Tag Archives: Fitness

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.

    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


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.

How Does P90X Work?

Author: Kevin Trentp90xdvd

P90X is a high-intensity workout program that was developed by fitness guru Tony Horton to reshape your body in only 90 days. The program makes a lot of claims about losing weight and toning your entire body. So, just how can P90X and Tony Horton make these claims and stand behind them? Here are the specifics on how the P90X workout exactly works.

Muscle Confusion

The muscle confusion principle is the key to P90X and reshaping your body. Tony Horton developed this workout technique so that your body was always being challenged during every workout. This is effective for losing weight and getting toned because your body never gets used to the exercises and always has to put forth effort to get the workout done. Your muscles are constantly confused, which means that they are going to be burning fat and calories like crazy. This accelerates a person’s results since your body is never going to plateau. You can continue to lose weight and develop muscle throughout the whole 90 days and beyond and not have to worry about your body plateauing and your exercise efforts are never wasted.

Diversityp90x male

With the P90X workout, you get 12 different workouts that are done on a set out schedule depending on what level you are starting at. P90X easily gets rid of the boredom of exercising, as you could be doing yoga one day and extreme cardio and plyometrics the next day. Most people who start an exercise program get bored after a few months because it’s all the same exercises and workouts. P90X offers a diverse offering of 12 different workouts that will definitely keep you from being bored during the program.


There is no wasted time during your P90X workouts. Every exercise in every one of the 12 workouts that you do are specifically done for fat burning and strength building reasons. With some workouts you may have wasted exercises that may do nothing for your body. With P90X you have different levels of difficulty which means you are always getting an efficient workout no matter if you are a beginner or a seasoned pro. You get at least an hour of constant sweating and fat burning with little rest during the workouts. No one wants to waste time when they are working out. People have busy lives and need a workout that is efficient and will utilize every minute of the workout to losing weight or getting toned. That is exactly what P90X does.

p90x313 femaleTony Horton’s P90X is not a miracle cure or anything like that. It is a well-developed workout program that takes effort and time on a person’s behalf to lose weight and get the toned body that they want. P90X will not work if you do not commit fully to the program. The P90X workout uses muscle confusion as well as exercise diversity to help people lose weight and get the toned body they want. A person has to put in the efforts for the program to be a success.

Article Source: http://www.articlesbase.com/health-articles/how-does-p90x-work-1154348.html

About the Author:  Tiffany Brunskole is a writer for Surfer Body Fitness, an Online retailer who specializes in workout products and supplies from Beachbody fitness such as P90X. P90X can help you burn more calories and achieve weight loss faster.

CVS Unlimited, LLC is a paid affiliate of Botanic Choice.

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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.

The Insanity Workout With Shaun T

Author: Steven Strattonextreme workout

Shaun T’s new workout has been highly anticipated for quite some time now, and it has finally arrived! Insanity with Shaun T will definitely be the workout that will change people’s lives. The Insanity workout will help you conquer the battle in your mind, so you can maximize your results and push your body to reach fitness levels you never thought possible for yourself.

Who is Shaun T?

So why should you care about Shaun T’s Insanity Workout? The answer to that is, because Shaun T knows what he is doing. He started off getting his BS in Sports Science and a minor in Theater/Dance at Rowan University. Since then he has made quite a name for himself in Hollywood, being on several television shows and movies. He has worked with Mariah Carey, Aaron and Nick Carter, and Elephant Man. He has worked for companies like Nike, Boost athletic shoes, and the Los Angeles Lakers. Shaun T has been widely known for his choreographing and dance moves. It was his dancing that helped him make his first workout programs, Hip Hop Abs and Rockin Body, which focused on dancing for a cardiovascular workout. Hip Hop Abs quickly became one of the most successful in-home workout programs out there.

What is up with the Insanity Workout?

Even though Hip Hop Abs and Rockin Body were incredible workouts, the Insanity workout is focused on a life changing experience. Insanity is more structured and is a 60-day workout plan. Shaun T’s Insanity has been built for achieving strength, stamina and cardio success. If you really want to find out how much you can push yourself, the Insanity workout will help you dig deeper than you ever have before.

The great part about this Insanity workout is that it works! The whole philosophy behind Insanity with Shaun T is called, MAX Interval Training. Olympians and professional athletes around all sports, use Max Interval training to help get their bodies into shape. After 60 days, the results you will experience will be mind blowing, and you will be in the best shape of your life. Max Interval training will make you do long burst of cardio training and short spans of rest, instead of traditional interval training, which has you perform short burst of energy and longer periods of rest.

What Comes With The Insanity Workout?

The Insanity workout makes sure that you are taken care of. It comes with 13 DVD’s that are systematically planned out for you to achieve maximum results. Insanity also comes with a fitness guide and diary so you can track your progress, a nutrition guide so you can plan your meals and make sure you have the energy you need to perform the workouts, and a workout calendar, so can easily track where you are in the program. It is important to read through everything before you begin, so you can make a game plan. Insanity with Shaun T is not for everyone; it is an “EXTREME” workout program, which will kick you butt. So make sure you consult your doctor before deciding to do this workout.

