As we all know, cardiovascular exercise is good for the health and longevity of our bodies. But researchers have recently discovered that too much exercise can be bad for the heart. How is this so you ask? A recent study was performed on men who were part of an Olympic team in running (those who ran over 100 marathons) and rowing. Half of these participants showed results of heart muscle scarring.
Now, don't get your hopes up thinking you can get out of exercising! The affected men in the study were the ones who went through the longest and hardest training's. Apparently, evidence shows that certain kinds of prolonged exercise can cause scarring and structural changes to the human heart.
So what does this mean for you? Unless your engaged in high-level strenuous elite training then you shouldn't use it to avoid exercising! Exercise is an absolute must for high-level wellness and prevention of heart disease. It is a proven method to help with insomnia, controling weight gain, and aiding in the treatment of depression.
Listen to your body and remember....Everything in moderation!
Sunday, April 15, 2012
Friday, April 6, 2012
Nitty-gritty tips for weight management
There is no "one-size fits all" strategy when it comes to losing and maintaining weight. Some people need more exercise, some can work with less. Others need more food while the rest of us may need little. Knowing your own body's needs is important in maintaining weight. Here are a few tips from the American Council on Exercise to help "beef up" your current weight loss or management system.
1.) Weigh yourself weekly: Rather than worry about day to day fluctuations in weight, weighing yourself once a week gives you a better idea of the trend your body is following.
2.) Move as much as possible: Take every opportunity to incorporate movement into your day. Take a walk during your lunch break, minimize t.v. watching and computer time, and when you are sitting; fidget as much as possible. All of these small things add up to more calorie loss in the long run.
3.) Create a healthy home environment: Yes, clean out those cupboards and refrigerators and replace unhealthy food items with more nutritious choices. If you can't resist the occasional treat, keep it small. Keep your gym bag by the door or in your car where you are sure to see it as a reminder to exercise.
4.) Learn how to cope with stress: Everybody get stressed, it's how you handle it that is important. Stress can easily send you backsliding into old behaviors and routines. Learn to take a new perspective on stressful situations. Practicing mindfulness, relaxation, and visualization techniques can be of great help to deal with the stress of everyday life.
5.) Activate your social life: Even more! Do you work out alone? Invite a friend to walk, run, or hit the gym with you. Activities such as bowling, hiking, and bike riding can also be great social activities. The point is to connect with others and integrate physical activity into your social life. It makes being active more fun!
6.) Keep a measuring tape handy: About once a month give your waistline a check. If things have changed, adjust accordingly.
In addition to these tips, the American Council on Exercise has stated that by eating plenty of low-fat protein, exercising regularly, limiting sugar, not skipping meals, and rewarding yourself for staying on track are important factors for weight loss and management.
Remember: Keep it simple!
1.) Weigh yourself weekly: Rather than worry about day to day fluctuations in weight, weighing yourself once a week gives you a better idea of the trend your body is following.
2.) Move as much as possible: Take every opportunity to incorporate movement into your day. Take a walk during your lunch break, minimize t.v. watching and computer time, and when you are sitting; fidget as much as possible. All of these small things add up to more calorie loss in the long run.
3.) Create a healthy home environment: Yes, clean out those cupboards and refrigerators and replace unhealthy food items with more nutritious choices. If you can't resist the occasional treat, keep it small. Keep your gym bag by the door or in your car where you are sure to see it as a reminder to exercise.
4.) Learn how to cope with stress: Everybody get stressed, it's how you handle it that is important. Stress can easily send you backsliding into old behaviors and routines. Learn to take a new perspective on stressful situations. Practicing mindfulness, relaxation, and visualization techniques can be of great help to deal with the stress of everyday life.
5.) Activate your social life: Even more! Do you work out alone? Invite a friend to walk, run, or hit the gym with you. Activities such as bowling, hiking, and bike riding can also be great social activities. The point is to connect with others and integrate physical activity into your social life. It makes being active more fun!
6.) Keep a measuring tape handy: About once a month give your waistline a check. If things have changed, adjust accordingly.
