FLAT FEET?
on 3/11/2009
by
Carmine
| filed in:
Other
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Buy a good pair of sneakers and an even better pair of ORTHOTICS. They helped me alot. Without them, your body will be all out of whack.... read more
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EGG protein is the best
on 3/11/2009
by
Carmine
| filed in:
Diet and Nutrition
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People say whey because it is absorbed quicker and has a high bioavailbilty.....BUT you can usually only get it in powder form which hits the liver up. I like drinking liquid pastuerized egg whites. They are cheaper and the body uses them better.... read more
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go to the chiropractor!
on 3/11/2009
by
Carmine
| filed in:
Other
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Your body is like a car, take care of it with maintenance at the chiropractor's office. I prefer one who does active release (ART)... read more
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heat or ice an injury
on 3/8/2009
by
Carmine
| filed in:
Other
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Ice Or Heat?
Jumping into a jacuzzi always sounds so soothing when you've sprained, twisted or wrenched some part of your body. There's just something about the warm, whirling water that makes you feel as if the hurt will be all better.
There's just a little catch to that moment of pleasure: The soothing warmth -- of jacuzzi water, heating pads or hot baths -- can actually prolong the pain and extend your recuperation.
How does this stranger-than-truth concept work when heat can feel so yummy? Injuries, you see, result in swelling. You can observe the area puff up with severe twists, while minor pulls bring on swelling in soft tissue that you can't really see.
What you want to do -- immediately, if not sooner -- is stop or reduce swelling. That's because any swelling causes damage to tissue cells which slows healing and makes movement of the hurt body part impossible or painful.
Without movement, you can't maintain strength or flexibility, not only in the hurt part but in adjoining muscles that are also forced into inactivity. Once the swelling goes down, you'll have more strength and endurance to catch up on.
Losing the fitness you worked so hard to gain can be frustrating. Watching from the sidelines isn't any fun either. Regaining your workout motivation can be really tough.
Heat actually increases the amount of demon-swelling that will sideline and frustrate. Ice, as much as it makes you cringe, is your best friend.
Even the tiniest twinge or pain will get numbed out from ice packs. Aggressive athletes can use ice after nearly every intense workout because when you push that hard, you invariably tweek a few muscle fibers. Once you get used to the initial sting of the cold, you'll love it. Or most of you will. Some people have zero tolerance and will never get used to the deep freeze.
Here are the guidelines:
Choose crushed i... read more
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how hard to exercise to burn fat
on 3/8/2009
by
Carmine
| filed in:
Strength Training
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How Hard Do I Need to Exercise to Burn Fat?
To answer this question we need to focus on two areas of the FIT principle (Frequency, Intensity, and Time of exercise). These two areas are intensity and time.
Let's look at 2 sample workouts performed by the same individual exercising on a stairclimber.
SESSION #1 SESSION #2
Percentage of MHR 85% 65%
Exercise time 30 minutes 30 minutes
Calories expended during exercise 480 300
Percentage of calories from fat 50% 80%
Fat calories utilized 240 240
These numbers are used for the sole purpose of demonstrating how a higher intensity cardiovascular workout can achieve an equal or greater number of fat calories utilized as a lower intensity workout. Individuals caloric numbers will vary.
So you can work out at a higher intensity and still burn an equal or greater number of fat calories as compared to a lower intensity workout. The following are added benefits of the higher intensity workout.
Larger number of total calories utilized
Metabolism remains elevated for a longer period of the time after exercise.
You gain a higher level of cardiovascular conditioning.
Keep in mind that individuals who are ill or injured should start at a lower intensity level until they have regained their health.
Should Burning Fat Calories Be My Goal?
I think not. I believe that caloric expenditure should be our main goal in exercise when we are trying to lose fat weight. The reason is that 3,500 calories equals one pound of fat. Theoretically if we ate an extra 3,500 calories in a week, we would gain a pound. The same applies to eating 3,500 fewer calories than our body needs in a week - we would lose a pound. Instead of eating 3,500 fewer calories and depriving our bodies of the fiber and nutrients that we need, let's eat nutritionally dense food, make healthy food choices, a... read more
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tips for older adults
on 3/8/2009
by
Carmine
| filed in:
Strength Training
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Exercise For Seniors
Exercise Tips For Senior Citizens
If you have a family history of heart disease, check with your doctor first. It's a good idea to have a physical examination and take a graded exercise test before you start an exercise program.
Pick rhythmic, repetitive activities that challenge the circulatory system and exercise at an intensity appropriate for you.
Choose activities that are fun, that suit your needs and that you can do year-round.
Wear comfortable clothing and footwear appropriate for the temperature, humidity and activity.
If you decide that walking is a great activity for you, choose a place that has a smooth, soft surface; that does not intersect with traffic; is well-lighted and safe. Many older Americans walk at area shopping malls.
Find a companion to exercise with you if it will help you stay on a regular schedule and add to your enjoyment.
Because muscular adaptation and elasticity is generally slowed with age, take more time to warm up and cool down while exercising. Make sure you stretch slowly.
Start exercising at a low intensity, especially if you have been mostly sedentary, and progress gradually.
