Aerobic is the highly recommended activity that anyone can do to lead a healthy life. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football. Aerobic means with air or oxygen. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over.
Cardiovascular Benefits
Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level.
Additional Benefits of Aerobic Exercise
In addition to cardiovascular benefits, other benefits of aerobic exercise include:
- Control of body fat. (Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.)
- Increased resistance to fatigue and extra energy.
- Toned muscles and increased lean body mass.
- Decreased tension and aid in sleeping.
- Increased general stamina.
- Psychological benefits - exercise improves mood, reduces depression and anxiety.
Thursday, June 4, 2009
ROLE OF PHYSICAL ACTIVITY IN WEIGHT CONTROL
Adequate amounts of protein foods, fibrous fruits and vegetables, whole grain cereals and pulses provide satiety and thus help to cut down food intake. You should also drink plenty of unsweetened fluids.
Physical Activity:
Regular physical activity plays a major role in effective weight loss and weight management. It can also help prevent several diseases and improve your overall health. Studies show that even the most inactive people can gain significant health benefits if they accumulate thirty minutes or more of physical activity per day.
How can physical activity help control your weight?
If your dietary plan doesn’t work out, then engage yourself in doing physical activities. Because, undergoing dietary plan and sitting idle will make no sense. One has to walk daily and do some exercise regularly.
Physical activity helps your body to burn excess calories, that would otherwise have been stored as fat.
The basic idea behind any such program is to balance your body’s calorie intake and output. When you eat fewer calories than you burn, your body uses the stored calories and you lose weight. The key to successful weight control and improved overall health is to make some sort of physical activity a part of your daily routine.
Physical Activity:
Regular physical activity plays a major role in effective weight loss and weight management. It can also help prevent several diseases and improve your overall health. Studies show that even the most inactive people can gain significant health benefits if they accumulate thirty minutes or more of physical activity per day.
How can physical activity help control your weight?
If your dietary plan doesn’t work out, then engage yourself in doing physical activities. Because, undergoing dietary plan and sitting idle will make no sense. One has to walk daily and do some exercise regularly.
Physical activity helps your body to burn excess calories, that would otherwise have been stored as fat.
The basic idea behind any such program is to balance your body’s calorie intake and output. When you eat fewer calories than you burn, your body uses the stored calories and you lose weight. The key to successful weight control and improved overall health is to make some sort of physical activity a part of your daily routine.
WEIGHT REDUCTION
An ideal body weight is most conducive to good health. This ideal body weight varies for each individual. It is up to every individual to take the initiative to ensure that his or her body weight does not vary more than 2 kilograms of the ideal body weight.
The objective of any weight management program is to bring a person’s body weight within the ideal body weight range, and to maintain it there. This sort of a weight management program is equally applicable to the underweight, and the obese.
Obesity management
Successful weight loss can be brought about through a combined nutritional and behavioral approach. The diet of the person should be well balanced and suited to his or her needs. This should be combined with an exercise program for effective results.
Dietary management
The objectives of diet modification in a weight reduction program are:
• To bring about a gradual weight loss.
• To maintain desirable weight and good nutritional status.
• To correct faulty food habits.
In order to achieve these objectives, suitable diet modifications must be made.
Energy: The energy intake must be reduced suitably to meet individual weight loss targets. A decrease of 1000 Cal daily is required to lose about one kilogram weight per week. On an average, a 1000-1200 Cal diet is used for weight reduction in women and 1500-1800 Cal diet is prescribed for weight reduction in men. Generally speaking, if you are overweight then reduce 500 Cal per day in your actual daily intake. If you are obese then you should reduce 1000 Cal per day in your actual daily intake. Another approach for determining energy requirement is based on body weight and activity.
The objective of any weight management program is to bring a person’s body weight within the ideal body weight range, and to maintain it there. This sort of a weight management program is equally applicable to the underweight, and the obese.
Obesity management
Successful weight loss can be brought about through a combined nutritional and behavioral approach. The diet of the person should be well balanced and suited to his or her needs. This should be combined with an exercise program for effective results.
Dietary management
The objectives of diet modification in a weight reduction program are:
• To bring about a gradual weight loss.
• To maintain desirable weight and good nutritional status.
• To correct faulty food habits.
In order to achieve these objectives, suitable diet modifications must be made.
