Build Muscle With Light Weights and More Repetitions

Building muscle with light weights and more repetitions is just as effective as heavier weights and less repetitions.

That is the conclusion of a study conducted by researcher Nicholas Burd, PhD of the Maastricht University Medical Centre in the Netherlands.

This has been my preferred method of strength training as well. I have always felt that I can reduce my risk of injury by using lighter weights with more repetitions. And this study indicates that this method of strength training is good for building muscle around an injury where heavy weights may make the injury worse.

This method of strength training is especially effective for

1. the frail elderly
2. an injured athlete
3. or someone who does not have access to heavier weights

To be as effective as using heavier weights, however, you must keep doing the exercise to the point of exercise-induced fatigue. In other words, the last two repetitions should be very hard to complete.

 So if you don't like using heavy weights, or don't have access to heavy weights, this method of building muscle with light weights and more repetitions is a way for you to improve your muscle fitness levels.

Charles

References:

 WebMd: " High Reps With Low Weights Builds Muscle, Too "

How To Improve Your Arterial Health and Knee Muscular Strength As You Age

What physical activity is proving to be an excellent way to maintain the health of your arteries and improve your muscular strength as you age?

Tai Chi

A new study published in the European Journal of Preventive Cardiology has found that people who regularly practice Tai Chi have significantly higher arterial compliance, and greater muscular strength in both their knee extensors and flexors. These results are in comparison of people who do not practice Tai Chi.

Having greater arterial compliance is a fancy way of saying that Tai Chi practitioners have less stiffness in their arteries. Our arteries have a tendency to stiffen as we age. This can lead to increased blood pressure and reduced blood flow throughout our bodies. Improving arterial compliance is a way to keep our bodies young.

What is Tai Chi?

About twelve years ago, I had the opportunity to live in the Shanghai area for 13 months.

It was always interesting to watch the groups of elderly Chinese who would assemble on the sidewalks and go through their slow and deliberate, choreographed Tai Chi moves. Not only is it a great exercise program, but it is also a great way to stay socially connected with like-minded friends.

Tai Chi is actually "Tai Chi Chuan." It literally means "Supreme Ultimate Fist."

It is a type of Chinese martial art practiced for defense training. However, most practice the slow movement form of Tai Chi for its health benefits.

Tai Chi Benefits

According to the lead investigator, Dr. William Tsang, Tai Chi practitioners in comparison to those who do not practice this martial art form

1. Have better arterial compliance
2. Have better knee muscular strength

Dr. Tsang also states that Tai Chi has the added benefits of being able to be practiced anywhere and any time without the need for a gym or gym equipment. It is a great exercise program for the elderly for both vascular health and muscular strength improvements.

Tai Chi DVD


Element: Tai Chi for Beginners (amazon.com)

 Charles

References:

 ScienceDaily: "Older Subjects Who Regularly Practice Tai Chi Found To Have Better Arterial Compliance and Greater Muscle Strength"
Wikipedia: "Compliance"
Wikipedia: "Tai Chi Chuan"

How To Improve Your Brain Health

These 4 factors can help you improve your brain health, and may help prevent dementia and Alzheimer's Disease.

Research is showing that making better lifestyle choices can improve your brain health. These simple lifestyle changes can also protect your brain from the onset of Alzheimer's Disease.

The 4 lifestyle choices that greatly benefit your brain are

1. Staying physically active
2. A healthy diet
3. Exercises for your brain
4. And staying socially active.

Physical Activity and a Healthy Diet

Research by Dr. Scarmeas and his colleagues at the New York Presbyterian/Columbia University Medical Center have shown that physical activity and a healthy diet can greatly reduce your chances of developing Alzheimer's Disease.

Evidence of the research is suggesting that lifestyle changes that promote heart and vascular health also promotes brain health.

Suggestions for physical activity that promotes heart and brain health are

1. Maintaining a regular physical fitness routine
2. Perform moderate-intensity aerobic exercises for 30 minutes a day for at least 5 days a week
3. Perform weight resistance training for muscle strength at least 3 days a week, every other day.

