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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
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Finding Time to Exercise - 0 views

exercise.about.com/...timetoexercise.htm time fun
shared by Paul McCarlie on 06 Jan 12 - No Cached
  • Why You Don't Exercise
  • Exercise is boring
  • There are no immediate consequences to skipping a workout.
  • ...11 more annotations...
  • You're waiting for things to calm down
  • You're waiting to fall in love with exercise.
  • You get frustrated by lack of results
  • You don't have huge chunks of time to do all this exercise
  • Finding Fun in Exercise
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      Short and sweet, it also establishes a strong element of ethos (ask an english teacher if you don't know what that means)
  • Satisfaction
  • Relaxation.
  • Weight loss. Duh.
  • Better health.
  • Confidence.
  • Paul McCarlie on 06 Jan 12
     
    Analysis why people don't exercise and how you can make exercise fun.
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Training to Build Muscular Strength and Endurance - 0 views

k2.kirtland.cc.mi.us/...weight.htm training build strength endurance
shared by Paul McCarlie on 06 Jan 12 - No Cached
  • Muscular strength is defined as the maximum force that can be exerted by a muscle or muscle group.
  • Muscular endurance is the capacity of a muscle to repeatedly exert force or to maintain a fixed contraction for a period of time.
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      A little lacking in content but still a reliable guide to working out.
  • ...6 more annotations...
  • Muscle tone refers to the firmness of your muscles.
  • Fitness Level 1 - You never/rarely resistance train Fitness Level 2 - You perform at least 1 set of 15-20 reps on 8-10 of the major muscle groups, 2-3 times per week. Fitness Level 3 - You perform at least 2 sets of 8-12 reps on 8-10 of the major muscle groups, 3-4 times per week.
  • benefits
  • Reshaping your body Increasing your metabolism Strengthening your bones Improving posture
  • A Special Note to Women:
  • I have found that many women are afraid to lift weights because they don't want large muscles.
  • Paul McCarlie on 06 Jan 12
     
    A short list of facts about muscular strength
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5 Foods To NEVER Eat | Beyond Diet - 0 views

www.beyonddiet.com/...landing diet food
shared by Paul McCarlie on 06 Jan 12 - No Cached
  • Paul McCarlie on 06 Jan 12
     
    a nice video with an attractive women at the beginning. Something I might check out again if I gain a pot belly. can't really highlight anything, just watch the video.
8More

Eating habits and stress - Nutrition and Fitness - C-Health - 0 views

chealth.canoe.ca/channel_section_details.asp eating habits stress nutrition fitness
shared by Paul McCarlie on 06 Jan 12 - No Cached
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      I tend to eat when I feal like it, maybe I should change that...
  • Eat regular meals
  • Eat by the clock, not by your stomach
  • ...4 more annotations...
  • Make it easy
  • Buy foods that are easier to prepare (but keep an eye on their nutritional value).
  • Avoid dieting
  • avoid strict diets. These may change your metabolism so that you gain weight even faster when you end the diet.
  • Paul McCarlie on 06 Jan 12
     
    simple, straightforward site on healthy eating, maybe a little cliche.
2More

Heart Attack Grill - Home - 0 views

www.heartattackgrill.com Restaurants Food heart attack grill
shared by Paul McCarlie on 06 Jan 12 - Cached
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      actually thats not entirely true, eat here, then climb mt Everest, twice.
  • Paul McCarlie on 06 Jan 12
     
    don't eat here, nuff said.
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Exercise and Nutrition Tips - 0 views

exerciseandnutritiontips.com health and fitness exercise tips exercise and nutrition nutrition tips Fitness Tips healthy eating exercise and nutrition articles Exercise and Nutrition Tips
shared by Paul McCarlie on 06 Jan 12 - No Cached
  • The most effective way for fat loss is increasing your metabolism.
  • Weight training and aerobic activities and taken in enough nutritious calories each day for energy all while having enough protein to maintain muscle mass, which in turn will lead to fat loss
  • It is important to focus on fat loss and not just weight loss.
  • Paul McCarlie on 06 Jan 12
     
