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Paul McCarlie

How much exercise is enough? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...how-much-exercise-enough

much exercise enough health fitness msnbc com

shared by Paul McCarlie on 10 Jan 12 - No Cached
  • Examples of moderate activity include brisk walking, swimming, raking leaves and even housework — as long as it’s somewhat intense, like scrubbing floors. You can break up the activity into three, 10-minute sessions if you like.
  • Thirty minutes a day of moderate activity has a very significant health benefit
  • But that’s not to say that longer or more intense activity isn’t beneficial.
  • ...9 more annotations...
  • Lee recommends that people aim for that first level — 30 minutes of moderate activity a day — and then ratchet things up if they can.
  • you may find that half an hour a day of moderate activity simply won’t work - at least not as effectively as you might like.
  • we all know people who seem to eat whatever they want and never gain an ounce while others struggle continually to control their weight
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      That also depends on your metabolism
  • Looking like a swimsuit model.
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      ideally, that's what I would look like
  • How much aerobic exercise you need to burn fat and look fitter will depend on your metabolism, weight, diet and just how toned you want to be.
  • Any exercise is better than none,
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      nice conclusion
Wasif H

Bodybuilding.com - Weights Or Cardio: What's It Going To Be? - 0 views

www.bodybuilding.com/...betteru23.htm

bodybuilding weights cardio exercise weight lifting healthy athletes fitness exercises

shared by Wasif H on 06 Jan 12 - No Cached
  • Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors: Your Body Type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily? The Type Of Cardio Training You're Doing - Is it high- intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?
  • If you're training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.
  • The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to "eat whatever they want and not gain an ounce."
  • ...6 more annotations...
  • The ectomorph has a fairly easy time losing fat so they will will generally not need to do as much cardio for fat loss. Two or three times per week should be plenty. An ectomorph trying to gain muscle may need to lay off cardio training completely in order to have enough recovery energy available for their body to even build muscle. Once or twice a week should be the maximum cardio frequency. Even weight training may need to be less frequent (two or three times per week) in order to see results
  • Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.
  • This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.
  • High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done.
  • This would mean an ectomorphic person looking for muscle gain and doing low-intensity cardio training could do cardio two days a week at a minimum to maintain cardio capacity while trying to gain muscle.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is source that goes in depth to your actual goals. I would reccomend people to look at this site to get information on how much cardio to do.
Paul McCarlie

How Much Exercise Do You Need - Exercise Guidelines for Healthy Adults 2007 - 0 views

walking.about.com/...exercise2007.htm

exercise

shared by Paul McCarlie on 06 Jan 12 - No Cached
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      A good, easy to understand site, maybe a little subjective at times. But it's professionally written and a great guide to keeping fit
  • Or - Vigorous Aerobic Activity for 20 Minutes on 3 Days Each Week
  • What Does Moderate Feel Like? A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. Kinds of Exercise: Brisk walking, easy jogging, treadmilling, elliptical trainer, bike riding, swimming, dancing.
  • ...3 more annotations...
  • Moderate Aerobic Exercise for 30 Minutes a Day, 5 Days a Week
  • What Does Vigorous Aerobic Exercise Feel Like? You are breathing rapidly and only able to speak in short phrases. Your heart rate is substantially increased and you are likely to be sweating.
  • More Is Better These guidelines are the minimum for maintaining good health. If you workout for longer or more often, you further improve your fitness and reduce your risk of chronic disease and weight gain.
  • Paul McCarlie on 06 Jan 12
     
    talks about different types of exercise and how much you should be doing
Joti P

Healthy Diet for Teenagers - 0 views

diet.lovetoknow.com/...Healthy_Diet_for_Teenagers

healthy balanced diet teenagers

shared by Joti P on 06 Jan 12 - No Cached
  • Teenagers still have a lot of growing to do, and they need proper nutrients to get them through their busy and active lives.
  • It can help to understan the basics of what teens require in their diets.
  • calcium and iron are especially important because they are necessary for the growth and development occurring at this stage of life.
  • ...17 more annotations...
  • Instead, teach teens which foods should be eaten in moderation and which make up a regular part of a healthy diet.
  • When there's no junk available, both kids and grownups make healthier choices.
    • Joti P
      Joti P on 06 Jan 12
       
