Daily Health Articles

5 Fitness Myths Part I

by: Vince DelMonte H.B.K. CPT

Myths about exercise fitness and nutrition

If you've been exercising for a while, you've probably come across tons of information about exercise and fitness. You've heard the phrase 'no pain, no gain' and you've probably tried to tighten up your abs with crunches. While many fitness myths are fading fast, there are still plenty of misconceptions running around and you may be following one without knowing it.

I believe in the principle of 'you don't know what you don't know.' Very powerful! I believe your success directly depends on the amount of information you have in relation to your goals. The key to your fitness success is education. I tell everyone of my clients that their first goal is to seek out a trusted fitness expert or source to guide them through the guesswork, misconceptions and uncertainties assosicated with fitness.

Here are the top five most popular fitness myths that can save you time and energy:

Myth No. 1: I need exercises to work my 'lower abs' and reduce my pot belly.

First, there is no such thing as 'lower abs.' The six-pack you're going for is actually one long muscle, called the rectus abdominis, that extends from below your chest to your pelvis. To work your abs, you should do exercises to target all four muscles: the rectus abdominis, internal and external obliques and the transverse abdominis.

Second, doing crunches will not help you get a 'six-pack' if you have a layer of fat over your abdominal area. If all it took was cruches, I think everyone would have a `six-pack` because I think everyone has attempted hundreds of situps a day in vain. In order to see the muscles; you must reduce your body fat. You must turn your body into a fat burning machine through good old fashion, hi intensity resistance training and cardio interval training.

Myth No. 2: If I'm not sore the next day, I didn't workout hard enough.

Many people use muscle soreness as a gauge of how good their workout is. However, muscle soreness is caused by tiny tears in the muscle fibers when you expose your muscles to angles and movements and intensities they have not experienced before. While some soreness is expected if you regularly change your program, being sore for more than 3-4 days after your workout most likely means you overdid it. If you're sore after every workout, you're not allowing your body time to recover, which is when you experience the most muscle growth.
To prevent soreness and help accelerate the recovery process, you should warm up before your workout and stretch before and after to flush out lactic acid and waste products. I also recommend taking a closer look at your nutrient intake, especially your water, vitamin, mineral, antioxidant, and protein intake. Insufficient nutrient intake and a lack of quality sleep will delay muscle soreness.

Myth No. 3: If I can't workout often enough and hard enough, I might as well not even do it.

The general rule for weight loss is to do cardio 4- times a week for 30-45 minutes as well as weight training 2-3x times a week. Some people simply don't have the time to workout that much and they think, since they can't do all of that, why do ANY of it? Remember: Any exercise is better than no exercise, even if it's only a 15-minute walk. Being physically active is proven to reduce stress and make you healthier. I always say, cardiovasucalr exericse will help improve the length of your life and weight training will help improve the quality of your life. So, even if you can't make it to the gym, you have no excuse not to do something active each day.

Myth No. 4: Strength training will make me "bulk up"

Some women avoid weight training because they don't want to bulk up. However, strength training is a critical element to maintain a healthy weight and strengthen your body. Wayne Westcott, weight training expert and PhD, researched the effects of weight training on women and found that "the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight...and loses 3.5 pounds of fat...women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause "bulking up." Also, muscles grow on calories. Unless you start eating 3000 plus calories a day and start eating 200-300 grams of protein a day, you will not bulk up! And also, your body does not bulk up over night by simply picking up a set of 5 lb dumb bells. You will see your body change gradually and can moitor your visual changes.

Myth No. 5: If I eat more protein, I can build big muscles.

Building muscle mass involves two things: Using enough weight to challenge muscles beyond their normal levels of resistance and eating more calories than you burn. With all the hype about high protein diets lately, it's easy to believe that protein is the best fuel for building muscle. Muscles work and grow on calories which should be predominately carbohydrates (40-60%). The remainder of the calories are divided between fat (15-30%) and protein (30-40%). If you consume too much protein, you run the risk of creating nutrient imbalance, kidney strain, or dehydration. Plus, excess protein results in extra calories that are either burned or stored. For muscle mass, you should incorporate a healthy eating plan, as well as a workout that combines cardio exercise as well as consistent weight training.

Vince DelMonte is a Fitness Consultant and Certified Trainer who leads a team of fifteen full time Personal Trainers at two fitness clubs in Hamilton, Ontario. For more information on Online Fitness Coaching visit http://www.fitnessgenerator.com/getbuffed

Daily Glass of Wine Cut Risk of Fatty Liver Disease

Modest consumption reduced abnormal blood tests 50%, but beer, liquor had opposite effect

-- Robert Preidt

THURSDAY, May 29 (HealthDay News) -- One glass of wine a day may not only be safe for the liver, but may actually reduce the risk of non-alcoholic fatty liver disease (NAFLD), according to a new study that challenges conventional wisdom.

