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Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts
Wednesday, May 12, 2021
Monday, May 3, 2021
Weight Loss Diet Plan That You Ought to Know
"Excess of everything is bad". Excess weight not only brings issues regarding general appearance but also many health concerns. American Heart Association reports obesity as a recognized risk factor for coronary artery disease which can lead to heart attack and also is a reason for many other health issues like diabetes, hypertension, sleep apnea and arthritis. Obesity is a major international problem. For instance, the percentage of obese people in the United States has risen steadily from 14 percent in the 1976 to 1980 survey to 33.5 percent in the 1999 to 2000 survey.
Losing weight is a major concern for all overweight not only for social reasons but also for their health. The optimal management of overweight and obesity requires a combination of diet, exercise, and behavioral modification though some may require pharmacologic therapy or bariatric surgery. The choice of therapy is dependent on several factors including the degree of overweight or obesity and personal preference. Selection of treatment is made using a risk-benefit assessment. The selection of food we make can have an important impact on our health. However, expert opinions about which and how much of these foods is best continues to change as new research is completed.
It is important to set goals when discussing a dietary weight loss program. An initial weight loss goal of 5 to 7 percent of body weight is realistic for most individuals. The rate of weight loss is directly related to the difference between energy intake and energy requirements. The general consensus is that excess intake of calories from any source, associated with a sedentary lifestyle, causes weight gain and obesity. The goal of dietary therapy, therefore, is to decrease energy intake from food. Planning a diet requires the selection of a caloric intake and then selection of foods to meet this intake.
Conventional diets are defined as those below energy requirements but provide 800 kcal/day. These diets fall into four groups -
Balanced low-calorie diets/portion-controlled diets
a. Low-fat diets
b. Low-carbohydrate diets
c. Mediterranean diet Fad diets (diets involving unusual combinations of foods or eating sequences)
Balanced low-calorie diets: It is desirable to eat foods with adequate nutrients in addition to protein, carbohydrate, and essential fatty acids. Thus, weight-reducing diets should eliminate alcohol, sugar-containing beverages, and most highly concentrated sweets, because they rarely contain adequate amounts of other nutrients besides energy. One simple approach to provide a calorie-controlled diet (Portion-controlled diet) is to use individually packaged foods, such as formula diet drinks using powdered or liquid formula diets, nutrition bars, frozen food, and pre-packaged meals that can be stored at room temperature as the main source of nutrients.
Low-fat diets - Low-fat diets are another standard strategy to help lose weight, and almost all dietary guidelines recommend a reduction in the daily intake of fat to 30 percent of energy intake or less.
Read the benefits of Natural Slimming Pills in losing weight. Find information about Nightfall Treatment. Article Source: https://EzineArticles.com/expert/Dr_Andrew_Napier/597863
Important Disclaimer: Articles provided are for general information purposes only and are not intended to substitute for informed professional medical, psychological, tax, accounting, legal, investment, or any other professional advice. EzineArticles.com expressly disclaims liability for any product, manufacturer, distributor, service or service provider mentioned or any opinion expressed by any of our members or anywhere else within the site. Lastly, EzineArticles.com does not endorse any article. Use at your own risk.
Saturday, May 1, 2021
10 MIN BEGINNER AB WORKOUT // No Equipment | Pamela Reif
Beginners watch out!:D
Take your time! Move it Move it! 💪💪😊😊
GOGOGO!
Friday, April 30, 2021
10 MIN AB WORKOUT // No Equipment | Pamela Reif
Get ready! Take out your MAT. Put on your SHOES.
Can't wait to sweat out the toxic OMG!😎😎
Wednesday, April 28, 2021
VAHDAM, Organic Green Tea Leaves from Himalayas (30 Tea Bags), 100% Natural Weight Loss Tea, Detox Tea, Slimming Tea, Anti-OXIDANTS Rich - Green Tea Loose Leaf - Brew Hot or Iced - 15 Ct (Pack of 2)
I love this green tea, one of the bests I have tried. The flavour is a bit strong but is how I like it. Proper green tea 100%natural and organic. It is a bit expensive but I prefer to pay a bit more for this quality than cheaper ones that contain lot of unnecessary ingredients. Worth it!
