Weak Fitness

Spinning (it is a registered trademark name when referred to as the exercise) is generically known as indoor, stationary cycling.

Originated by Johnny G. (for Jonathan Goldberg, the Spinning guru) in 1987, these high intensity classes have sprung up all over the USA. Although health club are calling these classes by various other names, most offer similar workouts.

An instructor leads the generally 45 to 60 minute class, generally to some sort of arousing music. Participants ride on specially designed stationary bikes and are able to control their own resistance, or level of difficulty.

A few instructors take the class on an imaginary ride, describing changing scenery, like mountains or flat roads. Other leaders encourage the class through various cycling techniques.

Often the music inspires participants to work towards a high fitness level.

These classes can be very challenging. A good instructor must be able to help beginners adapt the exercises to suit their ability.

Since these bikes are much different than outdoor ones, it takes several classes to get the feel of them.

A few valuable suggestions when trying an indoor cycling class include

• Arrive early for your first class. If it is your first time, tell the instructor and have him or her help you set up the bike. You need to properly adjust the seat and handlebar heights, in addition to the distance between the seat and handlebars.

• Ask the instructor to review proper form. Prevent leaning on the handlebars – it puts too much pressure on your shoulders and wrists.

• Bring a full bottle of cold water with you, along with a towel – you’ll sweat a lot!

• Go at your own pace – do not try to “compete” with others. Even if the instructor acts like a drill sergeant, take it easy until you are comfortable with the techniques involved. You’ll undoubtedly be sore after the first few classes.

• Wear bike shorts or some sort of long shorts or knee-length leggings.

• Have fun and enjoy, but do not overdo it – overuse training injuries can occur with this activity, as with any other form of exercise.

What it’s Plaque and how to get rid of it.

Individuals  used to think that as you got older you naturally lost your teeth. We now know that’s not true. By following easy steps for keeping your teeth and gums -healthy plus seeing your dentist regularly-you can have your teeth for a lifetime.

Plaque –  What’s it?

Plaque is made up of invisible masses of harmful germs that live in the mouth and stick to the teeth.

•  Some kinds of plaque cause tooth decay.

•  Other types of plaque cause gum disease.

Red, puffy or bleeding gums may be the first signs of gum illness. When gum illness is not treated, the tissues holding the teeth in place are destroyed and the teeth are eventually lost.

Dental plaque is difficult to see unless it’s stained. You can stain plaque by chewing red “disclosing tablets,” found at supermarkets and drug stores, or by using a cotton swab to smear green food coloring on your teeth.  The red or green color left on the teeth will show you where there is still plaque-and where you’ve to brush again to remove it. Stain and examine your teeth regularly to be certain you are removing all plaque. Ask your dentist or dental hygienist if your plaque removal techniques are o.k.

Floss

Make certain to use floss to remove germs and food particles between teeth. Rinse.

Holding floss.

Using floss between upper teeth.

Using floss between lower teeth.

NOTE. Ease the floss into place gently. Don’t snap it into place-this could harm your gums.

Brush Teeth

Make sure to use any tooth brushing method that is comfortable, but do not scrub hard back and forth.

Small circular motions and short back and forth motions work well. Rinse.

To prevent decay, it’s what’s on the toothbrush that counts. Be sure to use fluoride toothpaste. Fluoride is what protects teeth from decay.

Brush the tongue for a fresh feeling. Rinse again.

Remember –  Food residues, particularly sweets, provide nutrients for the germs that cause tooth decay, in addition to those that cause gum illness. That’s why it is important to remove all food residues, in addition to plaque, from teeth. Remove plaque at least once a day-twice a day is better. When you brush and floss once daily, do it before going to bed.

Another way of removing plaque between teeth is to use a dental pick-a thin plastic or wooden stick. These picks may be purchased at drug stores and grocery stores.

The early bird gets the,  metabolism boost? Although it’d be great when exercising before breakfast gave you an additional incentive, this is just a rumor.

Working out in the morning (or before eating) offers no additional or superior rewards to exercising at other times of the day.

However, this doesn’t mean you should stay in bed and skip the workout. In general, any time you exercise, you will raise your metabolism during the fitness session and for some time afterwards.

Studies have shown that the more intensely you exercise, the longer your metabolic rate stays raised.

The magnitude and duration of this increase varies from person to person, and from workout to workout.

A common misconception is the belief that training on an empty stomach leads to increased fat burning. During exercise, muscles burn a combination of carbohydrate and fat.

