It's a very physically and emotionally draining process when breast cancer patients undergo cancer treatment. For years, breast cancer patients are usually advised not to lift anyting heavy after surgery.
New research shows that strength training after lump removal could help decrease risk of lymphedema (a limb-swelling condition) by 35 percent according to a University of Pennsylvania study.
The researchers say that the small amount of physiological stress that weight lifting puts on the body helps increase it's ability to fight inflammation - a key cause of lymphedema.
Cancer patients are recommended to get the doctor's approval before starting a weight lifting or strength training program. Also look for a certified personal fitness trainer who understand your conditions and can tailor the workout routine and exercise program to your needs.
Showing posts with label cardiovacular exercise. Show all posts
Showing posts with label cardiovacular exercise. Show all posts
Thursday, March 24, 2011
Sunday, October 03, 2010
How to Use Essential Oils to Enhance Your Workout and Training Performance
Improve Your Workout with Essential Oils
Having been used for over thousands of years in various cultures, essential oils and aromatherapy have been gaining recognition in recent years as alternate medicine, therapy and treatment for diseases, body and emotional health.
There are many essential oils and related products that can help you improve your workout, fitness and exercise.
Pre-Workout
Peppermint – enhance focus and concentration, increase oxygen to your brain and muscles, curb appetite, keep you alert and energized
Motivation – help keep you motivated and work out harder
NingXia Red – super anti-oxidant drink, increase energy, enhance stamina without added sugar or caffeine (so you won’t have sugar high and crash afterwards)
Post-Workout
PanAway – relieve tension, pain and inflammation in muscles, ligaments, and joints. Great for arthritis pain and back pain too!
Deep Relief (Roll-On) – relieve tension, pain and inflammation in muscles, ligaments, and joints.
Ortho Ease & Ortho Sport Aromatherapy Massage Oil – soothe sore and tired muscles to help you recover quickly from workout
Peace & Calming – relieve stress & anxiety, help you get restful sleep
NingXia Red – use post-workout and every day, boost your immune function , help support liver and kidney function, regulate blood pressure, blood sugar and cholesterol level, improve digestion, combat premature aging, and help maintain healthy weight
Why Choose Young Living Essential Oils?
90% of essential oils sold in North America are Grade B or lower (perfume-grade) oils. They only contain 5-10% essential oils and the rest is chemical solvents, synthetic, and other toxins. These oils could irritate your skin and cause other health problems.
Young Living Essential Oils are pure, 100% Therapeutic-Grade (Grade A) Essential Oils. They enhance health and well-being without burdening your body with more chemicals and toxins. It’s a great investment for your long-term health.
For more information about the science of essential oils and products, visit http://www.TrueHealingOils.com or Email: info@TrueHealingOils.com.
Having been used for over thousands of years in various cultures, essential oils and aromatherapy have been gaining recognition in recent years as alternate medicine, therapy and treatment for diseases, body and emotional health.
There are many essential oils and related products that can help you improve your workout, fitness and exercise.
Pre-Workout
Peppermint – enhance focus and concentration, increase oxygen to your brain and muscles, curb appetite, keep you alert and energized
Motivation – help keep you motivated and work out harder
NingXia Red – super anti-oxidant drink, increase energy, enhance stamina without added sugar or caffeine (so you won’t have sugar high and crash afterwards)
Post-Workout
PanAway – relieve tension, pain and inflammation in muscles, ligaments, and joints. Great for arthritis pain and back pain too!
Deep Relief (Roll-On) – relieve tension, pain and inflammation in muscles, ligaments, and joints.
Ortho Ease & Ortho Sport Aromatherapy Massage Oil – soothe sore and tired muscles to help you recover quickly from workout
Peace & Calming – relieve stress & anxiety, help you get restful sleep
NingXia Red – use post-workout and every day, boost your immune function , help support liver and kidney function, regulate blood pressure, blood sugar and cholesterol level, improve digestion, combat premature aging, and help maintain healthy weight
Why Choose Young Living Essential Oils?
90% of essential oils sold in North America are Grade B or lower (perfume-grade) oils. They only contain 5-10% essential oils and the rest is chemical solvents, synthetic, and other toxins. These oils could irritate your skin and cause other health problems.
Young Living Essential Oils are pure, 100% Therapeutic-Grade (Grade A) Essential Oils. They enhance health and well-being without burdening your body with more chemicals and toxins. It’s a great investment for your long-term health.
For more information about the science of essential oils and products, visit http://www.TrueHealingOils.com or Email: info@TrueHealingOils.com.
Friday, July 23, 2010
Morris County Fitness Expert Carey Yang Interviewed in Suburban Trends on Exercise Benefits of Gardening
I was recently interviewed and quoted in Suburban Trends on “Mend your body & mind in the garden”.
Here is a full write-up by the correspondent KARA ROMANSKI.
Mend your body & mind in the garden
Wednesday, July 7, 2010
BY KARA ROMANSKI
Suburban Trends
CORRESPONDENT
WEST MILFORD — In addition to the beauty it brings to your own space as well as the entire neighborhood, gardening has many health benefits that can help you nurture and strengthen the mind and body—along with those perennials and peas. And, you do not need a green thumb to reap the rewards of this growing past-time in our communities of combining gardening with exercise.
Exercise benefits
Along with biking five miles in 30 minutes and walking for two miles, The National Institute of Health lists gardening for 30 to 45 minutes as one of its recommended activities for moderate levels of exercise to combat obesity.
Gardening contributes to physical health since activities, such as pulling weeds, digging holes, planting flowers and plants, are all part of three important types of physical activity: endurance, flexibility and strength. Gardening is included with other moderate exercise that can help burn calories and lose weight. You just have to be active for at least 30 minutes to enjoy the physical benefits.
Karen Gureasko, of Denville, a former freelance garden designer has always had a garden.
“I like gardening because you set a short-term goal and get immediate results,” said Gureasko. “There’s a great deal of stretching and weight bearing exercises that you do at your own pace.”
Weight bearing exercises, such as lifting bags of top soil and mulch, pushing wheelbarrows and shoveling, and raking help enhance bone growth and stop bone loss. And, anytime you hold on to handles or tools, you’re working on your forearm and biceps.
“If you choose gardening as an exercise, just be sure to do it properly to avoid injury,” said Carey Yang, a certified personal trainer based in Denville, who trains Gureasko. “Warm up with a stretch before you start to avoid back and knee pains. Also, stay hydrated and cool every 30 minutes.”
Lift your spirits
Nurturing your garden can be a real stress reducer, helping alleviate feelings of anxiety and providing a meditation break from the rush of the everyday.
Multiple studies show that a green-filled environment helps people relax, raises pain tolerance for people with chronic disorders, and improves moods. One of these studies, published in the Journal of Environmental Psychology, found that regular exposure to natural environments such as gardens help people recover from the ill effects of stress more quickly.
“The process of watching your garden grow is therapeutic and rewarding. If you’re digging a hole, mending the soil or carrying 40-pound bags of fertilizer, you can not answer your cell phone,” said Gureasko.
Don’t stress if you do not have room for a garden in your own backyard. There is most likely a community garden near you. Perhaps you do not have enough green space or your yard does not get enough sun.
“It can be difficult to garden in West Milford, there’s a lot of rocks and boulders,” said owner David Watson-Hallowell of Sustainable West Milford, which offers a sunny piece of land where residents could gather to garden and learn.
Community gardens
The Community Garden in West Milford is an organic garden, which means no chemicals are allowed on or in the soil. Becoming a member is open to the public and free-of-charge.
While members are welcome to purchase organic seeds from any source, there are several local farms that sell organically grown seedlings to the members too. And fertilizer (horse manure) is donated by local stables.
Thirty West Milford families utilize the plots in the garden, growing vegetables, herbs and flowers.
Members are comprised of master gardeners and novice growers, children, retired folks, and every one in between. The food they harvest is for their own enjoyment. Any harvest in excess of what they can use is donated through its Ample Harvest program to local food pantries.
