2nd Wind Exercise Equipment Blog

It once was that personal fitness trainers were exclusively for the super rich, sighted by us normal folks only in paparazzi photographs of a celebrity's entourage. But as fitness centers have spread throughout the country and the number of personal fitness trainers has increased, getting your own has become a real possibility for the average person, says Patrick Hagerman, EdD, a professor of exercise and sports science at the University of Tulsa.

"They're really much more affordable than people would think," says Hagerman, who is also a board member of the National Strength and Conditioning Association and owns Quest Personal Training in Oklahoma City.

Nor are personal fitness trainers just for the buff, spandex-sporting crowd, says Fred Klinge, chairman of the Health and Registry Board at the American College of Sports Medicine. Klinge emphasizes that the scope of personal fitness trainers has broadened. "It's not just about weight lifting and cardio work anymore," he tells WebMD. "It's more about assistance in developing a healthy and fit lifestyle."

Although there haven't been too many, some studies have shown that personal trainers can help people stick to their exercise routines more effectively than they would on their own, according to Cedric Bryant, PhD, chief exercise physiologist at the American Council on Exercise (ACE). But for someone who hasn't had any experience with personal trainers, figuring out how to get one can be daunting.

Who Needs a Personal Trainer?

You may ask yourself why you would benefit from a personal trainer. After all, why should you pay for somebody to tell you to exercise when you can just go and exercise for free?

But for some, having a person to answer to really helps provide motivation. After all, if we never got scolded by our teachers and parents for not doing our homework when we were kids, a lot of us would still be in the second grade. Knowing that you have someone who will take you to task can make a difference.

Hagerman sees a lot of practical advantages to having a personal fitness trainer. "It saves time and it reduces injuries," he says. "You have someone who can help you figure out what exercises you need to do and how the equipment works rather than wasting time figuring it out on your own.

"A lot of people in the gym learn exercises by watching other people do them," Hagerman continues. "But the person they're watching probably learned by watching someone else, and whoever started the chain probably didn't know what they were doing to begin with."

The expense of hiring a personal trainer can be motivation in itself, according to Klinge, who is also general manager of the North Little Rock Athletic Club in Arkansas. For the same reason that some people will clear their plate at a restaurant so that they get their money's worth, others get fit simply because they hate to see the money they paid for a gym membership and a trainer go to waste.

Posted by Dick Enrico at 10:30 AM | Finding a Personal Fitness Trainer | Comments (0) | TrackBacks (0)

Cholesterol is a waxy, fat-like substance made in the liver and found in certain foods, such as from animals, like dairy products (whole milk), eggs and meat. The body needs some cholesterol in order to function properly. However, too much cholesterol can increase a person's risk of developing heart disease. There are several factors that contribute to high cholesterol -- some are controllable while others are not.

Uncontrollable risk factors include:

Gender: After menopause, a woman's LDL-cholesterol level ("bad" cholesterol) goes up, as does her risk for heart disease.
Age: Your risk increases as you get older. Men aged 45 years or older and women aged 55 years or older are at increased risk of high cholesterol.
Family history: Your risk increases if a father or brother was affected by early heart disease (before age 55) or a mother or sister was affected by early heart disease (before age 65).

Controllable risk factors include:

Diet: The saturated fat and cholesterol in the food you eat raise total and LDL-cholesterol levels.
Weight: Being overweight can make your LDL-cholesterol level go up and your HDL level go down.
Physical activity/exercise: Increased physical activity helps to lower LDL- cholesterol and raise HDL-cholesterol (the "good" cholesterol) levels. It also helps you lose weight.

Posted by Dick Enrico at 11:52 AM | High Cholesterol:Risk Factors | Comments (0) | TrackBacks (0)

With arthritis, the simplest tasks can seem Herculean -- especially when they involve preparing and eating meals. You're not alone. Opening a carton of milk, slicing a tomato, or making a sandwich can be overwhelming to the millions of people with arthritis and other diseases and conditions that affect mobility.

So how are you supposed to eat the healthy, balanced diet that your doctors insist is part of your treatment?

"Anyone with osteoarthritis or any kind of limitation that affects their ability to walk, use their hands, or their ability to stand, as well as those with decreased general endurance and weakness that's secondary to another disease, can run into trouble when it comes to preparing and eating meals," says Susan Underwood, RN, RD, manager of nutrition services for the Visiting Nurse Service-Choice of New York. (VNS-Choice), a long-term care program serving the elderly and disabled.

"Someone's ability to cook and prepare meals is compromised if they can't stand or use their hands."

But simple strategies and tasty tips can help make cooking and eating manageable and enjoyable once again.

Counting Your Calories

First things first: "If someone isn't as mobile as they used to be, their total energy decreases so their calorie needs go down. But if they are still eating the same amount as when they were more mobile, it can lead to weight gain," Underwood says.

"Over time, they will gain weight and this will exacerbate problems with mobility." That's why the first step is to talk with a registered dietitian or health care provider who can evaluate calorie needs and discuss how best to meet them, she says. The American Dietetic Association can help you find a dietitian near you.

Harnessing the Power of Protein

Getting adequate amounts of protein is crucial for the elderly and disabled, Underwood says. "As people get older and older, we become concerned about weight loss and we tend to see decreased protein intake," Underwood explains. "When you don't eat enough protein, you don't just lose fat, you lose lean body mass and muscle that your body burns off for energy, then tissue repair," Underwood explains.

So how do you make sure you meet your protein needs?

Tina Freiwald, RD, CDE, at Windber Medical Center in Windber, Penn., suggests the incredible, edible egg. "Eggs get a bad rap, but if you don't have a problem with cholesterol, they are a good source of protein, are soft, so they can chew them as well as cook them very easily," she says.

Tuna and salmon, which are also high in protein, now come in pouches, not just hard-to-open cans, she says. Imitation crabmeat and frozen shrimp are also easy to open and good sources of protein.

You can also get protein and a bonus of calcium from cottage cheese and yogurt -- both of which are easy to chew and open, she suggests. "The less mobility you have, the heavier you [can] get, so calories can still be an issue, and many of these dairy foods come in low-fat varieties, which can be helpful unless you are already not getting enough calories because you are so frail," Freiwald says.

Posted by Dick Enrico at 11:36 AM | Eating Right With Limited Mobility | Comments (0) | TrackBacks (0)

The Importance of Exercise

Around the world, scores of people participate in some sort of exercise, sports, or physical activity. They are overcoming excuses and realizing numerous benefits that one can achieve from undertaking physical activity on a regular basis. Exercise is important to keep both your body and mind "in shape". Here are some of the basic benefits that people can look forward to, when embarking upon a lifetime fitness outlook that includes some form of exercise:

Increased Energy
By working out on a regular basis, your body becomes more efficient at burning calories. This gives you more energy throughout the day.

Increased Metabolism
Increased physical activity through working out leads to more muscle mass, which in itself leads to a higher metabolism. As per some studies, every extra pound of muscle allows you to burn anywhere from 50-100 calories when at rest.

Improved Muscle Tone
Physical activity, especially weight training allows you to change the shape of your body. Since muscle is denser than fat, one can get bigger or smaller by gaining more muscle mass.

Better Health
Increased exercising leads to a strengthening of the immune system; which means that one is less likely to get sick when exercising the right amount. On the other hand, over exercising can weaken your immune system and make you sick.