    Good article that gives some insight into the specifics of weight loss
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What Are The Benefits Of Healthy Foods For Teenagers? | LIVESTRONG.COM - 0 views

www.livestrong.com/...of-healthy-foods-for-teenagers benefits foods teenagers healthy
shared by Joti P on 06 Jan 12 - No Cached
  • Teens should eat a variety of foods from all the food groups, including whole grains, fruits, vegetables, lean meat and low-fat dairy.
  • Provides Energy
  • diet that contains a healthy mix of carbohydrates, protein and fat supports a teen's energy level and allows him to make it through each day's tasks.
  • ...12 more annotations...
  • Carbohydrates are the body's main source of fuel, and a teen should get 45 to 65 percent of his daily calories from them.
  • Protects Overall Health
  • nutrient-dense diet offers the vitamins and minerals that a teen needs to say healthy
  • Anti-oxidants in nutritious foods fight cellular damage that could lead to cancer or heart disease down the road.
  • Controls Weight
  • emphasizes nutrient-dense foods that are also low in fat and calories
  • help a teen control his weight
  • Improves Concentration
  • teen who spends most her day at school will learn better if she keeps her body fueled with healthy foods.
  • Breakfast is especially important for a teen,
  • will keep her going through afternoon classes, and nutrient-dense snacks in between will keep hunger at bay, allowing to her to focus on her schoolwork.
    • Joti P
      Joti P on 06 Jan 12
       
      livestrong also proved to be a very reliable website throughout this assignment
  • Joti P on 06 Jan 12
     
    Reliable website for insight on question 10 
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Health Benefits of Exercise - 0 views

www.nutristrategy.com/health.htm exercise healthy body fitness
shared by Joti P on 06 Jan 12 - Cached
  • Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.
  • How Physical Activity Impacts Health
  • Reduces the risk of developing diabetes. • Reduces the risk of developing high blood pressure.
  • ...11 more annotations...
  • Helps control weight. • Helps build and maintain healthy bones, muscles, and joints.
  • Specific Health Benefits of Exercise
  • Heart Disease and Stroke.
  • physical activity can help prevent heart disease and stroke by strengthening your heart muscle
  • High Blood Pressure
  • can reduce blood pressure in those with high blood pressure levels.
  • Noninsulin-Dependent Diabetes
  • reducing body fatness, physical activity can help to prevent and control this type of diabetes.
  • Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.
  • Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself
  • help you to better manage stress.
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Exercise: 7 benefits of regular physical activity - MayoClinic.com - 0 views

www.mayoclinic.com/...HQ01676 Exercise Health benefits
shared by Joti P on 06 Jan 12 - Cached
  • Exercise: 7 benefits of regular physical activity
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Benefits Of Healthy Eating For Maintaining A Healthy Body - 0 views

www.secretsofhealthyeating.com/enefits-of-healthy-eating.html healthy benefits eating
shared by Joti P on 06 Jan 12 - No Cached
  • There are many benefits of healthy eating including increased vitality and energy
  • one of the most important benefits of eating healthy foods is weight control and protection from disease.
  • Top 5 Benefits Of Eating A Healthy Diet
  • ...13 more annotations...
  • Weight Management.
  • Better Skin Tone.
  • Increased Energy.
  • Individuals that eat the wrong foods or eat at the wrong times are always complaining of tiredness.
  • you will feel more energetic and in due course your rate of metabolism increases as well.
  • Protection from Diet-Related Disease.
  • effect of a healthy diet in the protection from diseases may not be immediately apparent.
  • In fact, you may never realize what health problems you may have developed had you not followed a healthy diet
  • useful in the management of adult onset diabetes, heart problems, high blood pressure and high cholesterol as well as other health issues.
  • Better Sleep Patterns.
  • If you eat the right size portions of healthy foods at the right time
  • find that you tend to sleep better in the night since the body is not busy trying to digest and excrete toxins found in junk foods.
  • You will begin to feel much healthier in no time!
  • Joti P on 06 Jan 12
     
    Good specific examples on the benefit of healthy living. 
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Health and Living: Benefits of healthy eating - 0 views

thehealthandliving.blogspot.com/...enefits-of-healthy-eating.html health living benefits
shared by Joti P on 06 Jan 12 - No Cached
  • Healthy eating is the way we eat the right combination of foods
  • Healthy eating provides the body with sufficient energy
  • provides the right number of calories to keep our weight in healthy range with the energy we expend to stay alive and active.
  • ...4 more annotations...
  • provides the proper balance of carbohydrate, protein, and fat in our diets.
  • Remember that it’s difficult to reduce the amount of fat in the diet if we don’t intake more carbohydrates or protein.
  • Healthy eating provides plenty of waters in our body.
  • Healthy eating provides also sufficient but not excessive amounts of essential vitamins and minerals
  • Joti P on 06 Jan 12
     
