Health & Fitness
Many of us at times feel we should do more to get fit and often we will go on an exercise crusade and rush into exercising like crazy for a few days only to get bored and give in again, but exercising this way can do you more harm than good.
A recent study was drawn over two years and tracked three million people who used a gym to workout, the study tracked how often the people used the gym and found that out of 70 fatal heart attacks that occurred during training or just after training over half of these were people who exercised less than once a week on a regular basis.
The research concluded that people who work out only occasionally are therefore at a slightly greater risk of having a heart attack relating to exercising vigorously on odd occasions.
Should we give up on strenuous exercise?
Common sense should be used, it is obvious that exercising strenuously if you are a complete beginner and haven’t exercised much over the past years is not the best way to start out.
If you are just starting out on an exercise plan then do it slowly don’t expect to jump right in and be able to run three miles or lift heavy weights straight away, your body obviously won’t withstand it.
You will only gain benefit from any exercise plan if the exercise plan is undertaken on a regular basis, it doesn’t matter how many sit-ups you do at one session, you will not get fitter if you only do them once a week.
Fitness experts recommend that for exercise to have any benefit on our bodies then exercise routines should be done at least 4 days out of 7.
This doesn’t mean of course that you have to spend hours each day for those 4 days exercising, gentle exercise and everyday activities such as walking the dog count towards exercise.
You have far more to gain from making exercise a part of your weekly routine than you do working flat out for two hours only once a week or less.
Don’t go flat out at your first session
Having decided to take the first steps towards a fitter you many of us will get carried away during our first session at the gym or exercise routine at home and be tempted to try and make up for time lost.
But remember it doesn’t work this way, steady and slow at first is much better and always remember to start off with warm up exercises before starting the main workout and just as importantly cooling off exercises when you have finished your routine.
Many gyms offer beginner classes for those first starting out with a fitness regime and it is worth joining one of these at first and then progressing slowly up through the ranks.
Not only will you be doing your body a favour by easing slowly into the routine but also you will be working out alongside like minded people and won’t feel pressured by seeing the guy next to you doing 100 sit-ups or lifting enormous amounts of weights.
Sunday, June 27, 2010
Weight Loss: Preventing Weight Gain
Health, Fitness & Nutrition
Almost 50% of adults in the UK alone are overweight to some extent and every year that figure increases, so what can we do to get healthier and fitter?
What is the body made up of?
Our bodies are made up of tissues which include muscles, bones, internal organs and body fat. It is the correct balance of these organs in the body which is important for health.
Sometimes a person can have the correct weight to height ration but they are carrying around too much body fat, we all need a certain amount of fat in our bodies to help to protect organs but too much fat isn’t good, especially if you work out or are sports orientated.
The best way to find out your body’s composition is to measure the percentage of fat, your health club or gym will have equipment that can measure using callipers the thickness of your skin fold at various points on your body which determines how much fat you have.
What is the ideal percentage of body fat?
Your body needs some stored fat for certain functions; the ideal percentage of fat for a male athlete would be in the range of 6 and 15 percent. A female athlete would have an ideal body fat percentage of between 12 and 18 percent.
For most people it isn’t just a matter of how much body fat but more importantly where this body fat is distributed. In general people are considered to have two shapes, pear shaped where excess body fat is stored around the hips and apple shaped where excess body fat is stored mainly around the stomach. People who are apple shaped are thought to be more at risk of heart disease and other medical problems.
Other measurements used in weight management
There are several methods that can be used to help determine if you are over weight or not.
Height and weight table – These tables take into account your weight, height and body frame and whether you are a small, medium or large build. This is a relatively easy way of determining your weight but you need to know your frame size and it can be very easy to guess wrongly about that. Doing so will lead you to believing your weight is perfectly within the normal range when this might not be so.
Body mass index – This type of measurement will normally be used in health clubs and by dieticians and your Doctor; calculations are made by dividing your weight in kilograms by how tall you are in metres squared. Doctors and health experts have studied the body mass index and linked it to the increased risk of diseases such as heart disease.
Theses studies showed that if your body weight falls within the guidelines then you will have no increased health risks, a body mass index of between 26 and 30 increases your risk of heart disease as you are considered to be overweight. A Doctor will class you in the category of obesity if your body mass index is 30 or over and the risk of heart and other diseases greatly increases.