15 Simple Ways to Lose Weight In 2 Weeks
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Tuesday, April 27, 2021
Diabetic Diet: How Lemon and Lemon Water Can Help Cure Diabetes
I started buying fresh lemons by the bag after I found out how they can help cure diabetes. They are quite literally a miracle from Mother Nature! I have always loved fresh lemon but now I make an extra effort to eat lots of them. In fact, I believe lemons should be an important staple in every diabetic diet.
Lemon Lowers the Glycemic Index of Other Foods
Research has shown that lemon lowers the glycemic index of any food it is added to. And... we are not talking a few points here. The drop is very significant! To benefit from this, all you have to do is add a little squeeze of fresh lemon over your food. Almost like waving a magic wand, this will instantly lower the glycemic index of your meal. Best of all, lemon is such an excellent flavor enhancer, it makes many foods taste better too. I often add a squeeze of fresh lemon to a hot bowl of soup (yum!), casseroles, stove top goulashes, almost any kind of salad (including salads containing fruit), and sauteed vegetables (especially greens!). Anything with chicken or fish of course tastes especially good with lemon. Please note that it is best to add the fresh lemon right before you eat the food. If you cook it in soup, for example, it can become a little bitter and the health benefits won't be quite as great.
Have A Glass of Lemon Water First Thing In the Morning
A glass of lemon water is the perfect way for a diabetic to start the day. Most people start their day with coffee (very acidic) and food that shift the pH of the body toward the acid side. However, if you shift the pH back toward the alkaline side, you will notice your blood sugar will go down. Moreover, your cell membranes will become more sensitive to insulin - i.e. you will be LESS insulin resistant. In fact, this will actually aid your body in repairing those damaged cell membranes.
Although lemons contain a weak acid, when they are metabolized by the body they have an alkalizing effect. If fact, they are the strongest alkalizing food you can eat! This is why adding lemon to your diet can go a long way toward restoring the pH of your body to the alkaline side where it should be. It has been found that most diabetics have a very acidic body pH (as have cancer patients). Bringing back to the alkaline side will go a long way toward helping to cure your diabetes.
Making lemon water is very easy. Just squeeze the juice from a half lemon (or a full lemon if you are a larger person) into a glass of water, swirl it around a little, and drink it up. Do this first thing in the morning on an empty stomach before you have your coffee or breakfast.
Lemons Have TWICE the Vitamin C As Oranges
citrus cousin has it beat with twice the vitamin C. Most people don't realise but vitamin C is an extremely powerful antioxidant. It is important to note that vitamin taken in the form of food is MUCH better absorbed by the body than vitamin C taken in the form of a pill!
Vitamin C is at least part of the reason lemons interact with the cell membrane and make it less insulin resistant. However, vitamin C also have other very important benefits to the diabetic as well. For example, it increases the production of collagen which strengthens blood vessels. This is key since many diabetics have problems with circulation and arterial damage.
Aids In Repairing Digestion
Most diabetics have impaired digestive enzymes and lowered acidity in the stomach. This means that they don't always reap the full benefit from the nutritious food they eat. Lemon goes a long way toward curing this problem as well.
A Complete Step By Step Guide To Curing Diabetes Naturally
Don't let anyone fool you. It is possible to cure type 2 diabetes. I cured my diabetes! I went from a HgAC1 of 10.6 to less than 6 (my last reading was 5.2) in less than 6 months and I've been able to keep it that way. When I was first diagnosed, they were giving me insulin and then they wanted me to take a variety of prescription drugs. I finally said, "NO!" and I shopped around to find another doctor who would support my efforts to cure my diabetes naturally.
If you want to cure your diabetes naturally (or even if you have pre-diabetes), what you need is a complete step-by-step guide that will give you all the information you need to cure your diabetes.
Click here for more detail. You can literally cure diabetes in a matter of a few weeks to a few months (depending on the severity of your diabetes and your how determined you are to cure it) if you have the right information.
Article Source: https://EzineArticles.com/expert/Maxine_Fox/645361
Monday, April 26, 2021
How To Avoid Buying Home Exercise Equipment You Won't Use - And Save A Ton Of Money!
So, you're planning to buy a piece of home exercise equipment... and you have promised yourself that this time you are really going to use it!
Maybe you already have a collection of different exercise devices... but you are convinced that with this new contraption you will definitely reach your fitness goals.
Or you keep saying to yourself... "If I only had that fitness machine I would be motivated to work out".