    Answers for question 10 
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How Can I Get Motivated to Exercise? - 0 views

kidshealth.org/...go_exercise.html exercise healthy fitness
shared by Joti P on 06 Jan 12 - No Cached
  • Motivation is key to maintaining a regular exercise schedule — yes, schedule.
  • Exercise can be fun and entertaining, but if you're not keeping a schedule, chances are you aren't doing it consistently enough.
  • Other than keeping that precious workout appointment, the best motivator is having fun.
  • ...2 more annotations...
  • Exercising doesn't have to be a drag.
    • Joti P
      Joti P on 06 Jan 12
       
      I have found this site to be very useful throughout this assignment! 
  • Joti P on 06 Jan 12
     
    Answers question 9
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Staying Motivated to Exercise | Keeper of the Home - 0 views

www.keeperofthehome.org/...ing-motivated-to-exercise.html exercise healthy body fitness
shared by Joti P on 06 Jan 12 - No Cached
  • How can we stay motivated when life gets busy?
  • Get a big enough WHY
  • Having a strong reason for doing what we do, helps us get through the times when we don’t feel like doing whatever that thing is.
  • ...22 more annotations...
  • The same is true for exercise. Just working out because you think you should, won’t keep you going for long. Think about why it is important.
  • Whatever your reason for exercising, keep it in mind.
  • Communicate it to a friend.
  • Write it in a journal.
  • certainly worth the brief discomfort you may feel during your workout!
  • Set small goals and challenges
  • Since my goal was clear and could be achieved quickly, I was able to see it through.
  • it is fun to challenge yourself to do something new.
  • Along the same lines, it is nice to do a particular type of workout for a set amount of time. I like to do six or twelve week plans.
  • Vary your workouts.
  • It is also helpful to vary the type of exercise you do throughout the week
  • Remember: Find an exercise you enjoy.
  • Find something you enjoy and you will have the workout battle much less often.
  • Be consistent.
  • easier to exercise on a regular basis than haphazardly.
  • When you are consistent the body adapts and changes.
  • workout becomes less tiring and more enjoyable.
  • Don’t rely on motivation.
  • important not to fall into the motivation trap. We must be aware of the fact that we will not be motivated every day.
  • remember our why and choose to workout even when we really don’t feel like it.
  • encourage you to carve out a little time each day to really get moving.
  • Just find something you can do consistently and before long you’ll be feeling good!
  • Joti P on 06 Jan 12
     
    (.org) site and has some relible information for question # 9 
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How to Stay Motivated to Exercise | eHow.com - 0 views

www.ehow.com/3_stay-motivated-exercise.html motivation healthy body
shared by Joti P on 06 Jan 12 - No Cached
  • Determine an attainable goal such as exercising twice on weekdays
  • Create rewards for achieving your goal.
  • reward can be a massage, a new workout outfit, a new CD, a session with a personal trainer, or a new piece of sports equipment - whatever you really want.
  • ...12 more annotations...
  • Partner with a friend,
  • Subscribe to a fitness magazine or online fitness newsletter.
  • Create a competition with co-workers or friends.
  • Change into your workout clothes. Sometimes, it's just a matter of getting dressed that causes the biggest barrier.
  • Exercise burns calories, increases energy, and improves your health - even in small doses.
  • Try a new sport or class.
  • Make a commitment to your dog to go for a long walk at least twice each week.
  • Look for ways to incorporate activity into your day
  • Sign up for a race and send in the entry fee
  • Join a gym
  • For some, paying for a membership increases the likelihood of compliance
    • Joti P
      Joti P on 06 Jan 12
       
      Again, alot of this information has been repeated from previous sites.
  • Joti P on 06 Jan 12
     