As one becomes more fit, her or his muscles utilize a greater percentage of fat for energy.

Another consideration to think about before running out the door without breakfast is that a lot of individuals are in low-energy mode when they first wake up because of low blood sugar levels.

When you go right into exercising on an empty stomach, this won’t help you burn more fat, but may instead lead you to feel lightheaded and tired more quickly, thereby assisting decrease the length of your workout.

Consuming something before getting physically active might help you have more oomph, get in a more strenuous session, and work off more calories and fat than when you hadn’t eaten.

While an elevation in metabolism may be desirable, it is usually not enough to result in any significant weight loss.

In addition, some individuals compensate for being physically active by consuming more, which may make any boost in metabolism an entirely moot point.

Getting older does not equal poor health

Practice a healthful lifestyle.

Maintain a healthful weight and eat a balanced diet. This is an important part of staying healthful.  The treatment of some illnesses include a balanced diet and achieving or maintaining a healthful weight. These include heart disease, stroke, cancer and diabetes.

•  Be certain to eat 5 servings of fruits or vegetables a day.

•  Be certain to eat a diet low in saturated fats and high in fiber and whole grains.

Be active.

Individuals  of all ages benefit from physical activity. Being active can help –  

•  Be sure to control your body weight

•  Make certain to keep your heart strong

•  improve your blood pressure

•  lower your risk of stroke

•  keep your bones, muscles and joints healthful

•  relieve anxiety and depression

Your activity needn’t be strenuous for you to benefit.

Walking is a good form of exercise. Remember to begin slowly. Consult with your primary care provider before you begin any new physical activity.

The bottom line – Exercise can help you feel better and enjoy life more.

Make sure to get regular check-ups and have regular screenings.

Cancer screenings often result in early detection.

Cervical cancer screening ought to continue until you reach 65. If you’re over the age of 65, discuss the need for continued screening with your women’s health provider.

Breast cancer screening may start for women at age 40. If you’re over the age of 70, discuss the need for continued screening with your health provider.

Colorectal cancer screening usually starts when you turn 50. Screening options include –  

•  Fecal Occult Blood Testing (FOBT)

•  Sigmoidoscopy

•  FOBT and sigmoidoscopy in combination

•  Colonoscopy

If you’re over the age of 80, discuss the need for continued screening with your main care provider.

Abdominal aortic aneurysm

When you are a man between the ages of 65 and 74 and have smoked more than 100 cigarettes in your life, you ought to be screened. Consult with your primary care provider about a one-time screening ultrasound.

Post menopausal osteoporosis

Women aged 60 at high risk and women older than 65 at normal risk ought to be screened for osteoporosis. Consult with your main care provider about bone-density screening.

Immunizations

Every year get your flu shot in the fall.

When you turn 65, get a pneumonia shot. (You could need a pneumonia shot earlier if you’ve certain chronic diseases.)

Every 10 years get a Tetanus and Diphtheria immunization booster shot.

Stop tobacco use

Make certain to use of tobacco is the single most preventable cause of death in the United States. Make certain to use of tobacco increases the risk of heart disease and cancer. When you stop smoking, there are immediate health benefits.

Limit alcohol intake

Limit alcoholic beverages to no more than 1 drink a day for women and 2 drinks a day for men. One drink is equivalent to –  12 ounces of beer, 4 ounces of wine, 1. ounces of 80-proof alcohol or 1 ounce of 100-proof alcohol.

Be sure to keep a positive attitude and do things that make you happy.

Yoga is a combination of exercise and meditation rooted in Hindu religious practices. It’s been practiced in Eastern cultures for about 5,000 years and has fairly recently been “discovered” and popularized in Western society.

The word yoga means “to bring together or merge” – as in joining the mind and body into a single harmonious unit.

The purpose of yoga is to develop strength, awareness, and harmony in both the mind and body.

More than one hundred different kinds, or schools, of yoga exist; most sessions are generally comprised of breathing exercises, meditation, and assuming postures (sometimes called poses) that stretch and flex various muscle groups.

According to the National Center for Complementary and Alternative Medicine of the National Institutes of Health, relaxation techniques, like those practiced in yoga, can

• lessen chronic pain, such as lower back pain, arthritis, headaches, and carpal tunnel syndrome

• lower blood pressure and heart and breathing rates

• reduce insomnia

Students of yoga also usually report

• higher levels of energy

• reduced levels of stress and anxiety

• increased feelings of general well-being

Because there are so numerous kinds of yoga practices, people with movement restrictions or other physical challenges can find a type that meets their needs and abilities.