The population-based study, from researchers at the University of California, San Diego, included 7,211 nondrinkers and 4,543 modest alcohol drinkers (an average of four ounces of wine, 12 ounces of beer, or one ounce of liquor per day) found that those who drank one glass of wine a day had half the risk of suspected NAFLD compared to nondrinkers.

But people who reported modest consumption of beer or liquor had more than four times the risk of having suspected NAFLD than those who drank wine.

The study was published in the June issue of Hepatology.

"The results of this study present a paradigm shift, suggesting that modest wine consumption may not only be safe for the liver but may actually decrease the prevalence of NAFLD. The odds of having suspected NAFLD based upon abnormal liver blood tests was reduced by 50 percent in individuals who drank one glass of wine a day," Dr. Jeffrey Schwimmer, an associate professor of gastroenterology, hepatology and nutrition in the department of pediatrics, and director of the fatty liver clinic at Rady Children's Hospital San Diego, said in a prepared statement.

There was no evidence that drinking larger amounts of wine offered added protection. Schwimmer and his colleagues emphasized that "people at risk for alcohol abuse should not consider consuming wine or any other alcoholic beverage."

"Because this effect was only seen with wine, not in beer or liquor, further studies will be needed to determine whether the benefits seen were due to the alcohol or non-alcohol components of the wine," Schwimmer said.

NAFLD affects more than 40 million adults in the United States and is the most common liver disease in the country, according to background information in the study. As many as 5 percent of adults with NAFLD will develop cirrhosis. Major risk factors for NAFLD include obesity, diabetes, high triglycerides and high blood pressure.

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SOURCE: University of California, San Diego, news release, May 19, 2008

Health, January 2008

Dietary Fiber Cuts Risk of Pregnancy Complication

Preeclampsia raises blood pressure, but the nutrient lowers the odds, study finds

By Amanda Gardner, HealthDay Reporter

THURSDAY, July 17 (HealthDay News) -- Eating more fiber during the first trimester of pregnancy seems to reduce the risk of developing preeclampsia, a potentially fatal condition characterized by elevated blood pressure.

The finding appears to be another good reason for pregnant women to maintain good fiber intake, one expert said.

"There's not really a downside to taking more fiber," noted Dr. Jennifer Wu, an obstetrician/gynecologist at Lenox Hill Hospital in New York City. "Many women suffer from constipation in pregnancy, and it can only help that. If you can increase your fiber anyway for constipation, it may also decrease preeclampsia."

There are other benefits to increasing fiber intake, including lowering blood pressure.

According to the Preeclampsia Foundation, some 5 percent to 8 percent of women experience the dangerous condition during pregnancy. The only way to end preeclampsia is to deliver the baby -- obviously a more reasonable strategy the further along a pregnancy is.

Risk factors for the condition include obesity, a family history of type 2 diabetes and/or hypertension, depression, anxiety, diets low in fruits and vegetables, and low levels of physical activity.

The findings, published July 17 in the online edition of the American Journal of Hypertension, seem to corroborate previous findings on the subject from somewhat smaller studies.

For this study, more than 1,500 pregnant women in Washington State filled out a 121-item questionnaire listing the types of food they ate, both before they conceived and during the early weeks of their pregnancy.

Women who consumed 21.2 grams a day or more of fiber were 72 percent less likely to develop preeclampsia compared with women who ate less than 11.9 grams a day, the researchers found

Triglyceride concentrations were lower and levels of HDL or "good" cholesterol concentrations higher in women consuming more fiber, the study noted.

It wasn't clear if the authors adjusted for other dietary factors and weight.

The authors, from the Swedish Medical Center and the University of Washington School of Public Health and Community Medicine in Seattle, noted that adding an extra 5 grams of fiber a day was associated with a 14 percent reduction in the risk of developing preeclampsia. Consuming two slices of whole-grain bread daily would be the equivalent to adding 5 grams of fiber a day, they said.

SOURCES: Jennifer Wu, M.D., obstetrician/gynecologist, Lenox Hill Hospital, New York City; July 17, 2008, online edition, American Journal of Hypertension

Try These Gut-Busting Foods

Eating the right foods can actually help you lose weight.

Eat more. Yes, really. But you have to nosh on the good stuff, according to the Framingham Nutrition Study. This ongoing resarch has found that women who consume 400 more calories per day and eat healthier foods are two-and-a-half times less likely to develop abdominal obesity than women who take in fewer calories but consume more saturated fat and less fiber.