“There is a real sense of community and friendship among our gardeners,” said Watson-Hallowell. “Members take care of each others plots and each other in the process. It is a great way for people who are not familiar with gardening to get introduced to it in a high success rate environment.”
Source: http://www.northjersey.com/community/97997579_Mend_your_body___mind_in_the_garden_.html
Saturday, June 26, 2010
Regular Exercise is the Fountain of Youth
We have all heard doctors say that daily exercise and a healthy diet are never bad for you and are most often the easiest-to-do remedies for a range of medical problems from exhaustion to sleep deprivation to depression.
In our greenest society yet we have all but thrown plastic bags into extinction, our gas tanks are often on double duty trying to save our credit card debt, and everything organic is “in,” from bread to wine to the clothes on our backs, but for all that we are doing to save the environment, what are we doing to save ourselves? New studies show that exercise may just be the cure-all we’ve been looking for all along.
Even though the gym is a sore subject for a lot of people, others relish the adrenaline high from lifting weights, pushing through that extra mile on the treadmill, or watching the news while trudging the elliptical machine.
Aerobics has helped many an older, retired person keep up with a daily routine as well as maintain socialization in the wake of moving to a new location or from the loss of a loved one.
A few months ago we ran a story about the possibility of exercise helping Alzheimer’s patients and further studies are now emerging.
New research from the Beckman Institute at the University of Illinois shows the benefits of physical activity can help to support and strengthen brain functions such as task coordination, working memory, planning, and the ability to multi-task.
Cognitive neuroscientist Professor Art Kramer, main author, looked over past research that showed that enough regular exercise to make a person out of breath has improved brain tissue and thought sharpness.
With age brain matter deteriorates and in people with Alzheimer’s disease, brain cells are killed faster and induce cognitive impairment. Kramer notes that both patients with Alzheimer’s and those without the disease have both recorded benefits.
After six months of aerobic exercise studies, some found that the brain function was declined and it may be possible for the brain to continue to grow and redevelop what it may have lost. Other studies show that a higher exercise rate equals a lower brain deterioration scan.
With even more tests to do, Professor Kramer attests, “we can safely argue that an active lifestyle with moderate amounts of aerobic activity will likely improve cognitive and brain function, and reverse the neural decay frequently observed in older adults.”
Now after hearing the positive effects that exercise can have on Alzheimer’s disease, you might still want to put off that gym membership or recreation center class, but another new study should get you in those running shoes.
The United States’ most disabling condition to date is arthritis with millions of Americans suffering each day. A University of Missouri study found that relief may be on the horizon after all. The study involved teaching arthritis patients exercise habits in order to decrease pain and increase physical function compared to a group of patients who did not participate in the informational exercise routines that the researchers called “interventions”.
Other benefits were reported, clearer mental health and better muscle strength levels. Lead author of the study from University of Missouri, Professor Vicki Conn, associate dean of research at the Sinclair School of Nursing says of the program, “Educational components can be incorporated into exercise programs in any setting that are currently suggested by physicians, nurses and other care providers.”
Data collected from 4,111 volunteers throughout 28 different studies, showed results from people afflicted with different kinds of arthritis including knee, rheumatoid, and osteoarthritis. The data was only collected from the studies that looked at physical activities reported after the exercise interventions were concluded.
The researchers conclude that all exercise programs should stage information interventions to improve the health and benefits of each patient’s treatment over more-invasive forms of relief like over the counter medications or prescription pain killers. Doctor’s orders of a glass of wine over dinner, a plate of healthy greens and a regular exercise regimen doesn’t sound as bad as crippling arthritis that causes your joints to ache or a fast-deteriorating brain that cripples the rest of your life. Maybe a few rounds on the track, a few laps in the pool, or invigorating yoga might be beneficial after all.
In our greenest society yet we have all but thrown plastic bags into extinction, our gas tanks are often on double duty trying to save our credit card debt, and everything organic is “in,” from bread to wine to the clothes on our backs, but for all that we are doing to save the environment, what are we doing to save ourselves? New studies show that exercise may just be the cure-all we’ve been looking for all along.
Even though the gym is a sore subject for a lot of people, others relish the adrenaline high from lifting weights, pushing through that extra mile on the treadmill, or watching the news while trudging the elliptical machine.
Aerobics has helped many an older, retired person keep up with a daily routine as well as maintain socialization in the wake of moving to a new location or from the loss of a loved one.
A few months ago we ran a story about the possibility of exercise helping Alzheimer’s patients and further studies are now emerging.
New research from the Beckman Institute at the University of Illinois shows the benefits of physical activity can help to support and strengthen brain functions such as task coordination, working memory, planning, and the ability to multi-task.
Cognitive neuroscientist Professor Art Kramer, main author, looked over past research that showed that enough regular exercise to make a person out of breath has improved brain tissue and thought sharpness.
With age brain matter deteriorates and in people with Alzheimer’s disease, brain cells are killed faster and induce cognitive impairment. Kramer notes that both patients with Alzheimer’s and those without the disease have both recorded benefits.
After six months of aerobic exercise studies, some found that the brain function was declined and it may be possible for the brain to continue to grow and redevelop what it may have lost. Other studies show that a higher exercise rate equals a lower brain deterioration scan.
With even more tests to do, Professor Kramer attests, “we can safely argue that an active lifestyle with moderate amounts of aerobic activity will likely improve cognitive and brain function, and reverse the neural decay frequently observed in older adults.”
Now after hearing the positive effects that exercise can have on Alzheimer’s disease, you might still want to put off that gym membership or recreation center class, but another new study should get you in those running shoes.
The United States’ most disabling condition to date is arthritis with millions of Americans suffering each day. A University of Missouri study found that relief may be on the horizon after all. The study involved teaching arthritis patients exercise habits in order to decrease pain and increase physical function compared to a group of patients who did not participate in the informational exercise routines that the researchers called “interventions”.
Other benefits were reported, clearer mental health and better muscle strength levels. Lead author of the study from University of Missouri, Professor Vicki Conn, associate dean of research at the Sinclair School of Nursing says of the program, “Educational components can be incorporated into exercise programs in any setting that are currently suggested by physicians, nurses and other care providers.”
Data collected from 4,111 volunteers throughout 28 different studies, showed results from people afflicted with different kinds of arthritis including knee, rheumatoid, and osteoarthritis. The data was only collected from the studies that looked at physical activities reported after the exercise interventions were concluded.
The researchers conclude that all exercise programs should stage information interventions to improve the health and benefits of each patient’s treatment over more-invasive forms of relief like over the counter medications or prescription pain killers. Doctor’s orders of a glass of wine over dinner, a plate of healthy greens and a regular exercise regimen doesn’t sound as bad as crippling arthritis that causes your joints to ache or a fast-deteriorating brain that cripples the rest of your life. Maybe a few rounds on the track, a few laps in the pool, or invigorating yoga might be beneficial after all.
Monday, October 05, 2009
6 Simple Steps to Live to 100
A recent research shows that this new generation could easily live to 100 years old due to advanced medical technology and medicine.
I'm more concerned about living a quality life with no financial worries than living a long-life with poor health and finance.
Dr. Mao of Yahoo! Health offers his 6 steps to live to 100. Read the full story here.
http://health.yahoo.com/experts/drmao/19787/how-to-live-to-100/
The quick steps are:
Visit http://www.careyforfitness.com/Free_Gifts.html#signup to sign up for FREE e-books and special reports to help you build muscle, burn fat and uncover your six pack abs.
I'm more concerned about living a quality life with no financial worries than living a long-life with poor health and finance.
Dr. Mao of Yahoo! Health offers his 6 steps to live to 100. Read the full story here.
http://health.yahoo.com/experts/drmao/19787/how-to-live-to-100/
The quick steps are:
- Dink more water
- Eat like a contenarian
- Restore with regular rest
- Take the stairs
- Manage your stress
- Detoxifying your surroundings
Sounds simple and easy, huh?!