    Question # 9
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10 Tips for Staying Motivated - Fitness, Exercise - 0 views

www.rachelkeller.com/...staymotivated.htm motivation
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  • Change is never easy, yet, if you stay with a routine long enough, you'll enjoy the positive results and benefits
  • 1. Find something you enjoy and that will be easy for you to do.
  • If you hate running, than don't start a running program. Try brisk walking instead.
  • ...22 more annotations...
  • Your best choice is something that you are able to do.
  • 2. Exercise at the the right time.
  • be aware that the longer you put off exercising, the harder it is to get motivated to exercise.
  • 3. Set specific, realistic, and attainable goals--both short-term and long-term.
  • weekly goal might be to work out four times,
  • long-term goal might be to finish a 5K race.
  • Keep your goals attainable
  • 4. Monitor your progress.
  • Keep a journal to see your improvement.
  • 5. Don't push yourself too hard or you'll want to quit.
  • progress takes work, allow yourself adequate time to each new level.
  • 6. Reward yourself for each new goal reached.
  • Buy yourself a new book, article of clothing, or something else that you enjoy
  • 7. Read about exercise and fitness
  • more you read, the more you will learn about exercise and avoid potential pitfalls
  • 8. Vary or change your routine.
  • When your workout routine starts to get stale, add variety
  • try adding another activity for change
  • helps prevent boredom.
  • 9. Get the support of others.
  • Exercise with your family, spouse, friend or neighbor
  • 10. Do not worry if you miss a session or two, but keep going
  • Joti P on 06 Jan 12
     
    Good for answering question 9 
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Strength Training Guidelines for Children & Teens (continued...) - 0 views

www.sparkpeople.com/...fitness_articles.asp
shared by Joti P on 06 Jan 12 - No Cached
  • During the last stage, Specialization (ages 15-18), teens can start training for high performance development.
  • Avoid maximum strength training (one-rep max lifts) to reduce the risk of injury
  • muscles aren’t built up while they’re working out, but while they’re resting
  • ...1 more annotation...
  • set up generous sleep and nutrition goals to help your child make the most of his or her training.
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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
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How to Do the Leg Curl - Performing the Leg Curl Exercise - 0 views

weighttraining.about.com/...leg_curl.htm
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  • How to Do the Leg Curl - Exercise Description
  • Start with a light weight and lie on the bench face down.
  • Adjust the pads so that they are in a comfortable position around the ankles so that there is some heel involvement in the effort
  • ...7 more annotations...
  • You should adjust the weight so that you can do about 8 to 12 repetitions in each set.
  • Grasp the support handles, remember to breathe out on exertion and in on recovery, then lift the pads upward as you flex the knee joints.
  • Lift the pad as far as it will go toward the buttocks.
  • Lift and lower the leg under control
  • This is mainly a bodybuilding exercise to build muscle in the hamstrings.
  • Don't lift excessively heavy weights on this machine.
  • To some extent, you can target the hamstrings by pointing the toes (plantar flexion), and the calf muscle (gastrocnemius) by curling the toes toward the shin (dorsiflexion).
  • Joti P on 06 Jan 12
     
    Leg muscle training exercise. 
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Weight Training for Teens | Pure Matters - 0 views

www.purematters.com/...weight-training-for-teens weight training teens
shared by Joti P on 06 Jan 12 - No Cached
  • Weight Training for Teens
  • Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for sports injuries.
  • Weight training also helps improve sports performance
  • ...23 more annotations...
  • boosts bone density and strengthens tendons,
  • Weight training vs. body building
  • Weight training focuses on improving musculoskeletal strength and total fitness
  • Fitness, not superhero
  • Middle- and high-school students should train to increase their strength and improve their physical fitness
  • good teen weight-training program focuses on toning muscles with lighter weights and a high number of repetitions.
  • Be responsible
  • Teens should be supervised at all times while strength training, and should always use safe equipment.
  • Start slowly
  • should begin slowly and increase gradually.
  • shouldn't be increased too soon or by too much.
  • emphasize proper technique
  • Two to three sessions a week on alternating days should be enough to strengthen and tone muscles.
  • Size matters
  • "Programs for teens often rely on free weights, such as dumbbells and barbells; rubber tubing; and calisthenics, such as abdominal curls."
  • Focus on the individual
  • should be individually designed for each adolescent
  • Make it fun
  • should be noncompetitive and fun
  • Stay active
  • Conditioning exercises should be part of an active lifestyle that includes plenty of other physical activity.
  • should feel comfortable with the weight-training program and look forward to it.
  • "Participating in a wide variety of physical activities helps teens stay balanced, trim and physically healthy."
  • Joti P on 06 Jan 12
     
    Good page to read up on muscle training for teens 
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