A Parent Volunteer Speaks Out on Behalf of Operation Pull Your Own Weight
Most of the parents who had kids attending Jefferson Elementary School (Davenport, IA) when Operation Pull Your Own Weight was active, were school dropouts themselves. Most had completed 8th, 9th, or 10th, grade before they opted out of school for various reasons. But odds are they?d been labeled “low performers” early in their careers, and by the time they?d reached second or third grade, they?d been systematically convinced that they were less talented than the ?smarter? kids in class.
By that early age these parents had already learned to see themselves as failures, losers, and odds are they stopped giving any effort to academics because if you don?t try, at least you have an excuse for failing, and you can maintain your ?cool? in front of peers. You see trying and failing in front of peers is absolutely ?uncool,? and is avoided even at the expense of shooting yourself in the foot.
Of course when they dropped out of school they found themselves saddled with menial, low paying jobs, or unemployed and on welfare, furthering the self-fulfilling prophecy of inferiority that they?d learned so well in school. Do you suppose that these parents had any desire to step in school and listen to some college educated ?teacher? say predictably bad things about their kids?
In the midst of those conditions, one of the most surprising and unplanned virtues of Operation Pull Your Own Weight at Jefferson School was that it successfully attracted a small army of parent volunteers who, according to a number of teachers, got as much out of the PYOW experience as the kids. Below is one insightful comment from one of those parent volunteers that exemplifies what the teachers witnessed. Check it out.
Re: The Pull Your Own Weight Program
To Whom It May Concern:
I began working as a volunteer with the Pull Your Own Weight Program in February of this year. Within a couple of weeks I found myself so enthused and engrossed in it that my volunteer time doubled.
The best aspect of the Pull Your Own Weight Program is the holistic approach it entails. It covers the social, psychological, and the physical needs of the individual.
The children are able to perform in this program no matter what their age, size, or economic background is. They participate enthusiastically, often asking to do more than my schedule allows time for. The sense of accomplishment and pride is apparent in their faces as they learn more and more discipline in the physical and mental challenges of Pull Your Own Weight.
Psychologically this program encourages strength of mind and a sense of self-esteem that one usually associates with a martial arts program. Weekly I watch these children learn to challenge themselves, and never once have I seen this turn into a competition between peers. These children all have a sense of giving when it comes to urging and cheering on their classmates.
The students who take part in this program show a high degree of self initiative, striving to always better their last score. They begin to understand that in many things, the only obstacle between them and success is their own attitude and effort. And through this program they learn to push themselves towards realistic goals.
The practical steps, objectives, and possibilities of attainment are all geared towards creating a situation in which the child can generate his or her own limits and see them become fact long before the interest fades. And so the interest never does diminish, because for each new level reached, the children find a new one to attempt.
Physically these children become stronger each time they use the methods offered them. They can see their own strength blossom in a rapid and understandable manner. And while they focus mainly on arm strength, they eventually notice that the strength extends to the whole child.
The program requires so little for the achievements produced that it is definitely something that should be recommended for all schools.
I urge any and all support for such a rewarding project as The Pull Your Own Weight Program. It encourages unity, self-esteem, and strength. Very few programs offer so much at one time. And the message entailed in the name itself is one that can be recognized and hailed by everyone.
Sincerely,
Devoura Lee Cooks
March 7, 1991
Jefferson Elementary School
Rick Osbourne is a Chicago based writer who currently serves as Executive Director of Operation Pull Your Own Weight, an informational web site that’s dedicated to naturally immunizing kids against obesity for a lifetime without pills, shots, or special diets. If you’re interested in childhood and obesity, then check out http://www.pullyourownweight.net any time. Osbourne is also a public speaker, and he?s recently published an e-book entitled ?Operation Pull Your Own Weight: A Radically Simple Solution to Childhood Obesity? (http://booksonboard.com/index.php?BODY=viewbook&BOOK=139219) that provides practical minded parents and educators with a simple, functional, affordable, and infinitely measurable antidote to childhood obesity.
Tags: nutrition, fitness, supplements, drinking, lose-weight, lose weight, fat, health, eating, diet
A Drink Or Two And Obesity Surgery May Prove A Dangerous Mixture
Following years of debate we are finally coming around to the inescapable conclusion that surgery is the only really effective and lasting solution to the problem of severe obesity. And it is certainly not before time!