      I guess it's easier to satisfy your craving for junkfood by replacing it with something else.
  • Tips for Healthy Eating for Teens
  • Always eat breakfast.
  • include some complex carbohydrates and a piece of fruit or fruit juice.
  • load it up with fruit, veggies, complex carbs and lean protein.
  • Make sure there are plenty of healthy snacks in the house for after-school munchies.
  • research has shown that teens who eat with their families tend to have healthier diets when they're older.
  • girls who have regular family meals have less incidence of eating disorders.
  • make supper healthy dinners as well.
  • Eat moderate portions yourself, as well, to set the example.
  • Teens tend to gulp down their meals quickly. This may cause them to overeat, because feeling full takes a few minutes.
  • Chewing slowly helps improve satiation, causes you to eat fewer calories, and improves nutrient absorption.
  • Offer a varied diet with plenty of fresh fruits and vegetables.
  • same foods repeatedly can lead to nutritional deficiency.
  • Minimize processed foods that come in cans, boxes, bags, jars, and packages. These foods tend to be high in preservatives, sugar, and artificial ingredients.
    • Joti P
      Joti P on 06 Jan 12
       
      although it provided mainly advice for parents, it still provided excellent information on the different things teens can do to ensure a balanced diet.
  • Joti P on 06 Jan 12
     
    4th question 
Wasif H

How To Get Ripped Abs & Pecs At A Young Age | LIVESTRONG.COM - 0 views

www.livestrong.com/...ripped-abs-pecs-at-a-young-age

program training abs tips protein definition muscle young age moderate

shared by Wasif H on 05 Jan 12 - No Cached
  • Work your abdominals two to three days per week. Include exercises that stimulate every angle of the midsection. Perform crunches, leg raises, oblique crunches, Russian twists and v-ups for three sets of 20 repetitions.
  • f you want to build six-pack abs and a chiseled chest, start strength training. Resistance training at a young age has several health benefits like stronger bones, increased metabolism and improved self-esteem, according to MayoClinic.com. When strength training as a youth, it is important to pay close attention to proper form to prevent injury. Perform strength-training workouts to target your abs and chest to gain lean muscle and increase definition.
  • Step 1
  • ...2 more annotations...
  • Train your pectoral muscles twice per week. Include exercises like decline pushups, incline chest press, bench press and chest flys for three sets of 12 to 15 repetitions. Lift with light to moderate resistance to avoid placing too much strain on growing tendons and cartilage. Don't compromise form in an attempt to lift too heavy
    • Wasif H
      Wasif H on 08 Jan 12
       
      info for this source is quite vague
Aninder S

5 nutritious habits of the planet's healthiest countries - Page 2 - CNN - 0 views

articles.cnn.com/...2

nutrition countries Canada CNN

shared by Aninder S on 03 Dec 11 - No Cached
  • Healthy Habit 2: Savor leisurely dining
  • Healthy Habit 3: Practice portion control
    • Jason Levitt
      Jason Levitt on 04 Dec 11
       
      One of the keys to a healthy lifestyle; moderation in all that we do!
Ali C

The Benefits Of Glucose When Working Out | LIVESTRONG.COM - 0 views

www.livestrong.com/...ts-of-glucose-when-working-out

benefits glucose sugar workouts

shared by Ali C on 04 Dec 11 - No Cached
  • Glucose, which is transported by your bloodstream to organs and tissues after eating carbohydrates, provides an essential source of energy for both your muscles and brain when working out. As energy and glucose needs to increase with exercise, it's important to eat enough carbohydrates in order to fuel your workouts. Having low blood glucose levels during exercise harms performance and can lead to physical and mental fatigue, sometimes resulting in weakness, dizziness and hypoglycemia. Glucose also prevents the body from using protein for energy.
  • When glucose isn't needed for immediate energy, the body stores it as glycogen in the liver and skeletal muscle. Glycogen stores are especially important when working out, as the body's energy demands may exceed the amount supplied by glucose in the bloodstream after prolonged exercise or when exercising with insufficient carbohydrate intake. According to Iowa State University, during low-intensity workouts, glycogen stores can be used to increase glucose levels in the bloodstream for as long as 90 minutes -- whereas during high-intensity exercise, glycogen stores provide energy for only about 20 minutes. Active people therefore need to replenish glucose regularly by eating plenty of carbohydrates. However, in less-active people with adequate glycogen stores, additional glucose is stored as fat.
    • Ali C
      Ali C on 04 Dec 11
       