What is a Healthy Diet?

The diet that best promotes brain and heart health is the Mediterranean type of diet. The Mediterranean type of diet is low in carbohydrates and saturated fats. It is high in

1. Dark colored fruits and vegetables like blueberries, raspberries, spinach, red cabbage and broccoli.
2. Cold water fish like salmon and sardines
3. Nuts like walnuts and pecans
4. Healthy fats like extra virgin olive oil
5. Seeds like flaxseeds and chia seeds

Exercises For Your Brain

Constantly learning new things are the best exercises for your brain. This can include

1. Learning a new language
2. Learning to play a new musical instrument
3. Frequently reading a new book
4. Crossword puzzles
5. Playing chess or checkers with different people
6. Learning new games

Just keep challenging your knowledge and brain.

Staying Socially Active

One of the things that people with healthy brains do is remaining socially active with family and friends. Keep in touch with people that you know, and find ways to make new friends. Volunteering is also a good way to stay socially active.

Join a book club or some other type of club that includes activities that you enjoy.

Make these changes in your lifestyle and drastically improve your brain's health and fitness.

Charles

References:

Rush University Medical Center: "Boost Your Brain Health"
New York-Presbyterian: "Exercise, Diet Lower Alzheimer's Risk"

How To Increase Your Exercise Motivation By Cooling Your Hands

If you refuse to exercise because you quickly get hot, sweaty and tired, there may be an easy solution to increasing your exercise motivation by cooling your hands.

Researchers at the Stanford University in California have found through a small study that keeping the palms of your hands cool may increase your motivation to exercise longer.

The researchers tested 24 obese women who typically have a difficult time exercising because they quickly get hot and tired. Half of the women used a device that kept their hands at 60.8 degrees Fahrenheit, and the other half had their hands kept at 98.6 degrees Fahrenheit.

The group with the warm hands dropped out of the study quickly. The group with the cooled hands stayed in the study for 3 months and had the following results:

1. They reduced their 1.5 mile walking time by 5 minutes.
2. Reduced their waist size by almost 3 inches.
3. And lowered their resting blood pressure and raised their exercise heart rate.

In general, the group with the cooled hands

• felt cooler while exercising
• was able to exercise longer
• was more willing to continue on an exercise program.

Apparently, keeping the palms of your hands cool, allows the blood vessels in your hands to remove enough heat from your body to help you feel more comfortable while exercising. This in turn helps you to improve your exercise motivation enough to continue with an exercise routine to help you improve your overall health and fitness.

A few inexpensive ways to keep your palms cool while you exercise are

1. hold two refrigerated bottles of water in your hands while you exercise. The extra weight will also exercise your hand and arm muscles.
2. hold two refrigerated ice packs, like the Blue Ice Pack, in your hands while you exercise. You may find that the ice packs are easier to hold.

Charles

Burn Fat With Brown Fat

Sounds intriguing doesn't it to burn fat with brown fat.

What is brown fat?

Brown fat in contrast to white fat has a higher number of mitochondria, which makes it brown. Its primary function is to maintain and generate body heat. It especially helps infants, which have a larger amount of brown fat than adults, to stay warm. It has been recently found that brown fat resembles skeletal muscle rather than white fat. It is also in skeletal muscle that brown fat can be found in adults, especially in the neck and chest areas.

To produce energy, brown fat burns white fat for fuel. That is why there is much interest in medical research to understand how to make more brown fat and activate it to help us burn white fat, which is partly responsible for obesity, heart disease and cancers.

Hormone That Links Exercise To Health Benefits

New research led by a group at Dana-Farber Cancer Institute, has found a chemical messenger that links exercise to health benefits throughout our bodies. They call this hormone Irisin. Irisin is located in the outer membrane of muscle cells and signals the activation of the metabolic regulator PGC1-alpha. Their research has found that prolonged exercise increases the levels of irisin and activates PGC1-alpha. The result of increased irisin levels is better control of blood sugar and insulin levels and a small amount of weight loss.

