Little Physical Activity Improve Fitness Level

Even a little physical activity approximately 75 minutes a week can be beneficial to improve the fitness state for postmenopausal women who are sedentary and overweight or obese.

Low level fitness of cardiorespiratory fitness can cause in the risk of cardiovascular disease (CVD) and death. This risk reduces with the improvements in fitness. The physical activity is directly proportional to fitness in the adults.

Timothy S. Church, M.D., M.P.H., Ph.D and colleagues has examined the effect of 50 percent, 100 percent, and 150 percent of the NIH Consensus Panel physical activity recommendations on cardiorespiratory fitness in sedentary, overweight or obese postmenopausal women with elevated blood pressure. They suggested at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week. The panel studied 464 sedentary, postmenopausal overweight or obese women whose body mass index ranged from 25.0 to 43.0 and whose systolic blood pressure ranged from 120.0 to 159.9 mm Hg. Enrollment took place between April 2001 and June 2005.

Weight Loss Mantra: Cutting Calories, Not Exercise

The Weight Loss mantra ‘reduce calories and increase exercise’ gives the better resuts if it is followed . If you don’t have sufficient time for exercise daily then reducing calories is an effective way to keep weight off.

Jamy Ard, M.D., assistant professor of nutrition sciences and medical director of EatRight Weight Management Services said ,"Our results show that individuals who successfully maintain body weight after completing EatRight consume fewer calories and have a lower energy density dietary pattern than those who do not maintain body weight.This calorie control led to successful weight maintenance despite the fact that these individuals did not meet recommended exercise levels."


He added,"It's clear that exercise combined with a low energy density diet is the best approach for weight loss and overall good health.But many people report finding time to exercise is a major obstacle. It's encouraging to report that weight loss can be maintained primarily through a low calorie diet."

Four keys to prevent adolescents obesity

• fruits and vegetables:To include fruits and vegetables in your daily diet is very useful .five fruits and vegetables in your meal is very beneficial for the obese adolescents.Fruits and vegetables prevents the obesity in the adolescents .
• TV or computer :It is recommended that the teenagers should not spend more than two hours in front of TV or computer.Excess spending of time is also increases obesity in the adolescents.Now adays teenagers are spending a lot of time with tv or computer which is not good in terms of obesity.
• Exercise :Exercise keeps you fit and fine .It reduces excess fat of your body .it is healthy way to fight aginst obesity without any side effect.
• sugar-sweetened drinks:Most of the teenagers are very fond of sugar sweetened drinks which is not good for their health .it also a factor to increase the obesity in the adolescents.

Jennifer Foltz, M.D., a pediatric fellow and an attending physician at the University of Rochester Medical Center said, “Clinicians and community leaders need to focus on these four, simple goals to get the message across to adolescents and families that small changes can reap lifelong benefits.Doctors should be talking to their patients about nutrition, physical activity and screen time, and the public health community should be promoting and increasing the availability of fruits and vegetables while decreasing consumption of sugar-sweetened beverages."

Television Increases Obesity

A study done by the University of Liverpool psychologists pointed out that the consumption of food by obese and overweight children increase by more than 100 percent because of food advertisements on television seen by these children.


Dr Jason Halford, Director of the University's Kissileff Human Ingestive Behaviour Laboratory said, "Our research confirms food TV advertising has a profound effect on all children's eating habits - doubling their consumption rate. The study was also particularly interesting in suggesting a strong connection between weight and susceptibility to over-eating when exposed to food adverts on television."

Childhood Obesity

Hi...Yesterday i was surfing net. There i found that the problem of childhood obesity is going on increasing in many countries of the world.In a research it is found the Sporting activity is very helpful in reducing the childhood obesity.The children facing this problem should take part in the sporting activity.....

Five Factors Keep the Body Better

Exercising your right to a better body means having one that functions well on the inside and outside. This does take time, but the rewards are worth it. You will feel positive about yourself and project that to those around you. Begin with an assessment of where you are and where you want to be. Then, make your move with these five steps:

1) Get your Heart Going

The technical terms for this type of exercise are cardiovascular or aerobic training. Exercises like walking, running, and swimming will help you build strong heart and lung muscles and help you control your weight. This type of exercise also tones your muscles.

2) Build Muscle While walking and running will help you tone, you can also lose muscle with too much aerobic exercise. And since your goal is to look good on the outside as well , you will want to build some muscle. Maybe you don't want to look like Arnold Schwartzenegger, that's okay. Using weights to strengthen your muscle will add more mass to them. Muscle needs food to thrive. Building muscle will allow you to use the food you eat more efficiently so that you can reduce body fat and get the shape you want.

3) Eat to Live

Learn to eat to live not live to eat! Eating a balanced combination of foods in proper quantities will help you get and maintain the body you want. That means you need to eat carbohydrates (startches), protein (meat and dairy) and yes, even some fat. The 5 and 1 program gives you the balanced diet you need to be strong and lean while losing weight. Do not stray from your program!