      Website was pretty good, I wanted to learn more about the effects of sugar intake before a workout, but I did get my answer. Sugar is good for our body, but must be used is a respective amount.
    • Jason Levitt
      Jason Levitt on 04 Dec 11
       
      All things in moderation! Sugar contains no fat, but has lots of calories. Natural, not refined sugar is the best for you. Important learning taking place here.
Gurkirat S

How long should I being working out for? - 0 views

www.livestrong.com/...long-should-teenagers-exercise

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      The amount of time I should being working out for is at least 60 minutes three days out of a week. Any kind of activities, that will help me build my muscles and bones stronger for example, like of how I go to the gym, and it helps my body in general stronger and gives me more strength as well. Also, this means that I don't have to do a continuous workout, I just got do 60 minutes in total, doesn't matter of what I do, as long as I'm using muscles to do it. For example, I can do 30 minutes in the morning and 30 minutes during the evening. 
  • Daily Cardio Needs Most teenagers should aim for at least 60 minutes of exercise every day, most of which should come from moderate-intensity cardio exercises such as brisk walking or vigorous cardio exercises such as running, according to the Centers for Disease Control and Prevention. Include vigorous activity in your workout sessions at least three days each week. Although you need about 60 total minutes of exercise a day, the length of any one exercise session can be shorter. For example, you could do two 30-minute sessions or four 15-minute sessions spread throughout your day.
  • Daily Strengthening Needs Activities that strengthen your bones and muscles should be a part of your 60 minutes of exercise at least three days out of the week. Activities such as gymnastics build your muscle and bone strength, but a gym workout also helps. Strengthening exercise options include body weight workouts such sa pull-ups and crunches, resistance tubing exercises, free-weight exercises and weight machine exercises, according to the Mayo Clinic.
  • Gurkirat S on 09 Jan 12
     
    How long should I being working out for?
Paul McCarlie

How to Stay Thin - wikiHow, the free how-to guide - 0 views

www.wikihow.com/Stay-Thin

how to free guide

shared by Paul McCarlie on 09 Jan 12 - No Cached
  • Moderation. When serving your own meal, it's best to have just enough food on your plate to avoid over-eating.
  • Avoid the munchies. Eating junk food between meals is not good for you.
    • Paul McCarlie
      Paul McCarlie on 09 Jan 12
       
      I am guilty of this
  • ...6 more annotations...
  • Balance
  • Variety.
  • Try to limit red meats in your diet (beef and pork) to once or twice a week. Instead, eat chicken, turkey, or fish (not fried!)
  • Eat a healthy breakfast.
    • Paul McCarlie
      Paul McCarlie on 09 Jan 12
       
      I don't even eat breakfast
  • keep your body 'thin'.
Gurkirat S

How Hard Should You Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...3-how-hard-should-you-exercise

exercise com

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      How hard you workout, affects the amounts of calories you burn and how much weight you lose. To find out your own ideal exercise intensity, you shoudl consider several factors. First is your heart health, if have a heart disease or have had a stroke in the past its highly recommend you should first of all consult with your doctor before starting a workout. Secondly, is injuries, when being injured you should workout but at a lower intensity. Thirldly, if your goal is to lose fat, than its recommend you workout vigorously to lose the excess fat on your body, which isn't needed or wanted. Last but not least, it's recommended that your workout for 150 minutes per week, at a moderately-intense workout, under the circumstances.
Paul McCarlie