They also have found that increased levels of irisin also switches on genes that convert the bad white fat into good brown fat. The one thing that irisin does not do is make muscles stronger, however, Only exercise can give you that result.

Conclusion

We now know how to make more brown fat with exercise and increased levels of irisin. However, switching on the brown fat to burn white fat is still difficult. Cold temperatures switch on brown fat. That may be why I find it easier to control my weight in the winter months. I always seems to gain a little in the summer months, even though I'm more active. But, I doubt that many of us are willing to sit in a freezer for an hour everyday to switch on our brown fat to start burning white fat. So, the search is still on to learn an easy method to switch on our brown fat. For now, exercise is still the best way to burn that bad white fat in our bodies.

Charles

Home Exercises And The Home Gym

If you are like me, you may prefer to exercise at home rather than belonging to a health club or gym. And, there are many exercises that you can perform at home to keep yourself healthy and fit.

If you have the room and money, you could purchase equipment for less than $1000 like the Weider Home Gym. But, you can also get a good workout at home using things that you may already have or you can purchase some inexpensive dumbbells and exercise bars that fit in your door frame.

Here at some examples using a folding chair. A sturdy coffee table or an inexpensive exercise bench would also work:

• Toe Stands to work those calf muscles
• Concentration Curls for your biceps
• Reverse Fly for your upper back muscles
• Single Arm Row
• Overhead Press
• Triceps Extension
• Kickbacks
• Hamstring Stretch
• Neck Lateral Flexion
• Triceps Stretch
• Quadriceps Stretch
• Hamstring Bench Curls
• Hamstring Standing Curls
• Heel Stands
• Hip Flexions
• Step Ups
• Dips for your triceps

If you get a set of inexpensive dumbbells, you can do many exercises as illustrated at Dumbbell Exercises.

Of course, most of the Core Exercises can be done on the floor or on an exercise mat.

And the Captain's Chair Abdominal Exercise can be done using an inexpensive exercise bar with ab straps as illustrated at Captain's Chair Ab Workout Alternative.

Check out Exercise-to-a-Healthier-Life.com to find more illustrated examples of exercises that can be done at home to improve your health and fitness.

Charles

Three Types of Aerobic Exercise

Aerobic Exercise, which is also known as Cardio Exercise, increases your heart rate and makes your lungs work harder than normal. This type of exercise promotes new blood vessels to be formed throughout your body. This results in an increase in nutrient flow to your tissues and organs, and helps the elimination of waste material from your cells. Since your bodily tissues and organs are getting more nutrients and exposed to less waste material, your health will improve and you increase your chances of improving your longevity.

Types of Aerobic Exercise

1. No Impact - Examples of no impact aerobic exercise is cycling, elliptical trainers or swimming. Try this type of workout if you experience low back or knee pain, or if you are overweight and not in good physical condition.
2. Low Impact - An example is a brisk walk. Try this exercise if you are in decent shape but have not exercised for a while.
3. High Impact - Examples are running or jogging. Try this type if you are in good shape and competitive.

Personally, I like Interval Training especially the 4X4 Interval Training Routine. An example of this type of aerobic exercise is to run for 1 to 2 minutes to reach my target heart rate, then walk briskly for 3 minutes. I then repeat this cycle 4 times for a complete and fun workout to increase my health and fitness levels.

Charles

Exercise For Kids

The US Department of Health & Human Services has excellent examples of exercise for kids in its Physical Activity Guidelines for Americans. In the Chapter on Active Children and Adolescents, types of physical activity recommended for children are:

• Moderate Intensity Aerobics - Hiking, skateboarding, rollerblading, bicycle riding or brisk walking
• Vigorous Intensity Aerobics - Running and chasing, bicycle riding, jumping rope, martial arts, soccer, ice or field hockey, basketball, swimming, tennis or cross-country skiing
• Muscle Strengthening - tug-of-war type of games, Modified push-ups with knees on the floor, resistance exercises using body weight or resistance bands, rope or tree climbing, sit-ups, swinging on playground equipment or bars
• Bone Strengthening - Hopscotch type of games, hopping, skipping, jumping, jumping rope, running, sports activities such as gymnastics, basketball volleyball or tennis

The American Heart Association in its Physical Activity and Children section, recommends:

• All children age 2 or older should participate in at least 60 minutes of enjoyable, moderate intensity physical activities every day that are developmentally appropriate and varied.
• If your child or children don't have a full 60 minute activity break each day, try to provide at least two 30-minute periods or four 15-minute periods in which they can engage in vigorous activities appropriate to their age, gender and stage of physical and emotional development.