For more information about different methods of yoga and how to choose the one for you, review the American Yoga Association web site.

Plan ahead – plan your meals for the week. Make a shopping list and stick to the list. Include the items you need for your menus and any low-calorie basics you need to restock in your kitchen.

Produce Section

Vegetables

o  Broccoli

o  Corn

o  Cauliflower

o  Squash

o  Green beans

o  Lettuce

o  Cucumber

o  Carrots or celery

o  Onions

o  Potatoes

o  Tomatoes

o  Green peppers

Fruit

o  Apples

o  Bananas

o  Oranges

o  Lemons /

o  Limes

o  Peaches

o  Pears

o  Grapes

o  Grapefruit

o  Apricots

o  Cherries

o  Melons

Breads, Muffins, and Rolls

o  Bread, bagels, or pita bread

o  English muffins

o  Yeast breads (whole wheat, rye,

o  pumpernickel or multi-grain)

o  Corn tortillas (not fried)

o  Low-fat flour tortillas

o  Rice crackers

Cereals

o  Plain cereal, dry or cooked

o  Grits

o  Oatmeal

Dairy Case

o  Fat-free (skim) or

o  low-fat (1%) milk

o  Low-fat or lowered

o  fat cottage cheese

o  Fat-free cottage

o  cheese

o  Low-fat or decreased

o  fat cheeses

o  Fat-free or low-fat

o  yogurt

o  Light or diet

o  margarine (tub,

o  squeeze, or spray)

o  Fat-free or reduced fat sour cream

o  Fat-free cream cheese

o  Eggs/egg substitute

o  Soft (tub) margarine

o  Mayonnaise, low-fat or fat-free

Meat / Poultry / Fish

o  White meat chicken and turkey (skin off)

o  Fish (not battered)

o  Beef, round or sirloin

o  Extra lean ground beef

o  Pork tenderloin

o  95 percent fat-free lunch low-fat deli meats

Rice, Noodles, Pasta

o  Rice (brown, white, etc.)

o  Pasta (noodles, spaghetti)

o  Bulgur, couscous, or kasha

o  Potato mixes (made without fat)

o  Polenta

Spices

o  Flavored vinegars

o  Salsa or picante sauce

o  Soy sauce (low-sodium)

o  Bouillon cubes/granules (low- sodium)

More fitness options than ever are available for people with disabilities. For example, there are groups for participating in everything from hang-gliding to wheelchair football!

If you’re interested in these and other pursuits, opportunities exist worldwide. Plus, getting involved in new activities may open doors you never imagined.

Before beginning an fitness program, it is critical to get the go-ahead from a healthcare provider. If you’re taking any medications, ask your provider how they might affect your body’s responses.

For example, some drugs reduce sweat rate, so you may overheat more easily than the next person.

Getting involved in regular exercise is an important factor in reaching your weight control goal and improves health in a lot of ways. Picking activities that you like will help keep you excited to stick with your fitness program.

Pick options that burn calories in addition to maintain or increase muscle mass. What you are able to do or start out with will be based on your range of motion.

Depending on your abilities, engaging in weight training for the upper body is important.

This will help build lean muscle mass, expend more calories, and condition so that you are able to participate in other sports. to burn calories and improve cardiovascular fitness, a number of options exist.

Tabletop hand bicycles, which have pedals for the arms, could be used indoors, and enhance the upper body, too.

Outdoor hand bicycles (the wheelchair kind that is used by people who do not have lower body mobility) –  you might recall seeing them in various competitions –  are also used by many physically challenged athletes.

Depending on your physical ability, you could also find swimming to be a great workout, both for building upper body strength in addition to for burning calories.

Make sure to check your local “Y,” fitness club, or recreation center for exercise classes or instruction in your area.

Since it is often easier to workout with others, consider the Achilles Track Club International, which offers support and training buddies in many locations. Visit their web site for a chapter in your area.

Consulting with a personal trainer experienced in working with individuals with disabilities to help come up with an individualized program is a good idea.

Some food choices are better than others.  Here are some smart-shopping tips.

Produce Section

•  Be certain to choose a selection of colorful fruits and vegetables.

•  Peppers, tomatoes, broccoli, cabbage, potatoes, greens, cantaloupe, honeydew melon, and strawberries are all rich in vitamin C.