Visit http://www.careyforfitness.com/Free_Gifts.html#signup to sign up for FREE e-books and special reports to help you build muscle, burn fat and uncover your six pack abs.
Tuesday, February 03, 2009
3 Cardio Mistakes to Avoid
I'm not a hard-core cardio guy. To me, in addition to maintaining a healthy heart, cardio is a tool to help achieve what I want - a lean and fit body.
But I'm often suprised or amazed by how people in the gym do their cardio.
Here are 3 mistakes you want to avoid when doing your cardio exercise. Since you take up the time, make the time worth spent.
#1 Leaning on the handlebars of the stairclimber or elliptical trainer.
The handlebars are there to help you re/gain balance, not for you to lean on all the time. By doing this, it takes off the workload from your legs and core. It may stress your shoulders, back and arms more.
#2 Looking down on your feet or on the moving belt of the treadmill.
It's very dangerous not to keep your posture right while walking/running on the treadmill. At the blink of your eyes, you may trip over, run into the console or "fly" off. Keep you chest high, your head and spine aligned.
#3 Only pushing pedals on the bike.
Your lower body is missing out the powerful hamstring and butt-sculpting benefits. Use the foot strap or wear cycling shoes. Try to make a circle with your feet.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
But I'm often suprised or amazed by how people in the gym do their cardio.
Here are 3 mistakes you want to avoid when doing your cardio exercise. Since you take up the time, make the time worth spent.
#1 Leaning on the handlebars of the stairclimber or elliptical trainer.
The handlebars are there to help you re/gain balance, not for you to lean on all the time. By doing this, it takes off the workload from your legs and core. It may stress your shoulders, back and arms more.
#2 Looking down on your feet or on the moving belt of the treadmill.
It's very dangerous not to keep your posture right while walking/running on the treadmill. At the blink of your eyes, you may trip over, run into the console or "fly" off. Keep you chest high, your head and spine aligned.
#3 Only pushing pedals on the bike.
Your lower body is missing out the powerful hamstring and butt-sculpting benefits. Use the foot strap or wear cycling shoes. Try to make a circle with your feet.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Monday, January 05, 2009
Is Cardio The Solution to Lost Weight?
Today is the first unofficial work day of the year 2009. I'm sure a lot of people are panicking about their weight gain over the holiday season. The gym floor is packed. All cardio machines (treadmills, elliptical trainers, bikes, stairmasters, step climbers) are taken with 30-minute limits.
If you think that time spent on those cardio machines alone can help you lose weight and get the six pack abs, you're grossly wrong, wrong, wrong!!
In fact, far too many (particularly overweight people) overdo the cardio that may cause damage than good.
The following is a list of 14 tips from two famous trainer, Craig Ballantyne and Vince DelMonte, that cardio is not the be all and end all of exercise for fat loss. Take note if you (or anyone you know) have at least one or more of the 14 signs that you're doing too much cardio.
Typicall males can get down to 10% body fat and females 16% body fat with proper nutrition and weight training alone. Cardio is not needed until you need to strip the last few pounds off.
#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.
#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.
#3 - You know exactly how many calories you burn per minute on every machine in the gym. (And you use that information to justify every calorie you eat.)
#4 - You simply hate doing it and dread your workouts more than a trip to the dentist.
#5 - The only thing you are losing is precious time - and not belly fat.
#6 - You go to the gym to watch your favorite television shows while doing cardio.
#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.
#8 - You do cardio with your cell phone.
#9 - You calves are bigger than your biceps.
#10 - You can actually tell the difference between Gatorade and Powerade.
#11 - You asked for a water belt for Christmas.
#12 - You can recognize the members in your gym by the sounds of their breathing.
#13 - Your 8KG iPod is not large enough to store all your workout music.
#14 - You look the exact same as last month.
(Credits: Craig Ballantyne, Vince Delmonte)
If you think that time spent on those cardio machines alone can help you lose weight and get the six pack abs, you're grossly wrong, wrong, wrong!!
In fact, far too many (particularly overweight people) overdo the cardio that may cause damage than good.
The following is a list of 14 tips from two famous trainer, Craig Ballantyne and Vince DelMonte, that cardio is not the be all and end all of exercise for fat loss. Take note if you (or anyone you know) have at least one or more of the 14 signs that you're doing too much cardio.
Typicall males can get down to 10% body fat and females 16% body fat with proper nutrition and weight training alone. Cardio is not needed until you need to strip the last few pounds off.
#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.
#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.
#3 - You know exactly how many calories you burn per minute on every machine in the gym. (And you use that information to justify every calorie you eat.)
#4 - You simply hate doing it and dread your workouts more than a trip to the dentist.
#5 - The only thing you are losing is precious time - and not belly fat.
#6 - You go to the gym to watch your favorite television shows while doing cardio.
#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.
#8 - You do cardio with your cell phone.
#9 - You calves are bigger than your biceps.
#10 - You can actually tell the difference between Gatorade and Powerade.
#11 - You asked for a water belt for Christmas.
#12 - You can recognize the members in your gym by the sounds of their breathing.
#13 - Your 8KG iPod is not large enough to store all your workout music.
#14 - You look the exact same as last month.
(Credits: Craig Ballantyne, Vince Delmonte)
Free Download - The Dark Side of Cardio and Sample Fat Burning Workout
Tuesday, September 02, 2008
Is Cardio Safe to Your Heart?
I have rephrased a question asked by one of my newsletter subscribers. The rumor has it that cardio is dangerous and may even cause death from heart attack.
I think the concern arises from a few incidents in recent years that even some elite marathon runners died during a run or race. The incidents were overblown and led to unfair conclusion to running and cardio-related activities and sports.
Cardio or cardiovascular exercise is supposed to strengthen and train your cardiovascular conditioning, not the other way around. Running is definitely the most popular cardio exercise.
In addition to strengthening your heart and your body, running has many other health benefits including your brain and creativity.
Here are a few known endurance sports-related deaths or incidents:
- The Godfather of running, Jim Fixx, author of the Complete Book on Running, died in 1984 during a run at age 52.
- President Jimmy Carter collapsed during a 10K race in Catoctin Mountain Park in 1979.
- In 2007 Chicago Marathon race, Chad Schieber collapsed and died at age 35. In the same race, 302 people were taken to the hospital on that day due to excessive heat (over 90 degrees) and humidity (94% humidity).
- A U.S. running national champion, Ryan Shay, died less than 10K into the U.S. Olympic Trials race at age 28.
- Alberto Salazar, age 50, a winner of the NYC Marathon, has recently suffered a series of heart problems.
- John Hobgood, 52, of Princeton Junction, NJ died in the New Jersey State Triathlon.
The question arises as to how much running is too much. Do all runners need to see a cardiologist and a stress test before entering a race? The cost and time are probably not feasible. Even stress test can't pick up some pre-existing or hereditary heart conditions.
Dr. Norb Sander advises runners to use common sense. Dr. Sander is the only doctor to even have won the NYC Marathon race. Testing your body response in different running conditions. It's the athlete's responsibility to realize the inherent risks of the sport. Running is healthy. We're naturally and genetically built to walk and run.
Just like any sports, there bound to be some uneventful incidents or deaths from running. Perhaps some people were pushing too hard beyond their limits. Every person's body is different. There is a distance for everyone - 100 meter, 5K, 10K, marathon or ultra-marathon.
Dr. Sander rebutted the direct link of deaths to running by citing a statistics from the London Marathon. There had only nine deaths out of nearly 1 million runners over the last 27 years. This is not bad at all.
With the popularity of endurance sports, distance runnings, marathons and triathlons in recent years, the odd rare death may become more common partly from ill prepared athletes and under trained weekend warriors. Tragedies are a part of life and part of sport. Don't let these unfortunate events scare you from exercising and running.
