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June 2006
Andropause, Menopause and the Effects of Exercise.
The Atlanta Journal-Constitution
During menopause, the production of estrogen and progesterone decreases sharply in women. The drop in testosterone is much more subtle in men. The male analog to menopause—or “andropause”—has been associated with menopausal-like symptoms, including weakened bones, decreased sex drive, and even hot flashes and irritability.
Like Menopause, men suffer from symptoms of the Andropause, between the ages of 50 to 70.
It is important to realize that testosterone can maintain bone integrity just like estrogens in women. In men and women, subtle changes occur in the post-andropausal/menopausal years. Without exercise, youthful good looks are more quickly exchanged for something much less eye-catching. Without exercise, as one gets older, hardened muscle disappears and instead, flabby fat accumulates. The physique changes from an athletic “android” to one with a beer belly (men) and flabby underarms (women) and very little muscle. Without exercise loss of height can quicken because of osteoporosis and the spine may get curved from wedge compression fractures.
Ways to continue aging gracefully:
Do not to neglect Exercise. A combination of cardiovascular and muscle conditioning will help delay aging processes.
Relax and Rest well. The body is changing with aging and there are physiological changes occurring and that he and you should be mindful of that.
Feed conscienciously- not quantitatively but qualitatively! It is important to eat the right kinds of food to adjust for physiological aging changes.
Learn to Enjoy Aging and the Menopause/Andropause. Some things are inevitable, no matter how much exercise we do! It is important to be satisfied. Most of us will have to pass through this journey so let us make the best of it. May we make this journey of profound change one also of positive evolvement, and a time of rich blessings for ourselves as well as those around us, as we age graciously through the Andropause and Menopause!
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Top 10 ways that Fitness reduces your Risk of Heart Disease
The Atlanta Journal-Constitution
You may have heard the words “I don’t really do cardio.” But those who say that are seriously robbing themselves of a healthy heart. Even if you’re thin, you should do cardio-vascular exercise regularly to prevet heart disease. Here, the American Council on Exercise (ACE) lists the top 10 reasons why you should get moving.
Cardio improves blood flow, which helps to reduce blood clots and blockages in the arteries.
The heart is a muscle like any other. Regular exercise keeps it strong and toned. As it gets stronger, your heart rate slows because less beats are needed to pump the same amount of blood.
Cardio reduces and prevents high blood pressure.
Cardio raises your level of high-density lipoprotein (HDL), or “good,” cholesterol, which reduces your risk of heart disease.
People who exercise regularly are less inclined to smoke.
Cardio reduces your risk of diabetes, therby reducing your risk of heart disease.
7.
People who train have cleaner diets - they consume less fat and eat more fiber.
Exercise helps with weight control. Being overweight is linked to many diseases.
Cardio reducdes stress and depression.
Exercise strengthens the body and makes every task easier ad safer.
**Don’t forget ti check out Wednesday’s AJC Health Section. Check out the exercise band workout. The bands are available in sporting goods department stores such as Wal-Mart , Target and may also be ordered on line at www eye-speak.com.ar/cnf/.
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Weight Loss and Fitness Myth #5: Thigh reducers, tummy trimmers and body part shapers can “spot” reduce
The Atlanta Journal-Constitution
All over the country people are falling for infomercials touting muscle-specific exercises for body fat reduction. You cannot reduce your waist size by only working the abdominal muscles, nor can you reduce your thighs with a thigh exerciser. It’s a scam. A total rip-off. People have went as far as getting third degree burns by attaching electrodes to their abdomen. It might have done some reduction, but not the kind you’re looking for.
What you have to keep in mind is that body fat is a reservation of energy. When doing abdominal exercises, you can build up your abs and even have a nice “six-pack.” However, it will simply be under a layer of fat if you don’t include the other components of what it takes to get fit.
The only way to reduce body fat is by combining a precise program of supportive nutrition with the right balance of aerobic and resistance exercise. If it sounds hard, it’s not. It’s just hard to cut through all the lies, misinformation and total nonsense being shoved down your throat by these big, mega-buck companies attempting to further line their pockets at your expense.
Most people I talk to who buy these contraptions tell me that they are collecting dust anyway. Don’t buy onto the deception any more and except that there is no quick fix “exerciser” anymore than there is a pill.