Today obesity is probably the number one health problem in the Western world and in the US alone almost 60 percent of the population is overweight, with close to 24 percent being obese and 3 percent severely obese. Now 3 percent may not appear to be big figure but when you realize that it adds up to more than 9 million extremely obese individuals this is a fairly major problem.
In spite of the fact that more and more attention is being turned towards the problem of obesity and its cure, it is surprising how much we still have to learn about the condition, including the affect that alcohol can have on people who have undergone obesity surgery.
For a considerable time now there has been a reasonable amount of anecdotal evidence that people who have undergone weight loss surgery are affected more by alcohol but it was not until the end of last year that any real attempt was made to assess the extent or otherwise of the problem.
In a fairly small-scale study the affects of alcohol on 19 people who had undergone weight loss surgery was compared to the affects on 17 control subjects. The individuals taking part in the study each drank a small 5 ounce glass of red wine and their breath alcohol was then measured at 5 minute intervals until it had fallen back to zero.
The study found that alcohol levels reached a higher level in the weight loss patients and also that they took far longer to return to zero. Perhaps most interestingly, the study also demonstrated that just }a single|one} small glass of wine was sufficient to put the breath alcohol level in some weight loss surgery patients above the legal limit for driving in several US states.
The reason for the increased affects of alcohol on weight loss surgery patients is quite simple to understand because surgery reduces the volume of the stomach and bypasses part of the intestine, both areas of the body that are responsible for breaking down alcohol before it finds its way into the bloodstream.
So exactly what does this mean for weight loss surgery patients?
Well, aside from the obvious need to be careful and certainly to refrain from driving after drinking even very small amounts of alcohol, the implications for weight loss surgery patients do in fact go a bit deeper.
One particular problem is that alcohol is a relaxant and this causes problems when it comes to post-operative weight loss and to maintaining weight loss. As alcohol relaxes the stomach, including the lower esophageal sphincter, and the intestine, patients who enjoy alcohol can eat more and the presence of alcohol effectively counters the affects of surgery. As if this were not bad enough a significant number of people are more socially active following surgery and this generally means an increasing consumption of alcohol.
There will still need to be a great deal more research carried out of course but, in the end, the fact is that people who have undergone obesity surgery need to be aware of the risks of alcohol and act accordingly.
GastricBypassSurgery.info provides information on all aspects of gastric bypass surgery including the cost of gastric bypass surgery
Tags: weight-loss, vitamin, eating, weight loss, fitness, diet, supplements, dieting, nutrition, lose weight
Lose Fat by Choosing The Best Weight Loss Plan For You
Are you sick of the hype? Wondering what diet products really work? The fact is, most of them do. It?s simply a matter of finding what works for you. In general, the best diet plan is a healthy balance of low fat and high protein foods, plenty of fruits and veggies, and a little bit of sweets and fats. You can also never underestimate the importance of those eight glasses of water a day. If you have trouble getting in the recommended amount of water, try having water instead of a soft drink at lunch, or keep a Nalgene bottle with you throughout the day. Combine all of this with some moderate exercise, and you’ll be good to go! The fact is, that fundamentally the only way to lose weight is to burn more calories than you consume.
So, what is the point of all of those products and how to plans, if all you really have to do is exercise off more than you eat? Those plans and products are designed by experts to optimize your calorie burning capability and help you lose weight. A program like the South Beach diet is ideal for converting yourself into lifelong sustainable eating habits. Meanwhile, other free diet plans online like the cabbage soup diet are a great way to lose a few pounds quickly for short term diet goals. These diets work for very different people who have very different goals. It depends on how fast you want to lose how much weight. There are websites chock full of recipes, tips, advice on products and weight loss supplements, all at your fingertips.
How do you know if a low carb diet is right for you? Will the cabbage soup diet give you the long term results you’re looking for? Is the South Beach diet a good way to combat obesity? These are questions you may be asking yourself, or the websites and free diet plans that you are consulting. There are so many diets out there that it?s difficult to determine which will work best for you. It is very easy to listen to what worked for a friend or co-worker and expect the same results. Unfortunately, those are unrealistic expectations.