Insanity: The Ultimate Cardio Workout and Fitness DVD Program

CVS Unlimited, LLC is a paid affiliate of Botanic Choice.

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How Cycling Can Improve Fitness

Author: John Philipcycling x 2

With so many different machines out there in the gyms across the country, many people tend to forget about the easiest, cheapest, and the best way to get into shape. A cycle exercise, such as riding your bike, is a great fitness routine to get into. Health should be the number one priority for people because there is nothing more important. The healthier you are the more you will get out of life in the end.

One of the most obvious benefits to cycle exercising is that of getting out into the world and enjoying the scenery while getting all of that fresh air. Breathing that clean air is another thing that is excellent for your health. Instead of staring at the same four walls at the gym and smelling all of that stale sweat, you could be watching the blue skies and getting all of the fresh air you could ever want.

Another reason why this type of exercising is so beneficial is because it is low impact. Those who have a little trouble with their joints will enjoy this exercise, as the motion of the exercise of cycling does not stress the joints too much. You will be able to exercise for a much longer period of time this way. Those trying to get their joints back to tip top health after joint surgery find cycle exercises to be a great rehabilitation path.

There are also many cardiovascular benefits that come with cycle exercising. By increasing your fitness level, you will lower your risk of arteriosclerosis and heart attacks. Also, this sort of fitness routine will help you drop those unwanted pounds you have wanted to shed for some time now. And since those who are in need of dropping a few pounds may not be used to working out, cycle exercise is wonderful because it provides a slow warm up. You can easily start slow and then gradually increase your speed and resistance as time moves on.

Variety is the spice of exercise. It is very easy to end up bored and tired of the same old exercise routine day after day. No matter how important fitness is to your health, you can easily lose interest in the entire thing should you become bored. With cycle exercising you can switch your scenery whenever you like which means you never have to be bored with your exercise routine again. The more interesting you can make your workout the more you will enjoy the overall experience and the more you will stick with it.

So if you have not already gave cycle exercising a try for yourself then there is no better time than now. When it comes to your health, it is important to take action and stick with it. Even though it may be hard to get into a routine in the beginning, just hang in there. It will eventually become second nature and you will actually feel out of sorts if you miss a day of cycle exercise.

A Quick 2 Step Guide To Losing Belly Fat And Getting Six Pack Abs

Author: Avy Barnesyoga1

Listen, I understand that getting six pack abs isn’t a simple task….well, at least for majority of us. However, if you follow a simple plan and stay 100% consistent, results will come. Take a couple of minutes out of your busy day and read this article here to learn how to lose belly fat fast…

Step #1 : Proper Nutrition -  This, my friend, is the granddaddy of them all! Nutrition is the backbone of any diet. If done improperly, results will be minimal to none. You have to eat the proper foods, and eat the right amount of meals daily in order to lose stubborn belly fat. You could have the perfect set of abdominal muscles waiting to be revealed, but if they are covered with a layer of belly fat, they’re going to stay hidden! Eat 5-6 small healthy meals daily containing protein, complex carbs (whole grains), healthy fats (monounsaturated), fiber, and foods rich in vitamins and minerals.

Step #2 : Fitness – A good fitness plan would consist of cardio, weight training, and core exercises (ab exercises). Make sure you place your primary emphasis on weight training since having lean muscle will burn off more calories…even while you rest. I recommend for you to workout 3-4 times a week. Another tip is to make sure you get complex carbs (banana) before your workout, and plenty of protein (protein shake) after your workout. This will assure your muscle tissue grows and grow properly.

Yes, you’re going to have to stay 100% consistent, but imagine the feeling you’ll get when you look in the mirror and so those ripped abs!

Common Questions and Answers Regarding Fitness

Author: Grace Soongfitness5

Numerous misconceptions and general questions revolve around fitness and training. Below are a five of the most common questions my clients ask of me and the answers I give them:

1. Can I spot train certain parts of my body?  If you are talking about spot training to get rid of the fat (reducing the size of that body part), that will never happen.  No exercise can do that.  When you spot train, you are working the muscle underneath the fat.  To  reduce fat  in certain areas of the body, you must do two things: first, reduce overall body fat through a change in your diet, and second, increase muscle tone through strength training.  Without a doubt, you can spot train to INCREASE the size of a certain area…but never the other way around.

2. Will I bulk-up if I workout?  A lot depends on the type of workout that you do and the principles behind your workout. Genetics, gender, age, diet and the quantity of testosterone your body naturally produces will determine if you’ll have a propensity to bulk up.  Generally, if you are female over 30 years old, it would be difficult to bulk up without the aid of testosterone supplements no matter how heavy you lift.

