Some regard the body fat percentage as the better measure of an individual's fitness level, as it is the only body measurement which directly calculates the particular individual's body composition. The widely-used body mass index (BMI), on the other hand, simply makes blanket assumptions as to what every individual of a certain height should ideally weigh, regardless of the body composition which makes up that weight. The BMI gives particularly inaccurate information with regard to individuals with above-average lean muscle mass, classifying such individuals as "overweight" or "obese" despite the fact that their body fat percentage would indicate they are in excellent physical condition. Total Body Fitness measures body fat as part of the FREE fitness assessment offered to all of their clients and for a fee of $25 to others. Once you know your percentage of body fat , you can consult with the chart below. Your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else). A certain amount of fat is essential to bodily functions. Obesity is determined not only by body weight, but also by measurement of body fat or body fat percentage. People might be normal or underweight, but may have excessive body fat. On the other hand, some might be over weight by normal standards, but if they have low body fat, they are not obese.
Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
BODY FAT PERCENTAGE CHART
BODY FAT PERCENTAGE FOR MEN
Age Excellent Good Fair Risky
20-24 10.8 14.9 19 23.3
25-29 12.8 16.5 20.3 24.3
30-34 14.5 18 21.5 25.2
35-39 16.1 19.3 22.6 26.1
40-44 17.5 20.5 23.6 26.9
45-49 18.6 21.5 24.5 27.6
50-54 19.5 22.3 25.2 28.3
55-59 20.0 22.9 25.9 28.9
60+ 20.3 23.4 26.4 29.5
BODY FAT PERCENTAGE FOR WOMEN
Age Excellent Good Fair Risky
20-24 18.9 22.0 25.0 29.6
25-29 18.9 22.1 25.4 29.8
30-34 19.7 22.7 26.4 30.5
35-39 21.0 24.0 27.7 31.5
40-44 22.6 25.6 29.3 32.8
45-49 24.3 27.3 30.9 34.1
50-54 25.8 28.9 32.3 35.5
55-59 27.0 30.2 33.5 36.7
60+ 27.6 30.9 34.2 37.7
Wednesday, 27 January 2010
Friday, 22 January 2010
Low Carb Diet Basics by Total Body Fitness
Learn The Basics of Low Carb Diets
With so many diets out there today it's easy to get confused. So exactly what is a low carb diet? A low carb diet is actually a broad term that refers to eating plans for weight loss that focus on the reduced or controlled consumption of carbohydrates. Examples of popular low carb diets include:
* Atkins
* South Beach
* Zone
* Protein Power
Many low carb diet plans include detailed lists of "good" and "bad" foods to eat. For low carb diet regimens, careful meal preparation is a must and the urge to snack has to be overcome at all costs. Undertaking such an eating plan requires a considerable amount of willpower, so before choosing a low carb diet it's important to consider all the potential benefits and drawbacks to be certain you know exactly what you're getting into.
Consult Your Physician First
Before beginning any program of diet or exercise it is highly advisable to consult with your physician first. Both diet and exercise put a strain on your body as it struggles to adapt to the changes in routine and the kinds of "fuel" it is receiving. Individuals who suffer from high blood pressure or who have high cholesterol levels in particular should discuss high protein low carb diets with their doctors. In some instances such diets can actually worsen your medical condition and an alternate plan of weight loss may be more appropriate for your metabolism and overall health. It's always better to play it safe and get all the information first.
Benefits of Low Carb Diets
When you choose low carb diet plans there are a number of likely benefits although every person will experience an individual level of success with a given low carb diet. Studies have shown that low carb diets:
* lead to weight loss
* improve triglycerides
* reduce blood glucose
* increase "good" cholesterol
* improve insulin sensitivity
* lower the blood insulin level
* decrease blood pressure
* lessen the loss of muscle mass
Anecdotal evidence from individuals who have followed high protein low carb diet plans suggets additional benefits including:
* increased energy
* decrease cravings for sweets
* improved emotional reactions
* better mental function and capacity
* decreased compulsive or emotional eating
* improved dental hygiene
As with most diets, however, low carb diet eating plans also have their detractors.