Sometimes to get through the madness, you can laugh at yourself about the things you have bought before. Share what you might have got. I’m sure that there are some things I haven’t even heard of.
Kelly Huggins, Fitness Mythbust
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Avoiding premature Aging
The Atlanta Journal-Constitution
Aging is a natural biological process that is cause by degeneration of the Cells. The predisposition to premature aging or death may be caused by an improper diet and bad habits. When we age the immune system that protects us from bacterial viruses and disease begin to breakdown, for example have you ever noticed a brownish cast to smog that’s in our city? That is called No2. Automobiles, cigarette smoke and industrial waste are contributors to this poisonous chemical. No2 can cause damage to your lungs. Cross- linking is a process that results in such conditions as hard, inflexible arteries and wrinkled skin.
Cross-linking can be caused by a chemical acetadehylde found in cigarette smoke, and smog and it is made in the liver from alcohol and by free radicals. Destructive entities that are created by radiation and oxidation of fats, and are products of normal metabolism visible brownish pigment accumulation in the skin called age spots. Damage from free radicals and cross-linking, can be greatly reduced by eating organic and whole foods that are high in vitamin A,C,E,B, and mineral such as zinc ,selenium and amino acid. Remember aging is caused by the degeneration of cells Let’s try to keep them healthy
What do you do to prevent premature aging?
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Fat Burning with (Cardio) Interval Workouts
The Atlanta Journal-Constitution
Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle size. Pat O’Shea, Ed.D.
Used correctly interval training can help to prevent injuries often associated with repetitive endurance exercise and will allow you to increase your training intensity without overtraining or burn-out. Interval training should not be done more than two times a week. Remember, older fitness enthusiasts generally need more recovery time than younger fitness enthusiasts. For more detailed information use the following link. http://www.cbass.com/INTERVAL.HTM
For best results and safety, the intensity of the interval workouts should be set using a percent of one’s age-related maximum heart rate(MHR).
To find your MHR, subtract your age from 220 and then use 90-95 percent of that figure.
Example:
40 year old individual = (220 - 40 = 180 x .95 = 171 MHR).
Cardiovascular Interval Workouts
The following workouts can be performed on any type of cardiovascular machine (treadmill, elliptical, rower, recumbent bike, Stairclimber, Stepper, Versaclimber, etc.)
20 Minute Workout
(Warm up) Exercise at a slow, comfortable pace for 2 minutes (Warm up) Exercise as fast as you can for 2 minutes Return to a slow, comfortable pace for 2 minutes REPEAT this 3 more times Exercise at a slow, comfortable pace for an additional 2 minutes (Cool down)
30 Minute Workout
(Warm up) Exercise at a slow, comfortable pace for 2 minutes (Warm up) Increase to a brisk pace for 25 minutes Return to a slow, comfortable pace for 3 minutes (Cool down)
40 Minute Workout
(Warm up) Exercise at a slow, comfortable pace for 3 minutes (Warm up) Increase to a brisk pace for 7 minutes Return to a slow, comfortable pace for 3 minutes REPEAT this 2 more times Exercise at a slow, comfortable pace for an additional 7 minutes (Cool down)
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Get control of your cravings
The Atlanta Journal-Constitution
Three Expert ways to stop a Binge
Cathy Nonas, R.D., director of obesity and diabetes programs at North General Hospital in New York city, has helped hundreds of people reach their weight-loss goals over the years. Here are the top craving busters that consistenty work for her clients.
Shock your taste buds. Try having something pungent or spicy like salsa or hot sauce with sliced veggies, in place of cookies or candy. This helps limit your appetite for sweets.
Drink water. We often confuse simple thirst with a craving for a food, Sipping water fills your stomach and ensures that you’re not nibbling when you really just need to replenish H2O.
Hit the Hay. Fatigue often prompts mindless eating, so curb noshing by going to bed earlier. Even an hour can make the difference in limiting calories. If you need a snack each night, prepare it right after dinner, when you’re more likely to make a healthier choice.