Around 80% of home exercise equipment buyers said the same thing... and the equipment they bought is gathering dust in the corner somewhere along with their dreams of muscle tone, more energy, weight control and feeling great.
Don't part with your hard earned money before you make sure you will be one of the 20% that buys home exercise equipment and actually uses it, because as we all know... you are only going to get the physical benefits from the home exercise equipment you buy if you actually do the exercise.
Who Buys Home Exercise Equipment And Then Doesn't Use It?
According to Consumer's Union, it is the beginner, or inexperienced, exercisers that are most likely to purchase home exercise equipment and then not use it.
As a matter of fact... beginner exercisers don't use 2/3 of the home exercise equipment they buy.
Although buying home exercise equipment seems like the logical first step to improved fitness... it is the beginners that give up using the equipment more than people who already enjoy an active lifestyle. Let's see why this happens...
Using Home Exercise Equipment Is An Exercise In Self Control
Most people over estimate their self control.
Even though they exhibit determination and enthusiasm when researching the home exercise equipment to buy, seeking out the best price, purchasing and installing the equipment in their home... most people just don't have enough self control to use the equipment in the necessary manner to reap the rewards.
Thinking about exercise, talking about exercise, researching exercise and purchasing home exercise equipment is not exercise.
There is no home exercise equipment that will completely transform you and help you reach all your fitness goals without an investment of time and energy.
As a matter of fact... the costs of seeking fitness are immediate, while the benefits are delayed.
Most beginners get frustrated putting in the time and energy necessary to reap the long term physical rewards using the home exercise equipment .
As a result, 2/3 of the home exercise equipment finds its way into garages, closets and basements with the closing comments... "That thing didn't work."
Prove Yourself Worthy Before Buying Home Exercise Equipment
Most beginners buy home exercise equipment because they took a good hard look in the mirror and didn't like what they saw... or they assessed their physical abilities and found them lacking.
Next step... buy a piece of home exercise equipment!
Well, hold on there... not so fast.
As I'm fond of saying... Fitness is a journey, not a destination.
The bodily changes and improvement of physical abilities you seek can only be obtained for the long term by incorporating consistent physical activity into your lifestyle.
Prove yourself worthy of the purchase of home exercise equipment by first adding physical activity to your lifestyle by using the effective, versatile and efficient piece of home exercise equipment that you already have... your own body!
If you are really serious about improving muscle tone and energy levels while controlling weight and feeling great... start by performing a workout program of bodyweight calisthenics exercises.
Bodyweight calisthenics exercise is the perfect method to use for the beginner, as well as experienced, fitness enthusiast when starting a physical fitness training program... and should remain part of a well balanced fitness training regime.
As a matter of fact... you should not start using home exercise equipment of any kind until you first have developed the ability to control the movement of your own body.
Once you have effectively added physical activity into your lifestyle... you can buy that piece of home exercise equipment to augment, vary and diversify your physical training with the confidence that you will actually use it.
In conclusion...
Bodyweight calisthenics exercise is the perfect place to start your physical fitness training program.
Properly done... bodyweight calisthenics exercise will develop a strong, lean and athletic body that actually performs as good as it looks.
Once physical training has become a habit... buy home exercise equipment to improve your already effective training.
The body and physical abilities you seek are not determined by the equipment you have at your disposal... but rather by your desire to improve and incorporate physical activity into your lifestyle!
Save yourself a lot of time and money by proving to yourself that you are not overestimating your self control... because if you fail to successfully add bodyweight calisthenics exercise into your lifestyle, you will most likely fail to use the home exercise equipment you buy.
So what are you waiting for?
Use your own body as your gym... and get started on your own personal fitness journey today!
Coach Lomax invites you to explore bodyweight calisthenics on Bodyweight Calisthenics Exercise [http://www.bodyweight-calisthenics-exercise.com]. Learn how to use the "gym you were born with", and perform, feel and look better than ever before... without costly equipment or expensive gym memberships. We recommend Workout Without Weights: Bodyweight Calisthenics Workout Progression System [http://www.workout-without-weights.com].
Article Source: https://EzineArticles.com/expert/Eddie_Lomax/23541
Sunday, April 25, 2021
20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Reif
Bring back YOUR Sixpack!
Start NOW!