Stress Reduction
Stress levels are reduced extensively by regular work outs. They allow the individual to take their mind off the daily grind and use pent up energies for productive purposes.

Improved Self-esteem
When following an exercise regimen for a regular basis, you bring about greatgreater self esteem through the results and accomplishment achieved.

Posted by Dick Enrico at 11:25 AM | The Importance of Exercise | Comments (0) | TrackBacks (0)

Is there a difference between strength training using weights and "resistance" training using those elastic or rubber bands? Which is better?

Strength training and resistance training are actually interchangeable terms used to describe exercise that builds lean muscle tissue. Both terms can refer to using dumbbells, bands, Bowflexes, or even your own body weight to challenge your muscles until they tire and break down a little, so they repair themselves stronger and firmer than before.

That said, there are important differences between "free weights" like dumbbells, ankle weights, and barbells and resistance bands or tubes. As with anything, each has its advantages and disadvantages.

For building muscle, it's hard to beat dumbbells. Just as you lift boxes, put away groceries, and push and pull heavy doors, free weight exercises demand that you curl, reach, pull, and press to strengthen those much-used muscles. They work each muscle from almost every conceivable angle, so you get total-muscle toning. Free weights also force you to stabilize your body as you lift and lower, so you develop better balance and stronger supporting muscles, joints, and ligaments, as well as stronger core muscles like abs and back.

The downside is that dumbbells aren't exactly portable. You're not likely to take them with you on vacations or trips. It can also be difficult to hold dumbbells that are heavy enough to challenge your large leg muscles during moves like squats and lunges.

Rubber resistance bands, as well as rubber tubing, have been around for decades. Originally just big gray strips of latex used by physical therapists to help people regain strength after injury, today's resistance strips and tubes come in a wide variety of colorful options. There are mini bands, long bands, short bands, and tubes with handles, tubes with poles--all available from the simplest to the most difficult resistance.

Portability is the greatest benefit of resistance bands. No other fitness equipment stashes away so easily in a suitcase, gym bag, or handbag to give you an on-the-go gym. You can do a whole-body strength training workout when you're on the road, even if there's not a dumbbell within 50 miles of your hotel.

You'll find that, in general, bands don't work your muscles quite as hard as free weights. But they do make them work longer. Unlike dumbbells and ankle weights that rely on gravity for resistance, bands and tubes provide their own constant resistance as long as you're holding them taut. The result: Your muscles don't get the same "rest" that they do when you're at the beginning and end of a strength training move using free weights.

The downside is that the constant tension of bands makes some moves--especially overhead presses and exercises where the weight is high on the body--awkward to perform. The bands tend to pull your arms out to the sides when you're trying to push out or up in a straight line. And it can be difficult to get enough resistance from them for certain large-muscle exercises like leg presses.

For low-body toning exercises like leg lifts, however, they can actually be superior to weights. Here are a few ways to get the biggest bang from your resistance bands:

Ankle Ties
Any side-to-side or front-to-back movement you make with an exercise band looped around your legs at the ankles will work your hips, legs, and glutes. Experiment by pressing your leg out in different directions, or trying to walk side-to-side or forward and back. The band should always be taut.

Row, Row, Row
Bands are excellent for rows of all kinds. Sit on the floor with a band looped around your feet, and pull both ends back (keeping your elbows close to your body) in a rowing motion to work your back. Fasten an end to a doorknob, and pull one end straight to your side for standing rows.

Mimic Any Motion
If you can do it with a free weight, chances are you can imitate the motion with a band. Step on one end, and curl the band for arm curls. Loop it around your back, and press the ends forward for chest presses. Step on it with both feet, and hold each end at your waist to add resistance during squats. You're limited only by your imagination.

Posted by Dick Enrico at 12:01 PM | Strength vs. Resistance Training | Comments (0) | TrackBacks (0)

Don't let the siren call of earlier nightfall and lower temperatures lure you away from exercise.

You're driving home from work, it's dark and cold, your warm couch is beckoning and a little voice is whispering softly in your ear."Hey," it says. "I know you were planning to stop at the gym, but wouldn't you rather curl up with a bag of corn chips and watch 'Dancing with the Stars' instead?"
Now that daylight is in ever shorter supply, that little voice seems to get more insistent, doesn't it? An after-work bike ride or run that, just a month ago, had been a pleasurable snap is no longer an option -- outdoors, at least. It's so dark, so early, that by 6 p.m. it already feels like bedtime. What's the harm in blowing off a workout -- or two, or three?

Keep up that mindset, though, and winter weight gain isn't far behind. That's why, in this hibernation-prone time, we asked some area fitness buffs how to fortify our sagging motivation muscles through these dark, cold days.

Tip No. 1 might be the most important: Realize it's mostly in your head.

"It happens so suddenly," said Dan Kelly, a personal training specialist at Lifetime Fitness in Woodbury, of the waning daylight hours. "Now that many of us work from dark to dark, our perception of available time changes. We think, 'Geez, it's dark. I should be home.' But when it's light out at night, we're on the patio and we know we can work out at night."

Reality check: While it seems we no longer have as much time to get things done, many of us probably have more because we're not doing as much outdoors. Kelly advocates prioritizing exercise, and figuring out in advance how it can fit into your schedule. He also says it's important to have a goal -- understand what you want to accomplish, and decide how to make it happen.

Variety is another key. Climbing a stair machine for 40 minutes can be a bore. But many gyms offer yoga, Pilates and studio cycling classes, to name a few. "It's a good time to try something different," said Jill Winegar, program director of the Sweatshop in St. Paul. "If you always do the same thing, it's easier to blow off."

Even better, consider signing up for a program that has a set beginning and end date. If, for example, your step aerobics class meets twice a week for six weeks, you'll probably feel more committed to going.

You also have options other than the gym. Starting Nov. 21, the Metrodome will open its upper concourse to runners on Tuesday and Thursday evenings. If you enjoyed summer cycling, consider setting up your bike on an indoor trainer. Most are easy to set up, and some cost as little as $150. And since it's your own bike, it will fit you better than an exercise bike at the gym.

Motivated yet? If not, consider this final piece of advice: Focus on the payoff, not the pain.

"People get off work, they want to get home. They think about everything it takes to get [to the gym,]" Kelly said. "But they don't think all the way through to how good they'll feel when they're done. I always hear: 'Once I get here, it's great.' But it's getting there. The couch is the black hole."

Posted by Dick Enrico at 11:25 AM | Work out, weather or not | Comments (0) | TrackBacks (0)

- An often-quoted statistic, which may or may not be true, is that the average American gains 7 pounds during the holidays. In any case, there's no denying that holidays and holiday eating pose a threat to many people's healthy diet and exercise programs. Here are a few tips that may help you get through the rest of the year with your fitness fairly intact.

