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Archive for November, 2007
What kind of leg exercises you do will, of course, depend on your goal. Are you trying to build massive thighs or heart-shaped calves? Do you want to build strength, increase running endurance or improve balance and flexibility? Are you a weight-lifter, a jogger or a ballerina?
Naturally, not all goals are mutually exclusive. Building strength can combine well with improving balance, for example. Having toned, strong leg muscles helps keep joints stable and improves appearance.
From some trainers ‘No pain, no gain’ really means ‘you should feel some pain’. While mild discomfort is to be expected, especially for those just beginning a new fitness routine, pain is a natural warning sign. Pay attention to it.
A good workout routine will test you, but shouldn’t damage you. As muscles get used, especially somewhat beyond their usual range, lactic acid, micro-tears and other physiological changes occur that result in muscles being built up stronger than before.
Lesly over on the Battling Cancer blog has come up with a few recipes that are both low in fat and high in fiber and with nutritionally dense “super food” ingredients — all helpful in cancer preventative diets.
Check it out! Feasting on Thanksgiving Super Foods: Recipes with Cancer Prevenative Ingredients
It seems almost as if there is a new fad diet every week. Many of these contain elements of truth, but on the whole they contain much more good marketing than good science.
There is the 3-day diet, which touts eating little more than fruits for three days, followed by vegetables or meat or grains the other days. There are lots of variations.
While it’s certainly true that eating fruit regularly is a key element to good health - most contain needed carbohydrates, vitamins and fiber - eating almost exclusively fruit for three days leads to imbalance - in carbohydrates, fiber and additional otherwise healthy components. To an extent the body will equalize and store what it needs for later, but there are limits.
Anyone who has ever suffered from a major backache knows how central the back is, even in times you might think it isn’t important. Even something like squeezing a tennis ball, an action that involves a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other back muscles.
The lats are the large ’side’ muscles that make a man triangle-shaped. To demonstrate how they are used during squeezing a tennis ball, try it! You’ll quickly feel a tensing of the muscles on the side of the arm you use. It’s especially noticeable if you have back pain.
Exercise throughout the entire nine months is healthy for most women - provided they exercise (pun intended) the proper caution.
Mild exercise, of types appropriate to the various stages, will help keep the circulatory system healthy, increase pelvic muscle tone and strength, and help to smooth out mood swings. Done right, you can lessen the severity of backaches, keep joints flexible and firm, and improve sleep.
Mild exercise helps release endorphins, which can help elevate mood. Proper strengthening and toning of the back, buttocks, and thighs helps improve posture and relieve backaches. Daily stretching keeps joints well-lubricated with synovial fluid. Moderate working out burns up some of that anxious energy, leading to more restful sleep.
What is Basal Metabolic Rate?
Most diet and exercise programs focus on what kinds of food to eat, which exercises are best for weight loss and toning, etc. That’s sensible, since both diet and exercise are the twin partners that have to be adjusted to maintain a preferred weight range and a healthy body.
But adjusting calories and daily exercise times and types only makes sense when measured against a standard of some kind. Part of that standard is something called the basal metabolic rate. The BMR is the base rate at which the body consumes calories for basic metabolic functions like maintaining internal temperature, repairing cells, pumping blood, powering muscles at rest, etc.
So .. 2008 will be my 3rd attempt at getting back into shape ... I want to use this blog as both my personal diary to getting back into shape, and also post a lot of relevant articles about fitness, weight loss, and general health stories. For all of us "Battling Obesity" - Let's Get Fit! More ..
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