Saturday, April 24, 2021
TOPLUS Yoga Mat, Classic Pro Yoga Mat TPE Eco Friendly Non Slip Fitness Exercise Mat with Carrying Strap-Workout Mat for Yoga, Pilates and Gymnastics 183 x 61 x 0.6CM
PERFECT FOR MOST YOGA STYLES
Thanks to its thickness of 0.6 cm, it is particularly gentle for the joints. It offers maximum comfort for the knees, elbows and hips. As a safe support, it is perfect for most yoga styles as well as aerobics, Pilates, gymnastics, back, abdominal, gymnastics for pregnancy, exercise, bodybuilding and gymnastics for children. It is also ideal for ballet schools and clinics.
EMBOSSING TECHNIQUE
Advanced embossing technique greatly improve the compactness of the yoga mat, it will bring you more comfortable yoga experience.
EASY CARE
Toplus yoga mats are easy to wash with a cloth and dish soap. They are very easy to wrap.
NO MORE DELAY on burning your fat! Go get yours NOW!
Making Time for Exercise
While more and more people have realized how important exercise is to their overall health, finding time for it is still a challenge for many individuals. The key for many is simply to schedule it on their calendars like anything else. When you make concrete plans, you're more apt to make time for the things that really matter.
Whether you exercise in front of the television with a DVD or go to the gym, schedule your workouts just like you do appointments. If you wait until you have time, like many people, you'll likely find that you never have the time for exercise.
In between workouts, there are several things you can do to keep moving. More and more individuals are riding their bikes to work, not only to save gas, but to improve their health through exercise. If this isn't possible, there are still plenty of things you can do throughout your workday to make the most out of opportunities for exercise.
If your building has an elevator, take the stairs instead. If you drive your car to work, park as far away from the building as possible, unless you work at night. Take some time during your lunch break and either walk around the block or do some exercises in your office. You don't have to work up a sweat to benefit from exercising. You can do sit-ups, walk in place, and even do jumping jacks.
Start looking for opportunities to get moving, especially when you are confined to work or home for long periods of time. You'll be surprised at how much better you'll feel and how many calories you'll end up burning.
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Article Source: https://EzineArticles.com/expert/Di_McDonald/14013
Tuesday, April 20, 2021
A Menu for Smoothies That Are Low in Calories
Instead of the conventional breakfast why not try a smoothie? My recipe is simple, easy to make, and great for the health. Yoghurt is the base for it and the fruits involve low calories and low glycemic qualities. They replace breakfast cereals and morning snacks when done right and give enough energy to get you easily satisfied until lunch-time. The key is not to cheat by adding other things to the menu.
My recipe starts with a couple of tablespoons of an increased protein yoghurt. Yes, it is dairy but not as unhealthy as milk. It is also lighter in calories.
My selection of fruits is designed for taste and quality. They include strawberries; blueberries; kiwi fruit; apples; pears; passion fruit; and a banana. Usually four or five from this selection is enough. To this add one stick of celery, which is also low-calorie and good for the skin.
Whizz the mix until it is turns into a smooth consistency. Pour it into a large breakfast bowl and devour with a spoon. A hot cup of tea or coffee to follow after around 30 minutes to give the digestive juices a chance to do their work.
No weight loss is possible by diet alone because exercise is important. Muscles need to work and the body needs movement. Those who vegetate all day and do nothing but eat will always suffer from health problems. The heart muscles also need a good workout.
That's why I joined a gym and spend at least 30 minutes a day on the bike followed by a work-out on the other machines. Stretching the neck, back, and thigh muscles is a must. Balance is also important and if one can get some PT training through classes at the facility they are a good addition to the regime. Don't be put off by paying small fees as there is nothing more important than good health and keeping fit.
Norma Holt has knowledge that enables her to understand many issues. Political, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.
Article Source: https://EzineArticles.com/expert/Norma_Holt/270038
5 Reasons Most Diets Fail, In The Longer - Term!
Studies, and surveys, indicate, the vast majority of Americans, seek to lose weight, and go, on some sort of diet, over - and - over - again, with a majority, of these attempts, failing to provide, the desired results! How many times, have you seen, read, or heard, an advertisement, or marketing, for a particular approach? This includes, major brands, some selling specific foods, as well, as a variety of other types. While, some people are successful, in dieting, there are probably, many reasons/ causes, why, so many others, are not! With, that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, 5 reasons, most diets seem to fail (or have, less - than - stellar - results).