Listen to your body. Use common sense. Properly and progressively train and condition your heart and other muscles. Too-much-too-soon caveat applies here as the #1 no-no. The health benefits from running have more upsides than death scare.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
I think the concern arises from a few incidents in recent years that even some elite marathon runners died during a run or race. The incidents were overblown and led to unfair conclusion to running and cardio-related activities and sports.
Cardio or cardiovascular exercise is supposed to strengthen and train your cardiovascular conditioning, not the other way around. Running is definitely the most popular cardio exercise.
In addition to strengthening your heart and your body, running has many other health benefits including your brain and creativity.
Here are a few known endurance sports-related deaths or incidents:
- The Godfather of running, Jim Fixx, author of the Complete Book on Running, died in 1984 during a run at age 52.
- President Jimmy Carter collapsed during a 10K race in Catoctin Mountain Park in 1979.
- In 2007 Chicago Marathon race, Chad Schieber collapsed and died at age 35. In the same race, 302 people were taken to the hospital on that day due to excessive heat (over 90 degrees) and humidity (94% humidity).
- A U.S. running national champion, Ryan Shay, died less than 10K into the U.S. Olympic Trials race at age 28.
- Alberto Salazar, age 50, a winner of the NYC Marathon, has recently suffered a series of heart problems.
- John Hobgood, 52, of Princeton Junction, NJ died in the New Jersey State Triathlon.
The question arises as to how much running is too much. Do all runners need to see a cardiologist and a stress test before entering a race? The cost and time are probably not feasible. Even stress test can't pick up some pre-existing or hereditary heart conditions.
Dr. Norb Sander advises runners to use common sense. Dr. Sander is the only doctor to even have won the NYC Marathon race. Testing your body response in different running conditions. It's the athlete's responsibility to realize the inherent risks of the sport. Running is healthy. We're naturally and genetically built to walk and run.
Just like any sports, there bound to be some uneventful incidents or deaths from running. Perhaps some people were pushing too hard beyond their limits. Every person's body is different. There is a distance for everyone - 100 meter, 5K, 10K, marathon or ultra-marathon.
Dr. Sander rebutted the direct link of deaths to running by citing a statistics from the London Marathon. There had only nine deaths out of nearly 1 million runners over the last 27 years. This is not bad at all.
With the popularity of endurance sports, distance runnings, marathons and triathlons in recent years, the odd rare death may become more common partly from ill prepared athletes and under trained weekend warriors. Tragedies are a part of life and part of sport. Don't let these unfortunate events scare you from exercising and running.
Listen to your body. Use common sense. Properly and progressively train and condition your heart and other muscles. Too-much-too-soon caveat applies here as the #1 no-no. The health benefits from running have more upsides than death scare.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Saturday, August 02, 2008
Can You Change Your Genes to A Healthier You?
The answer is positive according to a recent study.
But it takes a complete approach including healthy lifestyle changes, regualr exercise, proper diet and stress managment, as I always advocate to the public and educate my clients.
In a small study, the researchers tracked 30 men with low-risk prostate cancer who decided against conventional medical treatment such as surgery and radiation or hormone therapy.
The men underwent three months of major lifestyle changes, including eating a diet rich in fruits, vegetables, whole grains, legumes and soy products, moderate exercise such as walking for half an hour a day, and an hour of daily stress management methods such as meditation.
As expected, they lost weight, lowered their blood pressure and saw other health improvements. But the researchers found more profound changes when they compared prostate biopsies taken before and after the lifestyle changes.
After the three months, the men had changes in activity in about 500 genes -- including 48 that were turned on and 453 genes that were turned off.
The activity of disease-preventing genes increased while a number of disease-promoting genes, including those involved in prostate cancer and breast cancer, shut down, according to the study published in the journal Proceedings of the National Academy of Sciences.
This is an exciting no-excuse news to many people who blame their genes for overweight or obesity. In just three months, you can change hundreds of your genes to become healthier by changing how you live and what you eat.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
But it takes a complete approach including healthy lifestyle changes, regualr exercise, proper diet and stress managment, as I always advocate to the public and educate my clients.
In a small study, the researchers tracked 30 men with low-risk prostate cancer who decided against conventional medical treatment such as surgery and radiation or hormone therapy.
The men underwent three months of major lifestyle changes, including eating a diet rich in fruits, vegetables, whole grains, legumes and soy products, moderate exercise such as walking for half an hour a day, and an hour of daily stress management methods such as meditation.
As expected, they lost weight, lowered their blood pressure and saw other health improvements. But the researchers found more profound changes when they compared prostate biopsies taken before and after the lifestyle changes.
After the three months, the men had changes in activity in about 500 genes -- including 48 that were turned on and 453 genes that were turned off.
The activity of disease-preventing genes increased while a number of disease-promoting genes, including those involved in prostate cancer and breast cancer, shut down, according to the study published in the journal Proceedings of the National Academy of Sciences.
This is an exciting no-excuse news to many people who blame their genes for overweight or obesity. In just three months, you can change hundreds of your genes to become healthier by changing how you live and what you eat.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Friday, February 08, 2008
Can You Burn More Fat by Running on Empty Stomach?
It's been myth about running on empty first thing in the morinig to burn more fat.
Some bodybuilders swear by it. Most fitness professionals don't recommend it.
The theory goes by that your glycogen level is very low after a night's sleep with food intake for 8 or 9 hours. So when you do cardio on empty stomach in the morning before your breakfast, your body has to utilize other sources of energy. Research showed that your body indeed use more fat (but not as much as you think) as the energy source. You may also start to dip in your muscles to fuel your cardio. You don't have real control as to how your body utilitizes the energy.
On the flip side, since your glycogen level is almost depleted, you can't really perform high intensity cardio exercise or weight training. So essentially you're spending more time on the low intensity exercise to burn just a few extra calories of fat. That helps ramp up your stress hormones and run the risk of using your muscle protein for energy.
The total amount of calorie consumption through a combination of weight training and cardio exercise in the least amount of time should be the goal if you want lost weight. So don't count on running on empty stomach to burn extra calories. Can you drive a sports car on empty fuel tank?
Eat at least a small amount of protein (5 to 10 grams) along with complex carbs (20 grams) before performing a full-body workout. For the best fat-burning results, you should combine weight traing and cardio exercise in the same session.
Some bodybuilders swear by it. Most fitness professionals don't recommend it.
The theory goes by that your glycogen level is very low after a night's sleep with food intake for 8 or 9 hours. So when you do cardio on empty stomach in the morning before your breakfast, your body has to utilize other sources of energy. Research showed that your body indeed use more fat (but not as much as you think) as the energy source. You may also start to dip in your muscles to fuel your cardio. You don't have real control as to how your body utilitizes the energy.
On the flip side, since your glycogen level is almost depleted, you can't really perform high intensity cardio exercise or weight training. So essentially you're spending more time on the low intensity exercise to burn just a few extra calories of fat. That helps ramp up your stress hormones and run the risk of using your muscle protein for energy.
The total amount of calorie consumption through a combination of weight training and cardio exercise in the least amount of time should be the goal if you want lost weight. So don't count on running on empty stomach to burn extra calories. Can you drive a sports car on empty fuel tank?
Eat at least a small amount of protein (5 to 10 grams) along with complex carbs (20 grams) before performing a full-body workout. For the best fat-burning results, you should combine weight traing and cardio exercise in the same session.
Wednesday, January 23, 2008
How Fit Are You?
Remember the one-mile run test since third grade?
The truth is that your maximum aerobic capacity (a.k.a. VO2 max) is a measurement of your cardiovascular fitness. Regular and "properly programmed" cardiovascular exericise helps you improve overall health, boost immune system, lose body fat and build muscle.
VO2 max is the maximum amount of oxygen your body can consume per minute relative to your bodyweight. The more oxygen you can consume, the harder and longer you can exercise without feeling fatigue.
How to measure your VO2 max without stepping into the kinesiology lab?
Here is a test provided by the Cooper Institute of Aerobics.
Your Test
Perform this test on a treadmill on a treadmill or on a flat well-marked running track. Warm up for five minutes by walking or jogging slowly at RPE level of 3.