To encourage kids to exercise and be more physically active,

• The activity should be fun for children and adolescents
• As an adult, be a role model for leading a life of being physically active

Helping your kids to be more physically active will

• help them control their weight
• reduce blood pressure
• raise the good cholesterol or HDL
• and help them improve their psychological well-being including more self-confidence and a higher self-esteem

In all, making sure that your kids exercise and stay physically active will help them stay healthy and physically and mentally fit.

Charles

Exercise And Depression

Various studious over the last 30 years have repeatedly shown that a regular exercise routine helps reduce mild to moderate depression symptoms. Some studies have also shown that the effects of exercise last longer than antidepressants. One published study showed that walking fast for 35 minutes a day on five days of the week works best. A 15 minute walk is less effective at reducing depression symptoms than a 35 minute brisk walk.

One theory on why exercise reduces symptoms of depression is that it enhances the action of endorphins, which may improve mood, and it stimulates the neurotransmitter norepinephrine, which may directly improve mood.

In addition to a reduction in depression symptoms, people who exercise regularly also report reductions in symptoms of anxiety, and lower levels of stress and anger.

Exercise also has a big effect in reducing the risk of depression in seniors. Elderly people who exercise regularly are significantly less depressed than those who don't exercise. One problem is that higher levels of depression leads to less exercise, which in turn leads to more depression. The key is to help the elderly to stay motivated to exercise or keep exercising.

Just another reason to keep a regular exercise routine as an important part of your daily activities to maintain excellent health and fitness, especially as you age.

Information Resources

"Exercise And Depression"
"Exercise Therapy For Depression"
"Exercise May Reduce Risk of Depression in Seniors"

Charles

Exercise is Medicine™-Flexibility-Aerobic Exercise

Remember that you should stretch warm muscles and not cold ones. Always do some light warm up exercises before trying to stretch those muscles.

You may find that your range of motion of many of your joints decreases as you age. This is due to

• Inactivity
• The sticking together of connective tissues
• The thickening of the linings of your joints
• And the increase of fibrous tissue around your joints

You can help to avoid this decrease in your range of motion by regularly doing flexibility exercises. As a general guideline, you should be able to

• Raise your arms over your head 180 degrees
  
• Bend your elbow 145 degrees
• Tilt your neck 45 degrees to either side
• Arch your back 30 degrees
• Rotate your hip 45 degrees
• And extend your knee 0 degrees in a straight line.

For an explanation and illustrations on how to do various flexibility exercises, click on Flexibility Exercises.

Charles

Exercise is Medicine™ - Keys to Exercise - Exercise and Your Health

Exercise Is Medicine

Exercise Is Medicine Action Guide

The basic physical activity guideline is to achieve 150 minutes each week of moderate intensity physical activity. This is equivalent to 30 minutes of moderate intensity workouts five times each week.

Moderate intensity physical activity is generally defined as working hard enough to raise your heart rate and break a sweat while still being able to carry on a normal conversation. A brisk walk is considered moderate intensity exercise for most people.

Vigorous intensity physical activity is defined as activity that causes rapid breathing and a substantial increase in heart rate, such as jogging.