1. Willpower: Losing weight, often, requires, and takes, a significant degree of willpower, to overcome, our urges, to splurge, eat something, or avoid an exercise regimen! This is why, most people, should, prior to embarking on this journey, take a moment (or more), and do some, objective introspection, and/ or, a check - up, from the neck - up! Unless/ until, one realizes, it will take true commitment, and a strong - will, to achieve, any significant, weight - loss, especially, long - term, the chance, for success, is limited!
2. Persistence/ boredom: Many become bored, with eating the same foods, over, and over, again! This boredom, often, creates, a weakening, in their discipline and commitment, etc! Do you have the persistence, to maintain your efforts, despite, getting, weary - of, them?
3. Personal motivation: A diet, in order to succeed, requires/ needs, someone, to proceed, with considerable amounts, of personal motivation, and a strong reason, to maintain, the commitment, discipline, and persistence, needed, to achieve one's weight loss goals! In other words, why do you want to go on a diet, and how important is it, to you?
4. Path - of - least - resistance: Let's face it - most diets take effort, work, and may not be, too much fun! One does so, in order to lose some, unwanted, pounds, either for health reasons, or to look better, in a bathing suit, etc! Therefore, when one is tempted, he often, opts, for, a path, of least resistance, rather than, sticking - to, his program, etc!
5. Insufficient commitment and discipline: Since, dieting takes a concerted amount of commitment, and degree of discipline, many people, often, lack, the level, needed, and necessary, to make one's plan, a reality!
If you want to lose weight, for whatever, personal reasons, etc, achieving your objectives, often, requires, proceeding, in a better, long - term, manner, and using, an approach, which might have the best chance, to work, for you! Are you ready, for this process?
Richard has owned businesses, been a COO, CEO, Director of Development, consultant, professionally run events, consulted to thousands, and conducted personal development seminars, for 4 decades. Rich has written three books and thousands of articles. His company, PLAN2LEAD, LLC has an informative website http://plan2lead.net and Plan2lead can also be followed on Facebook http://facebook.com/Plan2lead
Article Source: https://EzineArticles.com/expert/Richard_Brody/492539
Important Disclaimer: Articles provided are for general information purposes only and are not intended to substitute for informed professional medical, psychological, tax, accounting, legal, investment, or any other professional advice. EzineArticles.com expressly disclaims liability for any product, manufacturer, distributor, service or service provider mentioned or any opinion expressed by any of our members or anywhere else within the site. Lastly, EzineArticles.com does not endorse any article. Use at your own risk.
Monday, April 19, 2021
Weight Loss For Your Body
Do you feel fat every single time you move around and feel very lazy and lethargic? Are you someone who looks in the mirror and is disappointed at the image that they see? Then it is probably time for you to start exercising and to lose all that weight that you have gained.
You probably used to be a very fit and thin person in your youth but over the years you have put on all this weight. The main reason for it is probably too much work pressure which leads to the lack of exercise. As a child, you were always running around and playing but now all that has stopped. Why?
Do you not think that it should still continue? Well, it is time for you to start exercising with routines that would suit you. Weight loss is something that is very achievable but only if you work hard for it every single day. You do not want to be called obese or overweight by other people because it is very embarrassing and it restricts you from doing a large number of things.
But there are many people who used to be obese and by exercising have become thin and fit. If you are thin and fit then it also makes you feel very confident about yourself and your body and gives you that sense of freedom. It has been seen that many people who are fit are more confident and feel like talking to people and meeting new people all the time.
They come up with more and more ideas in their workplace and their mind is also always very healthy. So you need to stop looking at your body and just wishing that you would be thinner. Because just wishing will not get you anywhere, you need to act upon those wishes as well, and it is high time that you start doing that.
You just have to give in a little bit of time and learn the techniques and then you are good to go. Exercising the right way can be a task at first, but you just need to learn the kind of routines that would suit your body and the kinds that would help you burn fat. After learning, you need to put them to practice every single day so that you can achieve what you want.
Fat loss can be achieved by exercising every day. Lose weight and have a lean body in no time by adhering to the rules of remaining fit and healthy. You should also try and make changes in your daily diet in order to get the comprehensive deal out of weight loss and you can finally have the body type that you always wanted so badly.
