Heart healthy eating and exercise equipment,easy gluten free chicken recipes for dinner vegetarian,fastest fat loss bodybuilding - Reviews

Keeping your family's heart healthy and beating strong involves healthy habits like eating healthy, fresh, low fat foods and daily exercise. Serve vegetarian meals and skip the meat; your child can get plenty of protein from 1% milk, non-fat yogurt, beans, peanut butter, and tofu. Danny Cahill, portrayed in the article as a failure, started at 430 pounds, and his current weight of 295 is still 130 pounds below starting.
Amanda Arlauskas had a starting weight of 250, and she’s keeping off 74 pounds with her current weight of 176. Reducing fat in your diet? Benefit of replacing saturated fat with vegetable oils was overestimated!
To learn more about putting your diabetes in remission, call 952 835 2132 and talk to a Registered Dietitian about your specific situation.
Knowledge of appropriate foods and beverages needed for weight loss and diet of patients in an obesity clinic Kaufer-Horwitz, M., et al. If someone you love is trying to lose weight, you want to support their efforts to get healthy.
Oh Halloween – what a fun time: Parties and costumes and trick-or-treaters and brightly colored sweets everywhere! A recent study reported in the Journal of the American Medical Association found that weight loss results from low carb and low fat diets were similar after one year.
National physical activity experts report that workers today are burning an average of 120 to 140 fewer calories a day than workers in the 1960s.
Your body can absorb the nutrients in the food more readily, since it is broken down better.
A British study shows taking a short, brisk walk can reduce the amount of snacking you do at work. February is Heart Health Month, which makes it a great time for individuals to evaluate their lifestyle and how it may be contributing to or harming their heart’s wellbeing. We Minnesotans are used to the snow and cold of winter, but this season has seemed especially brutal, hasn't it? The below-zero windchills and heavy snow make it feel easier to stay indoors and eat at our desk than to go out or go home for lunch. Dieting can be frustrating when the scale is not showing a decrease in pounds or the weight is not staying off.
Here's another great OPTIFAST success story!In her late twenties, Elizabeth began taking a new medication which caused her to rapidly gain weight. Researchers have found that people who are overweight have an increased risk of loss in brain volume, which could translate to decreased mental function later in life. If you need a little extra help keeping track of your daily food intake and planning meals, we have some technology suggestions that can help! The habit of snacking appears to be more common now than several decades ago, and it could be affecting people's waistlines. A study found that if you are over the age of 35, drinking two cups of water before every meal is an effective weight management tool. You may have heard in the news recently that the American Medical Association designated obesity as a disease. Patients and friends have been telling me about using these "milks" for their morning shakes.
Learn how Bethany Village caters to the whole person, emphasizing your physical, social, mental and spiritual well-being.
The blog has been tremendous, as it discusses about the fact of laughing badly for the seniors, who could forget laughing as they grow old. As you pursue writing a memoir, you will find that storytelling is a fun and fulfilling life-skill. Bethany Village resident Elinor Thomas, 89, felt that tug of nostalgia and she did something about it.
Last year, Friends and Family produced Bethany Cooks, a collection of favorite recipes from Bethany residents and staff ($15 in the gift shop). Something as simple as a sing-along, bingo or a trivia game can enhance memory, encourage socialization, help relieve depression, encourage creativity and expression and stimulate ears, vocals chords and facial muscles. Bethany’s 15-member Life Enrichment Team, which has more than 150 years of combined experience, provides our residents with hundreds of activities, events and educational opportunities each month.
The need to reach out and help others doesn’t disappear with retirement-community living, which is why Bethany makes a concerted effort to get residents personally involved in the community. Meeting residents’ physical, emotional, spiritual, intellectual and social needs as well as their need to engage with and serve others is what life enrichment is all about. Make mashed potatoes with low-fat milk, unsalted margarine and roasted garlic, curry powder or paprika. When preparing a Mexican recipe, such as guacamole or filling for tacos and burritos, add cumin and lime juice instead of salt. When making oven-baked fries, sweet potato spears or onion rings, sprinkle with garlic powder and cumin or curry powder. It’s that delicious time of year when we can enjoy all the colors, flavors, aromas and textures of the fall harvest. Each March, the Academy of Nutrition and Dietetics (AND) urges Americans to recognize the importance of making informed food and nutrition choices. From my perspective as a dietitian at Bethany Village, I encourage you to add color to your meals. Here are some tips and a chart to help you make healthy choices – during National Nutrition Month and in the months to come.
Dried and frozen fruits and those canned in water or their own juice are good options when fresh varieties are not available. Antioxidants that may offer anti-aging benefits, help with memory and urinary tract health, and reduce cancer risks. Flavanols are type of phytochemical found in cocoa (as well as in apples, tea, grapes and red wine). The latest study, conducted in Italy, involved 90 elderly participants with mild cognitive impairment. The higher air temperatures put a lot of extra stress on the body; especially for the actively aging.
Cool down completely: even after exercising at a indoor gym, your body temperature is elevated above its normal state. Morning or night: plan to workout in the morning or evening to avoid the higher temperatures. Know your medications: some medications can be adversely affected when your body temperature rises.
Understand your medical status: if you have been ill, had surgery or are on new medication, check with your doctor on recommendations about exercising in higher temperatures. Reduce your workout time: if you know high temperatures are going to be present, reduce your workout time by a few minutes or cut it in half until the heat drops off. A walking club begins typically by identifying 3-5 people who can help promote and encourage the club and participation. We are amongst a cultural shift though where being fit and healthy is something incredibly important because of the vast health benefits. The American College of Sports Medicine, the largest sports medicine and exercise science organization in the world, has physical activity guidelines that it updates periodically describing how to improve ones physical health through exercise. One of the best things you can do is sit down and really think about what it is you want to accomplish. Break up your routine: ACSM recommends at least 30 minutes of moderate activity on most if not all days of the week. Have you noticed the cultural shift that recognizes that being fit and healthy is something incredibly important because of the vast health benefits?
If you are unsure where to start, talk with a reputable exercise professional, preferably an exercise physiologist. Group exercise can take place in a number of settings including community (local centers and churches), hospital, and workplace.