How Much Exercise Is Enough? - 0 views

heartdisease.about.com/...enoughexercise.htm

much exercise enough

shared by Paul McCarlie on 10 Jan 12 - No Cached
  • we should all engage in 60 minutes of daily vigorous physical activity
  • To maintain optimal cardiovascular health, a good body weight, and a favorable body composition, we really ought to be exercising at least an hour a day.
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      Thats not a lot
  • ...3 more annotations...
  • My fear is that typical, normal Americans, upon learning that all their efforts to fit at least some exercise into their busy schedules are, after all, laughably inadequate, are going to throw up their hands in sheer frustration and disgust and say, "Screw it, Tillie. Pass the remote and open a bag of Cheetos." I suspect this is true because, well, that was very nearly my reaction to this report.
  • f you can engage in vigorous exercise for an hour a day without making yourself crazy, disabling yourself with orthopedic issues, losing your job, or instigating a divorce, then by all means do so. But if you are a mere mortal, then at least try to go for a walk every day. Twenty minutes of moderate daily activity won't make the pounds melt off or give you the same body composition as Lance Armstrong or the Williams sisters, but it will make a real impact on your cardiovascular health.
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      Hmm, not sure if that's enough to keep me nice and slim
Joti P

Help your teenagers make better fast-food choices | Dallas-Fort Worth Family Health New... - 0 views

www.dallasnews.com/...e-better-fast-food-choices.ece

teenagers choices health

shared by Joti P on 06 Jan 12 - No Cached
  • Eating well is often hard for teens.
  • kids have after-school activities, or they may have a job, but it’s important to sit down and eat together as often as possible,” she says. “We know that when we sit down like that, we end up eating more fruits and vegetables.”
  • Shanley says teenagers just have to know — and act on — basic nutritional facts when they are ordering. As with everything else, fast food, if eaten at all, should be eaten in moderation, and the choices must be balanced.
  • ...7 more annotations...
  • A lot of times we think a chicken sandwich is better, or a fish sandwich is healthier, but a lot of times those chicken or fish sandwiches are fried and not always the better choice,
  • Go green. Give some thought to ordering a side salad instead of the fries.
  • Skip the mocha-frappe-espresso-cino-with-whipped-cream coffee drink.
  • To increase your intake of other food groups at coffeehouses, try ordering some 100 percent fruit juice or fat-free milk, or try having a protein-rich egg on your bagel instead of cream cheese.
  • Step away from the soda.
  • account for as much as 10 percent of the typical teen’s daily calories.
  • When placing your order, consider water
  • Joti P on 06 Jan 12
     
    Question number 5 
Wasif H

How Much Cardio Should You Do In Your Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...should-you-do-in-your-exercise

cardio exercise healthy training athletes

shared by Wasif H on 06 Jan 12 - No Cached
  • For optimum fitness, all adults should supplement cardio with muscle-strengthening exercises at least two days each week. Stronger muscles help keep you stable to reduce your risk of injury during your cardio sessions. Increased lean muscle mass also helps you burn calories at a faster rate. Examples of muscle-strengthening activities include pushups, weightlifting and Pilates.
  • The exercise likely isn't intense enough if you can still sing lyrics to your favorite song without needing to take a breather. You need not stick to just one intensity level or the other. Alternate between speeds in one session or alternate from one day to the next. If you decide to exercise this way, aim for an average of 25 minutes four days per week.
  • Cardio exercises such as swimming, dancing and biking require you to continuously move major muscle groups, leading to an elevated heart beat and increased blood flow throughout the body.
  • ...2 more annotations...
  • If performed on a regular basis, cardio exercises can improve your cardiovascular system and increase your chances of living a longer life.
  • Most healthy adults should aim for at least 30 minutes of moderate-intensity cardio five days per week or 20 minutes of vigorous-intensity cardio three days per week, according to the American College of Sports Medicine.
Wasif H

Bodybuilding.com - 4 Easy Steps To Improve Your 10-yard Dash And 40-yard Dash. - 0 views

www.bodybuilding.com/...sportsx2.htm

bodybuilding steps dash explosive speed training accelaration stride fitness exercises