•  Fruits and vegetables that are deep-colored green, yellow, or orange throughout are high in vitamin A.

Deli Counter

•  Sliced roast beef, turkey and lean ham are good low fat choices.

•  Make sure to pick processed lunch meats marked 95% fat free.

•  Pressed meats, lean ham and Canadian bacon are low fat but high in sodium.

•  Be sure to check nutrition label for sodium and fat content of turkey and chicken franks.

Dairy Case

•  Make sure to select part-skim mozzarella or string cheese, part-skim ricotta, and “light” and decreased-calories cheeses that contain less than 5 grams of fat per ounce. Make sure to select milk, buttermilk, cottage cheese and yogurt that are low fat and have less than 200 calories per serving.

•  A little sharp cheese has more flavor and less fat than a larger amount of milder cheese.

Bread and Cereal Shelves

•  Make certain to look for the words “whole wheat” or “whole grain” at the beginning of the ingredient listing.

•  Make certain to look for cereal with at least 2 grams of fiber, 8 grams or less sugar and 2 grams or less fat per serving.

Pasta and Rice

•  Be certain to choose long grain and brown rice and whole wheat pasta. Be certain to check the nutrition label to check that it’s at least 2 grams of fiber per serving.

•  Rice and pasta mixes are generally high in sodium; use only one-half the provided seasoning packet.

Beverages

•  Be sure to select 100 percent pure fruit juices instead of fruit “drinks” or “punches”.

•  Be sure to select calorie-free flavored waters instead of beverages that have a high sugar content.

Canned Food Aisles

•  Canned beans, peas, corn and vegetables are quick and easy sources of vitamins, minerals and fiber.

•  Make certain to choose “no added salt” versions of canned vegetables.

Snacks and Crackers

•  Make sure to pick thick, unsalted pretzels; they are lower in fat and sodium.

•  Graham crackers, animal crackers, gingersnaps and fig bars are healthier choices.

•  Make your own popcorn in an air popper or with a limited amount of oil. Make certain to use butter-flavored substitute or cooking spray for flavoring.

•  Limit products with palm, palm kernel or coconut oil high on their ingredient lists.

Fat, Oil, Condiments and Dressing Selections

•  Minimize the use of regular butter and avoid margarines that contain trans-fats. These can be identified by the words “partially hydrogenated” on the ingredient label. Make certain to select buttery spreads or sprays labeled as “trans-fat free”. These are made from unsaturated vegetable oils like canola or safflower oils. You may also try spreads made from low-fat yogurt blends.

•  To cut fat, use diet dressings with less than 10 calories per tablespoon on salad and as a marinade for meat, poultry or vegetables.

•  Salad dressings, olives, pickles and marinades can be high in sodium.

•  Some “light” oils are light only in color and flavor, not in fat or calories. “Light” mayonnaise has about half the calories of regular.

•  Ketchup and barbeque sauces can have plenty of added sugar.

Meat, Poultry and Fish Section

•  Be certain to select lean, well-trimmed cuts –  flank steak, round steak or roasts, sirloin or tenderloin, loin pork chops or lean ground beef.

•  Meat graded “Select” has less fat than “Choice” or “Prime” grades.

•  Limit high-fat meats –  ribs, corned beef, sausage, bacon and beef liver.

•  Half of chicken’s calories are in the skin. Purchase skinless parts or remove skin of cooked poultry before consuming.

•  Fish from deep waters have heart-healthy omega-3 fatty acids –  salmon, tuna, mackerel, sea trout, bluefish or herring.

•  Most chicken and turkey nuggets, patties and rolls are made with ground skin and have a lot of salt.

Frozen Food Cases

•  Make sure to select frozen juice and fruit bars with no added sugar or cream.

•  Make sure to select portion-packed frozen desserts.

•  Ice milk and low fat frozen yogurt have less fat than ice cream.

•  Plain, frozen vegetables have less fat and salt than those in sauces.

•  Make certain to choose frozen fish and poultry without breading to limit fat and sodium.

•  Be certain to choose frozen dinners with less than 15 grams of fat, 400 calories and 800 milligrams of sodium.

It is hard to say if weight or fitness has a greater impact on overall health, so there’s really no clear-cut answer to your question.

Notwithstanding, recent research indicates that we should reconsider our beliefs about weight and fitness. Being fat isn’t always a sign of poor health and being thin isn’t always a mark of fitness or good health.