Tips for losing body fat
Almost 50% of adults in the UK alone are overweight to some extent and every year that figure increases, so what can we do to get healthier and fitter?
What is the body made up of?
Our bodies are made up of tissues which include muscles, bones, internal organs and body fat. It is the correct balance of these organs in the body which is important for health.
Sometimes a person can have the correct weight to height ration but they are carrying around too much body fat, we all need a certain amount of fat in our bodies to help to protect organs but too much fat isn’t good, especially if you work out or are sports orientated.
The best way to find out your body’s composition is to measure the percentage of fat, your health club or gym will have equipment that can measure using callipers the thickness of your skin fold at various points on your body which determines how much fat you have.
What is the ideal percentage of body fat?
Your body needs some stored fat for certain functions; the ideal percentage of fat for a male athlete would be in the range of 6 and 15 percent. A female athlete would have an ideal body fat percentage of between 12 and 18 percent.
For most people it isn’t just a matter of how much body fat but more importantly where this body fat is distributed. In general people are considered to have two shapes, pear shaped where excess body fat is stored around the hips and apple shaped where excess body fat is stored mainly around the stomach. People who are apple shaped are thought to be more at risk of heart disease and other medical problems.
Other measurements used in weight management
There are several methods that can be used to help determine if you are over weight or not.
Height and weight table – These tables take into account your weight, height and body frame and whether you are a small, medium or large build. This is a relatively easy way of determining your weight but you need to know your frame size and it can be very easy to guess wrongly about that. Doing so will lead you to believing your weight is perfectly within the normal range when this might not be so.
Body mass index – This type of measurement will normally be used in health clubs and by dieticians and your Doctor; calculations are made by dividing your weight in kilograms by how tall you are in metres squared. Doctors and health experts have studied the body mass index and linked it to the increased risk of diseases such as heart disease.
Theses studies showed that if your body weight falls within the guidelines then you will have no increased health risks, a body mass index of between 26 and 30 increases your risk of heart disease as you are considered to be overweight. A Doctor will class you in the category of obesity if your body mass index is 30 or over and the risk of heart and other diseases greatly increases.
Tips for losing body fat
- Don’t rush it, aim to lose no more than one or two pounds per week
- Eat a well balanced diet with plenty of fruit and vegetables and foods from the essential four food groups
- Try and reduce the amount of calories eaten by 500 per day
- Reduce the amount of fat you eat in your diet
- Exercise daily as this will help to burn up the calories you take in
Weight Loss: Preventing Weight Gain
Health, Fitness & Nutrition
Gaining weight in adulthood is a common thing but as long as we keep eating healthy and exercising this can be controlled and kept to a minimum, too much weight gain during middle age however increases the risk of diabetes and heart disease along with leaving us feeling lethargic.
Studies have shown that for every two pounds we gain the risk of developing diabetes over the next ten years rose by 20%. Not only does the risk of diseases such as these occurring but also too much weight gain can put a strain on the joints, the knees in particular.
Weight gain also increases the risk of several types of cancer including colon and breast cancer, a weight gain of more than 45 pounds during middle age can increase the risk of breast cancer in women by 20%.
The importance of having a healthy nutritional diet cannot be stressed enough as this is the only way of preventing unwanted weight gain in middle age and so preventing the risk of disease.
This can be achieved by reducing slightly the amount of calories you have per day, this reduction can be as little as 100 calories per day.
Daily nutritional needs
To get all the nutrients we need every day to keep our bodies healthy then it is recommended that we eat different types of foods from 4 food groups, these are categorised into the following
Gaining weight in adulthood is a common thing but as long as we keep eating healthy and exercising this can be controlled and kept to a minimum, too much weight gain during middle age however increases the risk of diabetes and heart disease along with leaving us feeling lethargic.
Studies have shown that for every two pounds we gain the risk of developing diabetes over the next ten years rose by 20%. Not only does the risk of diseases such as these occurring but also too much weight gain can put a strain on the joints, the knees in particular.
Weight gain also increases the risk of several types of cancer including colon and breast cancer, a weight gain of more than 45 pounds during middle age can increase the risk of breast cancer in women by 20%.
The importance of having a healthy nutritional diet cannot be stressed enough as this is the only way of preventing unwanted weight gain in middle age and so preventing the risk of disease.