Healthy Holiday Tips

- Don't skip your workouts.
- This is not the time to start on a weight loss diet. Make it your goal to keep your weight stable.
- At a drinks and hors d'oeuvre party, fill your plate with veggies and other low fat choices. Then move away from the buffet table to eat it. If you're still hungry after you eat, you can go back, but don't hang out by the food.
- If you want a cocktail, try to mix it yourself and keep it light. You can also just keep adding water as the evening goes on. If you don't want to drink, don't. If there's social pressure, get a glass of soda or tonic with a lime in it and either talk loud or giggle a lot. No one will know the difference.
- If you're cooking the turkey, don't choose the self-basting kind. They have more fat. If you're eating it, take off the skin and remember, white meat has less fat than dark. If you have one of those tofu turkeys from the health food store, let me know how it was.
- Cut a little bit of the butter and a little bit of the sugar out of the recipe. It will taste just as good. For seasoning, think herbs and spices. You can get away with substituting low fat dairy or yogurt. It often tastes better than the full fat version.
- Eat something light before a big holiday meal. Don't go into it ravenous, but don't stuff yourself with celery sticks thinking that will make you want to pass up the candied yams.
- If you're never tempted to eat sweets or fatty food, try not to keep saying to other people, "how can you put something like that in your body?"
- Emphasize fruits and vegetables and drink plenty of water so you don't think you're hungry when you're really thirsty. These things don't change. Don't give up your good habits.
- Don't feel badly if your social life doesn't include a lot of holiday parties. You'll be able to keep to your workout schedule and eat what you want.
- Don't skip your workouts. Spend less time, if necessary, but do it.
- Plan something active for one of those days off instead of watching yet another game or a special you've seen five times before.
- Don't deprive yourself of parties or treats you really want. You'll get even with yourself later. If you really want to eat twigs and berries and lord it over your piggy friends, that's ok too.
- Remember your good time may not be the same as another's. Enjoy yourself and have happy holidays.

Posted by Dick Enrico at 02:59 PM | Season's Eatings | Comments (0) | TrackBacks (0)

First of all, you need to shift your mindset. Forget about "dieting for a week or a month so I can look good for summer". Instead, you need to adopt a LIFESTYLE CHANGE and stick to good nutrition habits...

Dieting, at least the way it's perceived by most people, is horrible. You feel hungry, weak and deprived. How long will you be able to stay on a program that makes you feel like that? Not long.

Here are some tips so that YOU WILL NEVER FEEL HUNGRY FOR THE REST OF YOUR LIFE.

1) Eat several small meals throughout the day rather than 3 big ones. Eat at predetermined intervals and don't wait for you to feel "starved" before you eat. Because, if you do, you will eat a lot more than necessary AND you will tend to make poor food choices (chocolate, donuts, double serving of pasta etc...). Eat a small feeding every few hours (3-4 for example) BEFORE the hunger pangs arrive. I honestly can't remember the last time I even felt the sense of hunger.

2) Don't eat foods that people say "are good for you", if you don't like them. I can tell you that egg whites are an excellent source of protein with high biological value until I'm blue in the face. But I know you won't eat them if you don't like the way they taste. The same goes for me. If I don't like something, I won't eat it. You need to find foods that are healthy and with taste that you like. That way, you will be able to eat foods you enjoy while losing weight (or maintaining a healthy weight).

3) Discover the real good taste in food. People seem to think that "junk food tastes good" and "healthy food sucks". I'm not quite sure where that comes from. You can eat healthily without sacrificing taste. You can use spices to make the food more palatable. Many people want to add tons of salt to their food before they eat it. Salt masks the real taste of food. If you start eating food without adding salt, initially the food may taste "boring" - but before long, you will be able to eat the foods and actually enjoy them (not pretend that you enjoy them, REALLY enjoy them).

4) Eating "off-limits" foods may not be so off-limits after all. Here's an example: Let's say that in order to lose weight, you need to consume 1800 calories a day. If 1500 of these calories have come from tuna, chicken breast, rice and vegetables, do you think it will be a disaster if the rest of the 300 calories come from cheesecake? Chances are that NO.

Why? Because overall, you will still be within acceptable fat limits for the day. So, if you want to have a "really bad" food EVERY DAY, you can do it, if the rest of your meals are flawless. The body doesn't respond well to long-term diets with zero fat. So, if 5 of your meals only contain lean protein and carbs, the 6th meal (not necessarily the last in the day) can be a food that contains fat and there will be no problem eating that food. And the chances that this food will turn to fat in the body are diminished if eaten in the morning (after an overnight fast) or after a workout.

5) If you blow your diet unwillingly, it's not the end of the world. Think about it: If you drive on the highway and suddenly you get a flat tire, would you get out of the car and start putting holes in the rest of the tires? I hope not. If you eat something that had more fat and calories than it should, don't stop your entire diet because "all is lost and doomsday is here". Instead, just try to be even more disciplined for the rest of the day (and disciplined does NOT mean not to eat)...

Posted by Dick Enrico at 10:35 AM | How To Never Feel Hungry - Ever Again... | Comments (0) | TrackBacks (0)

“We can’t ignore genes, says Steven Heymsfield, who studies metabolism and obesity at St. Lukes’s-Roosevelt Hospital Center in New York. But we can’t ignore environment either.

“Environment is something we can change. We choose the world we live in, after all, both individually and collectively, says Charles Billington, associate director of the Obesity Research Center at the University of Minnesota. It’s up to us to decide what we eat and what we don’t eat. It’s up to us to decide whether to watch an hour of television or take a walk in the park. We’re shaped by our genes, but we’re not their victims either”.

Posted by Dick Enrico at 09:58 AM | Genes | Comments (0) | TrackBacks (0)

Cholesterol is a fatty substance present in the human body, 80% of which is manufactured by the liver. The other 20% comes from your diet such as meat, eggs and dairy products. We have always considered cholesterol to be bad. But that is not the case; there are two types of cholesterol, good cholesterol - HDL (High-density lipoproteins) and bad cholesterol - LDL (Low-density lipoproteins). High levels of LDL cholesterol present in the body enter the inner walls of the arteries and harden it, leading to coronary artery disease. Similarly, high levels of HDL cholesterol minimize the harmful effects of LDL cholesterol. Some measurements you can keep in mind to maintain healthy LDL cholesterol level.

Less than 100 mg/dL would be optimal
100 to 129 mg/dL is near optimal/ above optimal
130 to 159 mg/dL is borderline high
160 to 189 mg/dL is considered high
190 mg/dL and above is very high

Regular check up or screening of your cholesterol level is very important. It is recommended for men and women of 20 years or above to get the test done every five years. This kind of screening helps to keep your health in check. It also helps if the patient has a family history of diseases like diabetes, obesity or cardiovascular disease.

Tips to remember

Do your exercises regularly to keep your heart healthy. It also helps in burning out the excess fat you have been carrying around.

Avoid trans fatty acids like French fries, cookies, cakes and many other fried fast foods.

Consume fewer carbohydrates by avoiding sugar, flour, potatoes and white rice. Avoid food which contains too much cholesterol like egg yolk, liver, kidney, brain etc. Stop smoking, it increases HDL levels by seven points.

Natural Ways to Increase HDL

Red wine consumed in reasonable quantity gives a positive result. It contains antioxidants such as Cabernet Sauvignon, Merlot and Pinot Noir that slows down oxidation of HDL and LDL cholesterol. By drinking wine HDL level does not shoot up, but it contains higher level of various types of blood fats, thus making it useful for the body.

Drinking orange juice every day increases HDL level by nearly 21%. This is possible due to the presence of flavonoids.

Kidney and red beans are another source to increase HDL level. They contain low-glycemic carbohydrates which do not require insulin spikes during digestion.