Energy: The energy intake must be reduced suitably to meet individual weight loss targets. A decrease of 1000 Cal daily is required to lose about one kilogram weight per week. On an average, a 1000-1200 Cal diet is used for weight reduction in women and 1500-1800 Cal diet is prescribed for weight reduction in men. Generally speaking, if you are overweight then reduce 500 Cal per day in your actual daily intake. If you are obese then you should reduce 1000 Cal per day in your actual daily intake. Another approach for determining energy requirement is based on body weight and activity.
CARBOHYDRATES
What are carbohydrates? Carbohydrates are energy suppliers for the vital organs of the body, such as, central nervous system, kidneys, heart and brain. Fifty to sixty per cent of the daily calorie requirement is provided by carbohydrates. Carbohydrates, protein and fat are the three major macronutrients, essential for our daily lives. Carbohydrates are metabolized into simple sugars, such as glucose. Blood glucose is removed and pushed into the cells by insulin. Insulin is the hormone secreted by the beta cells of the pancreas. Beating of the heart, respiratory pattern and digestion require the energy provided by carbohydrates.
Based on the chemical structure, carbohydrates are classified into simple and complex carbohydrates. Simple carbohydrates are broken down rapidly and include refined sugars. Fruit juices, sugar, molasses, milk, honey, fruits and yoghurt are simple carbohydrates. They are also referred to ‘bad carbohydrates’. Polysaccharides or complex carbohydrates are those that have a longer transit time. They are a bundle of vitamins, dietary fiber and minerals. They are ‘good carbohydrates’. Complex carbohydrates comprise of elongated strands of simple sugars and take more time to break down. Three types of dietary fiber fall under the category of complex carbohydrates, namely, cellulose, hemicellulose and gums. They are provided by the legumes, fruits, vegetables, cereals and pasta in our diet
Based on the chemical structure, carbohydrates are classified into simple and complex carbohydrates. Simple carbohydrates are broken down rapidly and include refined sugars. Fruit juices, sugar, molasses, milk, honey, fruits and yoghurt are simple carbohydrates. They are also referred to ‘bad carbohydrates’. Polysaccharides or complex carbohydrates are those that have a longer transit time. They are a bundle of vitamins, dietary fiber and minerals. They are ‘good carbohydrates’. Complex carbohydrates comprise of elongated strands of simple sugars and take more time to break down. Three types of dietary fiber fall under the category of complex carbohydrates, namely, cellulose, hemicellulose and gums. They are provided by the legumes, fruits, vegetables, cereals and pasta in our diet
Wednesday, June 3, 2009
ANTI AGING DIET
People like to be young throughout their life. Nobody wants to get old. Today many products are available in the market to prevent old age. Aging is a natural phenomenon, which cannot be prevented but it can be delayed.
Aging gracefully is a wonderful aspect. A sign of aging is not only the visible signs, such as white hair and wrinkles, but also the loss of cognitive functioning, introduction of dentures, memory loss and incidence of diseases, such as osteoporosis, cancer, heart attack and so on.
Aging is made healthy and longevity increased by opting for a healthy lifestyle, a balanced diet and regular exercise. Diet plays a vital role in delaying the process of aging. A balanced diet with all the essential nutrients proves beneficial.
'Antioxidants' come to our mind, when the thought of aging comes in. Phyto nutrients are antioxidants that help in increasing the longevity of an individual. Antioxidants are those that prevent the oxidation of unstable substances called free radicals. They act as a scavenger of the free radicals, thereby preventing oxidative damage. This directly delays the onset of aging and other degenerative diseases, such as stroke, cataract and cancer. Foods and beverages that are a storehouse of vitamins, minerals and phyto nutrients, such as vegetables and fruits prove effective. Catechins that aid in good health are provided by green tea. Foods such as refined substances, trans fatty acids, starches and sugars stimulate the anti inflammatory response. Certain causative factors of aging, such as ultraviolet rays, stress, weak immune system and hormonal changes are avoided.
Aging gracefully is a wonderful aspect. A sign of aging is not only the visible signs, such as white hair and wrinkles, but also the loss of cognitive functioning, introduction of dentures, memory loss and incidence of diseases, such as osteoporosis, cancer, heart attack and so on.