The Disadvantages of a Low Carb Diet
Disadvantages of a low carb diet include:
* the restrictive nature of the low carb diet menu makes the diet difficult to maintain
* some people replow energy levels and headaches
* some dieters experience digestive problems with increased protein consumption
* blood pressure and cholesterol levels actually elevate
The greatest criticism from nutritionists is that in the long term a low carb diet plan may not provide enough nutritional balance. Given that caution, people who do decide to undertake a low carb diet should learn as much as possible about maintaining the correct mixture of foods. Almost all nutritionists are in agreement that balance is better than extremism in any eating plan.
With so many diets out there today it's easy to get confused. So exactly what is a low carb diet? A low carb diet is actually a broad term that refers to eating plans for weight loss that focus on the reduced or controlled consumption of carbohydrates. Examples of popular low carb diets include:
* Atkins
* South Beach
* Zone
* Protein Power
Many low carb diet plans include detailed lists of "good" and "bad" foods to eat. For low carb diet regimens, careful meal preparation is a must and the urge to snack has to be overcome at all costs. Undertaking such an eating plan requires a considerable amount of willpower, so before choosing a low carb diet it's important to consider all the potential benefits and drawbacks to be certain you know exactly what you're getting into.
Consult Your Physician First
Before beginning any program of diet or exercise it is highly advisable to consult with your physician first. Both diet and exercise put a strain on your body as it struggles to adapt to the changes in routine and the kinds of "fuel" it is receiving. Individuals who suffer from high blood pressure or who have high cholesterol levels in particular should discuss high protein low carb diets with their doctors. In some instances such diets can actually worsen your medical condition and an alternate plan of weight loss may be more appropriate for your metabolism and overall health. It's always better to play it safe and get all the information first.
Benefits of Low Carb Diets
When you choose low carb diet plans there are a number of likely benefits although every person will experience an individual level of success with a given low carb diet. Studies have shown that low carb diets:
* lead to weight loss
* improve triglycerides
* reduce blood glucose
* increase "good" cholesterol
* improve insulin sensitivity
* lower the blood insulin level
* decrease blood pressure
* lessen the loss of muscle mass
Anecdotal evidence from individuals who have followed high protein low carb diet plans suggets additional benefits including:
* increased energy
* decrease cravings for sweets
* improved emotional reactions
* better mental function and capacity
* decreased compulsive or emotional eating
* improved dental hygiene
As with most diets, however, low carb diet eating plans also have their detractors.
The Disadvantages of a Low Carb Diet
Disadvantages of a low carb diet include:
* the restrictive nature of the low carb diet menu makes the diet difficult to maintain
* some people replow energy levels and headaches
* some dieters experience digestive problems with increased protein consumption
* blood pressure and cholesterol levels actually elevate
The greatest criticism from nutritionists is that in the long term a low carb diet plan may not provide enough nutritional balance. Given that caution, people who do decide to undertake a low carb diet should learn as much as possible about maintaining the correct mixture of foods. Almost all nutritionists are in agreement that balance is better than extremism in any eating plan.
Tuesday, 5 January 2010
TOTAL BODY FITNESS GIVES YOU ONE MORE SECRET TO WEIGHT-LOSS
Major news for people with thyroid problems who are facing weight loss challenges is the news that the natural dietary supplement conjugated linoleic acid (CLA) reduces body fat in people who are overweight.
Conjugated Linoleic Acid (CLA), is a naturally occurring free fatty acid. CLA was discovered by accident in 1978 by Michael W. Pariza at the University of Wisconsin while looking for mutagen formations in meat during cooking.
CLA occurs naturally in small amounts in foods such as milk, cheese, beef, and lamb as well as many processed foods. One processed food in particular that's high in CLA is Cheez Wiz. But getting enough CLA from your diet for the preferred benefit would require considerable intake of these types of foods. This is not only impractical, but would also have a seriously negative impact on your metabolism due to the high caloric penalty you would pay. CLA is research proven to build muscle, reduce body fat, and induce an optimum cellular environment for improved health! Antioxidant and anti-cancer properties have also been attributed to CLA,
A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group. The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat.