In addition to these tips, the American Council on Exercise has stated that by eating plenty of low-fat protein, exercising regularly, limiting sugar, not skipping meals, and rewarding yourself for staying on track are important factors for weight loss and management.
Remember: Keep it simple!
Saturday, March 31, 2012
Healthy Foods? Think again!
Everyone knows it's important to be physically active, but most people tend to leave the nutrition component out of their healthy lifestyles. But what if you thought you were eating healthy? Well, the American Council on Exercise has recently posted a list of 5 foods that most people think are healthy...when they are in fact, not. Here is the list of the 5 foods of confusion and their healthier alternatives:
1. Low-fat Peanut Butter: When fat is removed from a product it always has to be replaced with something else. The replacement you ask? Usually sugar and salt to compensate for taste.
Healthy Alternative: Natural Peanut Butter. It has only one ingredient...peanuts. It also contains the healthy fat your body needs.
2. Multi-grain bread: Yup! Research has found that most of these breads are not 100% whole grain, and are in fact made from refined white flour (found in white bread) which can spike the blood sugar much like eating a candy bar.
Healthy Alternative: Make sure your bread is made from 100% whole grain or whole wheat flour. And make sure to avoid products with the words "enriched" or "refined" anywhere on the package.
3. Sea Salt: Believe it or not sea salt and table salt are almost identical nutritionally. So that means they have the same amount of sodium.
Healthy Alternative: Regardless of what you flavor your plate with, the key is to use it sparingly. Other healthy seasonings include herbs, spices, and citrus juices.
4. Fruit Juice: Yes, even 100% fruit juice is not as healthy as you think. There is usually always some form of sugar (fructose) added.
Healthy Alternative: Make your own juice or go straight to the source and eat the whole fruit.
5. Protein bars & shakes: Yes, they are convenient (I fall prey to them as well!), but have you ever read (or understood!) the ingredients? Most ingredients include a variety of words that the average human can not even pronounce. They also add lots of preservatives and sugar that are often hidden under more technical names.
Healthy Alternative: Opt for real food! Fresh fruits, nuts, cottage cheese, eggs, and 100% whole grain crackers are just a few.
The key to remember with any food is this; read the label. The less ingredients there are, the better.
1. Low-fat Peanut Butter: When fat is removed from a product it always has to be replaced with something else. The replacement you ask? Usually sugar and salt to compensate for taste.
Healthy Alternative: Natural Peanut Butter. It has only one ingredient...peanuts. It also contains the healthy fat your body needs.
2. Multi-grain bread: Yup! Research has found that most of these breads are not 100% whole grain, and are in fact made from refined white flour (found in white bread) which can spike the blood sugar much like eating a candy bar.
Healthy Alternative: Make sure your bread is made from 100% whole grain or whole wheat flour. And make sure to avoid products with the words "enriched" or "refined" anywhere on the package.
3. Sea Salt: Believe it or not sea salt and table salt are almost identical nutritionally. So that means they have the same amount of sodium.
Healthy Alternative: Regardless of what you flavor your plate with, the key is to use it sparingly. Other healthy seasonings include herbs, spices, and citrus juices.
4. Fruit Juice: Yes, even 100% fruit juice is not as healthy as you think. There is usually always some form of sugar (fructose) added.
Healthy Alternative: Make your own juice or go straight to the source and eat the whole fruit.
5. Protein bars & shakes: Yes, they are convenient (I fall prey to them as well!), but have you ever read (or understood!) the ingredients? Most ingredients include a variety of words that the average human can not even pronounce. They also add lots of preservatives and sugar that are often hidden under more technical names.
Healthy Alternative: Opt for real food! Fresh fruits, nuts, cottage cheese, eggs, and 100% whole grain crackers are just a few.
The key to remember with any food is this; read the label. The less ingredients there are, the better.
Friday, June 11, 2010
Thursday, June 10, 2010
Tuesday, June 8, 2010
Saturday, June 5, 2010
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