May 26, 2008
by Sylvia Goodman
Weight training, either using weights or your own body as the resistance, has a great number of benefits. And a good weight-lifting program can be helpful in preventing diseases such as osteoporosis and obesity. Please consider making weight training a regular part of your fitness program! Here are other benefits:
• lose weight.
• tone your muscles.
• gain body strength.
• improve athletic performance.
• prevent injury.
• improve balance.
The Rules of Weight Training
• An ideal program will work all of your muscles at least three days a week, giving yourself a day of rest between each lifting day. You may need to gradually work up to lifting three times per week.
• Warm-up using a cardio activity such as walking or riding a stationary bike for about 10 minutes and stretch your muscles before you begin lifting.
• Always breathe out while lifting. Never hold your breath.
• Exercise the large muscles (e.g., quadriceps and hamstrings) before the small muscles (forearms or lower legs).
• Exercise the muscles of the chest, back, shoulders, thighs, calves and abdominals.
• Do one or two exercises for each area.
• Start with a lower weight and do two sets of eight to 16 repetitions.
• Add one more rep (or more pounds) each week to become stronger. (For example, increase the weight and do three sets of 10, then three sets of 11 . . . three sets of 15. Then increase the weight again and drop the reps.)
• Don’t forget to stretch your muscles and cool down after you lift.
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May 25, 2008
Have you ever been so tired that you didn’t really want to take responsibility for your unhealthy eating? I have… It seems that once I get tired, the monster of bad habits preys upon me and tells me to devour a second helping of dessert. I usually succumb and use the excuse “I’m tired; therefore, my body must need more energy” when I really just need some good ZZzzzs.
Well, I think the first step in defeating this bad habit (or any for that matter) is to recognize that I have developed this habit, resolve to break it, realize when I do it, and replace the bad habit with a healthy habit. And don’t forget repeat (and break your other habits)
May 23, 2008
Today is my birthday and it’s time to celebrate! This means only one thing: birthday cake (or some kind of chocolate dessert for me:) I’m the birthday girl so I can eat all that I want, right? After all, my birthday only comes once a year. But let’s think about this. I have a rather large family: my parents, five siblings, four sister-in-laws, two nephews, and three nieces. So that adds up to 16 different birthdays (17 including mine). When I use the excuse “well, this birthday only comes once a year” I’m really multiplying that “once a year” to seventeen times a year. When I put it that way… it kinda makes me think I don’t always have to splurge on every occasion.
Well, that’s my two cents worth.
Ban bubbly drinks
The carbon dioxide in carbonated beverages can stay in your belly, causing visible bloating, says Walter Coyle, MD, gastroenterology program director at Scripps Medical Center in California. Say no to gum
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May 19, 2008
Today was a perfect day for a run. Partly cloudy, breezy, and blue sky. I ran 4 consecutive miles near the Mississippi River. It was hard (especially against the wind) but the weather made up for the hard work. I’m thinking about signing up for another 5K in June. Who knows? Maybe I’ll beat my PR (personal record).
The day I ran my first 5K I came home not only with a sense of accomplishment but also with a $100 American Express certificate! At the end of the race, after all the kids ran their “kid’s lap”, we finally got to the prizes. I was hoping they’d call my name and they did! My prize was $100 in spending money! We also stuck around and got some free leftover food:) It was a great experience!
See! It truly pays to run!
May 18, 2008
Rotate these nutritious, easy-to-find foods into your diet for a simple and tasty health boost.
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There’s a lot of advice out there about getting good sleep — it’s VERY important. We quickly adjust to being sleep-deprived, and don’t notice that we aren’t functioning at a normal level, but lack of sleep really affects us. If you’re feeling blue or listless, try going to sleep thirty minutes earlier for a week. It can really help.
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May 13, 2008
On May 3 I ran my first 5K race! The weather was pretty nice considering that there was a possibility for snow. (Yes, in May! That’s crazy Minnesota weather for ya). The race started at 8:30 am at General Mills in Minneapolis. I came in at 260 place with a time of 32min:42sec. I didn’t think that was too bad for 3.1 miles! I’m pretty proud of myself and those that ran with me. The last mile was hard (especially hills) but I made it! Running sure teaches perseverance. My first 5K was a great experience!!
May 9, 2008
We’re all guilty of these. Learn what triggers your impulse to indulge and take control.We all have the best of intentions, but sometimes we fall into hunger-induced overeating traps without even knowing it. Today, most of us know where our next meal is coming from, yet our reaction to hunger has not evolved with our convenience-centered world.
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