…Worn Out…Unhealthy Feeling?  Want to look good in clothes that actually fit?  You can do these things and a whole lot more by achieving a healthy lifestyle.  Don’t wait another day!  Learn how to get fit inside and out through good nutrition and exercising the safe way using the right equipment; and get lasting results.

Eating right, using the right supplements and exercising can help you manage your weight, whether you’re over or under weight.  And, getting and staying in shape will help prevent potentially life threatening diseases.

Start With Good Nutritionnutrition_fruit_header

Good nutrition is essential for you and your family’s overall well-being.  Start making small changes in your diet and before you know it, you’ll be on the road to a healthier family with long lives ahead of you.

Get Your Weight In Check

We can show you how to manage your lifestyle to better manage your weight, reduce your risk for heart attack and other serious diseases or conditions.

swimming Exercise & Fitness

Swimming, cycling, jogging, skiing, dancing, walking and dozens of other activities can help      your heart and improve your fitness.  Whether it is included in a structured exercise program   or  just part of your daily routine, all physical activity adds up to a healthier you.

A Healthy Lifestyle Begins on Day 1

The American Heart Association is working to raise public awareness about the serious threat0109family_kids_fitness posed by childhood obesity.  Learn more about the various ways you can become involved in improving children’s health.  Baby fat may look cute on new borns and toddlers, but it can signal the beginning of lifelong health problems.

REMEMBER you hold the key to a healthier you.  So start today; learn the small life style changes that you can make to help prevent heart disease, obesity, diabetes and stroke….and lead to a healthier, better looking you…a “you” that you will be proud of.  Be the example for your family! Start your journey today with Yummy Healthy Tummy – Kids Healthy Eating Guide or Hungry Girl 1-2-3: The Easiest, Most Delicious, Guilt-Free Recipes on the Planet now.

About the Author: C. Small is the Owner/Manager of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training. Our desire is to educate you on the dangers of obesity and help you achieve a healthy lifestyle by combining the right exercises with good nutrition, so you can lose weight and especially lose fat to feel, look, and be healthier.


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FINE PRINT
This policy is valid from 12 November 2009.  This blog is a personal blog written and edited by me, C. Small.  For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions.  However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content.  Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products.  The views and opinions expressed on this blog may not be my own, but I agree with them.  Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.  This blog does contain content which might present a conflict of interest. This content may not always be identified.

How To Reduce Your Waistline Without Sit-ups And Crunches

Author: Gregg Hallwoman jogging1

Having a toned and trim waistline has always been a goal for most men and women of just about any age. At the health club you find all kinds of people signing up for classes designed for reducing their waist and promising to do it fast. The fact of the matter is that making changes to your body takes time and there is no quick fix but with a little patience you can begin to see results in a couple of weeks.

For the most part people want to reduce their waistline for cosmetic reasons but you should really be concerned about reducing it for health reasons. Many medical studies have demonstrated that a waist measurement of over forty inches for men and of over thirty five inches for women puts you at a highly increased risk for stroke and heart disease. This gives you a reason much more important than appearance to slim up.

The reduction of your waist should be done by employing diet and exercise at the same time. It doesn’t do you a whole lot of good if you go to the one hour abdominal aerobic class and then follow it up with a Big Mac and fries. If you want to be successful you need to include both a regular exercise regimen and a reduced caloric intake.

Contrary to all the late night infomercials and fad diet advertisements there is not a specific type of diet that you need to follow, just reduce calories and fats, eat plenty of fruits and vegetables along with adequate protein for your lean body mass and drink plenty of water. Keeping a journal or diary of everything you eat can help you stick to it and keep you from cheating. If you want a super slim waistline, avoid eating too much fiber as well which leads to bloating.

swimming (female)Next on the agenda is some good old fashioned cardio. Some aerobic exercises are better than others but any exercise is better than nothing! Some of the better fat burning exercises include swimming, interval training, speed walking, and low impact aerobics. Swimming is a great calorie burner and doesn’t put any stress on your joints. Speed walking is something that just about anyone of any fitness level can get into and increase the duration and intensity over time.

Interval training and low impact aerobics are easiest to employ if you have access to a gym. With interval training you will burn a significant amount of calories and aerobics are a super quick way to get in good cardiovascular shape and lose weight and inches all at the same time.

