Exercise To Improve Cholesterol And Enhance Quality Of Health

Exercise To Improve Cholesterol And Enhance Quality Of Health

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Home Page > Sports and Fitness > Exercise To Improve Cholesterol And Enhance Quality Of Health

Exercise To Improve Cholesterol And Enhance Quality Of Health

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Posted: Feb 27, 2010 |Comments: 0
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Many people do not realize the significant health benefits that are obtained by including physical activity and exercise into their daily routine. In fact, physical activity and plotted exercise should be part of every person’s lifestyle. Just a small physical activity and exercise will result in some health-related benefits, while more physical activity and exercise can result in even greater health benefits. So if you are physically inactive, becoming active will cause some blood lipid and lipoprotein change, but if you are already physically active or follow a plotted exercise program and have elevated HDL-C levels, you will need to incorporate more physical activity and plotted exercise in order to give additional lipid and lipoprotein changes, you need to include plotted exercise in your daily routine. You must know that the more you exercise, the greater the lipid and lipoprotein changes you are likely to achieve and when you incorporate more physical activity or plotted exercise in your lifestyle and then maintain this activity level throughout your life, the health-related benefits continue to develop and thus achieving a lifelong fitness regime.

Through proper exercise and nutritional counseling and adherence to a healthy lifestyle, most people can control their blood cholesterol, but due to genetic conditions some individuals require medications to lower their blood cholesterol. Even responses to dietary changes are influenced by genetic factors. For example, some people have low cholesterol despite consuming a diet high in saturated stout, being obese, and getting small exercise. At the same time, some people have an unacceptable blood cholesterol and lipoprotein profile despite careful attention to health-related factors. Likewise, the effect of exercise on blood cholesterol and lipoproteins can be influenced by genetics (J. Larry Durstine. Phd, 2006).

Many people are not sure whether walking or jogging is the best type, or mode of exercise to get the greatest lipid and lipoprotein change. The answer is simple: you can get the same lipid and lipoprotein change regardless of the mode of exercise you choose, and there are many exercises, such as Tai Chi, Wushu, cycling, rowing and hiking to choose from. Your ultimate goal is to expend energy equal to 1,200 to 1,500 kcal per week. This can also be achieved with different mode of exercise which can deliver this required amount of energy expenditure.

As mentioned above, the intensity of the exercise session, or simply place how hard you work, is vital. But, although exercise intensity has some role in optimizing lipid and lipoprotein changes, the most vital consideration is the volume of exercise completed. You may argue that the quicker and harder you work, the greater the volume of exercise you complete in a set time period. Unfortunately, this argument is not always right. If the exercise intensity is too high, you may not be able to exercise long enough to reach the required volume of exercise necessary to optimize your blood lipid and lipoprotein profile. The appropriate exercise intensity changes from 40% to 60% of your maximal exercise level; it is the work rate achieved by brisk walking or slow jogging for at least 30 minutes. This can also be achieved by continuous practice of Tai Chi routine with wrist weights for at least 45min.

Finally, some people’s bodies will respond to increased physical activity and plotted exercise programming by improving the blood lipid and lipoprotein profile, but some will not. Many other factors contribute to your lipid and lipoprotein profile, and one of these factors is genetics. There is evidence that most people respond to exercise, or are known as responders, while there are also few individuals who do not respond to exercise or respond with less than optimal lipid and lipoprotein changes are referred to as nonresponders. The lipoprotein Lp(a) is a excellent example. Exercise does not affect a change in this lipoprotein because it is genetically determined.

References

BAECHLE, T. R. & W.EARLE, R. (2000) Essentials of Strength Training and Conditioning/National Strength and Conditioning, Human Kinetics.

BROWN. S. P (2001) Introduction to Exercise Science, Lippincott Williams & Wilkins.

GERSHON TENENBAUM. MARCY P. DRISCOLL (2005) Method of Research in Sport Science: Quantitative and Qualitative Approaches, UK, Meyer & Meyer Sport.