Reset the treadmill or step on the starting line on the track. Then run as far and as fast you can for 12 minutes at 1% incline. Note the distance.
Your Score
Enter the distance into the following formula to estimate your maximum aerobic capacity.
A. The number of miles you ran in 12 minutes: ______________
B. Multiply A by 1649.3: __________________
C: Substract 504.9 from B: _____________________
D: Divide C by 44.73: _________________
Your Grade
For age 20-29, 42.5-46.4 = Good
For age 30-39, 41.0-44.9 = Good
For age 40-49, 39.0-43.7 = Good
For age 50-59, 35.8-40.9 = Good
For age 60+, 32.3-36.4 = Good
You're aerobically fit if your score is in the "Good" range or above.
Lance Armstrong's maximum aerobic capacity is 83.8!
Wonder why he's the champ?!
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
The truth is that your maximum aerobic capacity (a.k.a. VO2 max) is a measurement of your cardiovascular fitness. Regular and "properly programmed" cardiovascular exericise helps you improve overall health, boost immune system, lose body fat and build muscle.
VO2 max is the maximum amount of oxygen your body can consume per minute relative to your bodyweight. The more oxygen you can consume, the harder and longer you can exercise without feeling fatigue.
How to measure your VO2 max without stepping into the kinesiology lab?
Here is a test provided by the Cooper Institute of Aerobics.
Your Test
Perform this test on a treadmill on a treadmill or on a flat well-marked running track. Warm up for five minutes by walking or jogging slowly at RPE level of 3.
Reset the treadmill or step on the starting line on the track. Then run as far and as fast you can for 12 minutes at 1% incline. Note the distance.
Your Score
Enter the distance into the following formula to estimate your maximum aerobic capacity.
A. The number of miles you ran in 12 minutes: ______________
B. Multiply A by 1649.3: __________________
C: Substract 504.9 from B: _____________________
D: Divide C by 44.73: _________________
Your Grade
For age 20-29, 42.5-46.4 = Good
For age 30-39, 41.0-44.9 = Good
For age 40-49, 39.0-43.7 = Good
For age 50-59, 35.8-40.9 = Good
For age 60+, 32.3-36.4 = Good
You're aerobically fit if your score is in the "Good" range or above.
Lance Armstrong's maximum aerobic capacity is 83.8!
Wonder why he's the champ?!
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Sunday, August 05, 2007
Walking for Your Health
The newly updated ACSM physical activity guidelines now recommend that all adults (both under and over age 65) accumulate moderately intense cardio for minimum 30 minutes a day, five days a week.
It may sound overwhelming at first. In modern lifestyle people are so busy at work, taking less vacation days, and spending more time and money eating out. It seems that people are crunched in time doing the exercise required to manage their weight and health.
How do you find the time to do the five 30-miniute cardio sessions and two muscle strength training sessions every week?
Remember, these are just basic recommendations and guidelines to maintain health and reduce risk of chronic disease. If you're overweight or obese, you may need 60 to 90 minutes of physical activities to lose weight (or fat).
Walking is the most popular form of aerobic exercise for adults. Walking at a normal-to-brisk pace constitutes moderate-intensity exercise. Walking has several advantages over other exercises:
- Walking can be performed by a majority of people.
- Walking does not require special equipment or other people.
- Walking has a low rate of injury.
- Walking is easier to work into one's daily schedule.
Walking is also an activity that many people can fit into their daily schedules. The ACSM guidelines specify that short bouts of moderate-intensity activities of 10 minute or longer can be counted towards the 30-minute recommendation. For example, if a person finds it difficult to block out 30 consecutive minutes for walking, it might be easier to take three 10-minute walks.
Although walking does not provide the same boost to fitness as a more vigorous activity such as running or high intensity interval training (H.I.I.T.) cardio, it is clearly a type of exercise with important health benefits. Walking can be equally beneficial to many people who cannot engage in more vigorous intensity activities due to medical or orthopedic problems.
One often-missed yet important element in walking for your health is that the "intensity" has to be at least on the "moderate" level.
The ACSM guidelines specify moderate-intensity physical activity as "working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation." So causal walking a few minutes in the office or around the block at a slow pace do not count towards the recommendation.
So how fast or how hard should you walk to meet the ACSM recommendations for your health?
At a walking pace of 3.5 miles per hour, a person could walk two miles in about 35 minutes. This would be one way to meet the ACSM recommendation for aerobic exercise.
How do you know that you've just walked two miles in 35 minutes?
Pedometers are useful tools for helping people track their walking particularly when they distribute the walking throughout the day. Although the exact number of steps needed for health benefits has not been documented for all ages, an average of 10,000 steps per day has been linked with lower blood pressure, improved blood glucose control, a healthier body weight, and less abdominal obesity.
Each person's fitness level is different. Walking pace of 3.5 miles per hour could be easy for one, but challenging for the other. For cardiovascular health beyond the ACSM recommendation, you should walk fast enough that you feel your heart rate goes up, breathe a little heavier and cannot complete a sentence without a break. If you wear a heart-rate monitor, you should walk fast ennough that your heart rate stays above the minimum recommended range by your physician or trainer.
Another way of measuring your aerobic intensity is the rate of perceived exertion (RPE). It's also called the "talk test" to gauge how you feel during the exercise. The moderate intensity would be at least 5 to 6 out of the RPE scale of 1 to 10 range.
When beginning a walking routine, start slowly and progress gradually. Also keep in mind that consistency is the real key to gaining health benefits through walking. The choice to be an active person requires a lifetime commitment.
As always, consult your physician before starting an exercise program especially if you have medical or orthopedic problems. Hire a qualified personal trainer to design a custom and individualized program for you.
With patience and consistency, you can walk your way for improving your health and losing fat.
Learn how to walk off your weight. >>
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
It may sound overwhelming at first. In modern lifestyle people are so busy at work, taking less vacation days, and spending more time and money eating out. It seems that people are crunched in time doing the exercise required to manage their weight and health.
How do you find the time to do the five 30-miniute cardio sessions and two muscle strength training sessions every week?
Remember, these are just basic recommendations and guidelines to maintain health and reduce risk of chronic disease. If you're overweight or obese, you may need 60 to 90 minutes of physical activities to lose weight (or fat).
Walking is the most popular form of aerobic exercise for adults. Walking at a normal-to-brisk pace constitutes moderate-intensity exercise. Walking has several advantages over other exercises:
- Walking can be performed by a majority of people.
- Walking does not require special equipment or other people.
- Walking has a low rate of injury.
- Walking is easier to work into one's daily schedule.
Walking is also an activity that many people can fit into their daily schedules. The ACSM guidelines specify that short bouts of moderate-intensity activities of 10 minute or longer can be counted towards the 30-minute recommendation. For example, if a person finds it difficult to block out 30 consecutive minutes for walking, it might be easier to take three 10-minute walks.
Although walking does not provide the same boost to fitness as a more vigorous activity such as running or high intensity interval training (H.I.I.T.) cardio, it is clearly a type of exercise with important health benefits. Walking can be equally beneficial to many people who cannot engage in more vigorous intensity activities due to medical or orthopedic problems.
One often-missed yet important element in walking for your health is that the "intensity" has to be at least on the "moderate" level.
The ACSM guidelines specify moderate-intensity physical activity as "working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation." So causal walking a few minutes in the office or around the block at a slow pace do not count towards the recommendation.
So how fast or how hard should you walk to meet the ACSM recommendations for your health?
At a walking pace of 3.5 miles per hour, a person could walk two miles in about 35 minutes. This would be one way to meet the ACSM recommendation for aerobic exercise.
How do you know that you've just walked two miles in 35 minutes?
Pedometers are useful tools for helping people track their walking particularly when they distribute the walking throughout the day. Although the exact number of steps needed for health benefits has not been documented for all ages, an average of 10,000 steps per day has been linked with lower blood pressure, improved blood glucose control, a healthier body weight, and less abdominal obesity.