Eating fish several times a week is very useful in increasing HDL level as it contains omega-3 fatty acids. Fishes like sardine, salmon, sea bass, herring and many more are some of the sources of good cholesterol. If you do not like fish, you can have fish oil supplements.

Olive oil contains the highest number of mono-saturated fats. Having 1-2 teaspoons in your daily diet would help you tremendously.

Oat bran lowers LDL and increases HDL. Studies have shown that two ounces of oat bran per day helps in reducing 16% LDL and 15% increase in HDL.

Half raw onion per day increases HDL level by 30%.

Soy products increase HDL level thereby decreasing LDL.

Soluble fiber found in fruits like apples, grapes and citrus fruits are useful in increasing HDL level.

Guggul lipid a native herb used mainly for Ayurvedic medicine also helps in maintaining healthy cholesterol and triglyceride levels.

Green tea lowers LDL levels by increasing HDL levels.

Posted by Dick Enrico at 10:48 AM | Lower Your Cholesterol Levels, Naturally | Comments (0) | TrackBacks (0)

Not all fats are created equal. Find out which kinds to avoid and which to enjoy in moderation.
Most foods contain several different kinds of fat — including saturated, polyunsaturated, monounsaturated and trans fat — and some types are better for your health than others are.

It's not necessary that you completely eliminate all fats from your meals. Rather, choose the best types of fat and enjoy them in moderation.

Fat: A necessary nutrient
Your body needs fat to function properly. Besides being an energy source, fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals (satiety).

But too much fat can negatively impact your health. Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. Obesity is a risk factor for several diseases, including diabetes, heart disease, cancer, gallstones, sleep apnea and osteoarthritis. And too much of certain types of fat — such as saturated fat or trans fat — can increase your blood cholesterol levels and your risk of coronary artery disease.

Healthy fats
When choosing fats, your best options are monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Cholesterol, which your body produces for building cells, is the main substance in fatty deposits (plaques) that can develop in your arteries. Plaques that build up can reduce blood flow through your vessels, increasing your risk of heart disease and stroke.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Here are the differences among these healthy fats as well as the best food sources for each type:

Monounsaturated fat remains liquid at room temperature but may start to solidify in the refrigerator. Foods high in monounsaturated fat include olive, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat.
Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.
Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega 3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flaxseeds, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils.

Harmful fats
Saturated and trans fats are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats, and not to the same degree in all people.

Here are how these fats differ and what their common food sources are:

Saturated fat. Usually solid or waxy at room temperature, saturated fat is most often found in animal products — such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include coconut, palm and other tropical oils.
Trans fat. Also referred to as trans-fatty acids, trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to turn rancid. Hydrogenated fat is a common ingredient in commercial baked goods — such as crackers, cookies and cakes — and in fried foods such as doughnuts and french fries. Shortenings and some margarines also are high in trans fat. As of January 2006, food manufacturers are required to list trans fat content on nutrition labels. Amounts less than 0.5 grams per serving is listed as 0 grams trans fat on the food label.
Dietary cholesterol. Your body naturally manufactures all of the cholesterol it needs, but you also get cholesterol from animal products, such as meat, poultry, seafood, eggs, dairy products, lard and butter.
A daily limit for fat intake
The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) recommend that fat make up no more than 35 percent of your daily calories. This means that if you consume 1,800 calories a day, consume no more than 70 grams of fat a day. (To figure: Multiply 1,800 by 0.35 to get 630 calories, and divide that number by 9, the number of calories per gram of fat, to get 70 grams of total fat.) Keep in mind, however, that this is an upper limit and that most of these fat calories should come from monounsaturated and polyunsaturated sources.

In addition, the USDA and HHS recommend these upper limits for saturated fat and dietary cholesterol for healthy adults:

Type of fat Recommendation
Saturated fat Less - than 10 percent of your total daily calories
Dietary cholesterol - Less than 300 milligrams a day

Though the USDA and HHS haven't yet established an upper limit for trans fat, they do suggest that you keep your trans fat intake as low as possible. The American Heart Association, on the other hand, has set an upper limit for trans fat — no more than 1 percent of your total daily calories.

Be aware that many foods contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats, but a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat, but also contains smaller amounts of polyunsaturated fat and saturated fat.

Tips for choosing the best types of fat
Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, and select more foods made with unsaturated fats. Consider these tips when making your choices:

Saute with olive oil instead of butter.
Use olive oil instead of vegetable oil in salad dressings and marinades. Use canola oil when baking.
Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.
Snack on a small handful of nuts rather than potato chips or processed crackers. Or try peanut butter or other nut-butter spreads — nonhydrogenated — on celery, bananas, or rice or popcorn cakes.
Add slices of avocado, rather than cheese, to your sandwich.
Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week.
Monounsaturated and polyunsaturated fats have few adverse effects on blood cholesterol levels, but you still need to consume all fats in moderation. Eating large amounts of any fat adds excess calories. Fat contains 9 calories per gram, compared with 4 calories per gram for protein and carbohydrates. Also make sure that fatty foods don't replace more nutritious options, such as fruits, vegetables, legumes or whole grains.

Posted by Dick Enrico at 10:05 AM | Dietary fats: Know which types to choose | Comments (0) | TrackBacks (0)

Answer
Circuit training programs involve moving from one strength training exercise to the next, usually at a series of machine stations, in a specified amount of time. The goal is to work the major muscle groups in your upper body, lower body and core.

Some circuit training programs alternate strength exercises with short bursts of aerobic activity, such as running in place. In addition, some centers and programs, such as Curves, provide this type of exercise session for women only, which many find appealing.

Circuit training programs have several advantages. Circuit training can help improve strength and muscle endurance. Because you move through the exercises quickly, you don't have to spend long hours in the gym. Also, the range of exercises provided by a circuit training program can help prevent boredom — which makes you more likely to stick with it.

In addition, if you move quickly through the circuit exercises, you will get some aerobic benefits as well. Unfortunately, this type of program alone typically doesn't burn enough calories to promote much weight loss.

Making exercise practical, efficient, enjoyable and easy to fit into your day is key to a good exercise program. However, here are a few points to keep in mind about circuit training exercise programs.

There is no perfect exercise that can do everything for you. You may get some benefit from short duration aerobic activity between machine strength sessions. But this benefit is not as great or complete as regularly performing a specific dedicated aerobic activity, such as walking or jogging.

Individual exercise needs or concerns are difficult to address in circuit programs. If you are recovering from a specific injury or you need special adaptations to an exercise program because of a medical condition or injury, these programs may not be able to completely address your needs.

With respect to strength machines, 'one size does not fit all.' If the machines used in the circuit are not adjustable to your body, they can place excessive stress on joints and increase the risk of overload and strain injuries.
Technique is king (or queen). How you do an exercise is as important as what you do. Often in group settings, individual supervision of appropriate exercise technique by a knowledgeable exercise specialist is not possible. Also, don't succumb to time pressure. Make sure you position your body appropriately for each exercise and use slow and controlled movements during your strength training exercises.

Listen to your body. If a particular exercise is painful beyond expected muscle soreness or causes joint pain or swelling, stop doing it. If pain persists, have the injury evaluated by a doctor.

Don't worry about what others are doing. You may be tempted to try to keep pace with those around you. Don't worry about what everyone else is doing. Just concentrate on your own technique and exercises and do it at a speed that is comfortable for you.