Dr. Michael Pariza reported in August 2000 to the American Chemical Society that "It doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big." Pariza's research did not find weight loss in his group of 71 overweight people, but what he did find was that when the dieters stopped dieting, and gained back weight, those taking CLA "were more likely to gain muscle and not fat.'' In a separate study conducted at Purdue University in Indiana , CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels.
CLA has been the subject of a variety of research in the past several years, and findings also suggest that some of the other benefits of CLA include the following:
· Increases metabolic rate -- This would obviously be a positive benefit for thyroid patients, as hypothyroidism -- even when treated -- can reduce the metabolic rate in some people.
· Decreases abdominal fat -- Adrenal imbalances and hormonal shifts that are common in thyroid patients frequently cause rapid accumulation of abdominal fat, so this benefit could be quite helpful.
· Enhances muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
· Lowers cholesterol and triglycerides -- Since many thyroid patients have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on a thyroid patient's health.
· Lowers insulin resistance -- Insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight.
· Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes difficult, this can be of help to thyroid patients.
· Enhances immune system -- Since most cases of thyroid disease are autoimmune in nature, enhancing the immune system's ability to function properly is a positive benefit.
If you're interested in taking CLA to help with weight loss, keep in mind that it's not a magic pill, and you will need to start a program of diet and exercise in order to successfully lose weight and keep it off.
If You Are Interested in Taking CLA
CLA is a supplement, and does not require a prescription. It is available at health food/ nutritional supplement stores, and at online outlets. Experts recommend that you use a patented name brand, as some brands have inconsistent or insufficient amounts of CLA contained in them. The brand used in testing was "Tonalin" brand CLA, which comes in 1000 mg capsules. To obtain the level determined to be effective in the testing -- 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals.
Please note also, that you should not think that CLA alone will help you lose weight. You still need to be on a balanced, reduced-calorie, low-glycemic diet, and have to incorporate regular, vigorous exercise, and weight bearing activities, into your life.
Conjugated Linoleic Acid (CLA), is a naturally occurring free fatty acid. CLA was discovered by accident in 1978 by Michael W. Pariza at the University of Wisconsin while looking for mutagen formations in meat during cooking.
CLA occurs naturally in small amounts in foods such as milk, cheese, beef, and lamb as well as many processed foods. One processed food in particular that's high in CLA is Cheez Wiz. But getting enough CLA from your diet for the preferred benefit would require considerable intake of these types of foods. This is not only impractical, but would also have a seriously negative impact on your metabolism due to the high caloric penalty you would pay. CLA is research proven to build muscle, reduce body fat, and induce an optimum cellular environment for improved health! Antioxidant and anti-cancer properties have also been attributed to CLA,
A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group. The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat.
Dr. Michael Pariza reported in August 2000 to the American Chemical Society that "It doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big." Pariza's research did not find weight loss in his group of 71 overweight people, but what he did find was that when the dieters stopped dieting, and gained back weight, those taking CLA "were more likely to gain muscle and not fat.'' In a separate study conducted at Purdue University in Indiana , CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels.
CLA has been the subject of a variety of research in the past several years, and findings also suggest that some of the other benefits of CLA include the following:
· Increases metabolic rate -- This would obviously be a positive benefit for thyroid patients, as hypothyroidism -- even when treated -- can reduce the metabolic rate in some people.
· Decreases abdominal fat -- Adrenal imbalances and hormonal shifts that are common in thyroid patients frequently cause rapid accumulation of abdominal fat, so this benefit could be quite helpful.
· Enhances muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
· Lowers cholesterol and triglycerides -- Since many thyroid patients have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on a thyroid patient's health.
· Lowers insulin resistance -- Insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight.
· Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes difficult, this can be of help to thyroid patients.