You don’t have to do sit-ups and thousands of crunches for a lean waistline; as a matter of fact these things will make your waist thicker. Try an abdominals class at your gym instead that focuses more on aerobics.

Article Source: http://www.articlesbase.com/fitness-articles/how-to-reduce-your-waistline-without-situps-and-crunches-44012.html

About the AuthorGregg Hall is an author and internet marketing consultant living in Navarre Florida. Find more about dieting and weight loss at http://www.shop4betterhealth.com.

POLICY

This policy is valid from 12 November 2009.  This blog is a personal blog written and edited by me, C. Small. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions.  However, if you buy something from my blog I will get paid, not much but I’m small and need the money.  The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content.  Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products.  The views and opinions expressed on this blog are my own.  Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.  This blog does contain content which might present a conflict of interest. This content may not always be identified.

Weight Loss: Healthy Weight Maintenance Information

Author:  Shane Craftonfoodpyramid

When purchasing any weight loss product, it is important to do your research.  Many people are exchanging their opinions about Weight Loss on DietBlogTalk.com.

For an additional source, check out Weight Loss on the very popular Sensational.com

Why It Is Important To Maintain A Healthy Weight

There is a simple way to keep you heart, mind and body overall in good health:  maintain a weight appropriate for your build, gender and age.  Though it may seem like a simple matter, a healthy weight can prevent heart disease, high blood sugar and cholesterol, certain kinds of cancer, and depression; this is not to mention the obvious improvement in overall appearance and self-image.  And despite what many people think about losing weight, it can be quite simple—a routine of healthy eating and daily exercise plus proper supplementation is often enough to take off and keep off extra weight.

What To Look For In A Diet

A diet that is designed around healthy and permanent weight loss will be based on nourishment rather than deprivation.  People who reach a healthy weight and maintain it usually do so by eating a well-rounded diet of fresh foods from each food group.  Such a diet serves two purposes for the dieter by keeping hunger at bay while also stimulating the metabolism to burn faster.  Diet guides, weight loss cookbooks, and structured meal plans can provide resistance bandsdieters with a way to stay focused on their goals.  Exercise, too, can become easier when certain resources are employed.  At-home exercise equipment is often a good way to exercise, as it is convenient for the dieter; workout DVDs and book-based programs provide a similar benefit.  As long as the dieter is keeping up her heart rate for at least 30 minutes at a time, she can assume it has been a productive workout that may lead to weight loss.  It is recommended that those losing weight stay active nearly every day in order to experience continuous benefits (fat being turned to energy, a faster metabolism, creation of lean muscle, etc).  You may also want to try one of the proven weight loss supplements now available.  When used in conjunction with diet and exercise they can offer some good assistance.  Look for one with ingredients that burn fat and help to control the appetite and cravings.

Where To Find Good Information

Any dieter seeking free information can find what they’re looking for online—there are many sites devoted to dieting, exercising and the products that make weight loss easier.  You can tell a reputable weight loss site based on its affirmation of eating well and staying fit as the keys to weight loss; another indication is its unbiased look at supplements and equipment.  A product site should feature comments from consumers or a user-run rating system. Message boards and forums that allow dieters to post can also be a great place to ask questions or find encouragement from others who are losing weight.

Conclusion

Thankfully, the increase in obese and overweight people has been met with the creation of new resources to help all people lose weight.  Maintaining an ideal weight yields so many benefits, from a great looking body to a healthy heart, that there is no reason to not start on the path to weight loss right away.  Let today be the day you gather weight loss resources (cookbooks, guides, meal plans), exercise supports (equipment, DVDs, books by the experts) and online information so you can begin burning fat, defeating your cravings and working your way to a better you.

Article Source: http://www.articlesbase.com/weight-loss-articles/weight-loss-healthy-weight-maintenance-information-810700.html

About the Author:  Shane Crafton is a diet editor, whose team specializes in health, fitness and weight loss reporting.

Insanity: The Ultimate Cardio Workout and Fitness DVD Program
NEW Set of 5 Resistance Bands Great for P90x, Insanity, and Any Home Workout Exercise Including Physical Therapy
P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner

FINE PRINT
This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Basic Guide To Sports Nutrition Education

Author: Paul Hatabanana biker

As people realize that there is a dearth of information in the world to study, the study of the world becomes more specialized in order for information to be manageably processed for particular purposes. The study of medicine, for example, brought forth a specialization in sports medicine. The study of sports and also of nutrition was further compartmentalized into sports nutrition.