Jim Wanlass is working hard so he can spend more time with his family. He has great fun watching his kids dance competitions and soccer matches. Everyone needs to be healthy and wants to look good. Visit Fast Track to Fat Loss [http://www.fatloss.com-reviewblog.com] today to see how it can work for you!
Sunday, April 18, 2021
Wednesday, April 14, 2021
Exercise for Weight Control
It is widely assumed that exercise is a key part of controlling one's weight. However, there are many people who find that exercise alone has very little impact on their weight while others seem able to exercise and lose weight easily. What is going on? Well, people all respond slightly differently to exercise due to age, sex and their genetic inheritance. However, despite any difficulty in losing weight that you may have inherited, there are different forms of exercise that will definitely be able to help you lose weight. The different forms of exercise all have different effects on weight loss. Below I look at:
1. Easy/medium intensity cardiovascular exercise - aerobic.
2. Hard, high intensity cardiovascular exercise - anaerobic.
3. Weight training and other resistance exercise.
1 Aerobic exercise
What is aerobic exercise? Aerobic exercise is exercise which most people can sustain for hours if properly conditioned. Heart rates are typically 55-85% of the maximum heart rate. You breathe in oxygen through your lungs at a rate which generally allows you to talk. Your heart then pumps blood containing the oxygen to your muscle fibres. As your muscle fibres contract to produce movement, they use up oxygen. The harder and faster you go, the more oxygen that you need, and as a consequence you breathe faster. As you increase your effort your muscle fibres burn up more sugars and fats to produce the energy required to make them contract. The result? You burn calories faster.
What is fat burning? Fat burning is a form of aerobic exercise that became popular in the nineties. It is basically lower intensity aerobic exercise. Heart rates are at typically 55-65% of the maximum heart rate. Unfortunately it is not the best way to remove excess fat. You actually burn more fat as you increase the effort. Although the fat burning zone burns a greater proportion of fat compared to sugar than high effort zones, the high effort zones burn both more fat and more sugar. The amount of sugar burnt increases faster than the amount of fats as you up the effort, and so you could say you enter a sugar burning zone as you go harder. However, along with the sugar you will also be burning more fat.
There are many studies that have looked at the weight loss effects of aerobic exercise. Most show a small positive benefit, but one that is far less effective than modifying dietary intake. These studies have been mostly done on sedentary or obese people and involve amounts of exercise typically of between 2-4 hours per week. The truth is that if you are not intending to do more than 2-4 hours of aerobic exercise per week, then you are unlikely to lose much weight as a result, unless you also significantly modify your diet. However, that is not to say you shouldn't do it.
Most studies also show that physical and psychological health both benefit significantly from this small amount of exercise when compared to doing nothing. Larger amounts of more intensive aerobic exercise are generally more effective at achieving weight loss. The effects of larger amounts of exercise on people vary. Some are responders and others non-responders. Non-responders are thought to be people who reduce their levels of everyday activity when undertaking an exercise program, in order to compensate. In other words if you are going to treat yourself with extra food or slump in front of the TV after introducing a new exercise routine then it may well not have any effect on your weight. I have many clients who are responders, who eat more healthily when exercising a lot and who treat themselves when they are having a break from their hard exercise routines. Needless to say these clients are prone to developing a small paunch when taking it easy, but find it easy to lose the weight once they start up their exercise routines once again.
2 High intensity - anaerobic exercise
Anaerobic threshold is defined as the point during a graded exercise test at which lactate in the blood begins to accumulate faster than it can be got rid of. A fit athlete can maintain an effort at the anaerobic threshold for about 1 hour as long as the blood lactate does not continue to rise. If the intensity of exercise continues to increase from this point, as it would in a graded exercise test, then acidification occurs. This is due to the accumulation of hydrogen ions formed when the lactic acid produced in muscle is converted to lactate. The acidification soon causes a severe muscle fatigue and the intensity of exercise can no longer be maintained.
What is anaerobic exercise?