Each person's fitness level is different. Walking pace of 3.5 miles per hour could be easy for one, but challenging for the other. For cardiovascular health beyond the ACSM recommendation, you should walk fast enough that you feel your heart rate goes up, breathe a little heavier and cannot complete a sentence without a break. If you wear a heart-rate monitor, you should walk fast ennough that your heart rate stays above the minimum recommended range by your physician or trainer.
Another way of measuring your aerobic intensity is the rate of perceived exertion (RPE). It's also called the "talk test" to gauge how you feel during the exercise. The moderate intensity would be at least 5 to 6 out of the RPE scale of 1 to 10 range.
When beginning a walking routine, start slowly and progress gradually. Also keep in mind that consistency is the real key to gaining health benefits through walking. The choice to be an active person requires a lifetime commitment.
As always, consult your physician before starting an exercise program especially if you have medical or orthopedic problems. Hire a qualified personal trainer to design a custom and individualized program for you.
With patience and consistency, you can walk your way for improving your health and losing fat.
Learn how to walk off your weight. >>
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Wednesday, August 01, 2007
Muscle Up! The Updated Physical Activity Guidelines
Muscle up and pump iron!
Muscle strengthening or strength training is now officially recommended in the updated physical activity guidelines released by the American College of Sports Medicine (ACSM) and American Heart Association (AHA).
Research shows that regular physical activities reduce the risk of heart disease, stroke, type 2 diabetes, osteoporosis, some types of cancer (colon, breast, prostate, lung), anxiety, depression and a host of other health problems.
These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines.
Read the full updated guidelines here >>
Learn more about weight training and workout routines to gain strength and build muscle >>
Learn more about effective high intensity cardio interval training (H.I.I.T.) to lose fat faster >>
Summary
===========================================================
Guidelines for healthy adults under age 65
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)
Basic recommendations from ACSM and AHA:
Do moderately intense aerobic exercise 30 minutes a day, five days a week
Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week
And
If you are at risk of falling, perform balance exercises
And
Have a physical activity plan.
Both aerobic and muscle-strengthening activity is critical for healthy aging. Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.
Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.
==========================================================
Comments
The document also provides useful information and tips as to how to meet the exercise recommendations and how to start an exercise program.
Eight improvements over 1995 guidelines were made and clarifed in details.
One updated guideline also spells out that "more is better." It emphasizes the importanct fact that physical activity above the recommended minimum amount provides even greater health benefits. To prevent unhealthy weight gain, attain or maintain weight loss, some adults will need to do more than 30 minutes a day.
In addition, the updated guidelines specified the so called "moderate" or "vigorous" intensity physical activities and 10-minute short bouts of exercise.
Short bouts of "low" intensity activity, such as grocery shopping, taking out the trash or casual walking a few minutes in the office or parking lot, DO NOT count.
However, certain daily activities of moderate to vigorous intensity nature, such as brisk walking to work, yardwork/gardening, performed in bouts of 10 minutes or longer can be counted towards the recommendations.
The key is that the intensity of activitiy has to be at a minimum RPE level of 4 to 5 to keep your heart rate up at a sustained duration of 10 minutes or longer.
So after-dinner walking around your neighborhood by youself or with your family is a great idea to wind down for the day and to get some family time. To reap health benefit, the walking pace has to be at least at 3.5 miles per hour or two miles in about 35 minutes to meet the recommendation for aerobic exercise.
You don't have to go the gym to get the daily recommended physical activities. There are many different physical activities and exercises you can do in the gym and outdoors. My earlier article on cross training provides a variety of fitness program, sports and activities you can do all year round.
You can also choose your physical activities, exercise or workout by your personality. Exercise program compliance and consistency is the #1 challege to health and fitness success. You want to pick the activities that you're motivated to do and love to do without being told.
For variety and effectiveness, you can mix up the intensity of cardiovascular exercise in the same session or in different workouts. I have elaborated the high intensity interval training (H.I.I.T.) method as an effective and efficient cardiovascular training protocol for losing fat and preserving muscle.
You don't necessary have to go to gym or have a home gym to perform muscle strength training. For many beginners or seniors, bodyweight-based exercise or functional training are more than sufficient. As you get stronger, you may want to join a gym or build a home gym so that you can have more equipment options. There are so many weight training systems and workout routines available. It's wise to hire a personal trainer to show you how to lift weights properly and custom-design a training program for you.
Take-away Message
The message is loud and clear: do as much as you can do to prevent yourself from becoming disabled!
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Muscle strengthening or strength training is now officially recommended in the updated physical activity guidelines released by the American College of Sports Medicine (ACSM) and American Heart Association (AHA).
Research shows that regular physical activities reduce the risk of heart disease, stroke, type 2 diabetes, osteoporosis, some types of cancer (colon, breast, prostate, lung), anxiety, depression and a host of other health problems.
These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines.
Read the full updated guidelines here >>
Learn more about weight training and workout routines to gain strength and build muscle >>
Learn more about effective high intensity cardio interval training (H.I.I.T.) to lose fat faster >>
Summary
===========================================================
Guidelines for healthy adults under age 65
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)
Basic recommendations from ACSM and AHA:
Do moderately intense aerobic exercise 30 minutes a day, five days a week
Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week
And
If you are at risk of falling, perform balance exercises
And
Have a physical activity plan.
Both aerobic and muscle-strengthening activity is critical for healthy aging. Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.
Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.
==========================================================
Comments
The document also provides useful information and tips as to how to meet the exercise recommendations and how to start an exercise program.
Eight improvements over 1995 guidelines were made and clarifed in details.
One updated guideline also spells out that "more is better." It emphasizes the importanct fact that physical activity above the recommended minimum amount provides even greater health benefits. To prevent unhealthy weight gain, attain or maintain weight loss, some adults will need to do more than 30 minutes a day.
In addition, the updated guidelines specified the so called "moderate" or "vigorous" intensity physical activities and 10-minute short bouts of exercise.
Short bouts of "low" intensity activity, such as grocery shopping, taking out the trash or casual walking a few minutes in the office or parking lot, DO NOT count.
However, certain daily activities of moderate to vigorous intensity nature, such as brisk walking to work, yardwork/gardening, performed in bouts of 10 minutes or longer can be counted towards the recommendations.
The key is that the intensity of activitiy has to be at a minimum RPE level of 4 to 5 to keep your heart rate up at a sustained duration of 10 minutes or longer.
So after-dinner walking around your neighborhood by youself or with your family is a great idea to wind down for the day and to get some family time. To reap health benefit, the walking pace has to be at least at 3.5 miles per hour or two miles in about 35 minutes to meet the recommendation for aerobic exercise.
You don't have to go the gym to get the daily recommended physical activities. There are many different physical activities and exercises you can do in the gym and outdoors. My earlier article on cross training provides a variety of fitness program, sports and activities you can do all year round.
You can also choose your physical activities, exercise or workout by your personality. Exercise program compliance and consistency is the #1 challege to health and fitness success. You want to pick the activities that you're motivated to do and love to do without being told.
For variety and effectiveness, you can mix up the intensity of cardiovascular exercise in the same session or in different workouts. I have elaborated the high intensity interval training (H.I.I.T.) method as an effective and efficient cardiovascular training protocol for losing fat and preserving muscle.
You don't necessary have to go to gym or have a home gym to perform muscle strength training. For many beginners or seniors, bodyweight-based exercise or functional training are more than sufficient. As you get stronger, you may want to join a gym or build a home gym so that you can have more equipment options. There are so many weight training systems and workout routines available. It's wise to hire a personal trainer to show you how to lift weights properly and custom-design a training program for you.
Take-away Message
The message is loud and clear: do as much as you can do to prevent yourself from becoming disabled!
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Sunday, June 17, 2007
8-Minute Abs Attack
The truth is that 90% of your six pack abs is made in the kitchen.So clean up your diet first!
You may have rock hard abdominal muscles. But your six pack abs won't be visible if you have a layer of abdominal fat covering those muscles.