Sports nutrition as a higher education course has been attracting interest among younger generations. As the world population turns to sports for physical health as well as entertainment, sports nutrition attracts a lot of attention and revenues and people specializing in increasing sports performance are very much in demand.

Sports Nutrition education focuses on understanding how the body functions during exercise and sport. Maximizing athletic potential and minimizing health risks associated with sporting activity are two of the main topics of study in Sports Nutrition Education.

Students of this course will consider the role of exercise in healthy lifestyles, and in the treatment of various diseases, with emphasis on interaction between nutrition (diet) and physical performance.

Sports Nutrition education also provides the scientific background, specific knowledge and skills to address concepts and controversies relating to sports nutrition, sports physiology and to explore the links between nutrition, physiology, performance and health outcomes through the life cycle.

Sports nutrition education integrates principles of nutrition and exercise physiology and application to exercising individuals. Common topics for discussion include energy expenditure, fuel substrate metabolism, specific nutrient needs, ergogenic aids, hydration, and weight issues for exercising individuals and athletes.

In personal sports and fitness training, for example, the optimum way to get the most out of their workouts and feel their best is by designing an energizing, performance-enhancing nutrition plan, tailored specific needs of their bodies.

Sport Nutrition education includes learning how to enhance client’s workouts and maximize their results with proper nutrition, safe and effective sports supplements, and beneficial vitamins and minerals.

This is a sample module from a university that offers Sports Nutrition in the collegiate level:

Level 1
Studies include an introduction to learning and assessment in higher education and the wider context of your subject.
– Basic Sports Science
– Science for Sport
– Human Physiology
– Data Analysis
– Introduction to Nutrition
– Professional Studies
– Functional Anatomy

Level 2
This level addresses issues related to hire-ability and professional practice.

– Exercise Physiology I
– Nutritional Physiology and Biochemistry I
– Human Nutrition
– Research Methods
– Nutritional Physiology and Biochemistry II
– Biomechanics, Sport Psychology, Physical  Performance Assessment

Level 3
Level 3 further develops your skills in independent problem identification and analysis.

– Exercise Physiology II
– Applied and Environmental Physiology
– Energy Metabolism
– Muscle Structure and Function
– Sensory and Motor Physiology
– Sports Nutrition

In practical terms, students of sports nutrition education learn:

– How nutrients are taken in and how foods are digested and metabolized to provide necessary energy to fuel muscular activity.
– Dietary patterns that maximize performance and prevent disease.
– Research advancements in ergogenic aids.
– Supplementation and the pros and cons of popular diet techniques.
– Sample eating plans showing how to fuel for specific workouts.
– How to distinguish among food, diet, and supplement options and understand which are best and why.
– How to overcome food and weight obsessions.
– How to lose undesired body fat while maintaining energy for exercise.
– Strategies to boost energy, reduce stress, control weight, improve health & enhance workouts.

Employment opportunities
While enrolled in a Sports Nutrition Education program, it is still possible to have relevant employment. Work placement can also be advantageous as it also provides you with the benefits of industry experience.

The degree is excellent preparation for anyone planning a career in the sports and fitness industries such as corporate health and fitness. The program is also good for those particularly considering a specialization in the nutritional aspects of performance enhancement.

The graduate of this course can penetrate family and community services, local or state government agencies, hospitals, rehabilitation clinics, institutes of sports, universities and colleges and also personal training. However, the graduate of Sport Nutrition is not qualified to be a dietitian.

Sports Nutrition education also provides a systematic, general, scientific training suitable for a wide assortment of careers. Many students also continue onto a PGCE or Masters course in a related area.

Article Source: http://www.articlesbase.com/health-articles/basic-guide-to-sports-nutrition-education-547140.html

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Let’s Get Started towards a Better You, Part 1

Author:  C. Smallat home

Isn’t it time you did something about the way you look and feel?  Want to Eliminate that Tired…Worn Out…Unhealthy Feeling?  Have you ever thought about doing something to boost your energy-level, mental acuity and self-esteem?  Want to look good in clothes that actually fit?  You can do these things and a whole lot more by achieving a healthy lifestyle.  Don’t wait another day!  Learn how to get fit inside and out through good nutrition and exercising the safe way with the right equipment, for lasting results.  Learn how eating right, using the right supplements and exercising can help you manage your weight, whether you’re over or under weight; and how getting and staying in shape will help prevent potentially life threatening diseases.

