Tuesday, July 25, 2006
Tips for Treadmill Workouts...
It seems to me that most of the BBL participants utilize a treadmill for exercise purposes. For this reason, I have decided to make this posting about ways to make the most of your workout.
A treadmill is a great way to exercise. Whether in the gym or at home, the treadmill allows a workout without the constraints placed on outdoor walking by time and weather conditions. Walking is the most natural form of exerise, and requires no special skills or equipment (except for a treadmill in this case).
Weight loss from a treadmill tends to be successfull, as long as you don't fall into the 'ho-hum, I'm doing this but I don't like it' school of thought. Like all exercise programs, to be successfull, you need to be committed to a program, and follow through with it on a regular basis. Just be consistent and work within your fat burning target range for 45 minutes or more per session at least 5 to 6 days per week. Don't panic, though, if this is out of your range. Gradually work your way up to the target by increasing both speed and time in weekly increments until you reach the target area.
However, exercise alone may not be enough to show significant weight loss. If you are looking to shed unwanted pounds, implement a treadmill workout routine along with a sensible, healthy diet. Although regular exercise will increase your metabolism and muscle mass, which in turn, burns more calories.
A treadmill is a great way to exercise. Whether in the gym or at home, the treadmill allows a workout without the constraints placed on outdoor walking by time and weather conditions. Walking is the most natural form of exerise, and requires no special skills or equipment (except for a treadmill in this case).
Weight loss from a treadmill tends to be successfull, as long as you don't fall into the 'ho-hum, I'm doing this but I don't like it' school of thought. Like all exercise programs, to be successfull, you need to be committed to a program, and follow through with it on a regular basis. Just be consistent and work within your fat burning target range for 45 minutes or more per session at least 5 to 6 days per week. Don't panic, though, if this is out of your range. Gradually work your way up to the target by increasing both speed and time in weekly increments until you reach the target area.
However, exercise alone may not be enough to show significant weight loss. If you are looking to shed unwanted pounds, implement a treadmill workout routine along with a sensible, healthy diet. Although regular exercise will increase your metabolism and muscle mass, which in turn, burns more calories.
Here are some important tips to remember when walking:
Maintain a proper posture, keep you head up, relax your neck and look straight ahead.
Let your arms swing naturally at your side and loosely cup your hands.
Hold your tummy in and keep your hips relaxed and loose.
Take steps that are comfortable for you, not too short or too long.
Concentrate on your breathing. Try to breathe normally, taking in deep, smooth breaths.
A few good tips to help break the boredom while exercising on the treadmill are:
Listen to up beat music, books on tape or teaching tapes.- Read a book or magazine.
Chat with a friend on the treadmill next to you.
Watch yourself in the mirror to work on your posture and walking technique.
Watch your favorite talk show or sitcom.
Article Source: http://EzineArticles.com/?expert=Gary_Gresham
Monday, July 24, 2006
Hi, all!
I'm new here. My name is Jana, and my goal is to lose 60 pounds. So far, I've lost about 12 with just diet. I'm feeling pretty good about that, but I know I need to add exercise to really start taking the pounds off. Is it just me or do you hate sweating in the summer time? I'm already hot - do I really want to get on the treadmill?
Anyway, I thought being part of this group would be helpful in moving toward my goal. So hi!
Anyway, I thought being part of this group would be helpful in moving toward my goal. So hi!
Tuesday, July 18, 2006
Since noone is posting...
I'm going to try to post health facts that for those of you that are still reading.
I know that with summer, everyone tends to lose sight of their weightloss and fitness goals.
Don't forget that small changes to your diet and exercise routine can help you maintain progress made, or help to jump-start your body for future loss.
Today's lecture is brought to you by the letter "D". (that's for Vitamin D).
Some of you may be asking, "What does Vitamin D do for me?". Let's find out!
Vitamin D helps to maintain normal levels of phosporus and calcium in your blood. It also adis in the absorption of calcium. Without vitamin D, bones can become thin, brittle, soft, or misshapen. Vitamin D prevents rickets in children and osteomalacia in adults -- skeletal diseases that result in defects that weaken bones.
Wondering how to get your daily dose of Vitamin D? It's easy!