3. How often and for how long should I workout?  Suggestions by fitness organizations such ACSM, AHA and ACE keep changing as new studies and research are provided. The general agreement, however, is 3-5 days a week for about 20-60 minutes each session. A lot also depends on your goal:  lose weight , maintain your current level of fitness, gain weight or train for a competition or sport. Check with your  personal trainer  for his/her recommendation before you start because too little or too much could hinder your development.

4. What causes muscle soreness after exercise?  Delayed Onset Muscle Soreness is caused by a larger than normal burden on a muscle. Originally, it was believed that a build up of lactic acid caused the soreness.  However, research confirms that the soreness is caused by micro tears in the muscle. A release of enzymes from the muscle fibers and the muscle’s response to the larger than normal burden (placed on it) causes the irritation. As the muscles adjust to the weights, the soreness will diminish.

5. What are the best equipment to use?  In general, machines are better for the beginner. They provide more stability than free weights (dumbbells and barbells). They help you maintain form until you can master the moves.  However, machines are two-dimensional exercises (movements are limited to forward and back, or up and down) whereas your muscles are multi-dimensional (they move forward, back, diagonally and sideways). With free-weights and cable pulley machines you activate several muscle fibers at once.  However, they require more skill and control on your part.

Weeeeee, The Wii Will Get You Into Shape With Wii Fitness Games!

Author: Fit Gamerwiifitboxart_2

Will a video game promote your good health? You bet it can, if its a  Nintendo Wii fitness game ! We all know the bad reputation video games have gotten in the past. It was believed video games led to a sedentary lifestyle. Parents have complained for years that their couch potato tykes do nothing but sit around day and night playing video games as their health deteriorates. And, of course, we all know the horror stories of how sofa tater children grow up to be sofa spud adolescents who can’t cut it in the adult world.

Some may disagree with these fears, but now, things have changed! Nintendo Wii video games makes these fears a thing of the past. A  Wii fitness game  mixes all the skill and fun of a average video game with exercise you would get, if you were actually playing it. Doctors and parents have all started to support the Wii. You may not burn as many calories as playing the actual sport, but, you will burn a significant amount and that’s a heck of a lot better…and more fun, than sitting there.

Just envision yourself on a tennis court, ready to serve the ball to your opposition. You enhale, throw the ball up and swing with all you’ve got. Now envision doing this in the comfort of your own home, wearing whatever you find comfortable. If you are not able to find an opponent to play against, no problem, you can just play against the computer. If, on the other hand, you have a friend (or three), you can all get into the fun. Volley the ball to and fro, matching your skill against your nemesis. You start to get into the game and begin to forget it’s just a Wii fitness game, and best of all, you even forget you are receiving an aerobic workout!

The  Wii game console  has made it a possibility. The action can be so close to reality, and the bodily benefits so terrific that some physical therapy specialists have in reality tied wii fitness games into their patient’s workout procedures, helping them to regain lost or impaired joint and muscle flexibility.

Senior citizens are even getting in on the action. It is no longer accurate to depict the elderly sitting around living a dormant life. Wii fitness games have been turning up in more and more elderly living centers. What was once seen to be a lethargic universe has again acquired fresh life, as the elderly are able to easily learn the necessary skills to enter into all the fun the Wii gaming console has to offer. There have even been Wii bowling clubs starting up in the centers, providing hours of amusement and most importantly bodily movement and exercise.

So, if you’ve been considering getting into better shape, or getting your family active together, then toss out your antiquated ideas and turn to video games. Provided you’re talking of the  Nintendo Wii gaming console , you can’t lose anything but some extra pounds.

Every Fitness Components

Kick BagAuthor: Body Fitness

Following are the  Components of Physical fitness  :   1. Speed: Speed is the ability of a person to execute motor movements with high speed in the shortest period of time. It is equal to the distance covered per unit of time. the element of speed is involved in most of the athletic skills such as in sprint running, some skills of soccer, basketball, etc.

2.Strength: Strength is the ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against resistance.

3. Power: Power is the ability of muscle to release maximum force in the shortest period of time. It is equal to force multiplied by speed. It is the combination of strength and speed. Speed and force must be combined for effective performance in activities like baseball throw, jumps for height, football kick, boxing punch,etc.

4. Endurance :Endurance is the ability of the person to perform movement of moderate (Sub-maximum) contractions over prolonged period of time under conditions of fatigue or tiredness. It is the product of all psychic and physical energy of human body.

5. Flexibility : Flexibility is the ability of a muscle to perform movements with large range of motion.

6. Agility : Agility is the ability of a person to change positions in space or to change directions quickly and effectively e.g. football player quickly changes direction or giving dodge to opponent, hurdle crossing over the barrier or hurdles, zig-zag running, etc.

7. Balance : Balance is the ability of a person to control human body or to maintain equilibrium under static and dynamic conditions e.g. hand stand, skating, skiing, catching a fly in baseball, etc.   – By  Body Health  Blog .