Posted by Dick Enrico at 03:34 PM | Circuit training exercise programs: Do they really work? | Comments (0) | TrackBacks (0)

Lets face it every regime has its own supply of useless folklore and half-truths that get passed on down the line from person to person. But I'd put weight loss up against any of them for what has to be the most time wasting and even the most dangerous myths out there.

There is a ton of free advice seen in the media these days and if it is taken seriously, can really set you back on your weight loss endeavours. This can lead to the kind of frustration that makes people think they are "destined to remain fat for the rest of their life”.

This in not true, Have a look at the Weight loss myths below and draw your own conclusions.

Exercise on an empty stomach and burn more fat.

Effective weight loss is the total amount of calories burned during the day, not how or why they were burned. It doesn't matter if it is night or morning, so exercise early in the day has no advantage to exercise later in the day.

Studies show that increased metabolism induced by anaerobic exercise is actually less after a large meal. Which probably means that more energy is being used for digestion than what is being used to repair muscle.

More exercise is better.

Every exercise session is beneficial to each individual, however more is not always better. It depends on what is trying to be achieved. There is a level and frequency required to achieve results.

After this level is reached, additional exercise can have the opposite effect, not allowing the body to recuperate and adapt to the stress induced by the exercise, which can be detrimental to your results.

After stopping exercise muscle will turn to fat.

This in not possible, Muscle and fat are two different types of tissues in the body and you cannot convert one into the other. This is like trying to turn water into oil.

If you stop training, the muscles will shrink in size but they will not disappear. The more calories taken in that are not burned off will be deposited as fat.

If you’re not sweating, you’re not working hard enough.

Sweating is the body's way of cooling itself down. Many factors contribute to body temperature, including room temperature, types of exercise done, body-fat levels, clothing, and exercise intensity. The intensity for exercise can't be judged by the amount you sweat. A well-trained person will often sweat a lot because their body can more efficiently regulate heat.

Taking sugar before exercise raises energy levels.

Ingestion of sugar will lead to a rapid rise in blood sugar levels. This rapid rise stimulates a release of insulin, which quickly removes the excess sugar from the blood system, often causing your blood sugar levels to drop, sometimes below the level that it started at, leading to faster exhaustion.

Gaining weight is just a part of getting older.

Getting older is not an excuse for gaining weight! As we age and begin a more sedentary lifestyle we start to lose muscle mass.

The efficiency of your metabolism is directly linked to how much muscle you have on your body. The most efficient way of maintaining your body's muscle mass and keeping your metabolism from dropping is by doing a high intensity strength-training workout once a week.

If it’s fat free I can have as much as I want.

Unfortunately fat free doesn't mean calorie free. The word fat free is misleading because if you overeat on anything, even fat free foods and you don't burn off those calories; your body will store the excess as fat.

Don't drink water when you exercise or you will get cramps.

By drinking litres of icy cold water in one go while exercising you will probably suffer from cramps. This is why it is important to drink water continuously before, during and after exercising to replace the fluid you've lost and avoid any discomfort.

By not having a personal trainer I wont make gains.

Hiring a personal trainer is one way you can use to reach your goals, but you are an adult capable of making decisions and setting your own goals once you have the knowledge of how to go about it. Following a good exercise program and eating plan does not require someone standing over you and telling you how to do it.

By exercising my abs I will lose my potbelly.

Exercising your abdominals will help to tone and firm the abdominal region, but it will not reduce fat deposits that are responsible for a potbelly. Fat reduction comes from burning more calories than you take in. Fat is reduced uniformly throughout the body there is no such thing as spot reduction.

Your next step? To take what you have just learned and the next time you hear a weight loss myth evaluate it scientifically.

Posted by Dick Enrico at 12:02 PM | The Truth About Weight Loss Myths | Comments (0) | TrackBacks (0)

"I work out a lot, and I watch what I eat; but I just can't shed those extra pounds!"

We've all repeatedly heard this or seen clever advertisements promising dramatic weight loss in a short amount of time - most of which turn out to be disappointingly false. Understandably, people who struggle with their weight are likely to believe in any quick solution promising to end their dieting woes. After all, many people are lured to the gym on such promises. But this often leads to false or exaggerated expectations of an individualized training regime, causing frustration and bitter disappointment. Some blame their trainer, while others lose confidence in themselves. Both can lead to resignation, and the well-known chorus:

"I just simply can't lose weight, no matter what!"

The next common step is a trip to the pharmacy for the latest miracle weight loss formulas. When this last-ditch effort fails, so too fades away the dream of having that beautiful body everyone wants.

Where There's a Will There's a Way

The most fundamental basis for changing one's lifestyle includes a balance between exercise and nutrition. It is quite normal for the body weight to actually increase in the beginning of any weight loss programme. However, weight gain does not necessarily equal an increase in body fat. Often, the imbalance in body fluids and changes in muscle tone represent how the body is adapting to the training. Not surprisingly, the first visit to the scales can be a hair-raising shock. Conceivably, two people with the same fat to muscle ratio can end up with two different readings on the scales. The role of physical activity in accelerating weight loss lies in the increased rate of metabolism which, combined with a low-calorie diet, leads to a reduction in body fat. Unfortunately, the amount of extra calories burned with certain activities is often overrated. This means that a single full course meal can be enough to counteract all the benefits of a week-long exercise regimen. Obviously, the 'secret formula' to reasonable weight loss lies not only in your diet, but also in a series of lifestyle changes involving nutrition and exercise. Pills and potions to reduce your appetite, nutritionally unbalanced diets and other weight loss tips found in magazines seldom lead to any permanent weight loss. So if you are serious about losing those 'love handles' once and for all, then you need to take action immediately to change your entire lifestyle.

Consider the following important points:

1) Before you start it must first be established whether a change in your diet will lead to a decrease in total caloric intake while increasing nutritional density. It is not enough to change your diet: you have to eat healthier. If you deprive your body of adequate nutrients for an extended period of time, you will risk starving your system of essential vitamins and minerals, which in turn may lead to serious health problems. Read more on this topic in: Basic Nutrients, Vitamins, and Minerals.

2) You have to choose a sport you enjoy. Which brings us to the topic of motivation. If you participate in sports only as a means to an end,(i.e. 'to lose weight'), then you will be more likely to give up if you don't see any immediate and measurable results. If, however, you like the sport you're doing, and actually look forward to every training session, then you are much more likely to persevere.

3) Keep a diary that documents your weekly sports activities to get an overview of how much you are actually doing, and to be able to see your new body 'taking shape'. Don't just write down that you were in the gym for 90 minutes! Track your actual activities, including type, intensity, and duration. For example: 30 minutes bicycle at 145 THRZ (Training Heart Rate Zone), 4x30 reps of abdominal crunches, etc. This is how you can determine how much of this "90 minutes in the gym" was actually proactively used!

4) Make a conscious effort to put more 'movement' into your daily life. Don't take the lift - take the stairs, ride a bicycle instead of driving the car, and so on. This advice might seem simplistic, but it can really make a difference.

Posted by Dick Enrico at 09:38 AM | Still No Weight Loss Despite Rigorous Training? | Comments (0) | TrackBacks (0)

Some people have time for only 1 workout a week. Can this really work?