· Enhances immune system -- Since most cases of thyroid disease are autoimmune in nature, enhancing the immune system's ability to function properly is a positive benefit.
If you're interested in taking CLA to help with weight loss, keep in mind that it's not a magic pill, and you will need to start a program of diet and exercise in order to successfully lose weight and keep it off.
If You Are Interested in Taking CLA
CLA is a supplement, and does not require a prescription. It is available at health food/ nutritional supplement stores, and at online outlets. Experts recommend that you use a patented name brand, as some brands have inconsistent or insufficient amounts of CLA contained in them. The brand used in testing was "Tonalin" brand CLA, which comes in 1000 mg capsules. To obtain the level determined to be effective in the testing -- 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals.
Please note also, that you should not think that CLA alone will help you lose weight. You still need to be on a balanced, reduced-calorie, low-glycemic diet, and have to incorporate regular, vigorous exercise, and weight bearing activities, into your life.
Tuesday, 22 December 2009
Drinking and weight-loss don't mix advises Total Body Fitness
The first thing nearly all weight-loss plans require is that you stop drinking. This is because alcoholic beverages give you calories with no other nutrition, and they also may loosen your resolve to lose weight and make you eat without thinking. Beer goes with peanuts, wine with cheese. Also, alcohol itself is high in calories—7 calories per gram, almost as much as fat (9 calories per gram) and more than carbs or protein (about 4 per gram). Here are some things you should know about alcohol and nutrition—facts that run counter to what many people believe:
Alcoholic beverages all contain calories, and most of the calories come from the alcohol. (We are speaking about straight spirits, wine, or beer—not mixed drinks made with added ingredients, which can bring calories to, well, staggering levels.)
• Alcohol is not a carbohydrate.
• Your body processes alcohol first, before fat, protein, or carbs. Thus drinking slows down the burning of fat. This could account for the weight gain seen in some studies.
• Hard liquor is distilled and thus contains no carbohydrates. The current “Zero Carb” campaign for vodka and whiskey is baloney and may encourage mindless consumption. It’s like bragging that a candy bar is “cholesterol-free.”
• When grapes are made into wine, most of the fruit sugars (carbs) convert to alcohol, but a few carbs remain. A 5-ounce glass of wine typically contains 110 calories, 5 grams of carbohydrates, and about 13 grams of alcohol (which accounts for 91 of the calories). A 5-ounce glass of wine supplies roughly the same amount of alcohol and number of calories as a 12-ounce light beer or 1.5 ounces of 80-proof spirits.
• Beer, too, contains carbohydrates. The new low-carb beers are not new at all, though this type of beer does indeed have fewer carbs. Low-carb beers are simply the old light beers with a new label and ad campaign. The old Miller Lite has 96 calories and 3.2 grams of carbs in 12 ounces. The “low-carb” Michelob Ultra has 96 calories and 2.6 grams of carbs. Coors Lite has 102 calories and 5 grams of carbs. The differences are tiny—hardly worth mentioning. In contrast, a regular beer has 13 grams of carbs and 150 calories.
What it all boils down to
In spite of the strong implication that “low-carb” somehow means low-calorie, and that low-carb foods in general can help you lose weight—or, indeed, that they are “health foods”—there’s no evidence this is so, and particularly not when it comes to beer, wine, and liquor. Alcoholic beverages have calories because alcohol has a lot of calories—not because of carbs. The impli-cation that low-carb beers and wine or carb-free spirits are a boon on a weight-loss program is simply deceptive advertising.
Alcoholic beverages all contain calories, and most of the calories come from the alcohol. (We are speaking about straight spirits, wine, or beer—not mixed drinks made with added ingredients, which can bring calories to, well, staggering levels.)
• Alcohol is not a carbohydrate.
• Your body processes alcohol first, before fat, protein, or carbs. Thus drinking slows down the burning of fat. This could account for the weight gain seen in some studies.
• Hard liquor is distilled and thus contains no carbohydrates. The current “Zero Carb” campaign for vodka and whiskey is baloney and may encourage mindless consumption. It’s like bragging that a candy bar is “cholesterol-free.”