Your muscle fibres, and most other cells in your body have two main routes of making energy. The first is aerobic respiration in which sugar or fat is burnt with oxygen in the mitochondria to produce the energy. Think of mitochondria as power stations. The second is anaerobic respiration, in which sugar is turned into lactic acid without a need for oxygen to produce energy. This happens in the sarcoplasm of the muscle cells. Anaerobic exercise occurs when you run low on oxygen. As you exercise harder your muscle fibres try to get more oxygen into the mitochondria to burn your fuel faster. As you pass through your anaerobic threshold (see panel to the left), your body is not providing enough oxygen for your mitochondria to produce all the energy you need. Your muscle then increasingly relies on the anaerobic respiration in the sarcoplasm. So at this point the mitochondrial power stations are working at close to full capacity and as a result you are breathing pretty hard. Anaerobic respiration is interesting in that it uses up sugar 15 times faster than the mitochondria. How could this affect weight loss? Well this form of respiration is now burning calories 15 times faster than the mitochondrial one. The fact is that as you push harder beyond the anaerobic threshold you make increasing use of anaerobic respiration and so burn calories at exponentially increasing rates. You reach a point at which your breathing is at a maximum. This is called the VO2max. A fit athlete may be able to maintain this rate of breathing for a maximum of 10 minutes. Your mitochondria are now working at full capacity and your anaerobic respiration in the sarcoplasm is working towards maximum. The anaerobic metabolism is building up lactic acid, which results in increasing acidosis in the muscles the longer and harder you go on. The fatigue becomes unbearable and you soon slow down.
Will I lose weight?
Clearly you can burn calories quickly with intense exercise. However, you can't maintain high intensity for long and so the total amount of calories burnt may be less than during a long aerobic workout. However it is likely that your body will remain working long after the exercise finishes, as it will need to repair itself from the muscular trauma that normally accompanies high intensity efforts. Other bodily systems are stressed as well, and these all need energy to be fully repaired. Basically anaerobic exercise is a useful weight control tool, but because of its intense nature it should be used sensibly. It is easy to over exercise and end up injured, ill or disheartened. It is important to recover from intense sessions, ideally you become fit enough to use easier exercise sessions as a recovery between the harder sessions. This way the metabolism is kept high and calories continue to be burnt faster than before.
3 Resistance exercise
Resistance exercise leads to more muscle mass and an increased metabolic rate that burns more calories. This is because muscle tissue requires more calories at rest than fat containing adipose tissue.
Will I lose weight?
There are a number of studies that show resistance exercise to be effective at producing weight loss. These exercises also increase the tone of your body. If you select a good range of exercises including bodyweight exercises and exercises that challenge your balance and agility, you should find many benefits that go beyond mere weight loss and looking good. In particular a stronger more supple body is less injury prone. As a result, less time is spent injured, and exercise regimes can be kept up for longer without breaks. Breaks that can easily lead to unwanted weight gain from excess fat deposited around the body. Also it is worth remembering that the muscle strength and flexibility gained from resistance exercise can increase the efficiency of your movements and open up the possibility of new movements that can burn yet more calories.
Won't I become too muscular?
If you are female and worried that resistance exercise or exercise with weights in particular will make you too muscular and male in appearance then think again. There are many different ways of doing weights and plenty which build strength, agility and balance without increasing muscle bulk. Most bodyweight exercises won't bulk you up, nor will all the balance and agility exercises that you can do. Into the bargain you will find that weight training will build strength, which will help you avoid injury. It will also tone up your torso, arms and legs, reducing flabbiness, cellulite and bingo wings.
In summary
Exercise is highly beneficial to psychological health and physical health. The confidence and satisfaction gained from keeping an exercise programme going add to self esteem and very often have a positive impact on attempts to change diet. As explained above, the exercise itself is most likely to reduce your weight if you follow as many of the following points as possible:
Keep the exercise programme going for at least 3 months or more.
Build up your exercise programme to at least 5 hours per week.
Try to incorporate all types of exercise, steady aerobic efforts, short and hard anaerobic efforts and resistance
training.
Don't build up too quickly. If you are getting particularly sore or tired, ease off a bit with shorter sessions and/or
less intense exercises.
Keep it enjoyable. This exercise lark only really works when you enjoy it. So make it an exercise/sport that
appeals. If not the chances of giving up and putting weight back on are high.
Robin Dowswell
Nutritional Therapist based near Milton Keynes, UK See http://www.drdobbin.co.uk for more.
A 30-Minute Tabata Session to Burn Some Serious Calories
Tabata is a form of HIIT (high intensity interval training) that alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds. You don't need any equipment for the workout, but do grab a towel and a bottle of water — you're going to need both. Then press play and get ready to sweat, tone, and burn!
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