A common question I get from many people is: How many times a week am I supposed to workout? The truth is that nothing is written in stone. It’s like asking me how many times I should brush my teeth or how many times should I take a shower. It’s going to be different for everyone because we all have different situations. Try telling someone who has a full time job, goes to school and has children that the right amount of time for them to work out is 6 times a week for an hour and a half.
With that in mind let’s take a look at working out once a week to working out everyday.

It may sound funny but I’ve actually recommended that some people workout out only once a week. I’ve done this with people that truly believe they really have no time to exercise. I first let them know that I can appreciate them being really busy and having little time to exercise. Then I explain that 1 workout a week can make a big difference. Of course they look at me and say that’s ridiculous. I then explain that over the course of a year working out once a week comes to 52 workouts versus no workouts if you don’t workout at all. Don’t you think 52 workouts will make a difference? Another reason I’ve recommended just starting with 1 workout a week is because it builds positive momentum. For the person who is doing nothing this can mean a lot. This positive step can lead them to possibly working out shall we say it 2 times a week and so forth.
Another recommendation I give people with little time is to do calisthenics for 5-15 minutes as soon as they get up in the morning.
Try this everyday when you wake up:

10-50 strength endurance squats
5-20 pushups
20-30 reverse arm circles

It will get your day started, you’ll feel great and you won’t need any coffee to wake you up. This has proved to be very valuable as it really gets people in the habit of starting each day on a positive note. I myself wake up every morning to a set of squats, lunges, sit-ups, push-ups and back bridging. It takes me around 15-30 minutes and it makes me feel great. This way if I skip my gym workout at least I’ve done something.

At the other end of the spectrum is working out everyday? The first thing people usually say is: Isn’t that too much? It all depends on what you do. I’m a big believer in exercising at least 6 days a week. I believe the body was made to exercise. If you look at animals in the wild they don’t have the luxury of saying maybe I won’t exercise today. Exercise is how they survive. We on the other hand have a choice of whether or not to do any exercise. Of course there is a heavy price to pay for not exercising: Obesity and a number of chronic diseases can result from LOE (Lack of Exercise).

I myself workout 3 to 7 days a week and feel my best when I workout everyday. The key of course is listening to your body and not overdoing it. Here’s a sample of what a work-out week can look for me.

Day 1: Morning Calisthenics 15-30 minutes
Running Workout: Hill Sprints: 30 minutes

Day 2: Morning Calisthenics 15-30 minutes
Staircase Workout: 30 minutes

Day3: Morning Calisthenics 15-30 minutes
Weight Training Workout: 45 minutes

Day 4: Morning Calisthenics 15-30 minutes
Basketball Workout: 60 minutes

Day 5: Morning Calisthenics 15-30 minutes

Day 6: Morning Calisthenics 15-30 minutes

Day 7: Day off

Also keep in mind that I make it a point to always find time to walk by parking my car far from my destinations and using the stairs instead of the elevator at work.

To sum it all up: From 5 minutes a day to 1 day a week all the way to 7 days a week you can incorporate exercise into your daily life. Your particular situation will dictate what can and will be done. I’ll leave you with this. Eugene Sandow once said,” Life is movement.” Once you stop moving you’re are dead. Choose life. And as we all know, when you don’t use it you lose it.

I hope this motivates you to at least do 5 minutes of exercise each and everyday.

Posted by Dick Enrico at 09:32 AM | Can you benefit from just one workout a week? | Comments (0) | TrackBacks (0)

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
Starting a fitness program may be one of the best things you can do for your health. With your doctor's OK to exercise, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.

Step 1: Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

Your pulse rate before and after a one-mile walk
How long it takes to walk one mile
How many push-ups you can do at a time
How far you can reach forward while seated on the floor with your legs in front of you
Your waist circumference at the level of your navel
Your body mass index

Step 2: Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K race? Having clear goals can help you gauge your progress.
Plan a logical progression of activity. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
Think about how you'll build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
Put it on paper. A written plan may encourage you to stay on track.

Step 3: Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand.

Step 4: Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:

Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. If you can't carry on a conversation while you exercise, you're probably pushing too hard. As your stamina improves, increase the amount of time you exercise by one to five minutes per session. Aim for at least 30 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits, too. Ten minutes of exercise three times a day may fit into your schedule better than a single 30-minute session.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Posted by Dick Enrico at 11:51 AM | Fitness programs: Ready to get started? | Comments (0) | TrackBacks (0)

Preventing and treating childhood obesity requires the entire family. Here's how you can encourage a healthy weight in your home.

Children can't change their exercise and eating habits by themselves. They need the help and support of their families and other caregivers. This is why successful prevention and treatment of childhood obesity starts at home.

Childhood obesity is usually caused by kids eating too much and exercising too little. So creating new family habits around healthy eating and increased physical activity can help a child lose weight and can also improve the health of other members of the family.

Change family behaviors
Many behaviors contribute to childhood obesity, whether it's the time spent in front of the TV or computer or the types and amounts of food eaten. These behaviors or habits are hard to change within a family, especially if members aren't ready, willing or able to make changes. Small, progressive steps can help. Keep in mind the following helpful hints.

It's not a race. The first rule of change is to not make changes too quickly. It takes time and dedication to unlearn unhealthy behaviors and to develop new, healthy ones.
Think small. Small, gradual changes are easiest to follow and incorporate into your daily lives. And small changes can make a big difference over time. Pick a few small changes that seem doable, for example, turning off the TV during dinner, switching from soda pop to milk or water, or taking a walk after dinner once a week.
Set individual and family goals. Goals need to be achievable and measurable. Set specific goals for each family member, and then determine family goals. For example, your child's goal might be to eat fresh fruits and vegetables for afternoon snacks, and the family's goal might be to eat out at a fast-food restaurant only once a month.
The new changes might take some time getting used to. But stick to the plan as best you can and evaluate your progress. Sometimes goals need to be adjusted if they don't work for the family. It's better to create a new plan than to stick to one that isn't working.

Create a healthy-weight environment
As you work toward healthy habits and behaviors, create a home environment that supports these efforts. For example, make sure healthy foods are readily available. Serve fruits and vegetables with meals and remove high-calorie, high-fat foods from the home, buying them just occasionally.

A healthy-weight environment also means that exercise and physical activity are built into the day's routine. Encouraging the kids to play outside — to ride bike or play a basketball game with friends, for example — is a good way to keep kids active. Organize family outings that involve physical activity, such as walking to the library or playing at a park.

Parents can also set rules for the home that help reinforce the healthy lifestyle. For example, limiting the time spent watching TV or playing video or computer games encourages children to find other more active pastimes.

Other ways to create a healthy-weight environment:

Remove sugar-sweetened drinks from the home.
Offer more whole-grain foods with meals and snacks.
Reduce the number of meals eaten out at fast-food and other restaurants.
Sit down together for family meals and have that meal last at least 30 minutes.
Remove TVs and computers from children's bedrooms.
Include children in active chores, such as washing the car or walking the dog.
As your family establishes healthy behaviors, be sure that all members — including parents — stick to the plan. For example, if you take the TV out of your child's bedroom, make sure to take the TV out of your bedroom as well. Consistency is crucial to creating a healthy-weight home.

Be a positive role model
The best way to get your child on board with the new, active lifestyle is to commit to the changes yourself. Your actions teach your child what to eat, how much to eat and when to eat. You also encourage your child to be physically active every day if you make it a priority yourself.