The best way to approach a new diet or decide what program is best for you, is to take some very basic things into consideration. For example, it?s important to ask yourself what you want to accomplish with the diet? Consider whether or not the diet you are looking for is for short term or long term goals. If you just want to fit into an old pair of jeans, something that quickly sheds seven to ten pounds might be what you’re looking for.
In addition, you should never commit to something that is going to make you miserable. If you hate tuna fish, eating nothing but dry tuna for two weeks is not going to be something you can stick to! Be realistic about what you are willing to take on, and what you can sustain. Remember, the best diet program for you will not seem like a sacrifice, but instead, merely a change of pace.
There are many products available to help you lose weight. There are
supplements, diet plans, programs and online support systems to
help you manage your eating habits and measure your weight loss progress. Some
of these companies provide support and help with your dieting program. We can
help you by providing you with a free list of our recommended best sources for
effective weight loss products and services. To view our list of recommended
sources to help you lose weight or to read
more articles about dieting visit: Recommended Weight Loss & Diet Resources Online.
Carrie Reeder is the owner of eZerk, an
informational website with articles and the latest news about various topics.
Tags: lose-weight, supplements, drinking, eating, diet, fitness, lose weight, health, weight loss, dieting
Lessons From Janet Jackson’s Weight Loss and Diet
The recent publicity over Janet Jackson’s weight gain, and subsequent weight loss campaign, also aroused a lot of public opinion and comment. Not surprisingly, given the superstar status of the singer, for me the star of the Jackson family, and the size of the weight reduction she supposedly achieved over a 4 month period.
Janet Jackson is reputedly a yo-yo dieter, someone who has phases of dieting followed by putting all the weight back on. That can never be good for long term health for anyone, and that surely goes for Janet Jackson too. But, she was overweight by the accepted measures that are used by the medical profession today, and she knew it. So she set out on a weight loss campaign, as millions of people around the world do, every year. Only in her case, and on this occasion, she was successful in losing weight.
Cause of Janet Jackon’s Weight Gain
Many have speculated how and why Ms Jackson got so heavy in the first place; depression, stress and all the usual reasons have been suggested by various commentators. Some excused that it was her stressful superstar existence that caused the recent problem, and the eating disorders that have been reported on in the past. Maybe, maybe not; that’s her business really. Stars in the public limelight do have stresses that may be different to other people’s stresses. But there are millions of people not in the limelight who are overweight and may be tempted to blame stress.
Of course, it could be that Janet Jackson just felt like letting herself go for while, and let the weight drift upwards, without feeling any real incentive to keep it under a tight rein. Then one day felt the effects of being too heavy and thought: “That’s it, I’m going to lose weight.”
Unless Janet Jackson has a medical problem, then being overweight was simply caused by consuming too many calories compared to the energy she was expending each day. That is the case with almost all overweight and obese people. So, once that decision was made to get back to what she thought was her best weight, she had to set about reversing that situation. In other words, strike a better balance between exercise and food consumption.
If the figures that we read at the time were true, Ms Jackson lost weight at a rate well above the “safe” rate suggested by most doctors. She was losing nearly 4 pound a week over the period of 4 months, about double the recommended weight loss rate. But how was she able to do it?
How Janet Jackson Lost Weight
If reports are to be believed, Janet Jackson just did what all the books and experts tell overweight people to do. On the one hand, she had a controlled diet; on the other hand, she had a systematic exercise programme. Now, any of us can do that, but most of us do not. We spend billions of dollars a year on special diets and weight loss plans, and just keep getting heavier. We know what to do, but just don’t do it.
In Ms Jackson’s case, she did it. To simplify things, she had the motivation to lose weight, despite the effort and self control that was required. If anyone has the motivation, they too can lose weight. There is enough free information to enable anyone to get those pounds off, and to bring their BMI down to a healthy level.
When Janet Jackson’s weight loss success was reported, many people dismissed it, saying “oh, it’s alright for her, she can afford a personal fitness trainer and personal chef.” That, though, is not the point. She could have done the same without the personal chef or trainer; she just happened to take advantage of her wealth to outsource two important features of her weight loss campaign. Surely she would have been too busy to count out her calories every day? Most of us are not, although we may claim to be. And we can all exercise and go to the gym, or just exercise at home, or walk the streets, beaches or fields to burn off those calories.