“What this means is that healthy women whose habitual diets are higher in fat and lower in fiber, protective nutrients, and desirable carbohydrates are at a higher long-term risk of developing abdominal obesity,” says Barbara E. Millen, a registered dietitian and director of nutrition research for the Framingham Study.

Get your C. Foods rich in vitamin C help fight ab flab, says Debi Silber, a registered dietitian from Dix Hills, New York. “Although it’s true that citrus fruits and juices are highest in vitamin C,” she says, “you can also get a boost from broccoli, tomatoes, or red peppers.”

Go ahead and have a little steak. Eating a small amount of protein (of any kind) makes you feel fuller and leads to overall weight loss, especially in the abdominal region, according to a recent study out of Skidmore College. “Our findings suggest that consuming a higher-protein diet in six smaller meals a day significantly reduces total body weight, as well as abdominal-fat mass in overweight men and women,” explains Paul J. Arciero, DPE, associate professor of exercise science at Skidmore College.

Stick to olive oil. You already know that a diet rich in this Mediterranean staple is good for your heart. But you may not realize that it helps prevent belly-fat accumulation, too, according to researchers at the Reina Sofía University Hospital in Spain. Add more heart-healthy olive oil to your diet by substituting it for butter in recipes and on bread, and by switching from your usual dressing to a mixture of olive oil and vinegar.

Increase your omega-3s. Eating foods like walnuts or seafood will help reduce the production of adrenaline, a stress hormone that contributes to an increase in belly fat.

Drink for a better waistline

Water with lemon
You know you need to drink lots of H2O. It aids in digestion, curbs hunger, and ramps up fat-burning. Add a few slices of lemon or lime, and you’ll get a dose of vitamin C, which can help blast off ab fat.

Wine
Here’s why you may want to sip a little vino (about four ounces a day): Women who consume moderate amounts of alcohol have less central-abdominal and total-body fat than abstainers, says a study in the Journal of Clinical Endocrinology and Metabolism.

Source: Health Magazine Online: http://www.health.com/health/article/0,23414,1703415,00.html

Top 10 Tips For Stress Management

Author: Margaret Priddy

Have you heard the expression "Stress kills?" It's likely that you have. Stress slowly weakens the body's immunity and makes it more susceptible to disease. Thus, managing stress can lead to a longer, healthier life. Stress can result from a variety of pressures such as pressure on the job as well as pressure finding a job. There could be worry about health or relationships. Your ability to handle stress can save your life.

But what is stress? One definition of stress is any response to a physical, mental or emotional trigger that causes one to change the way he thinks, acts or feels. You know the symptoms of stress: fatigue, sleep disorders, headaches, edginess, social withdrawal, grinding of the teeth, twitching and mood swings.

Stress creates changes in the body, causing an increased production of adrenalin that raises blood pressure, increases heart rate and tightens muscles. The blood undergoes changes by becoming more prone to clotting which increases the chances of stroke and heart attack.

Cortisol, an adrenal hormone triggered by stress, causes fat storage around the belly. Stress affects the cells of the body and is associated with many illnesses such as diabetes, arthritis, certain cancers, Alzheimer's disease, periodontal disease, cardiovascular disease and others.

During times of stress, the body does not absorb nutrients as well. Prolonged stress causes the body to become depleted in nutrients, especially the B vitamin. Stress also promotes the formation of free radicals, unstable molecules that can damage cell DNA.

10 Tips For Stress Management:
1. Managing stress includes identifying the stressor. Is a coworker constantly upsetting you? Do you realize that you grind your teeth when she comes toward you?
2. Remove the stressor if possible or at least minimize its effect. Talk to the coworker in an attempt to iron out the difficulty.
3. Talk over your concern with those who are in power to offer a viable solution. This could be your supervisor in the case of a problem coworker or a medical doctor in case of health problems.
4. Learn to relax. Often the worse never happens. Meditation and prayer can help put things back into perspective, and when you are still, can provide answers.
5. Eat right. Consume fresh fruits and vegetables. They contain flavonoids that fight free radicals. Avoid caffeine which can keep you from sleeping.
6. Get moving. Exercise lessens stress and clears your mind. Don't let excuses stop you from exercising and turn you into a couch potato.
7. Find humor in your surroundings. Think happy, peaceful, pleasant thoughts. Enjoy the sunshine and fresh air.
8. Breathe deeply. Breathe in through your nose slowly to the count of five, hold for two seconds, and then let it out slowly through your mouth
9. Get massages. This therapy has historically been known to improve circulation and lymphatic flow thereby speeding the detoxification of cells. This strengthens immunity.
10. Take your supplements: antioxidants, minerals and calcium. They are your insurance policy for a healthy immune system. Antioxidants help the body repair itself when damaged from stress. Follow the recommended dosage on the bottles.