And no matter what your size, frequent physical activity is beneficial.

A recent published study in published in the Archives of Internal Medicine in 2008 calls into question accepted beliefs about weight and health.

The published study found that about 25 percent of participants with averageweight had health problems such as high blood pressure, high blood sugar, and low levels of HDL-cholesterol or “good cholesterol.”

On the contrary, about 33% of obese participants were healthful in these areas. For this group, weight alone was not always a good estimate of health.

Nevertheless, being very overweight does have its risks. A 2004 study published in the New England Journal of Medicine found that obese participants with a body-mass index  over 30 were more likely to die during the at the study , regardless of their level of exercise.

Although all the participants were female nurses, scientists have found similar results in men.

All that being said, fitness is definitely more complex than maintaining a particular weight. the Centers for Disease Control (CDC) recommends regular exercise that includes moderate exercise 5 or more days a week, for at least 30 minutes each day.

According to the CDC, physical fitness is measured by heart and lung performance, muscular strength and endurance, flexibility, and body composition (ratio of “lean mass” to fat). Fascinatingly, weight and Body Mass Index are not included.

So it seems that weight does matter, but not always in the way we expect. the bottom line is that “fitness” and “weight” mean different things for different people , but hitting the health club or taking a brisk walk several times a week is sure to do a (fat or thin) body good.

Nearly everybody has back pain at some time.

Your back can hurt for no special reason. You can have pain anywhere on your spine. Most people  have pain in the lower back, where the most weight and stress are.

Protect your back from injury. Make certain to keep it healthy and strong.

Here are some ways to do this.

•  Exercise. Activities like walking, swimming, or riding a bike can strengthen the muscles in your lower back.

•  Learn how to lift things safely.

o  Be certain to let your leg muscles help you do the lifting. Bend your hips and knees, and squat down to select up the item. Hold the item close to your body and then straighten up slowly.

o  It’s a good idea to get someone to help you lift anything heavy or awkwardly shaped.

•  When moving heavy objects, push them, do not pull them.

•  Make sure to protect your back while you’re sitting. Make sure to choose a chair that supports your lower back, and has armrests and a swivel base. Make sure to keep your knees and hips at the same height.

•  The way you stand is important. When standing, your ears, shoulders, hips, and knees should be in a straight line. When you have to stand for a long time, put one foot on a low stool for a few minutes. Then switch feet. Your back will feel better when you do this.

•  Make sure to wear shoes with low heels.

•  Make certain to take breaks to stretch when driving or when sitting at your desk for a long time.

•  Make certain to protect your back when you sleep.

o  When you sleep on your side, put a pillow between your knees.

o  If you sleep on your back, put a pillow under your knees. For additional support, roll up a small towel and place it under your lower back.

o  When you sleep on your stomach, place a pillow under your hips.

•  Make certain to maintain a healthy weight to avoid excess strain on your lower back.

•  When you are a smoker, quit. Tobacco use increases your sensitivity to pain.

Here are some things you can do at home if your back hurts.

•  Make sure to take it easy with your daily activities. When your back hurts, don’t do things that make it hurt more. You mightn’t be able to do everything, until you feel better.

•  When your muscles are sore or swollen –

o  Cold is good when you first strain or sprain your back. Wrap ice in a cloth and put it where the pain is for 20 minutes. Then wait three to four hours before you use cold again.

o  After 4 or 5 days of cold, use heat to increase blood circulation to the back and speed healing. Heat also assists muscles to relax. You can use a hot water bottle, heating pad, or a hot shower or bath. Apply heat for 20 minutes. Wait at least an hour before you use heat again.

•  Be very cautious about using heat or cold.

o  When you’ve circulation problems or nerve damage, speak with your healthcare team before using cold or heat.

o  Don’t put heat on an inflamed (red or swollen) area.

o  Don’t sleep on a heating pad.

You can treat most back pain at home. But sometimes, back pain could mean there is a serious medical problem. Call your healthcare team immediately when you’ve back pain and –  

•  You also have chest pain

•  The pain feels constant or intense, in particular at night

•  The pain spreads down one or both legs

•  The pain causes weaknesses, numbness, or tingling in one or both legs

•  You notice new loss of bowel or bladder control

•  You’ve pain or throbbing in your abdomen

•  The pain was caused by a fall or by something hitting your back

•  You also have unexplained weight loss

•  You’re older than age 50 or have a history of back pain or cancer.