• When grapes are made into wine, most of the fruit sugars (carbs) convert to alcohol, but a few carbs remain. A 5-ounce glass of wine typically contains 110 calories, 5 grams of carbohydrates, and about 13 grams of alcohol (which accounts for 91 of the calories). A 5-ounce glass of wine supplies roughly the same amount of alcohol and number of calories as a 12-ounce light beer or 1.5 ounces of 80-proof spirits.
• Beer, too, contains carbohydrates. The new low-carb beers are not new at all, though this type of beer does indeed have fewer carbs. Low-carb beers are simply the old light beers with a new label and ad campaign. The old Miller Lite has 96 calories and 3.2 grams of carbs in 12 ounces. The “low-carb” Michelob Ultra has 96 calories and 2.6 grams of carbs. Coors Lite has 102 calories and 5 grams of carbs. The differences are tiny—hardly worth mentioning. In contrast, a regular beer has 13 grams of carbs and 150 calories.
What it all boils down to
In spite of the strong implication that “low-carb” somehow means low-calorie, and that low-carb foods in general can help you lose weight—or, indeed, that they are “health foods”—there’s no evidence this is so, and particularly not when it comes to beer, wine, and liquor. Alcoholic beverages have calories because alcohol has a lot of calories—not because of carbs. The impli-cation that low-carb beers and wine or carb-free spirits are a boon on a weight-loss program is simply deceptive advertising.
Monday, 7 December 2009
Total Body Fitness donates to Saint Michael’s Hospital
Total Body Fitness was pleased to donate private personal training sessions to a silent auction put together by staff at Saint Michael’s hospital this past weekend. The private personal training sessions that were donated were auctioned to raise money for the hospital’s Patient Comfort Fund. Every year, Total Body Fitness picks a charity and helps raise money for that cause. This year it was Saint Mike’s in Toronto , last year it was the Saint Louise Outreach Centre in Brampton . Prior to that is was the Big Brother’s Association. Besides these well known charities, Total Body Fitness has also donated to many other local charitable events and causes within the community. Especially around Christmas time, people should always remember “It’s better to give than to receive!” Let’s all do our part to help the less fortunate this holiday season and bring cheer to someone’s life.
Friday, 4 December 2009
Home workout vs personal trainer- TB Fitness explains the difference
Q: What is the difference between doing a fitness program by myself and with a personal trainer?
A: There is a HUGE difference between the two! Now, if you are a professional bodybuilder, fitness model, or obsessed gym freak this question does not apply to you. However, if you're the average person looking to get in shape, let's face it…it's a lot of hard work. The two main factors that suffer when training alone are the following:
Motivation- A key ingredient to your fitness success is always staying motivated. When you aren't motivated you usually do the bare minimum. You go through your exercise routine because you feel like you have to, not because you want to work hard or improve. You are not accountable with yourself. You feel as though that occasionally participating qualifies as good enough, even though you know you can accomplish more. Ultimately, the repercussions of your exercise routine become stagnated. Don't make this mistake! A personal trainer will motivate you!
Guidance- This is very important when starting a Fitness program. When you do not have proper guidance you are taking a risk with your fitness results. For example, if one component of your exercise or nutritional regiment is incorrect, it can jeopardize ALL of your efforts. That means you are basically wasting your time. All of those hard hours in the gym will have been for, you guessed it... NOTHING!
For some, buying expensive equipment will oblige them to use it. While the cost can be a motivating factor to stay fit, this doesn’t happen in real life. In fact, it is estimated that 80% of home fitness equipment is not used after the first year – and the majority of people who belong to this statistic are beginners. That said, if you are planning to jump start the interest in exercising at home, you are more likely to stop using the equipment you bought without even getting your money’s worth.
Hiring an accountant, lawyer or mechanic for professional services is no different than hiring a personal trainer for obtaining expert advice on fitness. Without fitness and health you have nothing. You owe it to yourself to seek professional guidance.
