| Healthy Weight Loss Program: Your Personal Exercise Prescription |
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Friday, December 28, 2007
Along with the 1996 Surgeon General's recommendations, the American College of Sports Medicine, the Centers for Disease Control and Prevention and the American Heart Association have all issued statements on the importance of regular physical exercise in a healthy weight loss program. The diet industry also endorses exercise as a beneficial component in any healthy weight loss plan. In fact, look at the disclaimers of any fad diet, special weight loss pill, or fat reducing fruit nectar and you'll see where, in addition to the "unbelievable benefits" of their product, the practice of proper nutrition and consistent aerobic exercise are highly recommended to achieve optimal healthy weight loss results. In other words, these companies are telling you that eating right and the incorporation of moderate aerobic exercise have more to do with the overall outcome of the healthy weight loss plan than does their "miracle pill". Overview 1. Determine your age adjusted maximum heart rate (220 – your age = maximum heart rate) 2. Determine your optimum fat burning exercise heart rate range (maximum heart rate x .6 = minimum heart rate; maximum exercise heart rate x .75 = maximum exercise heart rate 3. Exercise for 30 minutes, 3 times per week, keeping your heart rat between 60% and 75% of your age adjusted maximum heart rate. 4. Perform the flexibility exercises listed below 2 – 3 times per week. Exercise Prescription Exercise, by definition, means purposeful movement. Although many kinds of exercise exist, certain exercises may not be necessarily therapeutic for you. Remember, an exercise prescription is just that; it’s a prescription. Very little benefit will be obtained with nonspecific, over the counter exercise programs. Your understanding of the purpose, principles, and adherence to each prescribed exercise technique will be essential to the development of a positive outcome. The purposes of an exercise prescription are to: 1. Increase muscular flexibility 2. Normalize and balance muscle tone by increasing oxygen rich blood flow to the tissue 3. Integrate muscle activity 4. Restoration of functional movement 5. Restoration of functional muscle strength and endurance The exercise principles listed below serve as a guideline for proper application. Study the principles carefully in order to maximize the effectiveness of your exercise program. Exercises designed to improve flexibility should be performed several times per day. Each exercise should be held for 30-60 seconds to allow the tissue to elongate. Exercise prescribed to improve strength, mobility, and endurance should be performed at a pace that would enable you to complete the prescribed number of repetitions in one minute. If multiple sets are prescribed for each exercise session, a 90 second rest interval should follow each set. Never hold your breath during exercise. Your therapist will instruct you in the proper breathing technique that will facilitate a better exercise outcome. You may experience a slight ache or discomfort following your first or second exercise session. This is a normal reaction referred to as delayed onset muscle soreness (DOMS) and should go away in a day or so. This type of muscle soreness is not a cause for stopping your exercise program. If the exercise reproduces a specific pain or makes an already existing pain become more widespread, stop the exercise and inform your physician immediately. Allow yourself enough time to complete the exercise as prescribed. Exercise sessions that are rushed through with little attention paid to technique will be ineffective and will prolong your symptoms. If time becomes an issue, perform a few repetitions several times throughout the day. Don’t be in a hurry to advance to more strenuous exercise. Remember that tissue adaptation to new forms of stress takes time. In some cases it took years for your condition to develop. It is unrealistic to expect that the condition will be resolved after just a few exercise sessions. Compliance with your prescribed program and patience will result in the desired outcome. In combination with a healthy diet and nutrition plan, a fat burning exercise prescription is a necessary component of any healthy weight loss program. Before beginning any healthy weigh loss program, it is strongly advised that you consult with your physician. Do you want to learn more about a fat burning exercise prescription as a part of a healthy weight loss program? I've just finished a new ebook on how you can get lasting weight loss results utilizing "The 10 Step Permanent Weight Loss Formula". Get it FREE by clicking the links below. More healthy weight loss program advice can be found at http://www.squidoo.com/healthy_weight_loss_advice/ For a personal healthy weight loss program that will help you lose weight and keep it off, go to Healthy Weight Loss Program For FREE weight loss reports, go here: FREE Reports FREE Healthy Weight Loss Advice. Subscribe FREE on my blog at Weight Loss Blog For the past 25 years Malton Schexneider has been a practicing physical therapist, a nationally known educator, a former university professor, a published author, a clinical specialist in orthopedic physical therapy, and personal success coach to thousands of people just like you who were seeking lifestyle transformation. For more information on healthy weight loss plans and products go to http://www.metamorphicweightloss.com Hot Tub in Mijas Ease for an epidemic: Facts on Lyme, Symptoms of Lyme and What You Need to Cure Lyme Disease Today! You may be asking yourself since when did Lyme disease become an epidemic? After all, an epidemic is a rapid spread or increase in the occurrence of a disease. Lyme disease cannot be that widespread? Or can it? Did you know that lyme disease was almost non-existent before the 1970s? How many cases are there now? Know the numbers about Lyme disease? Each year, 16,000 new cases of Lyme disease are reported. (Unfortunately, many more do not get reported or treated until it is too late.) Millions of people could mistake it for some other ailment and the symptoms only worsen. The Center of Disease Control (CDC) affirms that "there is considerable under-reporting" of Lyme disease, and maintains that the actual infection rate may be 1.8 million, 10 times higher than the current 180,000 reported. Dan Kinderleher, M.D., an expert on Lyme disease, stated on the Today Show in 2002 that the number of cases may be 100 times higher (18 million in the U.S. alone) than reported by the CDC. Could I have Lyme Disease? 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Current pharmaceutical treatments, though highly effective against the causes and symptoms of Lyme disease, also wage a war against an infected individual's immune system. This creates symptoms which are listed above. In other words, you do NOT have to suffer from the harsh side-effects from Lyme Disease Medication. You need 3 things to free yourself 'naturally' from the epidemic of Lyme: 1.) You need to educate yourself against what you're dealing with. Information on lyme will be your number one weapon to cure yourself against lyme. 2.) You need to boast your immune system naturally. Most people still do not get enough Vitamin C to obtain a healthy immune system. Do you know how many milligrams a sufferer of lyme should take? 3.) You also need a natural mineral lacking in most bodies during recent decades. By taking a more "whole body" or holistic approach to health and treatment of Lyme Disease, I've discovered a simple, all natural cure for lyme disease. After months of research I have discovered a 100% satisfaction guaranteed 72-hour or less (less than 3 days) remedy that will free you from the aching complications of Lyme disease. The remedy consists of two household ingredients at specific amounts for specific amounts of time. I also provide a beacon of information to fight back against lyme. Visit my website today and see how thousands of others just like you are now free from the ailments of lyme disease. You owe it to yourself and your loved ones to be 100% healthy... and just imagine, 100% could be just 3 days away. To hear more about our 100% guarantee please click the link below. http://www.www-lymedisease.com/L1/ Joe Barton writes for Barton Publishing Inc., a natural health company specializing in educating people of numerous natural remedies and a natural cure for lyme. Discover how to be 100% again in 3 days or less… 100% guaranteed! http://www.www-lymedisease.com/L1/ |
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