You can add ground flax seeds into a fruit smoothie or a on top of their favorite cereal or salad. The holiday season is no exception and is actually a great opportunity to show them how much you care. It is easy to make poor food choices when faced with all those sugar-covered treats — especially at Halloween parties. Also, the food is exposed for a longer period of time to enzymes in your mouth that help break down fat, improving digestion.
The Framingham Cohort Study looked at the health of 5,036 people living in the United States. If you are planning a vacation, do you map out the route or program it into your GPS before you get in the car? Croix Orthopaedics, every 15 pounds of excess weight puts 100 pounds more pressure on the body's joints.
Be mindful, though, that eating your lunch at your desk can have negative consequences for your diet.When we eat at our desks, we are often distracted by email, phone calls and other interruptions. They claim this forces the body to use its fat reserves for fuel instead of the carbohydrates quickly available from a pre-workout meal or snack.
Focus instead on getting a much more manageable 30 minutes of exercise, five times per week. The problem is that we consume most of our protein at dinner time when we should be eating the most protein during breakfast to start off our day. The study included a control group, a group of subjects who ate three high-protein meals each day, and a third group who ate high-protein meals six times a day. My name is Rachel Abshear, and in addition to being a certified activity consultant and certified aging services professional, I am a certified laughter leader! If you have a computer but dislike typing, consider using a speech-recognition software program that lets you dictate into a microphone attached to your computer. You can write your story on paper and hire someone to transcribe it later if you want a typed version.
If talking your story is more your style, use an audio device or video camera to record your story. Because Elinor prints only the number of books she needs at any given time, her costs remain manageable. And who helped organize the 150+ recipes and pictures for publication, plus run a contest to name the cookbook? Do you want to write a short paragraph about why you have included each recipe – perhaps recall some of the memories attached to the dish? As you pull together recipes, check to be sure you have all the ingredients that are used listed and that all the ingredients listed are in fact used in the instructions. Don’t forget the cooking temperature and time as well as the suggested number of servings.
Check some of your favorite cookbooks and food magazines to see how recipes are written and pick a simple format you like. If you are writing to family members to ask for recipes, include a sample recipe format for them to follow and ask them why they chose the recipe they are sending you.
If the you or the person you are asking for a recipe doesn’t have an email account, send a self-addressed stamped envelope along with your request. And if you are a family member or friend helping an older adult transition to retirement-community living, it’s a question you will hear time and time again. Activities, entertainment, social clubs and speakers give residents the opportunity to continue lifelong interests and explore new pursuits. Art and crafts activities provide opportunities for self-expression and creativity, improve coordination and flexibility, build confidence, provide a sense of accomplishment, relieve tensions, and improve fine motor skills. Residents themselves initiate and lead some of our most popular activities, including a book club, veterans group, golf group, and Bible study.
We use food both for nourishment and to enjoy and celebrate important aspects of our lives such as friendship, holidays and special occasions.
It is a time we seem to outdo ourselves when it comes to food preparation… not just large, elaborate meals but a smorgasbord at numerous parties and events. Cook more meals at home using less processed foods and limiting high sodium ingredients such as salt. Among all the fruits and vegetables available right now, the apple is arguably the most universally popular – and versatile. Launched in June 2011, MyPlate replaced MyPyramid as the government's primary food-group symbol.
Naturally, when findings such as those from this recent Italian study hit the headlines, people pay attention. I am really excited to be able to meet everyone at Bethany and help out in any way that I can. Exercise itself elevates our core body temperature and with the additional high temperatures, this can lead to heat illness.
Even the air conditioning in a car is sometimes not enough to keep us completely cool when the sun is shining on us.
Even if you don’t feel thirsty, have a water bottle filled and ready so you can sip on it. Before venturing outside, make sure to completely cool down by drinking water, wiping sweat off the skin and resting for 5-10 minutes or more if needed. Even if exercising in an indoor gym, try to select a time that gives you a better chance of staying as cool as possible. If you walk by yourself, have you ever wondered how you can get a group together either at work or in your community like Bethany Village to walk with you? Creating a flyer with unique name for the group, having predetermined route information and times and contact people for the group is very important. If you need more information on getting a club started, the American Heart Association has resources to further help you get started.
Current recommendations encourage at least 30 minutes a day of physical activity, either cardiovascular exercise, resistance training, or both 3-5 days a week for a healthy adult. Weight loss, strength, endurance, activity specific exercises; whatever you can think of that will dictate your plan of action. Once you have done this, look at that calendar and find time blocks for at least 30 minutes of exercise on most if not all days of the week. They can help set up a program to meet your time requirements if you are having difficulty doing it yourself.
Benefits of ExercisingExercise is associated with lower all-cause mortality in healthy individuals, as well as those with chronic diseases, diabetes, and older adults. Exercise helps the heart, both by improving exercise capacity and reducing the risk of heart disease and premature death.
But it’s still completely possible to enjoy yourself at the party, without going overboard on empty calories. Often we consume our meals quickly without thinking about them, enjoying them or even really tasting them. After years of being confined to a wheelchair due to her weight, she was able to reclaim her life. The review found that consuming dairy products was related to increased insulin production, a healthier body weight and decreased body fat. The carbohydrate is partly from lactose (milk sugar), which is digested differently than sucrose. Madan Kataria, who developed the concept in order to bring the benefits of laughter to his patients. With some editing help from his wife, Linda, also a retired teacher, Jeremy, 69, has devoted mornings over the last two years to writing his memoir, The Waters Always Parted (named from a snippet of dialog in the novel Gilead by Marilynne Robinson).
The book’s oversized-type makes it easy to read for those who, like Elinor, have macular degeneration. Are you going to look back several generations or focus more on your immediate family and the recipes they would remember? For more than six decades, the men and women of the Air Force have been models of integrity, service before self and excellence. Residents make new friends, grow physically and mentally, and preserve or improve independence. And members of Bethany’s championship Wii bowling team are always eager to teach others how to play. In this case, it's important for siblings to talk with each other and come to an agreement on the best course of action for Mom and Dad. Everyone usually has a favorite food or two along with some cherished food memories.My name is Cathy Bourquin and I am a registered dietitian. So how can you resist temptation to partake in excess or completely ignore good dietary habits? Color and texture also give us clues about whether or not a food is safe to eat.Aroma is also a key component of taste.