Aging is made healthy and longevity increased by opting for a healthy lifestyle, a balanced diet and regular exercise. Diet plays a vital role in delaying the process of aging. A balanced diet with all the essential nutrients proves beneficial.
'Antioxidants' come to our mind, when the thought of aging comes in. Phyto nutrients are antioxidants that help in increasing the longevity of an individual. Antioxidants are those that prevent the oxidation of unstable substances called free radicals. They act as a scavenger of the free radicals, thereby preventing oxidative damage. This directly delays the onset of aging and other degenerative diseases, such as stroke, cataract and cancer. Foods and beverages that are a storehouse of vitamins, minerals and phyto nutrients, such as vegetables and fruits prove effective. Catechins that aid in good health are provided by green tea. Foods such as refined substances, trans fatty acids, starches and sugars stimulate the anti inflammatory response. Certain causative factors of aging, such as ultraviolet rays, stress, weak immune system and hormonal changes are avoided.
Tuesday, June 2, 2009
OBESE AND THEIR HEALTH MANAGEMENT
Many people who are overweight or obese have decided not to diet per se, but to concentrate on engaging in regular physical activity and maintaining healthy eating habits in accordance with the Dietary Guidelines for Americans, emphasizing lowered fat consumption, and an increase in vegetables, fruits and whole grains. Others — who try to diet — report needing help to achieve their weight management goals.
Fad diets that ignore the principles of the Dietary Guidelines may result in short term weight loss, but may do so at the risk of your health. How you go about managing your weight has a lot to do with your long-term success. Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your rule — and your goal. For many people who are overweight or obese, long-term — and healthy — weight management generally requires sensible goals and a commitment to make realistic changes in their lifestyle and improve their health. A lifestyle based on healthy eating and regular physical activity can be a real lifesaver.
Overweight and obesity have been associated with increased risk of developing such conditions as high blood pressure, Type 2 diabetes and coronary artery disease.
Fad diets that ignore the principles of the Dietary Guidelines may result in short term weight loss, but may do so at the risk of your health. How you go about managing your weight has a lot to do with your long-term success. Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your rule — and your goal. For many people who are overweight or obese, long-term — and healthy — weight management generally requires sensible goals and a commitment to make realistic changes in their lifestyle and improve their health. A lifestyle based on healthy eating and regular physical activity can be a real lifesaver.
Overweight and obesity have been associated with increased risk of developing such conditions as high blood pressure, Type 2 diabetes and coronary artery disease.
Monday, June 1, 2009
YOUR DIET PLAN
Healthy dieting involves the loss of weight and maintenance of ideal body weight with the help of a healthy diet pattern. A number of dieting tips are available, though effective administration of the same is vital for its success. About two servings of vegetables and fruits are recommended. A heavy and healthy breakfast helps in reduction of hunger pangs by the end of the evening. The plate system is effective, wherein the plate is filled with vegetables and fruits. A quarter of the plate is filled with cereal and the other quarter with a protein source to keep you satiated. Eat in a smaller plate while eating out.
A salad plate is a better option for the dinner plate. Plate your food. Avoid eating foods directly from the packets or container. Fruit juices are also filled with calories. Opt for fruits, rather than fruit juices. Carbonated beverages are completely abstained from. A food diary or food journal is effective to keep a track of ingested foods and beverage, thereby providing help for your dieting plans. Every junk administered is made a note of. Alcoholic beverages are restricted to the end of the week. Avoid the same if possible. Do not watch television while eating meals. There is an invariable increase in your intake. Avoid junk foods such as pizzas, burgers, french fries, chicken nuggets. These are commonly consumed with fizzy drinks. The calorie levels shoot to extraordinary amounts.
A salad plate is a better option for the dinner plate. Plate your food. Avoid eating foods directly from the packets or container. Fruit juices are also filled with calories. Opt for fruits, rather than fruit juices. Carbonated beverages are completely abstained from. A food diary or food journal is effective to keep a track of ingested foods and beverage, thereby providing help for your dieting plans. Every junk administered is made a note of. Alcoholic beverages are restricted to the end of the week. Avoid the same if possible. Do not watch television while eating meals. There is an invariable increase in your intake. Avoid junk foods such as pizzas, burgers, french fries, chicken nuggets. These are commonly consumed with fizzy drinks. The calorie levels shoot to extraordinary amounts.
Subscribe to:
Posts (Atom)