A: There is a HUGE difference between the two! Now, if you are a professional bodybuilder, fitness model, or obsessed gym freak this question does not apply to you. However, if you're the average person looking to get in shape, let's face it…it's a lot of hard work. The two main factors that suffer when training alone are the following:
Motivation- A key ingredient to your fitness success is always staying motivated. When you aren't motivated you usually do the bare minimum. You go through your exercise routine because you feel like you have to, not because you want to work hard or improve. You are not accountable with yourself. You feel as though that occasionally participating qualifies as good enough, even though you know you can accomplish more. Ultimately, the repercussions of your exercise routine become stagnated. Don't make this mistake! A personal trainer will motivate you!
Guidance- This is very important when starting a Fitness program. When you do not have proper guidance you are taking a risk with your fitness results. For example, if one component of your exercise or nutritional regiment is incorrect, it can jeopardize ALL of your efforts. That means you are basically wasting your time. All of those hard hours in the gym will have been for, you guessed it... NOTHING!
For some, buying expensive equipment will oblige them to use it. While the cost can be a motivating factor to stay fit, this doesn’t happen in real life. In fact, it is estimated that 80% of home fitness equipment is not used after the first year – and the majority of people who belong to this statistic are beginners. That said, if you are planning to jump start the interest in exercising at home, you are more likely to stop using the equipment you bought without even getting your money’s worth.
Hiring an accountant, lawyer or mechanic for professional services is no different than hiring a personal trainer for obtaining expert advice on fitness. Without fitness and health you have nothing. You owe it to yourself to seek professional guidance.
Wednesday, 2 December 2009
Valuable info regarding heart attacks and drinking cold water from Total Body Fitness
Heart Attacks and Drinking Warm Water
For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer & arthritis . It is best to drink hot soup or warm water after a meal.
Common Symptoms Of Heart Attack...
A serious note about heart attacks - You should know that not every heart attack symptom is going to be the left arm hurting . Be aware of intense pain in the jaw line .
You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we could survive.
For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer & arthritis . It is best to drink hot soup or warm water after a meal.
Common Symptoms Of Heart Attack...
A serious note about heart attacks - You should know that not every heart attack symptom is going to be the left arm hurting . Be aware of intense pain in the jaw line .
You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we could survive.
Wednesday, 28 October 2009
Strength training: Recommended for kids by Total Body Fitness when done correctly
Strength training offers kids many benefits, but there are important caveats to keep in mind. Here's what you need to know about youth strength training.
Strength training for kids? You bet! Done properly, strength training offers many bonuses to young athletes. Strength training is even a good idea for kids who simply want to look and feel better. In fact, strength training can put your child on a lifetime path to better health and fitness. According to the National Strength and Conditioning Association (NSCA), strength training can be a fun way for kids to build healthy muscles, joints, and bones. With a properly designed and supervised program, they can improve endurance, total fitness level, and sports performance. Strength training can even help prevent injuries and speed up recovery.
Strength training, not weightlifting
For kids, light resistance and controlled movements are best — with a special emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing. Free weights and machine weights are other options. Specific exercises should be learned without resistance. When proper techinique is mastered, small amounts of resistance (body weight, band, or weight) can be added. In general as kids get older and stronger, they can gradually increase the amount of resistance they use. Muscle strains are the most common form of injury, and the lower back is the most commonly injured area. But these injuries usually happen because the child has not used the proper lifting technique or is trying to lift too much weight.
Don't confuse strength training with weightlifting, bodybuilding or powerlifting. These activities are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than those of other athletes. This can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone (growth plates) — especially when proper technique is sacrificed in favor of lifting larger amounts of weight.
For kids, what are the benefits of strength training?
