Drinking Wisely: There IS such thing as a "beer belly"
on 9/24/2009
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pending
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Diet and Nutrition
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ANY alcoholic drink can attribute to weight gain for the simple reason that alcohol is calorie dense. I'm not saying you can't drink at all, but do so in moderation and with the following info. in mind:
One gram of alcohol has the same number of calories as a gram of butter, seven - which, incidentally, is nearly double the average calories in a gram of protein or complex carb. A study at the University of North Carolina in Chapel Hill among people who averaged 6 drinks per week showed that beer drinkers had the highest waist to hip ratio, followed by those who consumed hard liquor. Wine drinkers on average had the slimmest waistlines. So....THINK before you drink, and when you do plan to have a drink, factor it into your caloric intake for the day (BUT of course, DON'T DRINK ON AN EMPTY STOMACH!) One final caveat. Drinking often leads to overeating; lowered inhibitions can cause you to eat past the point of feeling full or to munch when you aren't hungry and eat foods you ordinarily wouldn't reach for. Add those calories to that of the alcohol and you can see how quickly that behavior can be reflected on your bathroom scale!... read more
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Getting the Maximum Nutrient Benefits From Fruits and Veggies
on 5/28/2009
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pending
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Diet and Nutrition
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1. Do not refrigerate vegetables and fruits (raw and uncut) for more than two days. Fresh produce is the most nutrient dense.
2. Do not go by the advertisements that show refrigeration slows down loss of nutrients from fruit. It can't stop the process altogether, and fruits certainly do not get any fresher by refrigerating them for a long time.
3. Eat your fruits whole rather than cutting them into pieces. When exposed to air (oxygen), l vitamins leech out. It also follows that raw fruits are better for you than commercial juices, canned fruits, and fruit desserts.
... read more
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Don't Stink!!
on 4/26/2009
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pending
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Other
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Sorry guys and gals. I hate to break it to you, but that Axe you're so fond of spraying on head to toe before heading to the gym or your favorite coconut-scented body lotion can become downright offensive in close quarters. Deodorant is fine - preferable even - but watch the heavy scents! The guy running on the elliptical next to yours doesn't want to taste your cologne. So be kind to others and save the fragrance for AFTER the post-workout shower!... read more
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Cyclists: Pedal Fast To Gain Efficiency
on 4/15/2009
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pending
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Endurance
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Did you know that it's more efficient to pedal quickly when cycling on flat terrain? It sounds counterintuitive, but it isn't. Pedaling at a slower cadence requires greater force, which leads to rapid depletion of glycogen stores in fast-twitch muscle cells.
This is especially critical for competitive cycling: during competition, cyclists should attempt to use fast pedaling rates of 80-85 rpm, both on the flat and on inclines. Compared to slower cadences, the higher pedaling speeds are more economical and burn more fat during exercise. Because the high pedaling rates preserve greater amounts of glycogen in fast-twitch muscle fibers, it translates into more explosive "kicks" to the finish line in closing moments of races.
... read more
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muscles, cycling, cadence, fast twitch, glycogen
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Dog Tired? Head To The Gym!
on 4/14/2009
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pending
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Other
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When you're feeling drained, the last thing you want to do is exercise. But before you give in to that temptation to skip your workout, consider this. Research shows that a low-intensity workout when you're feeling fatigued can actually boost energy levels. If you suffer from Chronic Fatigue Syndrome or some other medically-related issue that is contributing to your fatigue, this isn't for you. But for the average exhausted but otherwise healthy person, there are benefits to a low-intensity workout. Try it next time and see if it indeed you don't feel better afterward. It sure beats collapsing onto the sofa in front of the television - and your body will thank you!... read more
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fatigue
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Hill Running
on 3/30/2009
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pending
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Other
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Hill Running
Mention hill running to most people, and they will instantly assume you mean uphill. This need not be so. The merits of uphill running are fairly obvious: improved strength, the extra aerobic work required, emphasis on better sprinting form, etc. What is not so obvious is that downhill running can be equally beneficial. It does not help that downhill running is often blamed for an assortment of injuries.