Here's how you can be a positive role model:

Eat more healthy, nutritious foods.
Control your portion sizes.
Limit the number of treats and high-calorie snacks you eat.
Be physically active every day.
Limit the amount of time you spend watching TV or playing computer games.
Reward successful changes
Rewards for successful behavior changes keep your family motivated and more inclined to stick to the plan. Make a list of how your family has succeeded in changing certain eating and activity habits. Then celebrate your success. Rewards should be consistent with the goal and be given regularly, such as on a daily or weekly basis.

Celebrating progress can be as simple as offering your child praise and attention, or it could be more involved. Planning an activity the family likes to do together, such as skating or swimming, is a good option. Don't use food as a reward or punishment, however. You might unintentionally lay the groundwork for food-related power struggles.

A challenge for today's family
Making changes can be challenging, especially when today's families juggle busy schedules, time and money constraints, and other stressors and demands on daily living. But if your family works together and supports each others' efforts, then success is more likely.

Eventually the new changes will be incorporated into your family's everyday life and will be just the way things are done. Once healthy habits become routine, you're well on your way to maintaining a healthy weight and improving your health as a family.

Posted by Dick Enrico at 11:24 AM | Childhood obesity: Make weight loss a family affair | Comments (0) | TrackBacks (0)

Exercise is good for you. From preventing heart disease and type 2 diabetes to managing weight and stress to maintaining fitness, regular physical activity helps extend life and improve its quality.
Want to feel better, have more energy and live longer? Look no further than regular, old-fashioned, sweat-inducing exercise.

By introducing a moderate amount of exercise into your daily life, you can significantly improve your overall health, well-being and quality of life. And the health benefits of exercise can be achieved by virtually everyone, regardless of age, sex, race or physical ability.

The merits of exercise — ranging from preventing chronic health conditions to boosting your confidence and self-esteem — are hard to ignore.

Need more convincing? Take a look at seven ways exercise can have a positive impact on your health.

1. Strengthen your cardiovascular and respiratory systems
The term "cardiovascular system" refers to the circulation of your blood through your heart and blood vessels. With each beat of your heart, a surge of blood is released into your body's intricate web of blood vessels. Blood pressure — the force that's exerted on your artery walls as blood passes through — helps keep the blood flowing smoothly. A buildup of plaques in your arteries, caused by cholesterol and other products in your bloodstream, can interrupt your blood flow and cause life-threatening damage to your cardiovascular system.

When you exercise regularly, your entire cardiovascular system benefits because exercise:

Lowers the buildup of plaques in arteries by increasing the concentration of high-density lipoprotein (HDL) cholesterol — the "good" cholesterol — and decreasing the concentration of low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol — in your blood
Prevents the onset of high blood pressure if you're at increased risk of developing it
Lowers your blood pressure if you already have high blood pressure
Regular exercise also benefits your respiratory system by promoting rhythmic, deep breathing. Your lungs actually develop greater capacity, so you're better able to take in oxygen to nourish your cells.

Exercise strengthens your heart and lungs. Your blood travels more efficiently, bringing much-needed oxygen from your lungs and nutrients to the rest of your body. This is one of the reasons why you generally feel refreshed and more energetic after exercise.

Considering all these factors, exercise enhances your cardiovascular and respiratory health, and helps reduce your risk of related diseases.

2. Keep bones and muscles strong
Regular exercise is one of the best things you can do to prevent the bone-weakening disease osteoporosis. Strength training exercises — such as lifting weights or working with resistance tubes — are particularly helpful. Also important are exercises that bear your body's weight, such as walking and jogging.

Strength training and weight-bearing exercises help preserve bone mass and may even increase bone density. This means your bones may grow stronger. By strengthening your muscles and bones, you can also improve your balance and coordination, reducing your risk of falls.

3. Manage your weight
Exercise helps you achieve or maintain a healthy weight by burning calories. Your body requires a certain amount of energy to continue the functions you need to sustain life. And if you exercise, your body works harder and needs more fuel (calories). Even after you stop exercising, your body continues to burn calories at a modestly increased rate for a few hours. The more intensely you exercise, the more calories you burn.

By burning more calories than you take in, you can reduce body fat, giving you a healthier body composition. Losing body fat can make you look and feel better and can reduce your risk of obesity. Maintaining a healthy body weight eases pressure on your bones and joints, which can help prevent conditions such as arthritis.

4. Prevent and manage diabetes
Regular exercise, coupled with a healthy diet, is an important way to prevent and manage type 2 diabetes, a condition that affects the way your body uses blood sugar.

Exercise can help insulin work better and can lower your blood sugar. As your muscles contract during exercise, they use sugar for energy. To meet this energy need, sugar is removed from your blood during and after exercise, which lowers your blood sugar level.

Exercise also reduces blood sugar by increasing your sensitivity to insulin — allowing your body to use available insulin more efficiently to bring sugar into your cells.

5. Ease depression and manage pain and stress
Exercise fights depression by activating the neurotransmitters — chemicals used by your nerve cells to communicate with one another — associated with avoiding depression. Those neurotransmitters are serotonin and norepinephrine. The levels of those neurotransmitters and their balance with each other play a role in how you react to daily events. When you experience depression, the level of serotonin, norepinephrine or both may be out of sync. Exercise may help synchronize those brain chemicals.

Exercise also stimulates the production of endorphins — other neurotransmitters that produce feelings of well-being, provide for "natural" pain relief, and help you relax. So, did you have a stressful day at work and need to blow off some steam? A workout at the gym or a brisk 30-minute walk can help you calm down.

6. Reduce your risk of certain types of cancer
Regular exercise helps lower the risk of cancers of the colon, prostate, uterine lining (endometrium) and breast. Although it hasn't been proved, researchers think that exercise helps combat colon cancer by helping digested food move through the colon more quickly.

Exercise lowers the risk of breast and uterine cancers by reducing body fat and decreasing estrogen production. Estrogen, in turn, has been shown to support the growth of some female cancers, including breast and endometrial cancers.

Researchers are uncertain about how exercise lowers the risk of prostate cancer.

7. Sleep better
A good night's sleep helps maintain your physical and mental health. Moderate exercise at least three hours before bedtime can help you relax and sleep better at night.

Posted by Dick Enrico at 09:08 AM | Exercise: 7 Benefits of Regular Physical Activity | Comments (0) | TrackBacks (0)

Like many health goals, achieving overall physical fitness is a balancing act. A rounded fitness training routine covers each of the elements of good health.
You're a committed fitness fanatic looking to optimize your results. Or perhaps you've just begun your journey to improved health and want to establish a rounded fitness training routine. Regardless of your present level of physical fitness, it's important to base your exercise goals upon these four primary elements of fitness.

1. Aerobic fitness
Any activity you do — from taking a walk to washing the dishes — requires oxygen. Regular aerobic fitness exercise increases your body's ability to use oxygen. How well you use oxygen is termed your "aerobic capacity." When your aerobic capacity is high, your heart, lungs and blood vessels efficiently transport and deliver large amounts of oxygen throughout your body.

Aerobic exercise helps you in your daily activities. It helps your heart, blood vessels, lungs and muscles complete routine tasks and rise to unexpected challenges, such as running to your car in pouring rain.

The key to achieving aerobic capacity is to find fitness training activities that you enjoy and can do regularly. You needn't limit yourself to a single activity, such as running. Add variety and increase your motivation by trying different types of aerobic activity, such as dancing, bicycling or water aerobics. Aerobic exercise at least 10 minutes in length is required to obtain health benefits.