Done properly, strength training can:
§ Increase your child's muscle strength and endurance
§ Help protect your child's muscles and joints from injury
§ Improve your child's performance in nearly any sport, from dancing and figure skating to football and soccer
And strength training isn't only for athletes. Even if your child isn't interested in sports, strength training can:
§ Strengthen your child's bones
§ Help promote healthy blood pressure and cholesterol levels
§ Boost your child's metabolism
§ Help your child maintain a healthy weight
§ Improve your child's self-esteem
Strength training for kids? You bet! Done properly, strength training offers many bonuses to young athletes. Strength training is even a good idea for kids who simply want to look and feel better. In fact, strength training can put your child on a lifetime path to better health and fitness. According to the National Strength and Conditioning Association (NSCA), strength training can be a fun way for kids to build healthy muscles, joints, and bones. With a properly designed and supervised program, they can improve endurance, total fitness level, and sports performance. Strength training can even help prevent injuries and speed up recovery.
Strength training, not weightlifting
For kids, light resistance and controlled movements are best — with a special emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing. Free weights and machine weights are other options. Specific exercises should be learned without resistance. When proper techinique is mastered, small amounts of resistance (body weight, band, or weight) can be added. In general as kids get older and stronger, they can gradually increase the amount of resistance they use. Muscle strains are the most common form of injury, and the lower back is the most commonly injured area. But these injuries usually happen because the child has not used the proper lifting technique or is trying to lift too much weight.
Don't confuse strength training with weightlifting, bodybuilding or powerlifting. These activities are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than those of other athletes. This can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone (growth plates) — especially when proper technique is sacrificed in favor of lifting larger amounts of weight.
For kids, what are the benefits of strength training?
Done properly, strength training can:
§ Increase your child's muscle strength and endurance
§ Help protect your child's muscles and joints from injury
§ Improve your child's performance in nearly any sport, from dancing and figure skating to football and soccer
And strength training isn't only for athletes. Even if your child isn't interested in sports, strength training can:
§ Strengthen your child's bones
§ Help promote healthy blood pressure and cholesterol levels
§ Boost your child's metabolism
§ Help your child maintain a healthy weight
§ Improve your child's self-esteem
SOME INFO ABOUT CRAMPING WHEN RUNNING AS WELL AS HELPFUL TIPS TO ALLEVIATE THE PAIN
Side stitches are fairly common when you start running. No one knows why they occur, but there are some things you can do to minimize them. One cause is running before you've completely digested a meal, which may cause stomach cramps. Wait 2 to 4 hours after a large meal before running. Side stitches can also be caused by weak stomach muscles. Your abs do a lot of work to keep your body in position while you're running. Doing consistent ab and lower back exercises will help strengthen your torso and reduce those stitches. If you get a side stitch while running, slow down to a walk and try holding your hands up in the air as you take deep breaths. Sometimes pressing into the cramp and massaging it can help, too.
Most of us experience them at one time or another. That sharp twinge of pain just below the rib cage usually on the right. It is particularly common in runners and has been known to slow some down to a walk until the pain subsides.
Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.
Exhaling when the right foot hits the ground causes greater forces on the liver (which is on the right side just below the rib cage). So just as the liver is dropping down the diaphragm raises for the exhalation. It is believed this repeated stretching leads to spasms in the diaphragm.
Stopping a Side Stitch
To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.
Preventing a Side Stitch
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.
Some other ways to alleviate the pain of a side stitch include:
· Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout). Also, avoid eating protein which takes longer to digest, choose carbohydrates instead.
· Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.
· Slow down your pace until pain lessens.
· Breathe deep to stretch the diaphragm.
· Drink before exercise; dehydration can increase muscle cramps.
· Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.
· * If you continue to experience pain, see your doctor.
Most of us experience them at one time or another. That sharp twinge of pain just below the rib cage usually on the right. It is particularly common in runners and has been known to slow some down to a walk until the pain subsides.
Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.
Exhaling when the right foot hits the ground causes greater forces on the liver (which is on the right side just below the rib cage). So just as the liver is dropping down the diaphragm raises for the exhalation. It is believed this repeated stretching leads to spasms in the diaphragm.
Stopping a Side Stitch
To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.
Preventing a Side Stitch
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.