4) Get your Rest!

You've heard the saying 'too much of a good thing'. Exercise and rest go hand in hand. You actually wear your body down during exercise and build it up with rest. Too much of one or the other can have different, yet disastrous effects. For those over thirty, it takes the body about 24 hours to fully recover from an hour of strenuous exercise, so it's a good idea to take a couple of days off a week. Daily rest is also important, so get it!

5) Keep at it and reward yourself!

Most people start off well, yet finish poorly. A fitness program is a lifetime commitment, not a short term project. In order to keep a level of persistence, you need to reward yourself periodically. Maybe it's an extra day off from training or a new piece of clothing, or pedicure. It's your choice, but don't forget it.
Remember to wait and begin your exercise program once you have been on your weight loss program for at least three weeks. If you were exercising before you started, then cut your workout in half and for no longer than 20 minutes/day for the first 2-3 weeks. You must give your body a chance to get used to burning fat for energy before you exert yourself.

Also, if you are morbidly obese or have a body mass index of 30 or more, please consult with your physician and choose the exercise best suited for you!

Action Plan to Get Rid of Belly Fat Fast

Losing belly fat has become a big dream for millions of people all over the world, because according to current stats, weight loss has become a multi BILLION industry. And why do people need to lose weight? Mostly because they want to get rid of belly fat or the love handles or finally to get to see their own FEET!

In this article I am going to show you 5 easy steps that will easily get you on track and get rid of those love handles and get a tight belly in no time.

Step 1: Nutrition

The first and most important step is to control your nutrition. No matter how hard you workout, you need to give your body the proper input. A car running on petrol won¡¯t run on water. In the same way, giving your body the wrong nutrition can have adverse effects to whatever you do, no matter how many hours of cardio you do or how many Ab crunches you do. If you want to get things in perspective concerning your belly fat situation, then you need to feed your body with the proper input at the proper time. Eg: more lean protein, frequent glasses of water, fruits and vegetables etc..

Step 2: Meal Plan

This goes along with the nutrition when it comes to importance. In order to get your body ultra fat burning mode, you need to prevent your body from entering starvation mode. This does not mean barging into food all at once. You need to feed your body a maximum of 350-500 calories every three hours or so. Remember; if your body gets no input for more than four hours, your body will assume that you are fasting and it will enter starvation mode, which means your body will be storing all the fat instead of burning them. So BE AWARE of your meal frequency which should be a minimum of five short meals a day.

Step 3: Training

In order to get rid of belly fat, you need to burn the entire fat all over your body. A guy will flabby arms and gigantic thighs cannot have a six pack. You get me? Hope so. Nutrition and Meal plan do 50% of the fat loss work for you. But weight training or Bodyweight Training help improve your fat loss progress. Every single pound of Muscle added to your body helps burn an extra 35 calories everyday. That¡¯s 3.7 pounds of fat loss per year on autopilot. By training your body with the goal to add muscle, that¡¯s by working your major muscles like the chest, back, legs at a repetition range of 8-12 reps, 3 sets each with a slow tempo of 3-1-2. [Three seconds at the hard part of the movement, 1 second at the peak, and 2 seconds on return].

Step 4: Cardio

As much as you don¡¯t like to hear the word cardio, you need to do cardio right AFTER Step 3 because after your workout, your body will be flushing the glycogen [That¡¯s a good thing], which means you can take advantage of it by doing cardio to put the extreme touch on fat burning process. By flushin on glycogen means, your body has used up all the energy, and is now gonna pull out the fat to be used as energy. So doing cardio now will make you happy because you know you are burning the fat.

Now I know Cardio is boring, and according to recent research, an idea used in the 1980¡¯s called HIIT has now become very popular in the fat loss industry because High Intensity Interval Training lets you take your body beyond the normal Fat Burning Zone into gasping for air zone, which is good because the more your body gasps your air, the more oxygen sucked in by your body, and more fresh blood to boost up the fat loss.

HIIT works best with Treadmill, Sprinting, Mountain Sprinting, Body weight Intervals and a Stationary Bike.Step 5:

Core Training

As much as it is important to lose fat all around the body, if you don't have a strong core, you wont see those strong abs. In order to achieve a that tight and firm belly fat, you need to do a couple of exercises for your core. This simply means your abs, but a deeper version. Doing hundreds of Ab Crunches won¡¯t work. A few core exercises like Planks, Ab curl ups, Spiderman Climbers, Mountain Climbers etc.. wil do the trick. 8 to 10 reps of three sets each.

Action!

If you just sit on the couch reading hundreds of books and articles on how to lose fat without actually putting them into action, you are not going to reach anywhere. READING how to drive a car won¡¯t help you reach your destination. You need to actually DRIVE it..!

So use these five steps into action right now without fail, and I promise you that if you follow the exact guidelines provided in this action plan, you are going to be smiling wide in four weeks!