HEISERMAN, D. L. (2006) Introduction to Human Physiology, SweetHaven Publishing Services

J. LARRY DURSTINE. PHD (2006) Action Plot For High Cholesterol – Your guide to preventing plaque and maintaining a healthier heart, USA, Human Kinetics.

JAY HOFFMAN (2006) Norms for Fitness, Performance, and Health, United States, Human Kinetics.

MARIEB, N. E. (2006) Essential of Human Anatomy & Physiology, San Francisco, Pearson Benkamin Cummings.

MCARDLE, W. D., KATCH, F. I. & KATCH, V. L. (2007) Exercise Physiology, Energy, Nutrition & Human Performance, Baltimore, Lippincott Williams & Wilkins.

MCGINNIS & PETER MERTON (2005) Biomechanics of Sport and Exercise, United States, Human Kinetics.

MITCHELL H. WHALEY, P. D., FACSM (2006) ACSM’s Resources Manual for Guidelines for Exercise Testing and Prescription, USA, Lippincott Williams & Wilkins.

TAKESHIMA, N, R., N. L., R., M. E., I., M. , M., K., D & LEE, S. (2006) Functional fitness gain varies in older adults depending on exercise mode. Medicine & Science in Sports & Exercise, 39, 2036-2043.

THORNTON, E. W., SYKES, K. S., & TANG, W. K (2004) Health benefits of Tai Chi exercise: improved balance and blood pressure in middle-aged women. Health Promotion International, 19, 33-38.

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Yip See Kit -
About the Author:

Coach Yip is currently NROC registered with the Singapore Sports Council under Wushu/Tai Chi with a National Coaching Accreditation Programme (NCAP) Level 3, a Tai Chi master with nearly 20 years of experience is a well known Tai Chi coach in Singapore. Coach Yip approaches Tai Chi in a very scientific research based and systematically training system. He is also an experienced Sports Massage Therapist certified by the Singapore Sports Council.

Besides giving personal and small group coaching, he also specializes in Wushu/Tai Chi coaching for Kids in schools and has previously conducted Mass Wushu Workout for Kids, ranging from primary to junior college level. To date, more than 8,000 students had benefited from his Sports Scientific Wushu & Tai Chi coaching. For more information, visit www.NewAgeTaichi.com

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Exercise and Weight Loss

Exercise and Weight Loss

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Home Page > Sports and Fitness > Fitness > Exercise and Weight Loss

Exercise and Weight Loss

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Posted: Dec 05, 2007 |Comments: 0
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While is is well-known that exercise is a necessity for effective weight loss, there is quite a bit of conflicting information as to what kind of exercise and how much of it will produce optimal stout burning. Experts often disagree as to what the “right” exercise is for maximum weight loss. This disagreement is often due to a misinterpretation of research that only gives a part of the whole tale. In addition, different individuals will really benefit from different exercise programs, so universal exercise recommendations really cannot be made.

Let’s start with what the current research on exercise physiology tells us. It is well-established that it takes approximately 30 minutes of any kind of exercise for the body to burn off its glycogen (stored sugar) reserves and start burning stout. So, most experts recommend at least 30 minutes of exercise, and generally 60 minutes or more may be recommended to get a excellent amount of stout burning. Now, if you are going to be exercising for 30 to 60 minutes, or maybe more, what type of exercise would you be able to do for that length of time? It probably would have to be low to medium intensity. In other words, you’re probably not going to be able to run full speed or do any other type of high-intensity exercise for 30 to 60 minutes without a rest, unless you happen to be an elite athlete, and even then you’d be struggling. So, by default, the common recommendation for exercise to lose weight has been 30 to 60 minutes of low to medium intensity aerobic exercise. Aerobic translates to “in the presence of oxygen”, which in common language means that aerobic exercise is any type of activity that you can do without gasping for breath.