The government expert committee that drafted the latest set Dietary Guidelines for Americans coined this acronym to describe the two food ingredients that contribute the most calories and the least nutrition to our diets. It is an easy-to-understand visual featuring a plate divided into four sections: fruits, vegetables, grains and proteins as well as a glass representing low-fat dairy products.
Flavanols may benefit the brain as well by helping to improve blood flow or working on the structure of the brain to preserve neurons.
Each group drank an assigned amount of a dairy beverage containing cocoa flavanols over an eight-week period. I have been working within senior living communities for the past four years in a fitness and wellness capacity. It’s important to me to teach about fitness and wellness, create fitness programs to help the individual, and encourage each participant to do the best they can. Just walking from the car to the gym can sap our energy even for the most dedicated exerciser. The elevated body temperatures also trigger a unique physiologic effect by diverting blood to the skin to cool it. It’s important to pick consistent times through the week and allotting specific days of the week. Sending out emails, flyers, putting information with pay stubs, using work place specific websites to promote work site wellness, holding meetings, spreading by word of mouth are all ideas to generate interest. We work 40 or more hours a week, have meetings to attend, possibly have children or grandchildren, have errands to run, meals to cook, doctor visits to go to, etc. The problem for many of us is finding time to make exercise an integral part of our busy lives. Here are some of the best (and worst) gift ideas for your loved ones working towards a healthier lifestyle.
These include irregular sleep patterns and unhealthful diets in addition to extended periods of inactivity.
I started volunteering in a retirement community when I was 14 years old and I fell in love with the job.
First, however, she wants to market The See-Easy Large Print Cookbook to Walmart and local bookstores.
It's especially hard for the sibling who lives the farthest distance from Mom and Dad and the other siblings.


You may not be able to balance your diet every day, but over the course of several days about 45% to 65% of calories should come from carbs, about 20% from protein and about 20% to 30% from fat.2. Here are some ideas from various sources and one or two may inspire you to avoid holiday binging:Remember, the holiday season should be enjoyable, and fine food is one of the pleasures of the season. Fruits and vegetables also contain essential vitamins, minerals and fiber that may help protect you from chronic conditions including stroke, cardiovascular diseases and certain cancers.
Chemicals in food that dissolve in the air can be detected by the smell receptors in your nose. Over-consuming SoFAS displaces important nutrients (such as calcium, vitamin D, potassium and beneficial fats like omega-3s) and also raises the risk of obesity, diabetes and heart disease Solid fats, whether from animal products (saturated fat) or from vegetable oil that has been hydrogenated (trans fat), are found in foods ranging from hot dogs to french-fries and ice cream.
MyPlate is a great tool for helping people remember what foods they should be eating and how much should be on their plate.
The study authors are quick to note that more research is necessary to fully understand the role of cocoa flavanols in health. Prior to this I worked as a Personal Trainer in Kettering for three years at the Trent Center. Each Fitness Center participant will learn how the machines operate and why they are doing the exercises they are doing. This bodily mechanism though takes blood away from the muscles which also increases the heart rate and blood pressure. If reluctant to start an exercise program, this may be the way to go so that you develop adherence to working out. Making it a point - a conscious effort - to exercise and stay healthy is the best thing you can do. Tips for ExercisingDrink plenty of fluids before, during, and after a workout. Warming up and cooling down are important parts of every exercise routine.
A study in an obesity clinic examined the relationship between knowledge of appropriate foods and beverages needed for weight loss and the actual diet of patients seeking obesity treatment. I spent two afternoons a week with a reclusive resident who was blind, deaf and had insulin-dependent diabetes.
In honor of those who served, Bethany will celebrate the birthday of the Air Force on Friday, September 16.
This brother or sister wants to be involved, but feels guilty because it's hard to get home and be present when important decisions are made. Your body needs nourishment throughout your waking hours, but that doesn’t mean you should eat non-stop all day! Instead of depriving yourself, allow yourself to indulge in foods that make your holiday season meaningful.
For example:Many yellow and green vegetables are good sources of phytochemicals that may help prevent age-related macular degeneration, a leading cause of blindness in older people. People who have or are at risk for high blood pressure and heart disease, are 51 or over or are African American should aim for only 1,500 milligrams a day.
As you can see, MyPlate is a circle with four colorful sections devoted to fruits, vegetables, grains and protein. The good news is that a recent study found that the flavanols found in chocolate might help improve memory loss.
Participants who had consumed more of the beverage showed significant improvement in cognitive ability and memory. In the meantime, savor good-quality chocolate in moderation as part of a well-balanced, calorie-appropriate, nutrition-rich diet. These tips apply to everyone, from residents at Bethany Village to that young runner training for her first marathon.
The higher temperatures can also bring higher humidity levels, which prevent the sweat our bodies create from evaporating increasing body temperatures even more.
Picking a walking route, either around work or at a local park, is very important because you need to determine the length and amount of time spent walking. It’s your responsibility to take care of your body so you can have a long, healthy and functionally fit life.
The study found that although the patients recognized what an appropriate diet plan included, they did not consume an appropriate diet for weight loss.
The other siblings need to make an effort to keep the out-of-towners involved through phone calls and emails.
Meaningful relationships and activities create pleasurable anticipation, and so does a good meal, especially in the company of others. Aim for three balanced meals a day with small morning, afternoon and evening snacks such as fruit, low-fat yogurt or even a small piece of high-quality dark chocolate.
While it’s not that difficult to control how much salt you cook with or sprinkle on food, it is very challenging to avoid salt in the processed foods that make up a great portion of the American diet. Sugar occurs naturally in some foods including fruits and vegetables, milk and some grains.Nutrition experts recommend that SoFAS account for no more than 5% to 15% of total daily calories. Fruits, vegetables and grains make up three-fourths of the plate; protein is limited to a smaller wedge.
Lemon juice is available in a spray bottle, which makes it very convenient to spritz apple slices!Do you have a favorite apple recipe? I grew up in Kettering, so coming to Bethany has been a little bit of a homecoming since I live in West Chester and previously worked in Cincinnati. The distance of the route can also determine a caloric burn some participants want to achieve.