The simple fact is, Janet Jackson was inspired, for whatever reason, to lose weight, so she did what was necessary. Some say it was to get to looking slim and sexy for a new album, but that does not matter. What does matter is that she found the motivation to reduce her weight, and took seriously to the task with a high level of endurance.
I suspect that for millions of people, motivation is the missing link. Find that inspiration, that motivating factor, and you could be shedding the pounds at a healthy rate suggested by your doctor.
This diet article was written by Roy Thomsitt, owner and part author of the Routes To Self Improvement website, where you can find many articles on weight loss, plus Motivation and other personal development topics.
Tags: fitness, exercise, nutrition, health, weight loss, lose-weight, diet, vitamin, fat, lose weight
America is Obese
America is obese. While most of the world is suffering from food shortages America gets fatter. Many weight loss plans come and go. Some plans have been a main stay in America for years. From our highly processed food at the grocery store to trips to fast food restaurants America is fighting a losing battle against huge caloric intake and food that does not process well in our bodies.
America is addicted to sugar and desserts. While the practice of physical exercise has fallen short the practice of over eating has gained huge popularity in this country.
Weight watchers, Jenny Craig, South Beach Diet, Adkins Diet and Nutri-system are but a few
of the diet plans offered to the public. Weight watchers and Jenny Craig offer preplanned
and measured food for the consumer. Jenny Craig offers a months supply of food for almost
$300.00. Weight Watchers offers plans for food intake measured on a point system.
Nutri-system offers food plans to the consumer. Their food is prepackaged and sent directly
to the consumer. The low-carb and no-white diets offer plans that screen food that will tend
to make you gain weight.
There are many plans that include pills that will induce weight loss. There are plans that
begin with an internal cleansing of the body. This may include a liver and colon detoxification
process. Pills are offered to reduce the flu like symptoms that involve the results of
the detoxification process. There are pills offered to increase metabolism and therefore
increase the burning of calories. Some plans offer food lists that give negative or positive
reactions according to your blood type. You are encouraged to eat the foods that effect your
body in a positive manner.
One type of food may have positive results for one blood type and negative results for another blood type. There are certain carbohydrates which are beneficial to the body while other carbohydrates add fat to the body and promote fatigue.
Being overweight can cause heart and other health problems. Losing weight can decrease
the odds of contracting diabetes. Lowering your weight can also decrease your chances of
contracting hypertension and all of it’s associated risk factors. Lose weight and gain
energy. Honey is better used in the sweetening process than sugar. No white diets declare
war on white bread, biscuits, pancakes and potatoes. Stay away from soda and beer and
other processed liquids.
It is difficult to eat healthy when we are confronted by candy and burger commercials and ad campaigns on a daily basis. There are many diets that are offered to consumers that are very positive. If you stay on their plan, with a modicum of exercise, the weight will come off. The plan that is most important is the plan of attack that we have in our brain and our resolve to stay with that plan for life changing results.
Stephen Graham- He has a degree in Psychology and Writes articles from his own life experiences.
http://huntn-n-fishn.blogspot.com
http://www.healthcarenewsonline.com
http://addiction-and-recovery.blogspot.com
Tags: health, obesity, weight loss, dieting, vitamin, fat, fitness, nutrition, supplements, diet
Rice Diet at Home
Diet, as a primary way to treat diseases has been used since 1939. The Rice Diet has helped in the prevention and treatment of heart disease, diabetes, obesity, hypertension, renal disease, and other illnesses. The rice diet can also be used to reduce weight. It also detoxifies the body by getting rid of excess water weight and toxins from food and environment.
The Rice Diet Program in Durham, North Carolina, was one of the first medical facilities in America to use diet as the primary way to treat diseases like obesity, diabetics and hypertension. Rice diet is primarily a vegetarian eating plan which features high-complex carbohydrates, low fat and low-sodium. People who follow rice diet program lose weight faster, safely, and effectively than any other people who follow other diet programs.
Phases in Rice Diet:
There are two phases in Rice Diet:
Rice Diet Phase I
The phase 1 program includes grains and fruits. Medical supervision is mandatory and hence it is recommended to do the same at medical centers rather than at home. The rice diet food list for phase 1 includes lean cut beef, cheese, eggs, lamb, pork, seafood, vegetables, oil, veal, tofu, nuts, and dairy.