In recent years, some experts have changed their recommendations to using a more intense anaerobic (“without oxygen”) exercise program for weight loss. This would include things like intense weight lifting, and something called “interval training”. Interval training involves brief bursts of high intensity activity with periods of rest or low intensity activity in between. For instance, your could sprint at full speed for 30 to 60 seconds and once you were winded, you could walk at an simple pace for a couple of minutes until you could catch your breath, then repeat the cycle several more times.. Since this type of exercise is much more physically demanding, it is done over a much shorter overall workout period – perhaps 20 to 40 minutes (with half or more of that time being rest or low intensity activity), as compared to the 30 to 60 minutes of continuous activity as recommended for aerobic exercise. The question is, how do the two types of exercise compare in terms of their ability to promote stout burning?

The aerobic exercise promoters point to the research that was mentioned earlier that has shown that any exercise, no matter how intense requires at least 30 minutes to use up the body’s stored glycogen (the body will normally burn glycogen before it will burn stout) before stout burning can start. So, they say, small periods of even highly intense exercise won’t burn much stout and is therefore not a excellent choice for promoting weight loss. But they are only seeing part of the tale.

It is right that you must exercise for at least 30 minutes to start to achieve stout burning – but that’s at the time you are exercising. Brief bursts of intense anaerobic exercise does something that even quite a lot of low to medium intensity aerobic exercise does not. Intense anaerobic exercise stimulates the production of growth hormone, which is a strong stimulator of stout burning. The thing is, the release of growth hormone triggered by intense anaerobic exercise comes 24 to 48 hours AFTER the exercise, and then it produces considerably more stout burning than is possible with all but extremely long periods of low to medium intensity aerobic exercise.

Because of this effect, most people will lose weight much more easily by doing shorter periods of more intense exercise. 20 to 40 minutes of heavy weightlifting, interval training (which could be done on foot, on a bicycle, swimming, kickboxing, etc.Any kind of activity in which there are periodic bursts of intense exertion interspersed with rest periods, or periods of low intensity activity is typically preferable in the long run for weight control than even long hours of lower intensity aerobic exercise.

Now, you’ll notice that I said “most people”. There is an exception to the rule. People under considerable stress, either emotional or physical, or both, in their daily lives are prone to overworked adrenal glands. The adrenal glands do a lot of things in the body, but with regards to weight loss, they produce two hormones. One hormone is cortisol, which promotes stout deposition in the lower abdomen. This is typically a saggy, pendulous stout held below the waistline. The other hormone the adrenals produce is adrenaline (also called epinephrine), which really promotes stout burning. Since the adrenals produce cortisol which causes stout deposition and adrenaline which promotes stout burning, you might assume that these two hormones cancel each other out. Unfortunately, cortisol production can be carried out by a much longer time by the adrenal glands than can the production of adrenaline, so long-term, the effects of high cortisol production (deposition of stout in the lower belly), will overcome whatever stout burning might occur from the small-term adrenaline production.

The adrenals are influenced by physical stress as well as mental stress, so for someone who is under a lot of stress in general in his or her life, high-intensity exercise will only add to the total stress and will tend to make the adrenals produce a lot of cortisol, and therefore will tend to promote lower abdomen weight gain. Yes, you read that right – excessive exercise for someone under a lot of stress can really cause that person to deposit MORE stout around the lower belly! This can result in the frustrating situation in which one exercises more and more and harder and harder to try to get rid of that lower abdomen stomach “pooch”, but never can seem to get rid of it. Because the intense exercise is stimulating more cortisol production, that person is fighting a losing battle. Because of this effect, it is recommended that people under a lot of stress and/or who have most of their weight held in the lower abdomen stick to relatively low intensity aerobic exercise. This kind of activity is usually helpful for controlling stress and reducing the level of cortisol, thereby making it simpler to get rid of the deposition of stout around the lower abdomen.

I hope that this article has given you a better concept of how to maximize your exercise routine for the best possible weight loss results.