Some other ways to alleviate the pain of a side stitch include:
· Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout). Also, avoid eating protein which takes longer to digest, choose carbohydrates instead.
· Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.
· Slow down your pace until pain lessens.
· Breathe deep to stretch the diaphragm.
· Drink before exercise; dehydration can increase muscle cramps.
· Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.
· * If you continue to experience pain, see your doctor.
Friday, 16 October 2009
TBFitness wants you to know the Difference between a Cold and H1N1 Flu Symptoms
H1N1 flu is about to be upon us and we need to be on top of information regarding it. Here is a comparison to the
normal cold symptoms .
Know the Difference between a Cold and H1N1 Flu Symptoms
Symptom
Cold
H1N1 Flu
Fever
Fever is rare with a cold.
Fever is usually present with the flu in up to 80% of all flu cases. A temperature of 100°F or higher for 3 to 4 days is associated with the H1N1 flu.
Coughing
A hacking, productive (mucus- producing) cough is often present with a cold.
A non-productive (non-mucus producing) cough is usually present with the H1N1 flu (sometimes referred to as dry cough).
Aches
Slight body aches and pains can be part of a cold.
Severe aches and pains are common with the H1N1 flu.
Stuffy Nose
Stuffy nose is commonly present with a cold and typically resolves spontaneously within a week.
Stuffy nose is not commonly present with the H1N1 flu.
Chills
Chills are uncommon with a cold.
60% of people who have the H1N1 flu experience chills.
Tiredness
Tiredness is fairly mild with a cold.
Tiredness is moderate to severe with the H1N1 flu.
Sneezing
Sneezing is commonly present with a cold.
Sneezing is not common with the H1N1 flu.
Sudden Symptoms
Cold symptoms tend to develop over a few days.
The H1N1 flu has a rapid onset within 3-6 hours. The flu hits hard and includes sudden symptoms like high fever, aches and pains.
Headache
A headache is fairly uncommon with a cold.
A headache is very common with the H1N1 flu, present in 80% of flu cases.
Sore Throat
Sore throat is commonly present with a cold.
Sore throat is not commonly present with the H1N1 flu.
Chest Discomfort
Chest discomfort is mild to moderate with a cold.
Chest discomfort is often severe with the H1N1 flu.
The only way to stop the spread of the epidemic is to spread the awareness.
normal cold symptoms .
Know the Difference between a Cold and H1N1 Flu Symptoms
Symptom
Cold
H1N1 Flu
Fever
Fever is rare with a cold.
Fever is usually present with the flu in up to 80% of all flu cases. A temperature of 100°F or higher for 3 to 4 days is associated with the H1N1 flu.
Coughing
A hacking, productive (mucus- producing) cough is often present with a cold.
A non-productive (non-mucus producing) cough is usually present with the H1N1 flu (sometimes referred to as dry cough).
Aches
Slight body aches and pains can be part of a cold.
Severe aches and pains are common with the H1N1 flu.
Stuffy Nose
Stuffy nose is commonly present with a cold and typically resolves spontaneously within a week.
Stuffy nose is not commonly present with the H1N1 flu.
Chills
Chills are uncommon with a cold.
60% of people who have the H1N1 flu experience chills.
Tiredness
Tiredness is fairly mild with a cold.
Tiredness is moderate to severe with the H1N1 flu.
Sneezing
Sneezing is commonly present with a cold.
Sneezing is not common with the H1N1 flu.
Sudden Symptoms
Cold symptoms tend to develop over a few days.
The H1N1 flu has a rapid onset within 3-6 hours. The flu hits hard and includes sudden symptoms like high fever, aches and pains.
Headache
A headache is fairly uncommon with a cold.
A headache is very common with the H1N1 flu, present in 80% of flu cases.
Sore Throat
Sore throat is commonly present with a cold.
Sore throat is not commonly present with the H1N1 flu.
Chest Discomfort
Chest discomfort is mild to moderate with a cold.
Chest discomfort is often severe with the H1N1 flu.
The only way to stop the spread of the epidemic is to spread the awareness.
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