Physical Activity General Guidelines

• Children 6 through 17 years of age with no chronic conditions - 60 minutes or more of moderate to vigorous intensity physical activity every day. Vigorous intensity activity at least 3 days each week. Muscle strengthening and bone strengthening activity at least 3 days each week.
• Adults 18 through 64 years of age with no chronic conditions - 150 minutes each week of moderate intensity aerobic exercise or 75 minutes each week of vigorous intensity aerobic exercise. Muscle strengthening exercises that involve all major muscle groups performed on two or more days each week.
• Adults 65+ years of age with no chronic conditions - Same as the 18 through 64 years of age group guidelines plus perform balance exercises.

Charles

ACSM Releases First Strength and Conditioning Textbook

ACSM’s Foundations of Strength Training and Conditioning bridges gap between science and practice

INDIANAPOLIS – While the strength and conditioning field has traditionally been unchartered territory for the American College of Sports Medicine, their recent release of the ACSM’s Foundations of Strength Training and Conditioning textbook puts the College on the map in this growing field.

“The field of strength training and conditioning has grown immensely over the past 20 years,” said Nicholas Ratamess, Jr., Ph.D., CSCS, FNSCA, author of ACSM’s Foundations of Strength Training and Conditioning. “The growing field needs to see a renewed emphasis on science, and ACSM is one of the best organizations to help with that. This book bridges the gap between scientific study and professional practice, and it is aimed at coaches, athletes, personal trainers, fitness instructors and students preparing for a career in strength training and conditioning."

Based on the latest research in the field, the textbook offers a comprehensive introduction to the foundations, physiological responses and adaptations, program design, and assessment in strength training and conditioning. Chapters cover everything from stretching to plyometric training, and the book is written in a clear, straightforward style to help readers grasp new concepts.

Highlights of the book include:

• Video exercise demonstrations to teach proper form and technique.
• Myths and misconceptions in each chapter to clear up common misunderstandings.
• Sidebar content to outline important concepts presented in the text.
• Interpreting research boxes draw attention to important research findings, explaining their application to strength and conditioning practice.
• Case studies present real-world scenarios and allow students to evaluate issues and devise effective solutions.

“This book will better prepare faculty to teach their strength training and conditioning courses, students to learn human physiology and program design, and coaches to develop training programs that optimize performance,” said Ratamess.

ACSM’s Foundations of Strength Training and Conditioning is available for $89 through the Lippincott Williams & Wilkins website or by calling (800) 638-3030. Members of the media interested in ordering a review copy of the book or requesting an excerpt may contact Sarah Schuessler, Lippincott Williams & Wilkins, at (215) 521-8010 or sarah.schuessler@wolterskluwer.com. Members of the media interested in scheduling an author interview may contact Ashley Crockett-Lohr, American College of Sports Medicine, at (317) 637-9200 ext. 133 or alohr@acsm.org.

Benefits Of Physical Activity

Here is a good collection of articles on the benefits of physical activity:

"Exercise Can Aid Sleep and Productivity"

The results of current research shows that people who exercise at least 150 minutes each week sleep much better and feel more alert than people who exercise less. Researchers discovered that 150 minutes of moderate to vigorous physical activity each week showed a 65% improvement in sleep quality, and participants experienced less drowsiness during the day.

"Exercise May Reduce Risk of Depression in Seniors"

Researchers in Europe have found that regular physical activity lowers the risk of suffering from depression in seniors. Programs are currently being developed to increase motivation for physical activity among the elderly.

"Higher Physical Activity Associated With Reduced Risk of Breast Cancer"

This association is stronger for estrogen receptor positive progesterone receptor negative tumors, which are more aggressive. Studies show that women with higher levels of physical activity may reduce the risk of breast cancer after menopause. One reason may be that physical activity reduces body fat, which is a major source of estrogen in postmenopausal women.

"Regular Exercise Reduces Risk of Dementia, Slow Aging"

Body deterioration experienced with the aging process can be slowed with regular exercise. It has been found that exercise can reduce the risk of developing about 2 dozen mental and physical health conditions including dementia and some cancers.

"Regular Physical Activity Really Does Boost Immune System in Older Men"

With regular and moderate physical activity of about 6 hours each week, elderly men can have the same immune response to an antigen as younger men.