Food Sources:
Many foods, including milk, are fortified with Vitamin D. For example, one cup of milk supplied about 1/4 of the estimated daily allotment for the average adult. One cup of vitamin D fortified milk supplies about one-fourth of the estimated daily need for this vitamin for adults. Although milk is fortified with vitamin D, dairy products made from milk such as cheese, yogurt, and ice cream are generally not fortified with vitamin D.
Only a few foods naturally contain significant amounts of vitamin D, including Salmon, Mackerel, Sardines, Liver, and Eggs.
Exposure to Sunlight:
Exposure to sunlight is an important source of vitamin D. Ultraviolet (UV) rays from sunlight trigger vitamin D synthesis in the skin. Sunscreens with a sun protection factor of 8 or greater will block UV rays that produce vitamin D, but it is still important to routinely use sunscreen whenever sun exposure is longer than 10 to 15 minutes. It is especially important for individuals with limited sun exposure to include good sources of vitamin D in their diet.
Warnings:
There is a high health risk associated with consuming too much vitamin D. Vitamin D toxicity can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise blood levels of calcium, causing mental status changes such as confusion. High blood levels of calcium also can cause heart rhythm abnormalities. Calcinosis, the deposition of calcium and phosphate in soft tissues like the kidney can be caused by vitamin D toxicity.
Consuming too much vitamin D through diet alone is not likely unless you routinely consume large amounts of cod liver oil. It is much more likely to occur from high intakes of vitamin D in supplements. The Food and Nutrition Board of the Institute of Medicine considers an intake of 1,000 IU for infants up to 12 months of age and 2,000 IU for children, adults, pregnant, and lactating women to be the tolerable upper intake level. Daily intake above this level increases the risk of adverse health effects and is not advised.
(information retrieved from Healthlink )
I know that with summer, everyone tends to lose sight of their weightloss and fitness goals.
Don't forget that small changes to your diet and exercise routine can help you maintain progress made, or help to jump-start your body for future loss.
Today's lecture is brought to you by the letter "D". (that's for Vitamin D).
Some of you may be asking, "What does Vitamin D do for me?". Let's find out!
Vitamin D helps to maintain normal levels of phosporus and calcium in your blood. It also adis in the absorption of calcium. Without vitamin D, bones can become thin, brittle, soft, or misshapen. Vitamin D prevents rickets in children and osteomalacia in adults -- skeletal diseases that result in defects that weaken bones.
Wondering how to get your daily dose of Vitamin D? It's easy!
Food Sources:
Many foods, including milk, are fortified with Vitamin D. For example, one cup of milk supplied about 1/4 of the estimated daily allotment for the average adult. One cup of vitamin D fortified milk supplies about one-fourth of the estimated daily need for this vitamin for adults. Although milk is fortified with vitamin D, dairy products made from milk such as cheese, yogurt, and ice cream are generally not fortified with vitamin D.
Only a few foods naturally contain significant amounts of vitamin D, including Salmon, Mackerel, Sardines, Liver, and Eggs.
Exposure to Sunlight:
Exposure to sunlight is an important source of vitamin D. Ultraviolet (UV) rays from sunlight trigger vitamin D synthesis in the skin. Sunscreens with a sun protection factor of 8 or greater will block UV rays that produce vitamin D, but it is still important to routinely use sunscreen whenever sun exposure is longer than 10 to 15 minutes. It is especially important for individuals with limited sun exposure to include good sources of vitamin D in their diet.
Warnings:
There is a high health risk associated with consuming too much vitamin D. Vitamin D toxicity can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise blood levels of calcium, causing mental status changes such as confusion. High blood levels of calcium also can cause heart rhythm abnormalities. Calcinosis, the deposition of calcium and phosphate in soft tissues like the kidney can be caused by vitamin D toxicity.
Consuming too much vitamin D through diet alone is not likely unless you routinely consume large amounts of cod liver oil. It is much more likely to occur from high intakes of vitamin D in supplements. The Food and Nutrition Board of the Institute of Medicine considers an intake of 1,000 IU for infants up to 12 months of age and 2,000 IU for children, adults, pregnant, and lactating women to be the tolerable upper intake level. Daily intake above this level increases the risk of adverse health effects and is not advised.
(information retrieved from Healthlink )