Exercising in very hot or cold temperatures can pose a hazard if you are not prepared. When exercising, listen to your body for warning symptoms, such as pain, numbness, or trouble breathing. Treatment approaches should include tools that help patients implement their nutrition knowledge. And make an effort to keep your exercise schedule on track Survey the entire table before you take any food.
This finding doesn’t mean that chocolate lovers can now consume as much of the sweet treat as they want.
If you struggle to make exercise a habit, seeing a time and day can serve as a motivational cue.
For these people, we strive to provide an alternative meal option best suited to their needs and in compliance with their wishes.When I began working at Bethany 16 years ago, I wanted a flexible part-time job that would allow me to spend some time with my young children. Carrying extra weight takes energy – and that means less energy for you to do the things you enjoy.
Decide what foods are worth eating and what can be ignored, and then stick to that decision.
The brain puts together information from taste and smell receptors (along with information about appearance, texture and temperature) to produce an overall flavor sensation.Try this experiment.
The American Heart Association recommends no more than 100 calories a day from added sugar for most women and no more than 150 calories a day for most men. From its beginnings as the Wright brothers' testing field, WPAFB has evolved into headquarters for Air Force worldwide logistics, systems development and procurement, aeronautical engineering.
Here is what you should know about the latest news on what may be your guilty pleasure – chocolate. IntroductionTo enjoy a long and healthy life, everyone should make wise lifestyle choices that include eating a healthy diet, exercising regularly, and maintaining normal weight. Currently, she consults with organizations serving older adults on issues of aging and strategic planning. Today Wright Patterson is an almost $60 billion enterprise equivalent to a Fortune 34 company. So regardless of how far away you live, you can still learn about options being considered for your elderly parents. It is so inspiring to watch people work together to overcome emotional and physical setbacks, to accomplish personal goals and to genuinely enjoy their life.When I am not at work, my husband and I are enjoying our lives in a country setting near Bellbrook, Ohio.
Check the ingredient label on packaged foods to find added sugar, which goes under many names. If you are worried about making time for your family, think about some activities that can involve them. The combination of inactivity and eating the wrong foods is the second most common preventable cause of death in the United States (smoking is the first). Most research on the benefits of exercise focuses on heart protection.
In addition, WPAFB is home to an extensive research laboratory complex, education center and medical center. Use the thumb and forefinger of one hand to pinch off your nose and prevent volatile chemicals in your mouth from reaching the smell receptors in your nose. You can also print these lists.MyPlate also conveys some new advice, based on the 2010 Dietary Guidelines for Americans, which were released earlier this year. As her 25th anniversary with COA approached, the staff wanted to give Arlene a gift; instead, she asked them to let her think about a way she could give back to them. Keep your percentage of carbs, protein and fat the same – just reduce the total amount of food you eat. With 200+ options and a variety of convenient packaging to make fruits and vegetables easy to store and easy to serve, there’s bound to be something to please everyone!Will you use these tips this month in your grocery shopping? In addition, studies are reporting that even people with heart disease may gain important benefits from exercising, though they need medical clearance and special precautions. Evidence suggests that our genes evolved to favor exercise. Find a comfortable spot across the room and focus on people instead of eating.Watch your portion sizes. Replace them with lower-calorie, nutrient-rich vegetables, fruits, whole grains, heart-healthy vegetable oils, and fat-free or low-fat dairy products.Have these tips helped you identify SoFAS in your diet?
In other words, during prehistoric times, if a person couldn't move quickly and was not strong, that person died. Comment on your success in cutting back on SoFAS in your daily meals.Click for more information on healthy cooking and eating.
Since 1997 (the Air Force’s 50th anniversary year), WPAFB has hosted the official Air Force Marathon on the third Saturday in September.
On a positive note, however, many fast food and quick-service places are now offering lower-calorie options.4. After 10 or 15 seconds, take your hand off your nose, continue chewing the jellybean and breathe normally.
Is it really worth it to give in to short-term enjoyment only to diminish the pleasure of the rest of the celebration? Can you determine the flavor of the jellybean now?It is estimated that more than 2 million Americans have a smell and taste disorder. In one trial, exercise more than doubled the likelihood of not smoking after 12 months, but more research is necessary due to the limitations of other studies. She appreciates the value of the Art Center, giving Bethany residents opportunities to create, engage in, and view art, and the friendliness of the Bethany community during her visits.In addition to opportunities in the Cincinnati area, Arlene has displayed her photographs in Boston, Washington, DC, Montana, Great Britain, the Middle East, and Sri Lanka. Trials are underway to assess the effects of exercise on nicotine cravings and smoking cessation. The marathon course traverses historical places across WPAFB such as the Air Force Institute of Technology and the Wright Brothers Memorial Monument.
Last but not least, remember to enjoy your food and give the positive changes you make time to work. The Quit For Health (QFH) trial, for example, may help to determine the efficacy of aerobic exercise as an adjunct smoking cessation treatment among women. No one is too young or too old to exercise.
Last year she exhibited in Switzerland at their national aging conference.Arlene hopes that through her art people realize that the emotions attached to aging are universal and powerful.
The Air Force Marathon course is certified by the USA Track and Field Association and is a Boston marathon qualifying race. But when chocolate cake is simply a necessity, make your portion small and savor every morsel.How do you feel about the new MyPlate guidelines? The American Heart Association recommends that individuals do moderate exercise, such as brisk walking, for at least 150 minutes per week, or vigorous exercise for 75 minutes per week.
People who have lost ability to fully detect flavor may add too much salt or sugar to their food, which is a problem for those with high blood pressure or diabetes.If you or a loved one are experiencing an aged-related loss of taste and smell, ask your doctor for a referral to a registered dietitian who can help you learn to use healthful herbs, spices and other flavor-enhancers. However, vigorous exercise carries risks that people should discuss with a health care provider. Your doctor can also check your medications and oral and nasal health to determine if they are impairing your ability to smell or taste. When exercising, listen to the body's warning symptoms, and consult a health care provider if exercise causes chest pain, irregular heartbeat, unusual fatigue, nausea, unexpected breathlessness, or light-headedness. Heart Rate GoalHeart rate is the standard guide for determining aerobic exercise intensity. Don’t let an impaired sense of taste and smell that can be re-invigorated keep you or a loved one from the flavor of life. It is useful for people training at aerobic intensity, or people with certain cardiac risk factors who have been set a maximum heart rate by their provider.