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Weight Loss and Fitness Myth #4: Aerobic Exercise Will Burn The Most Fat
The Atlanta Journal-Constitution
I see frustrated women who spend 4 days a week, 40 minutes at a time, on the stair-stepper, treadmill or in an aerobics class who don’t lose weight! But they keep doing what they’re doing hoping that somehow what hasn’t worked in the past, will miraculously change their bodies in the future. I know men who run 6 miles a day who have no muscle tone and rolls of fat around their waists who hope the same thing. You’ve been led to believe that if you want to lose fat, all you have to do is regular aerobic exercise. There’s a lot more to it than that. No single piece of the puzzle works by it self.
You must monitor and control your cardiovascular intensity to maximize the number of calories you burn. And, if aerobic exercise is not synergistically applied with weight training to increase lean muscle mass, and supportive nutrition you cannot effectively accelerate the fat loss process. Each pound of lean muscle tissue burns 35-60 calories a day while your body is at rest. So, put 5 new pounds of muscle on your body, and you can burn up to 300 more calories in the next 24 hours than you do right now. Whereas body fat is not metabolically active, and just makes you look fat.
Therefore, a combination of properly monitored aerobic exercise, resistance training and supportive nutrition enables you to rapidly burn the maximum amount of fat. Even if you’re a triathlete or marathon runner, you have to eat the right combinations of foods and include weight training. Working with aerobic athletes for years, they are astounded not just in the development of how they look, but how they perform.
As it is said in a military cadence, “you can run all day, you can run all night, you can run, run, run into a fire fight.” When you are running to lose fat, that’s all you’ll be doing- is fighting. No amount of running can make you stronger or improve muscle tone. As a matter of fact, it can cause you to get weaker and decrease your metabolism if you do too much of it. You’re body will canabalize muscle (an abundant source of protein) when you deplete yourself of muscle glycogen (stored carbohydrate energy in the muscle). So you see, too much of good thing can be bad. Like with all things in life, you need a balance. When it comes to losing fat, you must include resistance training and maintain proper eating habits. Aerobic exercise alone is not the answer.
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LITTLE LEAGUE FALL OUT
The Atlanta Journal-Constitution
The other day, I imagined adding some of the following activities to a full days work. Little league practice, football, softball, cheerleading, dance recitals, personal deadlines, community meetings, doctor and dental appointments. I was almost exhausted just thinking about it yet; I believe these are some typical circumstances for many parents.
Will the overworked parents of the world please stand up?
“How, you ask yourselves, can I find the time to exercise when I have so many other responsibilities?” “My energy is low, but, I have to get the kids to ___(fill in the blank).” Do you see yourself in here somewhere? Do you feel guilt at the prospect of taking timeout for yourself? I know that many of you do. So let’s make up some options and try them on for size.
Walk or run during their practices and save your sit time for the actual event. If you’re concerned that your child will feel that you’re not paying attention to them, talk to them. Let them know that you’re still there for them; you’re just getting some exercise while they practice. If you begin being more active while your child is young…It can be a teaching tool on time management later on. By becoming active yourself, you teach the importance of health and you inject the idea that exercise is fun. Your input becomes more than simply “do as I say”. You provide proof of health by your own example. You remove the role of ‘martyr’ from your role as parent, and you become more aware and active in protecting not just your physical health but also your mental health. Making decisions and concessions that work to the good of all, without denying yourself, will always be a benefit to the entire family.
Activate your life and become your Childs favorite role model.
Hoodia Know!
The Atlanta Journal-Constitution
Recently I have been asked a lot about what my opinion is of Hoodia as a weight loss remedy. Therefore, I figured I would concentrate on talking about this very popular (for the moment) herbal remedy. I will tell you what my knowledge is versus my opinion.
Like most herbal supplements, there is nothing really new about Hoodia. It might be recently marketed as a weight loss remedy, but it has been around for a long time. Hoodia (Hoodia gordonii cactus) comes from a cactus from the Kalahari Desert. It was first used by Kalahari Bushmen to decrease hunger as they traveled long distances by foot and experienced famine.
The funny thing is, it has been advertised as the “weight loss secret” of the Kalahari Bushmen. However, it is very doubtful that any Kalahari tribes or people ever suffered from obesity or even came close to it.
The supplement makers get their “proof” from a study done on rats. The study required the lab rats to have a substance known as P57 (found in Hoodia) to be directly injected into their brains. Sure enough, the rats didn’t eat as much and they lost weight.