This can be achieved by reducing slightly the amount of calories you have per day, this reduction can be as little as 100 calories per day.
Daily nutritional needs
To get all the nutrients we need every day to keep our bodies healthy then it is recommended that we eat different types of foods from 4 food groups, these are categorised into the following
- Bread, cereals and potatoes – This group consists of bread, potatoes, breakfast cereals, pasta, rice and noodles and is sometimes called the starchy carbohydrates group.
- Fruit and vegetables – Fresh, frozen, tinned or dried fruit and vegetables all count in this food group as does vegetable juices or fruit juices.
- Milk and dairy products – this category includes milk, margarine, butter and cheese .
- Meat and fish – This category includes fresh lean meat, fish, chicken and eggs, it is important to remember that some of these products can be high in fat so trim off all outside fat and remove the skin from chicken.
- Base your main meals on starchy foods
- Eat lots of fruit and vegetables
- Eat more fish
- Cut down on sugary foods and foods containing saturated fat
- Try to eat less than 6g of salt per day
- Get regular exercise
- Drink plenty of water throughout the day
- Remember breakfast is the main meal of the day.
Smoking & Your Health – The Effects
Health & Fitness
Smoking is the single most preventable cause of death and disease the world over, over 4 million people a year die from smoking and cigarette smoking accounts at least for 30% of all cancer related deaths.
Smoking is the major cause of many types of cancer including, lung, larynx and oesophagus cancers and is one of the main contributing causes of cancer of the bladder, liver, cervix, stomach and colon.
It is thought that about 87% of those who develop lung cancer have smoked at some time in their lives and lung cancer is the leading cause of cancer deaths among both men and women.
What other risks does smoking pose?
Smoking contributes to the early onset of many other diseases including:
Health benefits gained from stopping smoking
The body’s healing time after stopping smoking
It is hard to stop smoking and there is no easy way out, there are nicotine patches and chewing gum in different strengths to help you quit but it is mostly down to sheer will power and wanting to quit to let your body begin to repair the damage you have done to it.
Smoking is the single most preventable cause of death and disease the world over, over 4 million people a year die from smoking and cigarette smoking accounts at least for 30% of all cancer related deaths.
Smoking is the major cause of many types of cancer including, lung, larynx and oesophagus cancers and is one of the main contributing causes of cancer of the bladder, liver, cervix, stomach and colon.
It is thought that about 87% of those who develop lung cancer have smoked at some time in their lives and lung cancer is the leading cause of cancer deaths among both men and women.
What other risks does smoking pose?
Smoking contributes to the early onset of many other diseases including:
- Asthma
- Bronchitis
- Emphysema
- Stroke
- The severity of pneumonia
- The women’s reproductive health
- Can be a cause of miscarriage
- Cause premature birth
- Low birth weight
Health benefits gained from stopping smoking
- Stopping smoking has immediate health benefits for women and men of all ages, health benefits can be felt with or without smoking related diseases.
- People who have stopped smoking live longer than those who continue to smoke, for example a person who stopped smoking at the age of 50 has one half the risk of dying during the next 15 years as the person who continues to smoke.
- Stopping smoking will decrease the risk of lung cancer, heart attack and stroke.
- Women who stop smoking before they become pregnant or during the first 3 to 4 months reduce the risk of harming their unborn child.
The body’s healing time after stopping smoking
It is hard to stop smoking and there is no easy way out, there are nicotine patches and chewing gum in different strengths to help you quit but it is mostly down to sheer will power and wanting to quit to let your body begin to repair the damage you have done to it.
- Within 8 hours of having your last cigarette nicotine will start to leave your system, your heart rate and blood pressure will start to return to normal.
- Within 24 hours most of the carbon monoxide will have left your body giving the body better access to oxygen.
- Within 2 days all of the nicotine byproducts will have left your body, you will start to sleep better, eat better, the taste of food will improve as well as your sense of smell.
- Within a month your lungs will have started to improve, you will be able to walk uphill without the chest feeling tight and wheezy.
- After 9 weeks your blood pressure and blood circulation will have improved and you will feel a general sense of well being and your level of fitness will have improved.