For more information on healthy cooking and eating, click here.Did you try the jellybean test? You can determine your heart rate by counting your pulse, or by using a heart rate monitor. To feel your own pulse, press the first two fingers of one hand gently down on the inside of the wrist or under the jaw on the right or left side of the front of the neck. You can determine your resting heart rate by counting how many times your heart beats in one minute.
The best time to do this is in the morning after a good night's sleep before you get out of bed. Maximum heart rate. You should measure your pulse off and on while you exercise to make sure you stay within this range. After about 6 months of regular exercise, you may be able to increase your target heart rate to 85% (but only if you can comfortably do so). Certain heart medications may lower your maximum and target heart rates.
Serious exercisers may use a VO2 max calculation, which measures the amount of oxygen consumed during intensive, all-out exercise.
They help the body make the transition from rest to activity and back again, and may help prevent soreness or injury, especially in older people. Perform warm-up exercises for 5 to 10 minutes at the beginning of an exercise session.
Stretching exercises, gentle calisthenics, and walking are ideal. To cool down, you should walk slowly until the heart rate is 10 to 15 beats above your resting heart rate.
Stopping too suddenly can sharply reduce blood pressure, and is dangerous for older people. It may also cause muscle cramping. Stretching may be appropriate for the cooling down period, but it must be done carefully for warming up because it can injure cold muscles. By properly warming up the muscles and joints with low-level aerobic movement for 5 to 10 minutes one may help avoid injury.
Cooling down after exercise by walking slowly, then stretching muscles, may also prevent strains and blood pressure fluctuation. High impact exercises are excellent for cardiovascular conditioning, but they increase the risk of complications and are generally not suitable for people who are overweight, elderly, out of condition, or have an injury, arthritis, or other medical problem. Click the icon to see an image of aerobic exercise.Aerobic Regimens As little as 1 hour a week of aerobic exercises is helpful, but 3 to 4 hours per week are best. Some research indicates that simply walking briskly for 3 or more hours a week reduces the risk for coronary heart disease by 45%.
In general, the following guidelines are useful for most individuals: For most healthy young adults, the best approach is a mix of low- and higher-impact exercise. Two weekly workouts will maintain fitness, but three to five sessions a week are better. People who are out of shape or elderly should start aerobic training gradually. For example, they may start with 5 to 10 minutes of low-impact aerobic activity every other day and build toward a goal of 30 minutes per day, three to seven times a week. People with physical limitations include pregnant women, individuals with muscle, joint, or bone problems, and those who suffer from exercise-induced asthma. People who seek to lose weight should concentrate on calories burnt each week, not the number of workout sessions.
One way of gauging the aerobic intensity of exercise is to aim for a "talking pace," which is enough to work up a sweat and still be able to converse with a friend without gasping for breath. They should support the ankle and provide cushioning for walking as well as for impact sports such as running or aerobic dancing. See the chart below. Airing out the shoes and feet after exercising reduces chances for skin conditions such as athlete's foot.
Bikers, inline skaters, and equestrians should always wear safety devices such as helmets, wrist guards, and knee and elbow pads. For vigorous athletic activities, such as football, ankle braces may be more effective than tape in preventing ankle injuries. If you are going to sweat, or workout in warm conditions, choose fabrics that pull sweat away from your skin and dry quickly. Some workout clothing is made with special antimicrobial solutions to combat odor from sweat. Cotton clothing is OK for light activities, but it is not the best choice.
For example, you might wear a moisture-wicking loose t-shirt, with fitted shorts. Aerobic Exercise Equipment Home aerobic exercise machines can be adapted to any fitness level and used day or night. In addition, initial supervised training when using these machines can reduce the risk of injury that might occur with self-instruction. Very inexpensive exercise machines tend to be flimsy and hard to adjust, but many sturdy machines are available at moderate prices. Jumping rope should be done on a floor mat plus a surface that has some give to avoid joint injury. For burning calories, the treadmill has been ranked best, followed by stair climbers, the rowing machine, cross-country ski machine, and stationary bicycle. The pedals should turn smoothly, the seat height should adjust easily, and the bike's computer should be able to adjust intensity. Stair machines also condition leg muscles. They offer very intense, low-impact workouts and may be as effective as running with less chance of injury. Soles should allow for twisting and turning. Cycling Rigid support across the arch to distribute pressure during pedaling. In some cases, orthotics may be needed to control arch and heel and balance forefoot. Running Sufficient cushioning to absorb shock and pressure. Consider insoles or orthotics with arch support for problem feet. Tennis Low-traction soles. Click the icon to see an image of isometric exercise.Strength Training Regimens Strength training involves intense and short-duration activities. For beginners, adding 10 to 20 minutes of modest strength training two to three times a week may be appropriate.
It appears to significantly increase blood flow, and some evidence suggests it may achieve stronger muscles more quickly. Exercises that lengthen muscles may be particularly beneficial for older people and some people with chronic health problems. This type of training increases the risk for muscle soreness and injury, however, and this approach is still controversial. Strength training involves moving specific muscles in the same pattern against a resisting force (such as a weight) for a preset number of times. People should first choose a weight that is about half of what would require a maximum effort in one repetition.
In other words, if it would take maximum effort to do a single repetition with a 10-pound dumbbell, the person would start with a five-pound dumbbell.
In the beginning, most people can start with one set of 8 to 15 repetitions per muscle group with low weights.
As individuals are able to perform one or two repetitions over their routine, weights can be increased by 2 to 10%. Breathe slowly and rhythmically. Inhale when returning to the starting point. The first half of each repetition typically lasts 2 to 3 seconds.
The return to the original position lasts 4 seconds. Joints should be moved rhythmically through their full range of motion during a repetition. Do not lock up the joint while exercising it. For maximum benefit, allow 48 hours between workouts for full muscle recovery.


Click the icon to see an image of proper breathing during exercise.Strength Training Equipment Unlike aerobic exercise, strength training almost always requires some equipment. More elaborate and expensive home equipment for working body muscles is also available, costing from $100 to more than $1,000. In general, flexibility training provides the following benefits: Prevents cramps, stiffness, and injuries Improves joint and muscle movement (improved range of motion) Certain flexibility practices, such as yoga and Tai chi, also involve meditation and breathing techniques that reduce stress.