2. Muscular fitness
Muscular fitness refers to the strength and endurance of your muscles. The more fit your muscles are, the easier your daily tasks become, whether they include lifting groceries, raking the yard or pushing a vacuum cleaner.

Strength training can help you improve your muscular fitness. It also enables you to increase your body's lean muscle mass, which helps with weight loss.

Training options include using free weights, resistance bands, weight machines or your own body weight to increase muscular strength and endurance. Fitness training that includes more than one option will help ensure greater overall muscular fitness.

3. Flexibility
Flexibility is the ability to move your joints through their full range of motion. You maintain your body's flexibility through stretching. When you're flexible, routine tasks, such as lifting packages, bending to tie your shoe and hurrying to catch a bus, are easier and less tiring.

Fitness training activities that lengthen your muscles increase your flexibility. One way to become more flexible is to include stretching exercises in your fitness routine. Yoga and tai chi, if performed correctly, can be effective for improving flexibility. No matter what type of stretching exercises you choose, make flexibility training an integral part of your fitness plan.

4. Stability and balance
Stability and balance are associated with your body's core muscle strength — the muscles in your lower back, pelvis, hips and abdomen. These core muscles provide the support system for almost any activity or motion your body makes. They help you maintain stability and balance during your daily activities.

You can improve your stability and balance through core exercises that strengthen the muscles at the center of your body — the area around your trunk — where your center of gravity is located. A strong midsection helps combat poor posture and low back pain. It also helps prevent falls, especially in older adults.

Posted by Dick Enrico at 10:13 AM | Fitness training: 4 elements of a rounded routine | Comments (0) | TrackBacks (0)

Aerobic exercise strengthens your heart and lungs and improves blood flow. Health benefits are numerous, including disease prevention and management.
Is 30 minutes a day of aerobic exercise the magic bullet you've been looking for? With benefits ranging from heart disease prevention to stress reduction, it's one of the best things you can do for your health.

Aerobic exercise — a type of movement such as walking or bicycling that gets your heart pumping and increases your oxygen intake — can help you live longer and healthier and can help you prevent and manage chronic health conditions.

Take a look at the many benefits associated with aerobic exercise. Get motivated to reap the rewards.

How your body responds to aerobic exercise
During aerobic exercise, you repeatedly move large muscles in your arms, legs and hips. Aerobic fitness, also called cardiovascular fitness, refers to the ability of your heart, blood vessels and lungs (cardiovascular system) to supply fuel during sustained physical activity.

When you're aerobically fit, your body more efficiently takes in and uses oxygen to sustain movement more efficiently. To sustain repetitive muscle movement, your body:

-Takes in more oxygen.
-You breathe faster and more deeply to maximize the amount of oxygen in your blood stream.
-Pumps blood faster and more forcefully. To produce energy and deliver oxygen more effectively to the rest of your body, your heart beats faster.
-The force of each beat of your heart increases to maximize blood flow to your muscles and back to your lungs.
-Increases the diameter and number of small blood vessels. To get more oxygen to your muscles, small blood vessels (capillaries) dilate and carry away waste products, such as carbon dioxide and lactic acid. Over time, more capillaries will actually develop in the muscle to provide for more efficient oxygen delivery and waste removal.
-Avoids overheating. Your body warms up when you repeatedly move your muscles. To compensate for the rise in temperature, your body releases heat into the air as you breathe out. You also lose heat, water and minerals as you sweat.
-Releases endorphins. Regular aerobic exercise releases endorphins, your body's natural painkillers.
Your body is a complex machine that will get stronger and more efficient as it adapts to a regular program of aerobic exercise.

Aerobic exercise helps you live longer, live healthier
Taking part in regularly scheduled aerobic exercise can help you prevent certain diseases and manage others. It can also help you feel better.

Prevent certain diseases and conditions
Aerobic exercise can help:

-Reduce your risk of coronary artery disease. Heart disease is one of the top causes of death for men and women in the United States. If you've had a heart attack, achieving a higher level of aerobic fitness can help prevent a second attack.
-Reduce your risk of developing hypertension (high blood pressure). If you have high blood pressure, aerobic exercise can help lower it.
-Improve blood fats. Exercise increases the concentration of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and decreases the concentration of low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) in your blood.
-Reduce your risk of stroke. Improving blood fats results in less build-up of plaques in your arteries. Deposits of plaques in blood vessels leading to your brain can result in a stroke.
-Reduce your risk of developing some cancers, including breast, colon, prostate and endometrial cancer.
-Reduce your risk of developing type 2 diabetes. Aerobic exercise helps you control your weight, reducing the likelihood of your being overweight or obese, conditions that can lead to type 2 diabetes.
-Ward off viral illnesses. Aerobic exercise helps activate your immune system and prepare it to fight off infection. People who exercise regularly are less susceptible to minor viral illnesses, such as colds and flu.
-Manage diseases and conditions
Aerobic exercise can help:

-Lower your blood sugar levels if you have diabetes. Keeping your blood sugar within target range can help you avoid long-term complications of diabetes, such as kidney failure or heart disease.
-Manage your weight. Combined with a healthy diet and appropriate strength training, aerobic exercise can help you lose weight or maintain a healthy weight.
-Strengthen your heart muscle. A stronger heart can pump more blood for every heartbeat, which means your heart doesn't need to beat as fast during rest or exercise.
-Improve blood flow to all parts of your body. A stronger heart muscle pumps blood more efficiently.
-Relieve chronic muscle pain and fibromyalgia. Aerobic exercise stimulates the growth of tiny blood vessels (capillaries) in your muscles. This helps your body deliver oxygen to your muscles more efficiently and remove irritating metabolic waste products, such as lactic acid.
-Boost your mood. Aerobic exercise can ease the gloominess of depression and the tension associated with anxiety.
-Build strong bones. Weight-bearing aerobic exercise, such as walking, can reduce your risk of osteoporosis and its complications. Low-impact aerobic exercises — such as swimming, cycling and pool exercises — can help keep you fit without putting excessive stress on your joints, making these exercises good choices if you have conditions such as arthritis.
-Feel better and enjoy life more
Aerobic exercise can help:

-Increase your stamina. Aerobic exercise may make you tired during and right after the activity. But over the long term it can increase your stamina and reduce fatigue.
-Manage your stress. A session of aerobic exercise after a stressful workday can help you relax.
-Improve your sexual performance. In 2003, scientists at Harvard School of Public Health found that men who ran at least three hours each week reported sexual functioning like that of men two to five years younger.
-Stay active and independent as you get older
Aerobic exercise can help you:

-Maintain your mobility. Maintaining a program of regular aerobic exercise keeps your muscles efficient and strong, which can help you stay steady on your feet as you get older. If you rely on a wheelchair, aerobic exercise that focuses on your arms, shoulders and upper body — rowing or cross-country skiing using a sit-ski, for example — can help your upper body stay strong while improving your cardiovascular health.
-Stay independent. As you age, aerobic exercise can help your muscles stay strong, which will help you avoid falls and fractures.
-Extend your lifespan. People who engage in cardiovascular exercise appear to live longer than those who don't.
Regardless of your age, weight or athletic ability, aerobic exercise is good for you. Is there a particular health benefit that m