As of now, no studies have been done on humans. Therefore, the effectiveness and efficacy of Hoodia is still unknown. I guess they had a problem finding participants to get brain injections. Furthermore, the supplements you get on the shelf containing Hoodia is believed to be ineffective as it does not have high enough concentrations of P57 to begin with.
Pfizer, the well known pharmaceutical company, had at one time invested into a program to develop a drug containing P57. Apparently, even they didn’t feel that the investment was worthy as they dropped the program. Therefore, you have to leave it to the unscrupulous money-makers of the supplement industry to advertise something new in order to get continued profits.
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Weight Loss and Fitness Mythbust #3: Pills, Powders, and Shakes Will Make You Skinny
The Atlanta Journal-Constitution
Fat burners, diet pills, nutritional supplements – you know who gets the most out of these products? The manufacturers and sellers. Some of this stuff is extracted from foods and has a role in nutrition, but it’s not a substitute for eating right. And much of the “miracle” drugs you see advertised are exceedingly dangerous to you. Don’t believe me? The next time you see an advertisement in a weight loss magazine for one of these “miracle” products – or if you see a commercial on TV for one – read or listen to the DISCLAIMERS AND WARNINGS that accompany these ads. A lot of this stuff is dangerous and it has no place in a healthy, permanent weight loss and fitness lifestyle.
Sure, if you’re willing to risk exposing your body to these drugs, you might be able to lose some weight – at first. But you will experience no long-term benefits – none! In fact, it’s really much worse than that. “Dieting” in any form that denies your body the essential nutrients and calories it needs to function efficiently can cause you to lose weight…until you stop the diet. And anyone who has “dieted” knows you cannot sustain the diet indefinitely. Your body screams out for nourishment and eventually you give in. That’s when the rebound effect begins. You will inevitably regain all the weight you lost – PLUS SOME. And the regained weight is predominantly fat. During your diet your body cannibalized some of your lean muscle to use as fuel. After the diet, your regained weight does not come back in the form of lean muscle plus some fat – it comes back almost exclusively as fat.
Tomorrow, I will be stepping in to do Tina Gee’s blog. I am going to explore a few of the more recent pills that you have seen on the market. In the meantime, take a moment to ask me about any product you would like any feedback on. Also, feel free to tell me some things that you have tried that you might have regretted (e.g. fen phen or ephedra).
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Living healthy with Organic Whole Food
The Atlanta Journal-Constitution
The modern factory produced foods use excessive chemicals and pesticides, which causes the depletion of nutrients in the soil. Whole foods are foods in the their unprocessed state. Most are far removed from this.
Most grains are “polished” this means they remove the grains outer coating which contains selenium an important antioxidant mineral, which by the way is great for your skin. The processing is done for longer self-life and faster cooking. Try to avoid quick-cooking product such as instant oatmeal and rice. These forms are heavily processed. Another non whole food are fruit juices because they are missing fiber so when you drink fruit juice you are drinking sugar water with some vitamins and minerals. So eat whole fruit. Its fiber content slows down the digestion of the fruit’s sugar content.
Share some of your whole food experiences? How do you incorporate whole foods in your diet?
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IS YOUR ROUTINE STALE? HAS YOUR PROGRESS STALLED?
The Atlanta Journal-Constitution
People, who have become frustrated because they seem to be unable to reach their fitness goals, often approach me and ask for advice. The question starts “Why can’t I build muscle or lose the last 10 pounds? Often, the problem is that the person hasn’t changed their workout routine in months and in some cases years. There is a name for this lack of change in training circles and it is called ‘adaptation’.
Adaptation is the way the body ‘programs’ muscles to remember particular activities, movements or skills. By repeating a skill or activity, the body adapts to the stress and the skill becomes easier to perform. Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months they experience little, if any, muscle soreness. Adaptation also explains the need to vary the routine. In order for a muscle to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to.
We’ve all heard the old adage ‘If you always do what you’ve always done then you’ll always get what you always got’. It really is true when you’re talking about the abilities of the human body. The efficiency of our physical machine to reinterpret how it performs work and do so with the least effort possible is nothing short of miraculous. In order to continuously improve you must change your workouts periodically. I personally like to change up every 4 – 6 weeks (depending on my goal at the time). Changing your program can be as simple as reversing the order in which you perform your current workout. Your body will accept this reversal as a new routine. Where your body is concerned, any change will bring about a response and your body will respond admirably.