The following are some general guidelines: When stretching, exhale and extend the muscles to the point of tension, not pain, and hold for 20 to 60 seconds.
Specific Exercise Tips for Older PeopleStudies continue to show that it is never too late to start exercising. Elderly adults who exercise twice a week can significantly increase their body strength, flexibility, balance, and agility. Even small improvements in physical fitness and activity can prolong life and independent living, even those who increase their physical activity at age 50. Still, according to the 2010 Healthy People report by the Centers for Disease Control and Prevention, 46% of people aged 65 to 74 did not engage in any leisure time physical activity in 2008, the last year for which figures were available. For sedentary, older people, one or more of the following programs may be helpful and safe: Low-impact aerobics, gait (step) training, balance exercises, Tai chi, self-paced walking, and lower legs resistance training, using elastic tubing or ankle weights.
Even in the nursing home, programs aimed at improving strength, balance, gait, and flexibility have significant benefits. Strength training assumes even more importance as one ages, because after age 30 everyone undergoes a slow process of muscular weakening (atrophy). This process can be reduced or even reversed by adding resistance training to an exercise program. This can be reduced or prevented by performing Kegel exercises, limiting fluids (without risking dehydration), going to the bathroom frequently, and using leakage prevention pads or insertable devices. How Exercise Affects the HeartInactivity is one of the major risk factors for heart disease.
Exercise helps improve heart health, and can even reverse some heart disease risk factors. Like all muscles, the heart becomes stronger as a result of exercise, so it can pump more blood through the body with every beat and continue working at maximum level, if needed, with less strain. The resting heart rate of those who exercise is also slower because less effort is needed to pump blood. A person who exercises often and vigorously has the lowest risk for heart disease, but any amount of exercise is beneficial. Studies consistently find that light-to-moderate exercise is even beneficial in people with existing heart disease. Note, however, that anyone with heart disease or cardiac risk factors should seek medical advice before beginning a workout program. The heart is a large muscular organ that pumps blood throughout the body. These benefits include improving cholesterol and fat levels, reducing inflammation in the arteries, helping weight loss programs, and helping to keep blood vessels flexible and open.
Studies continue to show that physical activity and avoiding high-fat foods are the two most successful means of reaching and maintaining heart-healthy levels of fitness and weight. The American Heart Association recommends that individuals perform moderate exercise for at least 150 minutes per week, or 75 minutes per week of vigorous exercise. This recommendation supports similar exercise guidelines issued by the Centers for Disease Control and Prevention. Coronary Artery Disease People who maintain an active lifestyle have a 45% lower risk of developing heart disease than do sedentary people. Experts have been attempting to define how much exercise is needed to produce heart benefits.
Beneficial changes in cholesterol and lipid levels, including lower LDL (bad cholesterol) levels, occur even when people performed low amounts of moderate- or high-intensity exercise, such as walking or jogging 12 miles a week. If you have heart disease or risk factors for heart disease, check with your health care provider before starting resistance training. Effects of Exercise on Blood Pressure Regular exercise helps keep arteries elastic (flexible), even in older people. Before starting to exercise, people with moderate-to-severe high blood pressure should lower their blood pressure, and be able to control it with medications. Everyone, especially people with high blood pressure, should breathe as normally as possible through each exercise. Holding your breath during strength exercises increases blood pressure. Effects of Exercise on Heart Failure.
Now, exercise performed under medical supervision is proving to be helpful for select patients with stable heart failure. Progressive resistance training may be particularly useful for heart failure patients, since it strengthens muscles, which commonly weaken in this disorder. Patients with heart disease can nearly always exercise safely as long as they are evaluated beforehand.
Still, it is often difficult for a provider to predict health problems that might arise as the result of an exercise program. At-risk individuals should be very aware of any symptoms warning of harmful complications while they exercise. Some believe that anyone over 40 years old, whether or not they are at risk for heart disease, should have a complete physical examination before starting or intensifying an exercise program. Some doctors use a questionnaire for people over 40 to help determine whether they need an examination.
Anyone with a heart condition or history of heart disease should have a stress test before starting an exercise program.
Some health care professionals also recommend this test before a vigorous exercise program for older people who are sedentary, even in the absence of known or suspected heart disease.
Some form of exercise, carefully personalized, has benefits for most of the individuals mentioned above. In many cases, particularly when the only risk factors are a sedentary lifestyle and older age, exercise can often be increased over time until it is intense. Episodes of exercise-related sudden death in young people are rare but of great concern. It should be noted that fainting is relatively common in athletes, but it should always result in a careful medical evaluation.
Young people with genetic or congenital (present at birth) heart disorders should avoid intensive competitive sports. High dose anabolic steroids and products containing ephedra have been associated with cases of stroke, heart attack, and even death.
Snow shoveling heads the list; other examples include running, race walking, singles tennis, heavy lifting, heavy gardening. These workouts tend to stress the heart, raise blood pressure for a brief period, and may cause spasms in the arteries leading to the heart. Listening for Warning Signs Young men who die suddenly during a workout may have previously experienced, and ignored, warning signs of heart disease.
In addition to avoiding risky activities, the best preventive tactic is simply to listen to the body and seek medical help at the first sign of symptoms during or following exercise.
Strength training, which increases muscle and reduces fat, may be particularly helpful for people with diabetes.
It increases sensitivity to insulin, lowers blood pressure, improves cholesterol levels, and decreases body fat. Type 2 Diabetes Aerobic exercise and resistance training, alone or in combination, improves control of blood sugar levels in patients with type 2 diabetes. Training of more than 150 minutes per week is associated with better control, but even shorter time periods improve control. For improving blood sugar control, the American Diabetes Association recommends at least 150 minutes per week of moderate-intensity physical activity (50 to 70% of maximum heart rate) or at least 90 minutes per week of vigorous aerobic exercise (more than 70% of maximum heart rate). Exercise at least 3 days a week, and do not go more than 2 consecutive days without physical activity. Strength Training Strength training, which increases muscle and reduces fat, is also helpful for people with diabetes who are able to do this type of exercise. The American Diabetes Association recommends performing resistance exercise three times a week. Build up to three sets of 8 to 10 repetitions using weight that you cannot lift more than 8 to 10 times without developing fatigue. For people who have been sedentary, or have other medical problems, lower-intensity exercises are recommended, using programs the patients designed with their providers. Strenuous strength training or high-impact exercise is not recommended for people with uncontrolled diabetes. Such exercises can strain weakened blood vessels in the eyes of patients with retinopathy (a common diabetic complication). Before exercising, they should avoid alcohol and certain medications, such as beta blockers, which increase the risk of hypoglycemia. Insulin-dependent athletes may need to decrease insulin doses, or take in more carbohydrates, prior to exercise. The muscles and ligaments connect these bones, and the space between them is cushioned by fluid-filled capsules (synovia) and cartilage. The range of motion of a joint represents how far it can be flexed (bent) and extended (stretched). Long periods of inactivity cause the arthritic joint to stiffen and the adjoining tissue to weaken.