Keeping Your Heart Healthy
Health, Fitness & Nutrition
What we eat and the amount of exercise we do all counts towards reducing the risk of heart disease and premature death, heart disease kills more people per year than any other illness so we should do all we can to help keep our heart in good working order.
Heart disease is a term that covers a range of conditions that affect the performance of the heart; the most common of these is ischemic heart disease, this happens when there is insufficient blood supply to the heart which is usually caused by fatty deposits building up in the vessels that supply the blood to the heart.
Consequences of heart disease include angina, heart attack and arrhythmia, which is the irregular rhythm of the heartbeat.
What we can do help keep the heart healthy
Living a healthy lifestyle which consists of eating a proper healthy diet and exercise will help reduce the risk of heart diseases, being active and having a daily exercise routine is the best way to keep the heart healthy.
Lack of physical activity is thought to cause over a third of all deaths from heart disease, it is recommended by health experts that we should have 30 minutes of moderate exercise at least 5 days out of 7.
These 30 minutes don’t have to be done all at once; they can be split over the day into smaller more manageable time slots to fit in with even the busiest schedules.
What is moderate exercise?
Moderate physical exercise is any activity that makes you feel warm and slightly out of breath, but bear in mind that this doesn’t mean gasping for breath to the point where you feel uncomfortable or wheezy.
Physical exercise can be going for a work out at the gym, running, aerobics workout or just everyday activities such as walking and even housework.
Exercise not only benefits the heart and reduces the risk of disease but it also will help to keep the cholesterol level low, improve the circulation, help you sleep better and improve you overall general wellbeing.
People of all ages can benefit from exercise as part of the daily routine but if you suffer from any major illness or have breathing difficulties then it is wise to consult your Doctor before taking on any exercise regime. It is also important to remember to gradually build up any routine that you do slowly.
Other ways to a healthier lifestyle and a healthier heart
Stopping smoking – stopping smoking not only reduces the risk of heart disease but also other diseases such as lung cancer, it is never too late to give up and within weeks of giving up you will see improvements in your health.
High blood pressure – having high blood pressure increases the risk of heart disease, but changes to lifestyle can help reduce high blood pressure by reducing the amount of salt in your diet and learning to relax more and reduce stress.
Moderate drinking – in people over the age of 40 not drinking excessively can help reduce the risk of heart diseases. A safe limit for men is drinking no more than 3 units per day and for women 2 units per day.
Eating a healthy diet – eating a range of foods which ensure you receive all the necessary vitamins and minerals can help in the prevention of heart disease and other illnesses, a lot of people could benefit from eating more starchy carbohydrates such as rice, potatoes and bread and eat less saturated fat.
What we eat and the amount of exercise we do all counts towards reducing the risk of heart disease and premature death, heart disease kills more people per year than any other illness so we should do all we can to help keep our heart in good working order.
Heart disease is a term that covers a range of conditions that affect the performance of the heart; the most common of these is ischemic heart disease, this happens when there is insufficient blood supply to the heart which is usually caused by fatty deposits building up in the vessels that supply the blood to the heart.
Consequences of heart disease include angina, heart attack and arrhythmia, which is the irregular rhythm of the heartbeat.
What we can do help keep the heart healthy
Living a healthy lifestyle which consists of eating a proper healthy diet and exercise will help reduce the risk of heart diseases, being active and having a daily exercise routine is the best way to keep the heart healthy.
Lack of physical activity is thought to cause over a third of all deaths from heart disease, it is recommended by health experts that we should have 30 minutes of moderate exercise at least 5 days out of 7.
These 30 minutes don’t have to be done all at once; they can be split over the day into smaller more manageable time slots to fit in with even the busiest schedules.
What is moderate exercise?
Moderate physical exercise is any activity that makes you feel warm and slightly out of breath, but bear in mind that this doesn’t mean gasping for breath to the point where you feel uncomfortable or wheezy.
Physical exercise can be going for a work out at the gym, running, aerobics workout or just everyday activities such as walking and even housework.
Exercise not only benefits the heart and reduces the risk of disease but it also will help to keep the cholesterol level low, improve the circulation, help you sleep better and improve you overall general wellbeing.
People of all ages can benefit from exercise as part of the daily routine but if you suffer from any major illness or have breathing difficulties then it is wise to consult your Doctor before taking on any exercise regime. It is also important to remember to gradually build up any routine that you do slowly.