If you plan to be active more than 30 minutes, then try to drink some water every 15 minutes, especially when exercising in hot, humid conditions. As you age, your sense of thirst tends to decrease and you can't completely rely on your internal sense of thirst. ... read more
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how to relieve stress.....
on 3/7/2009
by
Carmine
| filed in:
Other
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How To Relieve Stress
Almost everyone has nervous jitters at sometime during their life. There are many ways to calm your nerves and relieve stress in your life.
1. A warm bath is helpful. Be sure the water is not too hot as hot water tends to stimulate.
2. A warm cup of tea works wonders. There are many varieties of flavored tea on the market today. Try to choose one that is decaffeinated. For instance, Chamomile tea has no caffeine and it has a relaxing effect.
3. Visualization is used a lot to calm nerves. Sit back in a comfortable chair. Clothing must not be tight. Try to relax your body. At first, you'll find it difficult to clear your mind but keep trying . Soon you will start to relax. Visualize a peaceful setting. Such as laying on the warm sand of a beach. Listen to the waves as they pound upon the beach and smell the salty sea breeze. Feel the warm sun touching your skin.
Try to imagine that you're in a big clear bubble floating above a emerald green valley. Visualize anything that makes you feel relaxed.
4. Breathing exercises are great for relieving stress. Breath in a deep breath. Hold it and count to ten. Let out the air and as you do visualize the air as being all the pent up stress.
5. It is very important that one has something useful to do during the day and to stay occupied.
6 An hour to a nervous person seems like forever. It is essential that a nervous person has outside interest so that time passes quickly.
7. Breathing into a paper bag and then rebreathing the air in the bag can be relaxing.
8. Meditation is another helpful tool. Find a comfortable place to sit. And be as quite as possible and there should be no distractions. Clear your mind. While you're meditating its nice to listen to some relaxing music such as Classical or New Age. Try to do this for at least fifteen minutes a day.
9. Tr... read more
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MIND fitness
on 3/7/2009
by
Carmine
| filed in:
Other
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Dealing With Anger
Anger can cause serious physical health problems like ulcers and heart disease. It can also make you act in ways that cause you to lose your job, or friends or break up your marriage. You can deal with anger as it happens and you can change your approach to life.
Feelings of anger are a normal reaction to some situations which are beyond your control. Sometimes, anger is an indication of too much stress. It is hard to know if you should just let your anger pass or if it needs more attention to get rid of it.
Anger is a serious problem requiring attention if it is:
constantly on your mind for weeks at a time and is making it impossible to enjoy life
caused by something that happened a long time ago
causing you to do spiteful things
making you act violently toward others or to yourself
interfering with your ability to do your job
hurting your relationships with family or friends.
Short terms solutions to anger:
Admit that you are angry. By denying feelings of anger they will not go away, instead they will keep reappearing in inappropriate ways.
Try not to over-react. Think about whether the situation is really as bad as it seems. How would you feel if you saw someone reacting as you have to this situation.
Force your attention onto a more pleasant thought, a happy vacation for example, rather than the line up or traffic or whatever has you angry.
Identify the source of your anger. Is it the actions or words of another person that is hurting you? If so, try to deal with that person in a peaceful, productive way to get them to understand why you are angry.
Listen carefully, without interrupting the other person, so you can understand what the person is trying to explain.
Long term solutions to anger:
Find out from others who have similar experiences, h... read more
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benefits of aerobic activity
on 3/7/2009
by
Carmine
| filed in:
Endurance
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Benefits Of Aerobic Exercise
Improves Bone Calcium
Improves Blood High Density Cholesterol
Improves Handling Of Excess Heat
Increases Hemoglobin
Improves Resistance To Cold
Decreases Blood Tri-glycerides
Emotional Lift
Decreases Blood Pressure
Decreases Insulin Requirement
Increases Glycogen Storage
Less Conversion Of Sugar To Fat
Increases Stroke Volume of Heart
Decreases Resting Heart Rate
Avoid Senility - Increases Oxygen Delivery To Brain
Increased Oxygen Pickup In The Lungs
Increases Fat Burning Enzymes
Fat Deposits Release Fatty Acids Better
Better Control Of Hunger
Decreases Body Fat
Decreases Stress (Attitude)
Increases Ability To Handle Stress (Biochemical)
Increases Muscle Mass
Easier To Exercise
Increases Aerobic Threshold (Endurance)
Higher Level Of Exercise Possible
More Calories Burned
More Fat Calories Burned
More Calories Required At Rest
Decreases Load On The Heart
Decreases Muscle Dependence On Sugar
Decreases Incidence of Hypoglycemia... read more
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Quick tips to prevent injury
on 3/5/2009
by
Carmine
| filed in:
Strength Training
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How Do You Prevent Injury?
Follow these suggestions to decrease the chances of injury:
Maintain good posture: Incorrect posture can easily lead to injuries. If you start to lose your posture, stop the exercise and reposition yourself.
Listen to your body: If anything hurts while you're training, stop doing the exercise.
Always warm up: The muscle groups should be warm before every strength training session.
Always stretch: It is important to finish your exercises with stretching. ... read more
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