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George Best -
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Dr. George Best is a holistic healthcare provider in San Antonio, Texas. He provides information on natural weight loss through his website and is a consultant for MyFoodWithThought.com. For detailed exercise instruction, Dr. Best recommends Turbulence Training. He can be reached at DrBest@trainyourbrain4weightloss.com.

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Is Sweet to Svelte a scam or does it really work? Would it work for someone that has had weight-loss surgery?
I am hypothyroidism an on thyroxine 100 mgs but am struggling to loose weight. I would be pleased with a 7lb weight loss. Time is really hard as I have a 4 year ancient & attend college. Ps help

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The Best Stomach Exercise Circuit For Your Best Abs Ever

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The Best Stomach Exercise Circuit For Your Best Abs Ever

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**A flat tummy can be yours if you regularly implement my stomach exercise circuit in your daily life**. In order to develop a nice set of abs, you have to implement two things regularly – the right diet and the right exercise plot. Both of those things are equally vital if you want to build lean abs. You have to focus on your diet as well as your exercise regime. You can’t just eat what you want, exercise your bum off and expect to get fantastic abs. The same goes for the reverse.

I will help you to get the exercise right to help you build spectacular abs. These are all the exercises you need to do to ensure that you get hot abs. Let’s have a look at the best stomach exercise you can do for a flat tummy now:

**The best stomach exercise circuit**

Do about 5-10 minutes of light cardio, like walking, as a warm-up, then do one weight training/stomach exercise with one minute of cardio (like below) in between. Repeat this circuit 1-3 times. You can start with only one repeat and work your way up as you get fitter.

#Cardio

As mentioned above, do one cardio exercise for 1 minute before switching over to one weight training or abs exercise. You can do the same cardio exercise, like stepping on a step or you can vary it and do stepping and jumping, for example.

**Some of the best cardio exercises you can do for your circuit are:**

* Skipping/jumping rope
* Jumping jacks
* Running up and down stairs
* Step-ups on a step
* Mountain climbers

#Abs exercises

Do one abs exercise for every one cardio and weight training exercise you have done. Exercising your abs this way is the best way to get flat chiseled abs in no time.

**Brilliant stomach exercise you can do to burn away tummy stout includes:**

* The plank
* Crunches
* The bicycle exercise

#Weight training exercises

Full body weight training exercises will boost your metabolism and help you burn more stout and calories. Do one weight training exercise for every cardio and abs exercise you have done. You may need some weights and a bench for these exercise. You can do them also with bags of sugar and an exercise ball.

Some of the best weight training stomach exercise to do include:

* **For your upper body – Upright row for your back, bicep curls, triceps extensions and shoulder presses.
* **For your lower body** – Squats, lunges and calf raises.

Just do this circuit 4-5 times a week and you will soon get the abs of your dreams. Just be persistent and never give up!

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These steps, together with a fantastic workout plot like, The Bikini Model Program are all you need to lose stout quicker. Just implement the steps, follow your workout program and you will succeed.

]]>

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What are the best lower ab exercises?
What are the best exercises for lower abs ?
I did some abs exercise lying on the floor hands over my head holding the steel and trying my two legs lift going to my head direction. the result is pain in my lower left abdominal. pls help me.tnx!

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Learn The Most Effective Stout Burning Exercises For Your Body Type

Learn The Most Effective Stout Burning Exercises For Your Body Type

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Home Page > Health > Wellness > Learn The Most Effective Stout Burning Exercises For Your Body Type

Learn The Most Effective Stout Burning Exercises For Your Body Type

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Posted: Dec 03, 2010 |Comments: 0
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What are the essentials of using exercise as a tool to influence maximum stout burning? We will target your own unique body type to show you the most effective stout burning exercise for your body type

The two main types of exercise are: aerobic, and anaerobic:

Aerobic exercise is essentially a low-intensity, endurance type of exercise. The aerobic system runs at a pace from slow to moderate. The heart rate falls in the range of between 127 to 130 beats per minute (bpm). Examples of aerobic exercises include walking, treadmill, bicycling, light jogging, light swimming and similar activities which maintain the required heart rate.