Other ways to a healthier lifestyle and a healthier heart
Stopping smoking – stopping smoking not only reduces the risk of heart disease but also other diseases such as lung cancer, it is never too late to give up and within weeks of giving up you will see improvements in your health.
High blood pressure – having high blood pressure increases the risk of heart disease, but changes to lifestyle can help reduce high blood pressure by reducing the amount of salt in your diet and learning to relax more and reduce stress.
Moderate drinking – in people over the age of 40 not drinking excessively can help reduce the risk of heart diseases. A safe limit for men is drinking no more than 3 units per day and for women 2 units per day.
Eating a healthy diet – eating a range of foods which ensure you receive all the necessary vitamins and minerals can help in the prevention of heart disease and other illnesses, a lot of people could benefit from eating more starchy carbohydrates such as rice, potatoes and bread and eat less saturated fat.
Healthy Lifestyle: Setting Goals
Health & Fitness
Now that you have made the decision to live a healthier lifestyle and become fitter the important thing to remember is to stick with your routine so that it becomes second nature.
It doesn’t matter whether you’re just starting out on an exercise plan or if you are building up a plan you already started, it is very important that you have goals in mind, it always helps to keep a journal of your exercise routine and plan ahead.
Write down how many minutes you do per exercise and set realistic goals for the coming week or month. Try to increase the amount you do per week, if you are following an exercise plan that includes repetitions then try and increase the repetitions by say 5 a week.
For example if you did 25 sit-ups when you first started your plan then try and increase this by an extra 5 every week.
Am I working hard enough?
You may often wonder am I doing enough exercise; there are several ways to know if you are working hard enough at your routine.
Precautions you should take
If you are ever worried about your health particularly when exercising then stop exercising immediately and if the problem continues then make sure you visit your Doctor.
If you haven’t warmed up properly beforehand then you can experience muscle cramps during your exercise routine, make sure you get into the habit of doing warm up exercises at the beginning of your routine and cooling off exercises at the end.
Sometimes while exercising you may feel light headed especially if you are doing sit-ups or an exercise similar, if this occurs then stop the exercise for a few seconds and usually this will pass.
If you find yourself frequently light headed during exercise then check it out with a Doctor before continuing your exercise routine. Warm up routines and cooling down after exercise are just as essential as the actual routine and they should never be skipped.
When is the best time to exercise?
Your routine should be fitted in with your lifestyle but there are times when you shouldn’t exercise
Now that you have made the decision to live a healthier lifestyle and become fitter the important thing to remember is to stick with your routine so that it becomes second nature.
It doesn’t matter whether you’re just starting out on an exercise plan or if you are building up a plan you already started, it is very important that you have goals in mind, it always helps to keep a journal of your exercise routine and plan ahead.
Write down how many minutes you do per exercise and set realistic goals for the coming week or month. Try to increase the amount you do per week, if you are following an exercise plan that includes repetitions then try and increase the repetitions by say 5 a week.
For example if you did 25 sit-ups when you first started your plan then try and increase this by an extra 5 every week.
Am I working hard enough?
You may often wonder am I doing enough exercise; there are several ways to know if you are working hard enough at your routine.
- Your heart should be beating faster than normal during exercise, but it shouldn’t be racing.
- Your breathing is deeper than usual but it is not rapid.
- Your body feels warmer than it usually does and you might be sweating a little but not enough to be dripping with sweat.
- You feel comfortable while exercising and feel that you could go on at the same level.
- You are able to carry on a conversation while exercising without having to gasp for breath.
Precautions you should take
If you are ever worried about your health particularly when exercising then stop exercising immediately and if the problem continues then make sure you visit your Doctor.
If you haven’t warmed up properly beforehand then you can experience muscle cramps during your exercise routine, make sure you get into the habit of doing warm up exercises at the beginning of your routine and cooling off exercises at the end.
Sometimes while exercising you may feel light headed especially if you are doing sit-ups or an exercise similar, if this occurs then stop the exercise for a few seconds and usually this will pass.
If you find yourself frequently light headed during exercise then check it out with a Doctor before continuing your exercise routine. Warm up routines and cooling down after exercise are just as essential as the actual routine and they should never be skipped.
When is the best time to exercise?