Are you ready?  Let’s go.  First, check with your doctor to ensure that you can safely exercise without restrictions.  Once you get the green light, you must make the personal decision to begin an exercise plan and commit to making it a priority in your life.  It’s also important to have a support team especially when you’re just starting a workout program.  Your team can help you stay on track by providing guidance and motivation.  Keep in mind however, that you did not get the way you are overnight.  It’s going to take time to develop new habits, so stay positive.  If you “fall off the wagon” get back up and start again right away.

You might also consider several sessions with a qualified personal trainer to learn what to do to reach your fitness goals.  A personal trainer can help you set your fitness goals and design a workout program specifically for you.  Don’t forget that there is no right or wrong way to stay active.  Just make sure that your goal(s) is/are realistic and measurable in a way that you will see your progress.  For example if your starting point for crunches is 1 on Day 1, you may set a goal to increase your reps to 10 by Day 8.

Now let’s get started.  Find something that works for you whether it’s biking to work, walking after a meal, joining a sports league, exercising while watching TV, or training for a marathon.  Life provides many opportunities to be active – we just have to recognize them.

I know that in trying to balance school, jobs, relationships and all of the other demands of your daily life, physical health is often the last item on your agenda.  However, if you make physical fitness and healthy lifestyle a priority, you will find more energy and enthusiasm for the other areas of your life; and, with more energy you might find that you can do a little bit more each day, such as spending more time with your family or that special someone.

REMEMBER you hold the key to a healthier you.  So start today.  Learn the steps, that is the small life style changes that you can make to help prevent heart disease, obesity, diabetes and stroke….and lead to a healthier, better looking you…a “you” that you will be proud of.

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Determining Your Fitness Level

Author: Steven Stratton1492fitness

You made your resolution to get in shape, you have even found an exercise program that you like, but where exactly do you start? One of the first things that you should do is to find out what your current fitness level is. This is important, because you want to make sure that you increase at a healthy rate to prevent injury. There are several ways to test your fitness level.

Upper Body Strength
A great way to test upper body strength is by using the push-up. Men should use the traditional military style push-up, while women can use the bent-knee position. To perform the test, do as many push-ups as you can, and count them as you are going. The average number of push-ups is listed below:
WomenMen
Age 20-29: 17-33Age 20-29: 35-44
Age 30-39: 12-24Age 30-39: 24-34
Age 40-49: 8-19Age 40-49: 20-29
Age 50-59: 6-14Age 50-59: 15-24
Age 60+:   3-4    Age 60+:   10-19

Aerobic Activity
A great way to test your aerobic fitness level is the 12 minute test. To perform this test, warm up properly then cover as much distance as you can in 12 minutes. You may walk, run, or jog. When your 12 minutes are up, record your distance. Below are the average results for the number of miles covered:
WomenMen
Age 20-29: 1.33Age 20-29: 1.54
Age 30-39: 1.27Age 30-39: 1.49
Age 40-49: 1.21Age 40-49: 1.42
Age 50-59: 1.13Age 50-59: 1.33
Age 60+:   1.07Age 60+:   1.24

There are several other tests to check your fitness level, some of which can be performed by a trainer or physician. If your numbers are below the averages above, set your goal to the average and work towards that. When you have reached that goal, move to a higher one. Goal setting is so important when making that decision to get into shape, you do not want to make unrealistic goals, but you also want to make sure that the goals you are setting are will challenge you. Once you achieve the goal that you set, you feel incredible. Then comes the choice to set another goal or try to maintain the current level of fitness that you just achieved. Another way to help you determine your fitness goals is to find out what your body fat percentage is. You can do this a couple ways, you can go to the gym or a physician and get your body fat measured by a personal trainer or a doctor, or you can buy a body fat measure with a fat measurement guide. Body Fat measurers are simple to use and pretty accurate, and you can check your progress anytime you want. Seeing progress is so important, because it helps to motivate you to conquer your goals. Another reason why body fat measurers are great is because not everyone is trying to lose weight. If you are trying to pack on more muscle, you might not see a difference on a scale, in fact you might actually gain weight, but having a body fat monitor will you help you see that you are decreasing your body fat.

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