"Physical Activity Extends Life of Patients with Peripheral Artery Disease"

Physically active patients of peripheral artery disease (PAD) have death rates that are a third of those in PAD patients who remain inactive.

Click on the link, Benefits of Physical Activity, for more articles.

Charles

How Much Exercise Do I Need?

How Much Exercise Do I Need?

New physical activity and exercise guidelines have been released by the American College of Sports Medicine. These recommendations on how to stay physically active for optimum health show that it is also important to vary the types of exercise.

The recommended minimum exercise routines recommended by ACSM are:

• Aerobic Exercise: Moderate Intensity exercise 5 days a week for a minimum of 150 hours each week, or Vigorous Intensity exercise 3 days each week for a minimum of 75 minutes a week. I personally prefer doing the 4x4 Interval Training routine recommended in an earlier post.
• Resistance Exercises: Every other day, do 2 to 4 sets for each exercise with 8 to 12 repetitions for each set. Exercise-To-A-Healthier-Life.com has great illustrations on how to do various exercises for different parts of the body.
• Flexibility Exercises: As we get older, staying flexible becomes more and more important. A recent post, "What is Viniyoga?", discusses recent studies that show that both yoga and flexibility exercises are equally effective, especially for lower back pain. Use the type of exercise that you most enjoy, whether it be just regular Flexibility Exercises, yoga, Pilates or Tai Chi.

These guidelines should help you determine just how much exercise you need. Learning to stay as physically active as possible will help you prevent many diseases such as

• Dementia
• Cardiovascular disease
• Strokes
• Type 2 Diabetes
• And many cancers.

Charles

Exercise for Cancer Treatment

When diagnosed with cancer and going through cancer treatment, there are many actions that a person can take in order to improve their life and assist in their own treatment. One extremely important thing that many cancer patients may not think of is to participate in regular exercise while going through cancer treatment. Though some people may be reluctant to get involved in exercise, thinking that it will use up energy needed to fight the cancer, many doctors and researchers have announced that doing light, moderate exercise can be extremely beneficial to cancer patients and survivors.

The benefit of exercise has been demonstrated in a number of different cancers, from lung cancer to mesothelioma. One of the most major benefits is the improved physical functioning and lesser fatigue. Doctors have noted that the overall quality of life of cancer patients who exercise is greatly improved.

Another reason that doing exercise is important while going through cancer treatment is that it helps strengthen muscles. There are many potential issues that can arise when a person is limited to bed rest and is not getting regular physical activity. These issues include stiff joints, breathing problems, and bedsores. Even small amounts of exercise and physical activity can assist in avoiding these issues. For those who are caring for a cancer patient, it is important to allow the patient to do as much on their own as possible. Naturally, do not let them attempt a task that they are unable to do, but doing everything for them reduces their own independence, and further limits their physical activity. Encourage small amounts of physical activity, such as taking a short walk every day. Another option is to complete light exercises that work on muscle strength and improved range of motion. Talk to a doctor or physical therapist as to what types of exercises would be most beneficial. Many of these exercises can be completed while the patient is in bed.

Maintaining an active, healthy lifestyle is an important way to increase the overall quality of life, and can even assist in the recovery from cancer. Focusing on statistics such as a mesothelioma survival rate are of no benefit; instead take the situation into your own hands and spend time taking action that can be used to help with treatment and recovery. Cancer patients should make sure to set aside time each day in order to get some physical activity, whether it's a walk around the neighborhood, some range of motion exercises, or just getting up and moving around. Friends and family of cancer patients can participate in these activities as well, as a way to spend time with those they care about, and assist in activities that will help with care.

By Jackie Clark

How To Help Prevent Memory Loss As We Age

We use to believe that memory loss is an inevitable consequence of aging. However, new research on physical exercise and memory is showing that this belief is false.

The area of the brain called the hippocampus is involved in memory formation. The hippocampus does tend to shrink as we get older. This shrinking of the hippocampus can lead to memory loss and sometimes dementia.