Downhill running is akin to over-speed training, i.e. the resistance work you often see sprinters doing. By lengthening your stride and increasing your turnover, you are able to run at a significantly faster and more efficient rate than you would otherwise. The key is to choose a gradual incline -- one that you feel comfortable running your hardest without feeling like you are leaning back and braking.
It is that very braking motion which causes the majority of the injuries that give downhill running such a bad name. Try to lean forward and visualize running on your toes. You will be amazed how much faster you can go with no extra effort.... read more
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running, injury prevention
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Tips For Running In Rain
on 3/30/2009
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pending
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Other
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You never know what you're going to get on race day, so it's best to be prepared for any kind of weather. It's good to practice running in the rain, just in case it's pouring on the day of your event.
Follow these tips to be prepared for a soggy run:
Dress in Layers
If it's cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it's a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. Your outer layer should be a wind- and water-resistant jacket or vest for an outer layer. Don't wear a waterproof rain slicker because it will trap moisture and heat..
Wear a Hat
A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face.
Don't Overdress
This is one the biggest mistakes runners make when heading out for a rainy run. Wearing more layers will not keep you dry. Unless you're running with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing more wet, heavy clothes. Dress for the temperature, as if it were a dry day.
Be Visible
Select an outer layer that's light-colored or has reflective strips, since running in the rain often means poor visibility.
Use a Garbage Bag
If you have to wait outside in the rain before the start of a race, a big trash bag with armholes and a neck hole cut out can help you stay dry. You can take it off and throw it to the side once you get moving.
Just Run!
The hardest part of running in the rain is often just getting started. Once you begin running and warm up, you may find that you actually enjoy it!
Dry Out Your Shoes
When you get back from a wet run, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moi... read more
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running, rain
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Methods Of Calculating Body Fat
on 3/28/2009
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pending
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Other
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Body Fat (BF) is usually given as a percentage of total weight. If a 100lb person has 10% BF, that person has 10lbs of fat and 90 pounds of lean body mass (LBM=water, muscle, bone, etc.).
There are 3500 calories in 1 pound of fat.
For men < 15% is considered athletic, 25% about average.
For women < 22% is considered athletic, 30% about average.
Body fat is usually tested in one of three ways.
Hydrostatic weighing (Immersion):
Weight is measured while under water.
Pros: Thought to be the most reliable.
Cons: A lot of equipment is needed. Time consuming. What you eat prior to the test, can affect the accuracy.
Electrical Impedance:
The %BF is calculated by measuring the electrical impedance between certain areas of the body, usually between the fingers and the toes.
Pros: Fast.
Cons: Not very reliable.
Pinch test:
Calipers are used to measure skin fold thickness.
Pros: Thought to be very reliable. The more body parts tested, the more accurate the results. Most gyms have a caliper.
Cons: May be embarrassing to have someone pinch your fat.... read more
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body fat, hydrostasis, electrical impedance, pinch test
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Handling Shin Splints
on 3/28/2009
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pending
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Other
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Shin splints are a condition that can result from improper equipment, poor foot placement, or from muscle imballance. They are characterized by generalized pain in the front of the lower leg and are particularly common in runners.
Shin splints are often cured by simply getting new shoes. It may also help to run on different terrain, preferably grass. It'll help absorb the shock. As with any injury, consult your Doctor for diagnosis and a rehab plan.... read more
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running, shin splints
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Overdoing The Cardio Can UNDERMINE Your Fitness Goals!
on 3/23/2009
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pending
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Strength Training
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Ever hear of the expression 'cardio queen'? It refers to someone who performs two hours of cardio per day. This person mistakenly assumes that this is the most efficient method to lose fat. In fact, it's the most efficient method to lose fat and muscle.
By the time you get to your weight goal, it makes you look soft with absolutely no firmness to your muscles. Always perform resistance training and cardio as part of your overall fitness program and don't go over 50-60 minutes of cardio. ... read more
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strength training, cardio, excess, efficiency
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