Typically males have to reduce their body fat below approximately 10% for their abs to show. For females, it's about 16%.
If you really want your abs pop out like the fitness models or bodybuilders, you need to reduce body fat even further.
How to Get Your Six Pack Abs?
The answer is simple but it's not easy.
Your get-lean-lose-fat strategy is to engage in regular weight training routine to build muscles, perform cardiovascular exercise including high intensity interval training (H.I.I.T.) to burn body fat, eat well-balanced meals with properly portioned nutrition, and rest and sleep enough to recover.
You should also know that you cannot spot-reduce abdominal fat. However, you can target-train those abdominal muscles.
The following is a video showing an 8-minute abdominal workout. Each movement lasts for 45 seconds. There is no rest between the movements just like circuit training. That's, keep attacking the abdominal muscles for 8 straight minutes. I suggest that you stretch your neck and back after the workout.
8-Minute Abs Attack
Circuit Training Routine
Basic Crunch x 45 sec
Right Oblique Crunch x 45 sec
Left Oblique Crunch x 45 sec
Toe Touches x 45 sec
Reverse Crunch x 45 sec
Right Side Crunch x 45 sec
Left Side Crunch x 45 sec
Push Through x 45 sec
Leg Pushes x 45 sec
Alternating Curls x 45 sec
Curl x 45 sec
Enjoy the pain!
Wednesday, March 21, 2007
Exercise Is Good for Your Brain and Your Heart
More New Evidences about the Benefits of Exercise
The March 26, 2007 issue of Newsweek magazine covers a special Health for Life report.
Now scientists have more evidence to show that exercise helps build muscles, prevent heart disease, boost brainpower - and perhaps delay the development of Alzheimer's disease and other cognitive disorders. Researchers also have found more evidence as to how physical activities affect brain functions and moods. These are more evidences to support that running is good for your brain.
Exercise for Your Body, Exercise for Your Brain
Exercise can make people smarter. A strong, active body is crucial for building a strong, active mind. Exercise is long believed to have mental health benefits. The mental effects of exericse is far more complex than orignially thought. When you work out with your muscles, your body releases a protein called IGF-1 that triggers production of several chemicals, including one called brain-derived neurotrophic factor (BDNF). This molecule is called "Miracle-Gro for the brain" by Ratey, author of a new book "Spark: The Revolutionary New Science of Exercise and the Brain." BDNF might transform stem cells into full-grown, functional brain neurons that help learning.
Exercise --- The Best Anti-depressant?
Exercise is a pretty good antidepressant - biologically equivalent to medications. They both appear to spur nerve growth in the hippocampus region in the temporal lobe of the brain that is involved in regulating mood and storing memories. Through this mechanism, exercise probably relieves and likely prevents depression.
Vigorous High-Intensity Exercise Is Even Better
A recent study by Brian Duscha and his coworkers in Exercise Physiology at the Duke University School of Medicine showed that moderate exercise is fine, but a more vigorous workout added benefits. "Almost all cardiovascular rish factors respond significantly better to vigorous exercise than moderate exercise," says Brian Duscha. Vigorous exercise also has extra benefits in sense of purpose, ambition and self-confidence to Jessica Kavoulakis, a New York City lawyer and marathon runner.
Another review paper published in The American Journal of Cardiology by David Swain and Barry Franklin showed that vigorous exercise had greater improvements in aerobic capacity and glucose control and greater reductions in blood pressure for controlled total energy expenditure.
High Intensity Interval Training (H.I.I.T.) Cardio Exercise
These studies confirm that High intensity Interval Training (H.I.I.T.) cardio exercise is better than the long, slow, boring aerobic exercise in improving cardiovasular fitness and overall health. H.I.I.T. cardio workout is very taxing to your body. Try to limit full H.I.I.T. cardio session no longer than 30 minutes each time, no more than 3 times a week, preferably on non-strength training days.
Want to lose body fat, sculpt your lean and strong body, and reveal your six pack abs faster? Add a short 10- to 15-minute H.I.I.T. cardio at the end of your strength training session to blast your body. You'll boost your metabolism and keep your body in fat burning mode for good 24 to 48 hours. You also save your cardio time in the gym.
Learn the secrets to perform H.I.I.T. cardio and lose unwanted body fat in no time. >>
Some Cautions Remain ...
Of course, vigorous high intensity workouts are not for everyone. Always see your doctor before starting an exercise program, particularly for adults with risk factors in heart disease, diabetes or high blood pressure. Hiring a qualified personal trainer is a great idea to help you get started and monitor your progress. Too much too soon is a common mistake to cause injuries for deconditioned people or beginners. Start slow and work up exercise intensity gradually to a more vigorous program. Periodization is a fitness and sports training program to keep you on track and make continual progress.
Still not convinced or motivated to jump off your couch and start exercising? Don't forget. Regular exercises and physical activites have many health benefits.
Health Benefits of Exercise and Physical Activity:
The March 26, 2007 issue of Newsweek magazine covers a special Health for Life report.
Now scientists have more evidence to show that exercise helps build muscles, prevent heart disease, boost brainpower - and perhaps delay the development of Alzheimer's disease and other cognitive disorders. Researchers also have found more evidence as to how physical activities affect brain functions and moods. These are more evidences to support that running is good for your brain.
Exercise for Your Body, Exercise for Your Brain
Exercise can make people smarter. A strong, active body is crucial for building a strong, active mind. Exercise is long believed to have mental health benefits. The mental effects of exericse is far more complex than orignially thought. When you work out with your muscles, your body releases a protein called IGF-1 that triggers production of several chemicals, including one called brain-derived neurotrophic factor (BDNF). This molecule is called "Miracle-Gro for the brain" by Ratey, author of a new book "Spark: The Revolutionary New Science of Exercise and the Brain." BDNF might transform stem cells into full-grown, functional brain neurons that help learning.
Exercise --- The Best Anti-depressant?
Exercise is a pretty good antidepressant - biologically equivalent to medications. They both appear to spur nerve growth in the hippocampus region in the temporal lobe of the brain that is involved in regulating mood and storing memories. Through this mechanism, exercise probably relieves and likely prevents depression.
Vigorous High-Intensity Exercise Is Even Better
A recent study by Brian Duscha and his coworkers in Exercise Physiology at the Duke University School of Medicine showed that moderate exercise is fine, but a more vigorous workout added benefits. "Almost all cardiovascular rish factors respond significantly better to vigorous exercise than moderate exercise," says Brian Duscha. Vigorous exercise also has extra benefits in sense of purpose, ambition and self-confidence to Jessica Kavoulakis, a New York City lawyer and marathon runner.
Another review paper published in The American Journal of Cardiology by David Swain and Barry Franklin showed that vigorous exercise had greater improvements in aerobic capacity and glucose control and greater reductions in blood pressure for controlled total energy expenditure.
High Intensity Interval Training (H.I.I.T.) Cardio Exercise
These studies confirm that High intensity Interval Training (H.I.I.T.) cardio exercise is better than the long, slow, boring aerobic exercise in improving cardiovasular fitness and overall health. H.I.I.T. cardio workout is very taxing to your body. Try to limit full H.I.I.T. cardio session no longer than 30 minutes each time, no more than 3 times a week, preferably on non-strength training days.
Want to lose body fat, sculpt your lean and strong body, and reveal your six pack abs faster? Add a short 10- to 15-minute H.I.I.T. cardio at the end of your strength training session to blast your body. You'll boost your metabolism and keep your body in fat burning mode for good 24 to 48 hours. You also save your cardio time in the gym.
Learn the secrets to perform H.I.I.T. cardio and lose unwanted body fat in no time. >>
Some Cautions Remain ...
Of course, vigorous high intensity workouts are not for everyone. Always see your doctor before starting an exercise program, particularly for adults with risk factors in heart disease, diabetes or high blood pressure. Hiring a qualified personal trainer is a great idea to help you get started and monitor your progress. Too much too soon is a common mistake to cause injuries for deconditioned people or beginners. Start slow and work up exercise intensity gradually to a more vigorous program. Periodization is a fitness and sports training program to keep you on track and make continual progress.