Rice Diet Phase II
This phase includes vegetables, beans and other carbohydrates, in addition to grains and fruit. You can have fish once in a week. Meals can also be taken. Vegetarian eating habits are prescribed until you attain your goals. Non-fat dairy products, fish and lean meats can be used depending upon one?s physical condition. The rice diet food list for phase 2 includes fruits, dairy, vegetables and legumes, and starch (controlled).
Working
The Rice Diet limits salt and sodium-rich ingredients. Reduction in salt intake cause loses in water weight and you are less inclined to overeat. The main source of nutrition in rice diet is carbohydrates from fruits, vegetables, grains and beans. Saturated fats and sodium are limited. The Rice Diet Solution includes hundreds of tasty, filling, easy-to-prepare recipes.
Keep in mind that the end result of rice diet program purely depends on how well an individual follows the diet recommendations. Hence make sure that you follow it correctly.
We offer the best Rice Diet Program source. Check it out only on the Best Diet Programs Guide. Find all about diets on www.leandernet.com/Diets/Diets.php
Tags: vitamin, health, supplements, lose weight, weight-loss, obesity, nutrition, weight loss, eating, drinking
Eat Well, Lose Weight, and Save the Planet ; Visit Your Farmers Market!
I have just returned from a stay with my family in France, one of the highlights of which is visiting the local markets. I love the atmosphere, variety and sense of occasion of the French market; the experience of shopping for food is transformed from the mundane into an adventure. My children also adore the experience, and took a handful of euros and bought themselves tiny ?forest? strawberries, juicy peaches, crisp lettuce and bundles of broad beans from a wizened old-timer who had cycled down to market with just two boxes of beans from his garden.
Shopping at the local market is the happy antithesis of supermarket shopping; swap clinical lights and air-con for sunshine and fresh air, swap product-brainwashing for seasonal variety, swap fatty, salty unhealthy food for fresh healthy produce, swap wingeing frustrated children for interested ones, and swap the charmless and bored cashier for genuine social interaction, possibly with the person who grew the produce. Ok so maybe I wax lyrical about these things, but I am passionate about shopping and food, and the market gives a more fundamental link to the produce, its source, and the people who grew it. Food is central to our health and wellbeing, and shopping should be enjoyable and sociable; choosing new things, seeing a broad variety of foods laid out underneath the sunshine, touching and smelling things before you buy them, meeting interesting people who can give recipe ideas, or explain how they raise their livestock, and bumping into friends. I am so glad that the continental market experience has rubbed off on us, with Farmers Markets gaining popularity everywhere.
Using your local Farmers market has many benefits; it is a more fulfilling life experience, kinder to the environment, supportive of the local economy, and better for your health. Locally produced, freshly gathered seasonal produce is likely to be higher in beneficial nutrients than your average supermarket produce, and some of the things will even have been gathered that morning. Even ?local? produce in the supermarket will have been driven to a distribution centre before being driven back to the local area, and much produce is driven and flown half way across the world, stored in refrigerated warehouses and generally treated in ways that diminish its nutritional benefits and its ?life?. Using your Farmers Market will help reduce global warming caused by lorry and plane ?food miles.? If you take your own basket and bags you will help cut down on the environmental havoc caused by excessive supermarket packaging. After making the effort to save the planet, your health and the local economy, go continental; sit down with your well-stocked basket, sip a coffee and watch the world go by!
To find your local market in the UK log onto www.farmersmarkets.net and for more markets, farm shops, and Pick-Your-Own try www.farma.org.uk
If you live in the US then try www.ams.usda.gov/farmersmarkets/map.htm to find markets in your state, and for Canada http://marketplace.chef2chef.net/farmer-markets/canada.htm
For more information on local food, supporting farmers, and buying organic, visit www.soilassociation.org
Next week, 3 seasonal vegetables you will find in your farmers market, and what to do with them.