Consult a physician before beginning any treatment or therapies. This article should not be interpreted as providing medical advice.

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/top-10-tips-for-stress-management-309562.html

About the Author:

Margaret Priddy, a nurse for over 25 years, writes health articles. She feels people are searching for ways to improve their health and prevent illness and suffering. She believes that given the right tools, people can enjoy vibrant health well into old age. Visit her blog at http://healthmuse.net

Understanding Your Blood Pressure Medication

Author: David Cowley

There are many different types of blood pressure medications, and it's important that you understand what's been prescribed for you before you begin taking them. Some have serious side effects that you need to inform your doctor about, and others will cause drug interaction or allergic reactions if you do not communicate these things to your doctor as well. Most blood pressure medications work to slow your heartbeat, lessen the constriction of blood vessels, or cause your blood to become thinner. And while it's impossible to cover all the various medications and recommendations your doctor may give to you, we can give you some basic information about the most commonly prescribed blood pressure medications here:

Angiotensin

Angiotensin is an enzyme in the body that causes the blood vessels to constrict. Sometimes this is necessary, but too much of this element will cause them to become too narrow, which will necessitate your heart working harder to pump your blood through. Often a body produces too much of this enzyme, probably through genetics or simply imperfection of the circulatory system. Many blood pressure medications work to block this enzyme or the overproduction of it.

ACE inhibitors and ARB receptor blockers are two such blood pressure medications. By not allowing the overproduction of this enzyme, the blood vessels will not be overly constrictive and will allow the blood to flow much more freely.

Nitrates

Nitrates work by relaxing blood vessels throughout the entire body so that the heart, again, does not need to work as hard to pump the blood through. Nitrates are very common blood pressure medications. Some are not meant to be taken regularly but only when a patient feels the pain in the chest that happens when the heart is pumping too hard. These pills are often placed under the tongue in such emergencies. Some however will get nitrate pills, sprays, and even patches which will release this blood pressure medication in a regular dosage. This is important because this pain that signals the heart working too hard can be easily mistaken for indigestion or muscle cramps.

Vasodilators

These blood pressure medications work by causing the blood vessels to open up or dilate. Vasodilators are never used on a permanent basis or on their own, as eventually the kidneys would respond to these dilated blood vessels by retaining more water. It's important to be aware of the side effects of headache, rapid heart rate, and even sweating; if these become severe, you need to talk to your doctor. They can also cause fainting and dizziness, especially upon standing up.

Other Medicines

Other blood pressure medications may include diuretics, which cause the body to lose water and therefore thin the blood, making it easier to push through the circulatory system, and beta blockers, which cause the heart to beat slower than normal. Whatever medication you've been prescribed, use it exactly as directed and tell your doctor of any side effects you're having.

Common Vitamins and over the counter products can help with heart disease such as Sytrinol, Policosanol, Potassium, Pectin, and M.S.M.

Sytrinol are known to be useful in helping maintain a healthy cholesterol level in the body by reducing triglycerides and low-density lipoprotein (LDL) levels.

Policosanol is a natural supplement derived from sugar cane. Policosanol promotes healthy platelet function and helps to maintain normal cholesterol levels in the human body.

Potassium is essential for proper functioning of the heart muscle and for regulating proper fluid balance. Bananas are a good source of potassium.

Pectin limits the amount of cholesterol the body can absorb. High pectin count in apples may be why "One a day keeps the doctor away".

M.S.M maintains the development of the body's protein by forming flexible disulfide bonds between certain amino acids and in maintaining the strength of connective tissue. This allows water and nutrients to flow freely into cells and allows toxins to flow freely out of the cells. M.S.M increases athletic stamina and helps eliminate muscle soreness. M.S.M is a natural supplement that is getting a lot of attention due to its role in tissue healing at the cellular level. It is a natural organic sulfur that comes from rain fall and is found naturally in the human body.

If you are at risk from Heart Disease then find a good health care professional prior to starting any type of home treatment.

Always consult your doctor before using this information.

This Article is nutritional in nature and is not to be construed as medical advice.

Article Source: http://www.articlesbase.com/alternative-medicine-articles/understanding-your-blood-pressure-medication-304467.html

About the Author:
David Cowley has created numerous articles on heart disease. He has also created a Web Site dedicated to heart disease and how to treat them.

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