Still not convinced or motivated to jump off your couch and start exercising? Don't forget. Regular exercises and physical activites have many health benefits.
Health Benefits of Exercise and Physical Activity:
- Reduce the risk of premature death
- Reduce the risk of developing and/or dying from heart disease
- Reduce high blood pressure or the risk of developing high blood pressure
- Reduce high cholesterol or the risk of developing high cholesterol
- Reduce the risk of developing colon cancer and breast cancer
- Reduce the risk of developing diabetes
- Reduce or maintain body weight or body fat
- Build and maintain healthy muscles, bones, and joints
- Reduce depression and anxiety
- Improve psychological well-being
- Enhanced work, recreation, and sport performance
>>> Sign up FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Tuesday, February 06, 2007
Go Red for Women's Heart Health
We all know that doing cardiovascular exercise helps us lose weight and improve health. Even you're in great shape, you still need to continue to do cardiovasulcar exercise to keep your heart in healthy function and for long-term health benefits.
Heart disease is not just for men. Due to different heart attack symptoms and misreading, women's heart disease has been neglected for a long time. Now cardiovascular disease is number 1 killer for women over age 25! In fact, the month of February has been proclaimed as American Heart Month since 1963. American Heart Association has Go Red for Women's Heart Health campaign to raise the awareness of heart disease for women.
Read more about health, self-care and work-life balance for women:
Intensive Care for the Nurturer's Soul: Go Red for Women's Heart Health
Learn how to perform cardiovascular exercises and strength training for your strong heart:
Do the Right Kind of Cardio Exercise for Your Heart
Strength and Cardio Circuit Training to Keep Your Heart Pumping
Super Strength Circuit Training to Strengthen Your Heart Muscle
Heart disease is not just for men. Due to different heart attack symptoms and misreading, women's heart disease has been neglected for a long time. Now cardiovascular disease is number 1 killer for women over age 25! In fact, the month of February has been proclaimed as American Heart Month since 1963. American Heart Association has Go Red for Women's Heart Health campaign to raise the awareness of heart disease for women.
Read more about health, self-care and work-life balance for women:
Intensive Care for the Nurturer's Soul: Go Red for Women's Heart Health
Learn how to perform cardiovascular exercises and strength training for your strong heart:
Do the Right Kind of Cardio Exercise for Your Heart
Strength and Cardio Circuit Training to Keep Your Heart Pumping
Super Strength Circuit Training to Strengthen Your Heart Muscle
Monday, January 29, 2007
The Best Way for Weight Loss, Diet or Exercise? Why Not Both!?
It's a long-time debate as to how to lose weight (fat). Diet? Exercise? or both.
The ability to lose weight on a short term basis is not so much an issue than keeping the weight off for the long term. It's the "quick fix" weight loss mentality that messes up many people's wishful thinking.
A controversial headline breaking news story hits the internet today that really shocks me. It has stirred up so much heated dispute and debate in the health and fitness community.
Based on the study finding, "diet and exercise are equally good to take off weight. A calorie is just a calorie, whether by dieting or by exercising." Read more here >>
Like many other fitness professionals, I have been advocating a combination of healthy lifestyle changes, balanced nutrition and regular exericses (strength and cardiovacular training) for weight loss and successful long-term weight management.
There is no magic pill or quick fix.
It takes discipline, commitment and accountability.
Fat-loss is that simple, but not easy.
The benefit of adopting a performance healthy lifestyle goes far beyond just weight loss. This is the insider secret to weight loss.
By incorporating these elements in your life, you're able to lead an active, balanced and quality life. Not only that you can improve your body composition, physique and shape, you'll never feel starved or deprived. You'll have more energy to handle your daily tasks and get through the inevitable ups and downs.
Exercise improves insulin sensitivity, increases bone density, and enhances cardiovascular health. It also helps improve physical mobility, range of motion and flexibility. Healthy food choice and eating habit helps you fuel your body. The boost in self-confidence from being healthy, looking good and feeling great is beyond any words you can describe. The list of benefits goes on and on.
I encourage you to visit Fat Loss Expert Tom Venuto's Burn the Fat blog for his response to this news release and research finding. Leave your comments or questions if you wish. Use your own judgement and personal expereince. Half-baked scientifc study based on 24 people proves absolutely nothing.
The ability to lose weight on a short term basis is not so much an issue than keeping the weight off for the long term. It's the "quick fix" weight loss mentality that messes up many people's wishful thinking.
A controversial headline breaking news story hits the internet today that really shocks me. It has stirred up so much heated dispute and debate in the health and fitness community.
Based on the study finding, "diet and exercise are equally good to take off weight. A calorie is just a calorie, whether by dieting or by exercising." Read more here >>
Like many other fitness professionals, I have been advocating a combination of healthy lifestyle changes, balanced nutrition and regular exericses (strength and cardiovacular training) for weight loss and successful long-term weight management.
There is no magic pill or quick fix.
It takes discipline, commitment and accountability.
Fat-loss is that simple, but not easy.
The benefit of adopting a performance healthy lifestyle goes far beyond just weight loss. This is the insider secret to weight loss.
By incorporating these elements in your life, you're able to lead an active, balanced and quality life. Not only that you can improve your body composition, physique and shape, you'll never feel starved or deprived. You'll have more energy to handle your daily tasks and get through the inevitable ups and downs.
Exercise improves insulin sensitivity, increases bone density, and enhances cardiovascular health. It also helps improve physical mobility, range of motion and flexibility. Healthy food choice and eating habit helps you fuel your body. The boost in self-confidence from being healthy, looking good and feeling great is beyond any words you can describe. The list of benefits goes on and on.
I encourage you to visit Fat Loss Expert Tom Venuto's Burn the Fat blog for his response to this news release and research finding. Leave your comments or questions if you wish. Use your own judgement and personal expereince. Half-baked scientifc study based on 24 people proves absolutely nothing.
Friday, September 01, 2006
Quick Tips to Stay Fit and Healthy
Strength Training: Try doing 3 sets of 12 reps for each major muscle group one to three times a week. Adding lean muscle mass is the best way to boost your metabolism and melt the fat. Every pound of muscle burns extra calories even if you're just sitting around doing nothing.
Cardio: Mix up your cardiovascular exercises with short/hard, moderate and long/easy sessions with various activities such as walking, jogging, running, swimming, biking, dancing and kickboxing or anything you like. Even house-cleaning and mall-walking count.
Nutrition: Eat 5 to 6 small meals and drink plenty of water throughout the day. Eat a balanced proportion of complex carbohydrates, lean proteins and essential fats in the three major meals while eating healthy snacks in between.
Rest: Fully rest one to two days each week from your busy workdays and hard workouts. It's not a luxury, but a necessity. We need proper rest for our body to recover and repair from daily wear and tear, mentally and physically.
Win the Holiday Party: Don't skip meals. You can actually snack a bit with protein sources before going to the party so that you feel satisfied and less likely to binge. Also control your alcohol consumption, particularly calorie-loaded beverages.
Cardio: Mix up your cardiovascular exercises with short/hard, moderate and long/easy sessions with various activities such as walking, jogging, running, swimming, biking, dancing and kickboxing or anything you like. Even house-cleaning and mall-walking count.
Nutrition: Eat 5 to 6 small meals and drink plenty of water throughout the day. Eat a balanced proportion of complex carbohydrates, lean proteins and essential fats in the three major meals while eating healthy snacks in between.
Rest: Fully rest one to two days each week from your busy workdays and hard workouts. It's not a luxury, but a necessity. We need proper rest for our body to recover and repair from daily wear and tear, mentally and physically.
Win the Holiday Party: Don't skip meals. You can actually snack a bit with protein sources before going to the party so that you feel satisfied and less likely to binge. Also control your alcohol consumption, particularly calorie-loaded beverages.
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