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10 Ways to Teach Kids About Safe Exercise
The Atlanta Journal-Constitution
Although your children probably prefer sports and fun activities to a regimented fitness program, there are a few kids who do take interest in exercising along with Mom and Dad. The American council on Exercise offers top 10 ways to ensure a safe and effective workout for your kids when they decide to join you at the gym.
Set training goals. If you’re creating a regular routine for your children, be sure to outline the objectives of their training in simple terms (for example: to become stronger, healthier and fight off colds and flu).
Fast and easy demonstration. Pick up the equipment your children will be using and show them exactly how it’s done properly and what not to do.
Proper supervision. Many kids lack confidence or worry about proper formand technique. Be sure that they have attentive supervision by you or a qualified instructor.
Spot’em! When your children start using weights, it may be difficult for them. Be sure to be there to assist them untill they acquire more strength.
One at a time. Forget about presenting your children with a circuit training routine. Start out with one task at a time to ensure they don’t become confused.
Slow progression. Do not introduce new moves until the first ones are mastered. It’s better to teach kids the right way than for them to unlearn the wrong way.
Praise them. Always make a point to give your children positive reinforcement. Pat them on the shoulders, encourage them along and tell them they’re improving.
Specific feedback. Along with positive reinforcement comes a specific reason for it. It’s always better to give a reason for your compliment.
Careful questioning. Children are quiet by nature. Be sure to ask open-ended questions that draw more than a yes or no answer to better understand their fitness goals.
Pre-and post-workout chats. Spend time chatting with your children before and after their workouts to get to know what makes them tick.
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Weight Loss and Fitness Mythbust #2: Dieting Will Eliminate Fat
The Atlanta Journal-Constitution
This is a big myth I fight to correct everyday. Stay with me on this: Your body can’t tell the difference between you dramatically reducing your calories to lose weight with a diet, or starvation. The science behind it is simple: when you dramatically reduce your caloric intake, your body shifts into a protective, survival mode by slowing your metabolism down so you won’t burn as many calories. This means your body holds onto your ugly body fat and burns up your valuable, figure slimming muscle instead. Why does your body eat up your own muscle tissue instead of burning fat while you are deducing your calories? Because your muscle is what burns the most calories. As a matter of fact, muscle is the only tissue in the body that utilizes fat as energy. To keep you alive for the long haul, your body cannibalizes what burns the most calories! In other words, you will breakdown muscle to get it’s primary energy. Thus, drastically reducing your calories will make you fatter!
In the beginning of a diet you WILL lose weight by dramatically cutting calories. But it won’t be fat loss, it will be water weight and lean muscle tissue – the exact OPPOSITE of what you want to get rid of. There are 3,500 calories in a pound of fat. So, when a diet promises to help you lose 10 pounds of weight in one week, it can’t be fat. Why? Because 10 pounds of fat is 35,000 calories. That’s 5,000 calories per day. Even with exercise that is a an impossible feat.
Science has proven this over and over again. It’s an undisputed universal fact. Not only will harsh diets slow your metabolism down to a crawl, causing your initial weight loss to come to a gradual halt, they will also inevitably bring about a “rebound” effect. This rebound will make you even fatter than you were before starting the diet. This is the result of, among other things, losing muscle. When you rebound, not only do you generally put on more weight than you actually lost with the diet, your percentage of body fat increases because your body cannibalized muscle tissue as an energy source during the dieting process. Thus the “yo-yo” effect that almost all calorie deprived dieter’s experience.
Remember, weight is nothing more than a measure of gravity pulling an object toward Earth. It is not a measure of body composition. No matter how you look at it, there are no shortcuts. You must simply eat right and combine it with the right form of exercise.
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Improve flexibility through stretching
The Atlanta Journal-Constitution
Flexibility is developed when connective tissues and muscle are elongated through regular proper stretching. Flexibility diminishes over time when these tissues are not stretched or exercised. However stretching is only beneficial when done properly, gradually, and slowly and must be done on a regular basis in order to see results.
Some benefits of stretching:
•Stretching can reduce risk of joint sprain or muscle strain
•Stretching can reduce risk of back pain
•Stretching can reduce muscle tension
•Stretching can increase blood flow through the active muscle
What benefits do you find in stretching?
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