A moderate exercise program that includes low-impact aerobics, flexibility exercises, and strength training has benefits for arthritis patients, even though it does not slow down the disease progression.
They are also better able to perform daily chores, and they remain independent longer than their inactive peers. Exercises to strengthen leg muscles are a reasonable first step, even before using pain relievers. Health care professionals fear that patients who rely on painkilling drugs may overuse knees, which do not have strong enough muscle tissue to protect the joints from further damage. Strengthening the thigh muscles is certainly protective for those who have not developed osteoarthritis. Range-of-motion exercises increase the amount of movement in a joint and muscle. Examples are yoga and Tai chi, which focus on flexibility, balance, and proper breathing. Low-impact aerobic workouts help stabilize and support the joints. Cycling and walking are beneficial, and swimming or exercising in water is highly recommended for people with arthritis.
Patients with arthritis should avoid high-impact sports, such as jogging, tennis, and racquetball. Some researchers are now focusing on "power" training, which involves improving the muscle's ability to move more rapidly against resisting forces, such as gravity. Muscle power declines more rapidly than muscle strength, and may be particularly important in older people. Exercises Effect on Fractures and FallsExercise is very important for slowing the progression of osteoporosis, and extremely important for reducing the risk of falling, which causes fractures. This approach applies tension to muscle and bone, and the body responds to this stress by increasing bone density, in young adults by as much as 2 to 8% a year. Careful weight training can also be very beneficial for elderly people, particularly women. In addition to improving bone density, weight-bearing exercise reduces the risk of fractures by improving muscle strength and balance, thus helping to prevent falls. Regular brisk long walks improve bone density and mobility. Some young female athletes who exercise very intensely, and are subject to intense pressure to remain thin, are at risk for the female athlete triad. This syndrome is a combination of three disorders -- an eating disorder, loss of menstrual periods, and osteoporosis. Effect of Exercise on Back PainPeople who do not exercise regularly face an increased risk for low back pain, especially during times when they suddenly have to perform stressful, unfamiliar activities. Benefits for Chronic Back Pain People with sudden and severe back pain should not exercise.
Exercise plays a very beneficial role in relieving chronic back pain, however. Exercise should be considered as part of a broader program to return to normal home, work, and social activities. In this way, the positive benefits of exercise not only affect strength and flexibility but they also alter and improve the patients' attitudes toward their disability and pain. Repetition is the key to increasing flexibility, building endurance, and strengthening the specific muscles needed to support the spine. Generally, these exercises attempt to strengthen the abdomen, and improve lower back mobility, strength, and endurance.
They are based on principles of disciplining the mind to achieve a physical and mental balance. According to these studies, contraction exercises specifically designed to retrain these muscles may be effective for patients with both acute and chronic pain. Shortness of breath is a major limitation in most patients, but in about a third, muscle fatigue is an even greater problem. Although exercise does not improve lung function, training helps many patients with chronic lung disease by helping limb muscles use oxygen effectively, thus improving endurance and reducing breathlessness. Effects of Exercise on Respiratory Infections (Colds and the Flu)In people who already have colds, exercise has no effect on the illness' severity or duration. People should avoid strenuous physical activity when they have fevers, muscle aches, or other symptoms of a widespread viral illness. Effects of Exercise on AsthmaPeople with asthma who enjoy running should consider using an indoor track, to avoid pollutants and cold winter air. Yoga practice, which uses stretching, breathing, chest expansion, and meditation techniques may have specific benefits that include stress reduction as well as airway opening. Exercise-Induced Asthma (EIA) Exercise-induced asthma occurs when exercise triggers coughing, wheezing, or shortness of breath. It occurs most often in children and young adults and during intense exercise in cold dry air. The warm-up and cool-down periods, which are important for any exercise regimen, may help reduce EIA events.
EIA is not a reason to exclude people from physically demanding occupations. Hints for Reducing EIA EIA occurs only after exercise and is more likely to occur with regularly-paced activities in cold, dry air. Swimming is particularly desirable because of the humidity. When exercising in cold air, breathing through a scarf or through the nose helps warm up the airways. Exercise-induced asthma is distinct from allergic asthma in that it does not produce a long-term increase in airway activity. People who have asthma only when they exercise may be able to control their symptoms with preventive measures, such as warm-up and cool-down exercises. Effects of Exercise on EmphysemaWalking is the best exercise for people with emphysema. Devices that assist ventilation may reduce breathlessness that occurs during exercise. Strengthening Exercises for the Limbs. Exercising and strengthening the muscles in the arms and legs helps some patients improve their endurance and reduce breathlessness. Inspiratory muscle training involves exercises and devices that make inhaling (breathing in) more difficult, in order to strengthen breathing muscles. Yoga or martial arts exercises, such as Tai chi, which emphasize breathing techniques and balanced movements, may be particularly beneficial for patients with emphysema. How Exercise Affects WeightExercising helps people reduce their weight, maintain weight loss, and fight obesity.
Research has shown that women who regularly exercise but do not change their diet can lose significantly more weight than less active women. Thirty minutes of moderate-intensity exercise may be adequate to maintain cardiovascular health, but it might not prevent weight gain. Children may need more activity. Losing significant weight requires both exercise and calorie restriction.
