Exercise
Aerobic exercise burns fat: It is any activity using large muscles done for an extended time both burning calories and providing cardiovascular benefit. Examples include biking, jogging, swimming, dance classes and walking.
Anaerobic exercise builds muscle. It includes resistance or weight training.
Yoga and Pilates strengthen the core, stretch and sculpt muscles.
Quicker weight loss
Interval exercise involves mixing high intensity bursts of exercise with moderate intensity recovery periods. This boosts the metabolism and burns more calories.
Exercise Tips
Move daily for 30-90 minutes
Pick a partner or exercise buddy
Set goals
Be active in 10 minute spurts
Plan ahead and plan a regular exercise time
Track your exercise program and success
Think frequency, not duration
Start slow
Wear a pedometer and work up to 10,000 steps a day (about 5 miles)
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Tuesday, May 12, 2009
Monday, May 11, 2009
Protect yourself-Avoid Vit C and E when exercising
When we exercise we metabolize glucose and when this happens reactive oxygen molecules escape and attack all other cells around them. These reactive oxygen compounds damage the bodies tissues. Oxidative damage increases as we age.
Yet our wonderous body has its own defense system and when it doesn't do enough antioxidant, which stop reactive oxygen compounds, may seem like an excellent solution.
Perhaps not according to researchers at the University of Jena in Germany. They tested this idea by giving half of a group young men,who were exercising, moderate doses of vitamins C and E. When they measured sensitivity to oxidative damage they found that the vitamin takers were in worse shape than the group who did not.
It appears the activation of the body’s natural defense mechanism against oxidative damage did not respond.
The reason they suggest is that the vitamins short-circuit the body’s natural response to exercise.
Researchers suggest, “If you exercise to promote health, you shouldn’t take large amounts of antioxidants,” and "that antioxidants in general cause certain effects that inhibit otherwise positive effects of exercise, dieting and other interventions.” The findings appear in this week’s issue of The Proceedings of the National Academy of Sciences.
The advice does not apply to fruits and vegetables, researchers say; even though they are high in antioxidants, the many other substances they contain presumably outweigh any negative effect.
Yet our wonderous body has its own defense system and when it doesn't do enough antioxidant, which stop reactive oxygen compounds, may seem like an excellent solution.
Perhaps not according to researchers at the University of Jena in Germany. They tested this idea by giving half of a group young men,who were exercising, moderate doses of vitamins C and E. When they measured sensitivity to oxidative damage they found that the vitamin takers were in worse shape than the group who did not.
It appears the activation of the body’s natural defense mechanism against oxidative damage did not respond.
The reason they suggest is that the vitamins short-circuit the body’s natural response to exercise.
Researchers suggest, “If you exercise to promote health, you shouldn’t take large amounts of antioxidants,” and "that antioxidants in general cause certain effects that inhibit otherwise positive effects of exercise, dieting and other interventions.” The findings appear in this week’s issue of The Proceedings of the National Academy of Sciences.
The advice does not apply to fruits and vegetables, researchers say; even though they are high in antioxidants, the many other substances they contain presumably outweigh any negative effect.
Saturday, January 24, 2009
Boosting the Metabolism
Metabolism, the process by which our bodies burn calories (food energy), has three parts: resting metabolic rate, the thermic effect of food, and physical activity. Resting metabolic rate (RMR) is the energy we use at rest to perform basic body functions like breathing and sleeping. In most people, this accounts for about 60 to 70 percent of their total daily energy expenditure (about 1,450 calories a day for a 140-pound woman). Because muscle is the body’s metabolically active tissue, RMR is almost totally determined by the amount of muscle or lean body mass. Most women have more body fat in proportion to muscle mass than men, and thus women generally have metabolic rates 5 to 10 percent lower than men of the same height and weight. Men therefore use more calories when they sit on a bench than the women sitting next to them.
The RMR of most people goes down by 2 to 3 percent with each decade after age thirty.
We can prevent this loss with regular strength-training exercises, designed to build or preserve muscle.
The thermic effect of food (TEF) is the energy we use to burn calories, to digest, absorb and metabolize our food. When you eat a 110-calorie snack, for example, 10 of those calories are used for TEF. It is a relatively small portion of our total metabolism: about 10 percent, or 240 daily calories, for a 140-pound woman.
Our greatest control over metabolism is to increase physical activity. In our sedentry culture of drive-through banks, escalators, leaf blowers, the TV and the computer it takes intention to move enough to burn calories. Exercise and a healthy diet made up of whole foods and lots of vegetables and fruits keep us well.
The RMR of most people goes down by 2 to 3 percent with each decade after age thirty.
We can prevent this loss with regular strength-training exercises, designed to build or preserve muscle.
The thermic effect of food (TEF) is the energy we use to burn calories, to digest, absorb and metabolize our food. When you eat a 110-calorie snack, for example, 10 of those calories are used for TEF. It is a relatively small portion of our total metabolism: about 10 percent, or 240 daily calories, for a 140-pound woman.
Our greatest control over metabolism is to increase physical activity. In our sedentry culture of drive-through banks, escalators, leaf blowers, the TV and the computer it takes intention to move enough to burn calories. Exercise and a healthy diet made up of whole foods and lots of vegetables and fruits keep us well.
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