But, new research is showing that moderate aerobic exercise can help increase the size of the hippocampus and improve our mental capability. This is true of older adults who are not experiencing dementia. The benefits of aerobic exercise for individuals with symptoms of dementia is unknown.

The research team led by Dr. Arthur Kramer of the University of Illinois and Dr. Kirk Erickson of the University of Pittsburgh used 120 sedentary older adults who were not experiencing symptoms of dementia. The participants were divided into two groups. One group walked for 40 minutes a day (aerobic exercise) on 3 days of the week. The other group did stretching and resistance training exercises.

MRI results showed that the aerobic exercise group increased the size of their hippocampus on an average of 2%. The resistance training group showed a decrease in the size of their hippocampus size on an average of 1.4%. The test also showed that the aerobic exercise group showed a significant correlation between their increase in hippocampus size and improved memory performance.

The results suggest that inactive older adults may be able to reverse memory loss tendencies due to a decrease in hippocampus volume with moderate aerobic exercise, such as routinely walking. The trick is to stay physically active.

Stay physically active and retain your cognitive and memory capabilities even in old age.

Charles

Related Web Sites:

UCLA Longevity Center
Neurology Institute For Brain Health And Fitness

4x4 Interval Training Routine Helps Keep You Young

Researchers at the Norwegian University of Science and Technology have shown that a 4x4 Interval Training Routine can help you stay fit and trim, especially through your elderly years.

Their studies have shown that this exercise routine can help 50 year olds be as fit as 20 year olds who do not exercise much. In addition, this routine has been shown to be a quick and efficient way to increase your fitness level, and to maintain your fitness level.

For additional information on this exercise routine, see "Interval Training Routines."

Charles

Knowing Your Limits: When Your Body Says It's Taking Too Much

For those intent on reaching and maintaining a healthy bodyweight and composition, there are plenty of diet and exercise options. The basic idea for many, however, is to exercise and diet to the extreme until results are reached or they just can't take it anymore. The knowledge is emerging, however, that such an intense regimen is very healthy for many, if not most people. Here are some signs that it may be a good idea to readjust your current exercise and diet program to more easily reach your goals.

General Effects of Overtraining And Undereating

Some of the worst effects of overtraining and undereating are related to lack of hormones. Lowered production of hormones such as testosterone causes lowered sex drive, irritability, and even loss of lean muscle mass in both men and women. Lowered muscle mass can result in a deflated appearance, with lowered metabolism and a tendency to actually put on fat.

Undereating Causes Whole-Body Dysfunction

Along with the loss of muscle mass and strength that undereating causes, there are a number of other signs one is eating too little. In efforts to maintain function of the brain and heart, the body will divert nutrients away from processes such as hair production, resulting in thinning hair. Along these same lines is reduced bone density that can open one up to fractures and breaks, as well as injuries to connective tissues such as tendons and ligaments. Another effect of undereating on endurance is decreased oxygenation of tissues resulting from lowered production of red blood cells.

Excessive Strength Training

One's strength training regimen can become excessive as a result of too little rest and food, but simply lifting heavy every day is bad for most people. Overtraining in the gym can cause exhaustion of the sympathetic nervous system, with a host of ill effects such as excitability and restlessness and inability to sleep. The heart rate becomes elevated, and inability to focus is also
commonly reported. Joint problems can also occur due to lack of recovery time between workouts.

Excessive Aerobic Exercise

Most people are unable to practice aerobic activities, such as running, intensely every day without ill effects. Parasympathetic nervous system fatigue can result, with sex hormone depletion and cortisol overload, causing one to feel sluggish and exhausted. With this comes loss of muscle mass and an inability to lose body fat.

Getting Back On Track

When one finds oneself exhausted from excessive dieting and exercise, it is time to take a step back and rest a little. Taking a week off to rest and recuperate is not going to result in loss of progress. After the nervous system and muscles have had a chance to recover, one can start fresh on a more sustainable fitness program that includes sufficient food and rest. With a little moderation, fitness goals will come easier than before.

This guest article was contributed by Jennifer Bell from Health Training Guide.
Check out her site to learn more about dentist training and other exciting health careers.

