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Tag Archives: Treadmill

 

            There are many theories out there about aerobic or cardiovascular exercise breaking down the lean tissue in the body. Aerobic exercise (exercise w/oxygen) should be a vital part of your regular fitness program. You are not only burning calories but you are using the most important muscle in your body – the heart.

            As your heart is pumping blood throughout the body you are increasing the amount of oxygen and the size of the blood vessels in your body. These blood vessels supply oxygen to the tissues including your muscles. The oxygen also carries out waste products to help with recovery and growth of tissue.

            What type of cardiovascular activity is best for you and your goals? Running, jogging, and jumping rope are all examples of high impact aerobics and may tend to break down muscle tissue, burn more calories and with the presence of an improper nutrition program may lead to muscle loss. Walking and cycling at low to moderate intensity levels are examples of non-impact to low impact cardiovascular activities that will potentially minimize the breakdown of muscle tissue.

            Determining what your ultimate goals are, whether overall weight loss, body fat loss or gaining lean body mass, will help you determine what type of cardiovascular exercise is best for you to reach your goals. It is very important to choose a type of exercise you will enjoy and will not cause boredom. Cardiovascular exercise must be performed for no less than 20 minutes. A slow, steady and long duration program will achieve greater fat loss results when done on a consistent basis.

            One tip to achieving faster results is to complete your aerobic activity first thing in the morning prior to breakfast with plenty of water. Since your body has been burning calories during the nights sleep, body fat will be utilized as energy in the absence of glycogen in the blood stream.

            In conclusion, the muscle tissue in your body is vitally important for longevity and ultimate weight control. By incorporating a regular weight training and cardiovascular exercise program in your daily routine, you can add years to your life and life to your years.

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The health benefits from drinking coffee continue to be reported-to the point where many of the results seem almost too good to be true.

Coffee reduces diabetes risk. Drinking six cups a day slashed risk of diabetes by 54% for men and 30% for women in an 18 year Harvard study. Even drinking only one cup a day was found to reduce risk by several percent.

At least six other studies indicate coffee-drinkers reduce their risk if Parkinson’s disease by up to 80%. In addition, other studies have reported that drinking at least two cups of coffee a day can reduce risk of developing colon cancer by 25%, risk of gallstones by 50% and risk of liver cirrhosis by 80%.

There’s even evidence that coffee drinking offsets some of the health damage caused by smoking and excessive drinking-those who engage in such health vices but also drink cofee have been reported to suffer less heart and liver damage than those who don’t.

And other studies have indicated cofee may help control asthma, relieve headaches, lift spirits and even prevent cavities.

Coffee also increases athletic performance and endurance-until recently, it was a controlled substance at the Olympic Games.

Moreover, coffee is even good for children. One study in Brazil indicated that children (age 12 average) who drank coffee with milk were less prone to depression and were more alert in school. No study indicates that coffee consumed in reasonable amounts is in any way harmful for children

Does anyone know where the nearest Starbucks is?

F.I.T.T.E. Principal Our bodies adapt so quickly to our environment and the stresses we apply to it that we must have guidelines for change. There are some key components that we can manipulate to keep the body guessing and to ultimately keep you seeing results. The F.I.T.T.E. Principal is where we can manipulate the Frequency, Intensity, Time, Type, and Enjoyment.

The first component is Frequency. Frequency refers to the number of sessions you perform that activity. The timeframe of reference is typically a week, so how many times an activity such as weight training is performed in a week. For results, the recommended number is 3-5.

Intensity is the level of stressed placed on the body by an activity. The most common measure of this is by heart rate. You are able to evaluate what range your heart rate is in and make adjustments from there. For general health, working in an upper/moderate range would be recommended. This allows for a longer duration of exercise, and should not cause quick exhaustion. This would be by performing at 60-90 percent of maximum heart rate.

Time refers the length of time engaged in an activity. This component is typically measured in minutes and is dependent on the activity. A person doing wind sprints may only perform 10 seconds of activity at a time, while another person may be training for a marathon so is running for over 3 hours at a time. For general health it is recommended to perform at least 30 minutes a day. This could be broken up into segments such as three 10 minute segments, or two 15 minute segments. For improved fitness level it is recommended to perform 30-60 minutes per day.

Type refers to the mode being used. It is an endless list of options. Here are a few. • Rowing Machine • Treadmill • Bike • Stair Climber • Elliptical • Trail Running • Walking • Mountain Biking • Dancing • Parking further in the parking lot • Weight Training • Sports Depending on each individual goal and where you are in your training program will determine which mode you will use.

The last component is Enjoyment. Enjoyment for many is the most important and often the most overlooked. It is pivotal to our long-term success that we engage in activities that we enjoy and that coincide with our likes and dislikes. If I hate to ride the bike, why would I make myself do 60 minutes of torture when I could put in my time on the rowing machine or treadmill. Enjoyment is directly associated with retention and results. So go out and find some things that you like to do and get moving towards your goal!!

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