Au revoir,
Vikki
Vikki Scovell is a mother of two, Nutriton Advisor, Personal Trainer, Yoga Coach, and lots of other things, and is passionate about helping you get fitter, live longer and become happier. If you wish to receive her free weekly newsletter log on to http://www.getfitter.net
Fancy treating yourself? Please do visit my eBay shop selling Yoga vests and t-shirts, DVDs, books and Yoga and fitness stuff. Items will change each week, so add the address to your favourites! www.stores.ebay.co.uk/Yoga-Clothing-and-Mats
Would you like to bring health into the workplace? Get fitter now offers a corporate package, including yoga classes. Please visit www.corporatechill.com
Tags: nutrition, weight loss, dieting, supplements, vitamin, exercise, fat, health, drinking, diet
Get Rid of Cellulite Through Exercise!
Cellulite, or the trapped fat that we can never seem to get rid off no matter how we try, can actually be burned off through cellulite creams. They can, however, also be removed by special cellulite exercises being taught by beaty centers as well as registered dermatoligists to their patients who want to get rid of these cottage cheese wrinkles.
The majority of women from all over the world have cellulite. Heck, even popular stars like Tara Reid and Paris Hilton share the same beauty dilemma that you have. This is why more and more beauty clinics are offering treaments to reduce the cellulite in your body for you to be able to enjoy the liberty of donning a skimpy two-piece at the beach without having people staring at your bedimpled butt and thighs.
1. Daily Exercise
When these cellulite exercises are actually used alongside natural hormone balancing as well as the all too important detoxification, cellulite exercises can actually reduce as well as eventually eliminate the unsightly appearance of cellulite in your body. The most important way you can eliminate cellulite is by building musicle - for every pound of muscle in your body, you will burn 50 extra calories per day because your musculature will be larger and require more calories.
2. Cardio, Cardio, Cardio
The actual ideal cellulite exercises include the cardiovascular cellulite exercise. Think along the lines of walking, jogging and swimming while another type of cellulite exercise is the anaerobic muscle workout which should focus on your thighs, hips as well as the buttocks.
And while you are in the process of getting rid of your unsightly body marks you might as well invest on another cellulite banishing activity, the Vita Moor Body Wrap and the cellulite Contour Cr?me. These actually work together to be able to give you a cellulite-free body.
If done every day and correctly, you will be able to improve the circulation in your blood as well as in your lymphatic circulation. These cellulite exercises also promote detoxification of the body?s waste materials as the sweat that you produce from these cellulite exercises will help in the detoxification process as well as help you burn the excess fat in your body.
3. Hormonal Treatments
Unfortunately, doing various cellulite exercises may still not be enough to cure a person?s hormonal imbalance. Hormonal imbalance is commonly to thought of as the main reason why people get cellulite.
4. Anaerobic Workout
The second set of cellulite exercises is actually called the anaerobic workout which is of equal importance to the former mentioned set of cellulite exercises as these other set of cellulite exercises helps your body to metabolize the excess fat that is building up most especially on those parts that are quite easy for excess fat to get stuck in thus the cellulite build-up. Instead of just turning into excess fat, these cellulite exercises will help you convert the fat into actual muscle tissue. It is therefore extremely important for women who have acquired cellulite that are not actually overweight to do these cellulite exercises as these cellulite exercises help them concentrate only on the body parts that actually bore these unsightly cellulites. Great examples of these are lifting weights or doing arm lifts (bowflex is great for these).
For more great cellulite related articles and resources check out http://Cellulite-Secrets.com
Tags: lose weight, exercise, obesity, eating, health, nutrition, weight loss, fat, lose-weight, drinking
Get the Most from Your Warm-Up
Warming up before you exercise helps to prevent injuries and lets you jump higher, run faster, lift heavier or throw further. Your warm-up should involve the same muscles and motions you plan to use in your sport. For example, before you start to run very fast, do a series of runs of gradually-increasing intensity to increase the circulation of blood to the muscles you will be using.
Muscles are made up of millions of individual fibers, just like a rope made from many threads. When you start to exercise at a very slow pace, you increase the blood flow to muscle fibers, increase their temperature, and bring in more oxygen, so the muscles are more pliable and resistant to injury. When you contract a muscle for the first time, you use less than one percent of your muscle fibers. The second time you bring in more fibers, and you keep on increasing the number of muscle fibers used in each contraction for several minutes of using that muscle. It?s called recruitment. When you are able to contract more muscle fibers, there is less force on each individual fiber to help protect them from injury. Usually you are warmed up when you start to sweat.