shared by Wasif H on 05 Jan 12 - No Cached
  • The starting stance and "set" position of the athlete is crucial. Improper form here will result in a super slow time. To begin, the athlete needs to decide which foot goes in front. A simple test is to have the athlete stand upright with both feet together. Moderately push the athlete in the back and watch which foot moves first. The foot that moves first should be their rear "quick" leg. The other leg will be called the "drive" leg or "power" leg.
  • Leg Positions.
  • For athletes shorter than 6-feet tall, place their "power" leg just millimeters from the start line. Athletes taller than 6-feet should play with their stance for the best time. Most athletes at this height place their "power" leg about 4-6 inches behind the starting line.
  • ...6 more annotations...
  • Bend the opposite knee to the ground so the front of the knee almost touches the starting line. Take the hand that is to the "quick" leg side and place it on the ground (I have seen college athletes do this backward!). Place the opposite hand near the hip so it is "cocked" and ready to "fire!"
  • A poor first step is the result of a poor stance. Having your feet too far back will result in a step that may not pass the starting line which results in one extra step to run the sprint, which could add 0.1 seconds to your time! If flexibility (addressed above) is not an issue, practicing the start from the new stance is the next step.
  • Set a hoop or line of tape on the floor to help as an aiming point. How far should the athlete step? I was pretty flexible and was able to get a large first step without sacrificing body angle.
  • The 40-yard dash is a test of acceleration and top-end speed. Research suggests that top end speed can be maintained in elite sprinters for about 2 seconds and occurs around the 50-meter mark
  • Forward Body Lean The athlete needs to keep an exaggerated forward body lean for 30 yards. The forward lean keeps the athlete from reaching full speed too fast. During this acceleration phase, the athlete should focus on keeping arms bent at about 90 degrees and focus on "pulling" the elbows back and "pushing" with the feet. Trying to "pull" back may result in a hamstring pull and also a slower time.
  • The final common mistake is that players take way too many steps. The 40-yard dash should be over in about 18-20 steps for high school players and older (If you have seen programs to reduce 40-yard time by 0.2 seconds, they take 20 strides and try to reduce ground contact time but 0.01 seconds x 20 strides = 0.2 seconds). However, counting an athlete's strides is not an easy task.
Paul McCarlie

Health eating habits - 0 views

www.art.eonworks.com/...healthy_eating_habits.html

eat healthy natural food

shared by Paul McCarlie on 06 Jan 12 - Cached
  • Why eat healthy? Eating the natural foods humans are well adapted at utilizing, enhances ones ability to cope with the reality of every day life. This in essence Good health can lead to a better and more fullfilling life. improves the probability of living a longer, healthier and happier life.
  • Generally, the less a food is processed the better
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      Non biased, well written article that highlights the problems in western food industry.
  • ...7 more annotations...
  • Eat less - eat what is adequate, do not over eat
  • Health promoting eating habits
  • Ensure balanced and adequate nutritional intake
  • The more natural and less processed the food, the better its health promoting value
  • Eat when hungry and do not overeat regardless of food.
  • Variety and moderation in diet is important.
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      Does get a little long winded and boring towards the end.
  • Paul McCarlie on 06 Jan 12
     
    an article that talks about healthy eating habits and types of healthy foods.
Joti P

Strength Training Guidelines for Children & Teens - 0 views

www.sparkpeople.com/...fitness_articles.asp

shared by Joti P on 06 Jan 12 - No Cached
  • During the Initiation stage (ages 6-10), kids should participate in low-intensity programs
  • having fun and trying to improve their motor skills.
  • Emphasize multilateral development, maximizing the range of motion in multiple parts of the body.
  • ...3 more annotations...
  • second stage, Athletic Formation (ages 11-14), it's important to develop the core muscles (lower back, hips, and abdominals).
  • Balance and flexibility exercises are also important.
  • Young adolescents can participate in moderate anaerobic training
  • Joti P on 06 Jan 12
     
    Stength training. Question 8
Justin D

Should you go the extra mile? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...should-you-go-extra-mile

health fitness cardio

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Q: I exercise on a regular basis, at least five to six days a week, consisting of mostly cardio with weight-lifting on three of those days. However, I have heard that too much cardio can be bad for you. Is this true? If so, how much time should be spent on cardio? A: "You'd have to do an awful lot to do too much, to hurt your heart," says Dr. William Roberts, a past-president of the American College of Sports Medicine. "Most people aren't exercising enough to worry about this." New exercise guidelines released earlier this year by the ACSM and the American Heart Association encourage people to get at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking, five days a week or at least 20 minutes of more intense cardio, such as jogging, three times a week. The guidelines also call for strength-training on at least two days.
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