In addition, if a person exercises without dieting, any actual weight loss may be minimal because dense and heavier muscle mass replaces fat. Nonetheless, regardless of weight loss, a fit body will look more toned and be healthier. People who exercise are more apt to stay on a diet plan. Exercise improves psychological well-being and replaces sedentary habits that usually lead to snacking. Exercise may even act as a mild appetite suppressant. Exercising without dieting still adds health benefits, maybe even lowering the death rate of overweight, unfit people.
Exercise sessions as short as 10 minutes, which are done frequently (about four times a day), may be the most successful program for obese people. The more strenuous the exercise, the longer the body continues to burn calories before returning to its resting level.
This state of fast calorie burning can last from as little as a few minutes after light exercise to as long as several hours after prolonged or heavy exercise. Resistance (strength) training is excellent for reducing fat and building muscles. It should be performed two or three times a week. Fidgeting may be very helpful in keeping pounds off. Regular exercise is certainly the best course, but for people who must sit for hours at work, frequently shifting positions while sitting may have some benefit. It is important to realize that as people slim down, they burn fewer calories per mile of walking or jogging.
The rate of weight loss slows down, sometimes discouragingly so, after an initial dramatic head start using diet and exercise combinations. People should be aware of this trend and keep adding to their daily exercise routine. Changes in fat and muscle distribution may differ between men and women as they exercise. Men tend to lose abdominal fat (which lowers their risk for heart disease faster than reducing general body fat). In women, aerobic and strength training are more likely to result in fat loss in the arms and trunk.
Because obesity is one of the risk factors for heart disease, anyone who is overweight must discuss their exercise program with a physician before starting. How Exercise Affects Other ConditionsPhysical activity makes you healthier. Physical activity also helps the body use calories more efficiently, which helps you eliminate body fat and lose weight.
It also helps you maintain weight loss by increasing your metabolism and reducing your appetite. Exercise can help reduce body fat, which in turn lowers levels of cancer-promoting hormones, such as estrogen. The American Cancer Society (ACS) recommends engaging in 45 to 60 minutes of physical activity at least 5 days a week. Exercise can also help women who have been diagnosed with breast cancer and may help reduce the risk of breast cancer recurrence. Studies indicate that both aerobic and weight training exercises benefit the body and the mind, and improve quality of life for breast cancer survivors. A sedentary lifestyle increases the risk of developing colorectal cancer. Regular exercise may help reduce risk. Exercise also has a beneficial effect on people receiving treatment for cancer. Aerobic and resistance training can reduce fatigue in patients undergoing chemotherapy or radiation treatments for cancer. Older people who exercise moderately may have a lower risk for severe gastrointestinal bleeding. Effects on Neurological Diseases and Mental DeclineStudies have shown that regular exercise, particularly walking, may help reduce one's risk for memory loss or cognitive decline. Epidemiologic studies have found an association between increased exercise and slower rate of functional decline in older adults. Aerobic exercise has been linked to improved reaction time in people of all ages. Exercise seems to improve the physical and emotional well-being of patients who already have Alzheimer disease. A little as 60 minutes each week may reduce depression, wandering, and falls. People with existing neurological diseases, such as multiple sclerosis, Parkinson disease, and Alzheimer disease, should be encouraged to exercise. Specialized exercise programs that improve mobility are particularly valuable for patients with Parkinson disease.
Patients with neurological disorders who exercise have less stiffness, as well as reduction in, and even reversal of, muscle wasting. In addition, the psychological benefits of exercise are extremely important in managing these disorders. Aerobic workouts can raise chemicals in the brain, such as endorphins, adrenaline, serotonin, and dopamine that produce the so-called runner's high. Yoga practice, which involves rhythmic stretching movements and breathing, may help improve and stabilize mood. Meditation may also be helpful. Although there is little evidence that exercise can correct major depression, studies have suggested benefits in mild-to-moderate depression in adults. Simply participating in a group activity may help improve mood. Teenagers who are active in sports have a greater sense of well-being than their sedentary peers. Women who exercise during menopause showed less anxiety, stress, and depression than inactive women with menopause did. Click the icon to see an image of the benefits of flexibility exercise on body and mind.Effect of Exercise on PregnancyModerate exercise in healthy pregnant women does not increase the risk for miscarriage, preterm labor, or rupture of the membrane.
Exercising increases the fetal heart rate, which in turn protects the baby. Healthy women with normal pregnancies should exercise at least three times a week, being careful to warm up, cool down, and drink plenty of liquids. However, excessive exercise can cause undernourishment of the fetus. As a rule for previously sedentary, low-risk expectant mothers, the pulse rate should not exceed 70 to 75% of the maximum heart rate, or more than 150 beats per minute. Any sedentary expectant mother should check with her provider before starting an exercise program. Vigorous exercise may improve the chances for a timely delivery.
All pregnant women, however, should avoid high-impact, jerky, and jarring exercises, such as aerobic dancing, which can weaken the pelvic floor muscles that support the uterus. During exercise, women should monitor their temperature to avoid overheating, a side effect that can damage the fetus.
Nursing mothers who engage in such activity might want to wait about an hour after exercising before they feed their infant. ComplicationsExercise may lead to injury. Be sure you have clear instructions on how to perform your exercises and how to use any equipment you exercise with. Injuries from High-Impact ExerciseCompetitive running or high-impact aerobics pose a high risk of a number of injuries to the bones and muscle. Treating Minor Injuries Most mild or moderate injuries respond well to a simple, four-step treatment: rest, ice, compression, and elevation (RICE). Ice packs, which reduce inflammation and pain, can help new injuries, and can be useful for the first few hours after a chronically injured area is exercised.
How much or how long to compress the injury is unclear. Evidence suggests that early movement is helpful, although taping or bracing in people with a recurrent ankle sprain is known to be protective. It may not be helpful in those without a previous ankle injury. Minor injuries, like sprains, may be treated at home if broken bones are not suspected. The acronym RICE can help you remember how to treat minor injuries: "R" stands for rest, "I" is for ice, "C" is for compression, and "E" is for elevation. Gentle movement may help, but pressure should not be put on a sprained joint until pain is completely gone. This combination of symptoms includes loss of menstruation, eating disorders, and osteoporosis.
Continued intense exercise causes a stress response in which estrogen (the primary female hormone) levels are reduced. Iron loss and anemia may also be a problem in women who exercise frequently, even at moderate intensity.




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