The same principle applies to your heart. Angina is a condition in which the blood vessels leading to the heart are partially blocked so the person has no pain at rest, but during exercise, the blocked arteries don’t permit enough blood to get through to the heart muscles, causing pain. If people with angina exercise very slowly before they pick up the pace, they are able to exercise longer and more intensely before they felt heart pain. Always check with your doctor if you feel any heart pain during exercise.
Competitive athletes in sports requiring speed and endurance perform better after they warm up with increasing intensity. Warming up slowly does not increase the maximum amount of oxygen that you can bring to muscles that you need during competition. If you are a runner, skier, cyclist, or an athlete in any sport that requires endurance, warm up at a gradually increasing pace. Use a series of increasingly intense repetitions of 10 to 30 seconds duration, with short recoveries, until you are near your maximum pace. This type of warm-up increases endurance because intensity increases the maximum amount of oxygen that you can bring to your muscles, as you continue to compete, and lets your muscles contract with greater force as you begin to fatigue. You will then be able to bring in more oxygen to your muscles than you could have done without the intense warm-up.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties. For more information and hundreds of fitness reports, visit http://www.DrMirkin.com
Free weekly newsletter on fitness, health and nutrition
Tags: weight-loss, eating, fitness, health, fat, obesity, exercise, lose weight, drinking, weight loss
Combining Strength Training and Diet to Lose Weight Safely and Steadily
People who go on a diet do so for a few main reasons: to lose weight, to improve their overall well-being or both. Many people who diet for weight loss fail to lose weight or, if they do lose, fail to maintain the weight they lost.
As any fitness expert will tell you, losing weight comes down to two main factors: consuming less calories and exercising. This is so true that if someone significantly increases the amount of exercise they do but maintains the same caloric intake, they will almost certainly lose weight anyway. Forget all that you’ve heard about fad dieting - the safest and smartest way to lose weight is through combining diet with exercise.
One of the best forms of exercise to perform if you are trying to lose weight is strength training. Contrary to what you may think, strength training may be more important than aerobic exercise for weight loss because although it increases muscle tissue, strength training burns more fat than aerobic exercise. Of course, this is not to say that people who are overweight should not perform aerobic exercise - as aerobic exercise has its place in any exercise routine. However, strength training should also be included in your routine as well.
Many people - particularly women, shy away from strength training exercise as they think that strength training will cause them to “bulk up” and look unnatural. The image that many people have about strength training is probably an unrealistic one for most people. Unless you are a serious bodybuilder, you will probably not gain the amount of muscles mass that most bodybuilders have. It is important to emphasize, therefore, that if you are trying to lose weight, strength training exercise will help you to maintain the lean muscle mass that you already have underneath your body fat while you are in the process of losing weight. In the end what you will have is a greater proportion of lean body mass to body fat. This means you will be thinner but you will have the muscle and strength that you had when you were overweight.
Unfortunately, many people who go on rapid weight loss programs will usually lose a good deal of their muscle mass along with the fat they lose. It?s important to note that a significant loss of muscle mass can lead not only to lowered metabolism and a loss of bone density as well.
Conversely, strength training exercise will not only speed up the rate at which you lose weight, it has numerous other health benefits as well, including:
1) Builds and strengthens your bones - which protects you from osteoporosis
2) Increases your endurance - giving you more energy for your activities
3) Tones and sculpts your muscles - giving you a better looking physique
4) Increases your self-confidence - the better you look the better you feel!
If you are considering beginning a strength training program, don’t think, however, that you need to workout in a gym for hours at a time to get the benefit that strength training offers. Significant benefits can be gotten with consistent workouts lasting about 30 minutes each time and performed 2 -3 times per week. An easy way to begin is to train with simple weights in your home.
The most important thing you will need to keep in mind about weight loss is if you want to lose weight effectively and keep it off, including some form of strength training exercise in your routine is essential not only to your overall weight loss program but also to your general health and well-being and the way that you age as well.
Furthermore, by combining strength training exercise and taking full control of your eating habits, you will begin to lose weight the best way possible - safely and steadily.
Patricia has been interested in health and fitness since the early 70’s and takes a no nonsense approach to weight loss
Strength Training & Fitness
Tags: nutrition, drinking, supplements, lose-weight, lose weight, eating, vitamin, fitness, fat, diet