Your routine should be fitted in with your lifestyle but there are times when you shouldn’t exercise
- Never exercise straight after eating, this can lead to stomach cramps and nausea.
- If you are ill then it is advisable not to exercise.
- If you are feeling very tired don’t exercise.
- If you feel unwell, for example if you feel sick or dizzy during exercise and it doesn’t go away within a few minutes or the feelings return then stop your routine.
- If you get any pain while exercising then stop your routine and consult your Doctor before continuing your regime.
Saturday, June 26, 2010
Alcohol & Your Health – The Effects
Health & Fitness
Research has shown that drinking alcohol in moderate amounts can be beneficial to the health, for men over the age of 40 and women in the menopause having a couple of small drinks per day can help in the prevention of heart disease.
Having said this it is also a fact that over a quarter of men and one in every six women drink enough alcohol to put their health at risk.
How much is too much? Guidelines suggest that men should drink no more than three to four units of alcohol per day and women should have no more than two to three units per day, it is important to remember that these units shouldn’t be stored up and used together all in one session and go on a binge drinking spree.
What is a unit?
A single unit of alcohol is 8 grams of pure alcohol regardless of the amount of liquid the alcohol is contained in; the strength of the alcohol is measured by the percentage of alcohol per volume. To make things easier to understand one unit of alcohol is:
Alcohol dependency
People are said to be dependent on alcohol when it is drunk in large quantities and not just socially, there are a number of ways that a Doctor can tell if patients have drink problems and have become dependent on alcohol.
The Doctor will ask the patient screening questions such as the amount of alcohol you drink and the frequency, if the amount you drink, does drinking lead to problems in your social life, with relationships and at work. You are said to have a dependency on alcohol if you have experienced three or more of the following in a year:
Alcohol suppresses your better judgment; it also has an effect on your physical co-ordination, causes loss of balance and slurred speech. Drinking large amounts of alcohol at any one time is called binge drinking and can lead to coma or even death.
The long term effects
Drinking large quantities of alcohol ever week greatly increases the risk of diseases, drinking excessively is associated with:
Research has shown that drinking alcohol in moderate amounts can be beneficial to the health, for men over the age of 40 and women in the menopause having a couple of small drinks per day can help in the prevention of heart disease.
Having said this it is also a fact that over a quarter of men and one in every six women drink enough alcohol to put their health at risk.
How much is too much? Guidelines suggest that men should drink no more than three to four units of alcohol per day and women should have no more than two to three units per day, it is important to remember that these units shouldn’t be stored up and used together all in one session and go on a binge drinking spree.
What is a unit?
A single unit of alcohol is 8 grams of pure alcohol regardless of the amount of liquid the alcohol is contained in; the strength of the alcohol is measured by the percentage of alcohol per volume. To make things easier to understand one unit of alcohol is:
- About half a pint of regular strength lager, beer or cider.
- A 25 ml measure in a pub of any spirit or a small glass of sherry or port.
- 125 ml of wine.
Alcohol dependency
People are said to be dependent on alcohol when it is drunk in large quantities and not just socially, there are a number of ways that a Doctor can tell if patients have drink problems and have become dependent on alcohol.
The Doctor will ask the patient screening questions such as the amount of alcohol you drink and the frequency, if the amount you drink, does drinking lead to problems in your social life, with relationships and at work. You are said to have a dependency on alcohol if you have experienced three or more of the following in a year:
- Difficulty controlling the amount you drink.
- You often get a strong urge to drink.
- You cannot get through the day without having a drink.
- You are negligent of other activities.
- You persistently drink even though you know its causing problems.
Alcohol suppresses your better judgment; it also has an effect on your physical co-ordination, causes loss of balance and slurred speech. Drinking large amounts of alcohol at any one time is called binge drinking and can lead to coma or even death.
The long term effects
Drinking large quantities of alcohol ever week greatly increases the risk of diseases, drinking excessively is associated with:
- Loss of the brain cells.
- Epilepsy.
- Liver failure.
- Irritation of the lining of the stomach.
- High blood pressure.
- Certain types of cancer.
- Go out later than you would normally do and don’t try to fit in the same amount of alcohol, drink slowly.
- Stop taking lunch breaks in the pub.
- Have at least two days free from alcohol.
- Buy beers and wines with low alcohol content.
- Change your routine go to see a movie instead of going for a drink.
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