Best Way To Lose Weight And Keep Your Weight Off

What is the best way to lose weight and keep your weight off. We can get good weight loss tips from those that have achieved their weight loss goals. A good place to look is the National Weight Control Registry. This registry includes people who have lost more than 30 pounds and kept their weight off for at least a year. Another source of good information is research results.

The first lesson is that you don't want to lose your weight too quickly. Research has shown that those who slowly decrease their weight by 1 or 2 pounds each week, and keep it off for at least 2 years are most likely to keep their slim figure for the rest of their life. Also, according to the American Family Physician:

• 98% of adults who successfully maintain their weight loss have modified their eating habits.
• 94% have increased their level of physical activity, especially walking.
• 78% eat a healthy breakfast every day.
• 75% weigh themselves weekly.
• 62% watch less than 10 hours of television per week.

We find similar results from the National Weight Control Registry. Their secrets include:

• Exercise - These people burn about 400 Calories per day. This is equivalent to 60 minutes of brisk walking or 35 minutes of jogging. I personally recommend 20 minutes of an interval training routine.
• Eat fewer calories - they consume about 1400 calories each day.
• Watch less TV
• Limit fast food usage, cut back on sweets and sugar and eat more fruits and vegetables.

Research has also shown that low-fat weight loss strategies simply don't work. Those that have tried have actually gained weight on this strategy.

A Mediterranean type of diet appears to work best as far as diet is concerned. The Mediterranean type of diet includes a lot of fruits, vegetables, nuts, whole grains and fish. Studies have shown that those on a low-fat diet gain weight, while those on a Mediterranean diet lose weight. In addition, only 20 percent on the low fat diet stay on that diet, while half on the Mediterranean diet remain on that diet plan.

Additional Weight Loss Tips

Lose Weight Slowly and Set Realistic Goals - If you cut your intake by just 100 calories each day, which is equivalent to an apple, and exercise for 20 to 30 minutes each day, you can weigh 20 pounds less in one year. Remember that those who lose slowly over a long period of time are most likely to keep their weight off.

Be More Physically Active and Watch Less TV

Keep Track of Your Weight - According to PsychCentral, those that keep track of their weight most often are also those most likely to keep their weight off.

Stay Away From Foods That Spike Your Blood Sugar And Insulin - Foods that spike your blood sugar and insulin quickly, and then crash to low levels contribute to weight gain. Stay away from white bread, white rice, and other processed grain products. Instead eat whole grains, brown rice, steel-cut oats, hulled barley, whole grain breads and pasta, beans, nuts, fruits and vegetables.

Eat Foods With Good Fats - Foods like seeds and nuts contain essential fatty acids that are not only healthy, but help to make you fell full. Also use extra virgin olive oil and canola oils.

Drink More Water - Water helps your to feel full and it has no calories.

Reference: How To Get To Your Healthy Weight

Charles

Burn-Tummy-Fat.com

Cardiovascular Disease and Sitting

I is now well known that sitting too much can lead to cardiovascular disease or clogged arteries.

According to a study published in the European Heart Journal titled "Sedentary Time and Cardio-metabolic biomarkers in US Adults", prolonged periods of just sitting and being inactive results in

• Larger waist sizes
• Lower levels of HDL or good cholesterol
• Higher levels of C-reactive protein, which is a marker of inflammation
• And higher levels of triglycerides

However, there is good news for some couch potatoes.

The study also determined that even for people who spent a lot of time sitting, the more times they stood for a few minutes during their sedentary time, the smaller their waste size and the lower levels of C-reactive protein.

So taking many momentary breaks from sitting can improve your health. Some suggestions for the sedentary office based workplace include

• Climb stairs as often as possible
• Walk to talk to a colleague rather than using the phone
• Stand to answer the phone
• And go to the bathroom on a different floor than your office

So try limiting your sitting time in addition to a good exercise routine. Combining both will decrease your risks of developing cardiovascular disease.

For additional tips on diet and exercise, visit burn-tummy-fat.com.