Anaerobic exercise is a higher-intensity, higher pulse rate resistance type of exercising. The anaerobic energy system gets activated at a much higher pulse rate, around 145 beats per minute or more. Even a slow pulse rate can activate anaerobic if the intensity is high enough. Some examples of intense exercise that use the anaerobic energy system include running, quick jogging, quick treadmill, soccer, hockey, basketball, swing dancing, wrestling, weight training, sprinting and boxing. It can also include activities such as bike riding and swimming, if the activity is done intensely to the point where the necessary higher heart rate is achieved.

It will depend on your particular body type as to whether you use aerobic and/or anaerobic. The four body types are Adrenal, Thyroid, Liver, and Ovary.

If you are an Adrenal body type, the most effective stout burning exercises are aerobic exercises, because the adrenals will have been overworked already. Putting them into too much stress would make things worse. Over-stimulating the adrenals glands can trigger the stress hormone cortisol, and cortisol can make you stout. The body’s ability to be rejuvenated and repaired will be hampered by intense exercise for the Adrenal body types. In some cases, the person will even gain weight with exercise.

A combination of both aerobic exercise and anaerobic exercise is appropriate for the Ovary body types which works best on their lower body and cellulite stout. Anaerobic exercises are the most effective stout burning exercises for both the Liver body types and Thyroid body types. Both aerobic and anaerobic exercise can be an effective stout burning exercise for athletes and young people with a high metabolism regardless of their specific body type.

Starting a weight loss program is an vital choice and it’s equally vital that you know the differences in the types of stout burning exercises so you can choose the one that’s right for you. You’ll then be able to find the most effective stout burning exercises for your particular body type. Too many people approach their weight loss workout program incorrectly and wonder why after two weeks of hard work, they don’t see any results.

So, in a nutshell, for adrenal body types the most effective stout burning exercises are aerobic exercises, for the liver and thyroid body types the most effective stout burning exercises are anaerobic exercises, while the ovary body types respond well to both aerobic and anaerobic exercises.

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To find the most effective stout burning exercise for your body type you should learn about the 7 principles of stout burning. Find out what body type you are at: http://www.findyourbodytype.com

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What are the environmental effects of burning fossil fuels ?
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Home Page > Sports and Fitness > Extreme Sports > Number of Exercises in a Session

Number of Exercises in a Session

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Number of Exercises in a Session

The number of exercises adopted with the aid of developing strength is established in practice empirically. In literature we have not found a reference to experimental work, connected to an investigation of this question. In the methodological literature, there is not a single opinion as to which number of exercises can be considered optimum for the development of strength.

 

Based on the generalization of the experience of the training of the strongest lifters, we consider it expedient to include in a session four to six exercises. But we allow that episodic training must maintain two to three exercises (unloading training) and that in the period of some tiredness after previous training, their number can increase to eight, but then it follows that the number of sets and repetitions is reduced.

 

With an optimum number of exercises (4-6) a sufficiently effective load is maintained in every one of them. A large number of exercises, with which the volume of load is sharply increased, turns out to have a negative influence. But a small number of exercises makes a monotony in training because of insufficient emotion arising from tiredness.

 

Thus the number of exercises adopted in training and the number of repetitions must be strictly limited.

 

In the month cycle before a contest, of all highly qualified lifters, the majority (34%) include five exercises; 26.61% train with four exercises; 19.9% with three ; 13.7% train with six exercises;  1.3% with one and two exercises; 3.22% train with seven exercises; 0.27% train with eight exercises. Consequently in 60% of cases the training of the strongest lifters includes four or five exercises.

 

Any connection between sporting results and the number of training exercises has not been demonstrated to us. It is possible to establish that the load is borne subjectively simpler with a variation of the number of adopted exercises from three to six. People with high attainment include from two to seven exercises in their training.

 

A limitation of the number of exercises to three to four is used by lifters only in the last five to six sessions before a contest.

 

Order of exercises.

The order of performance of the exercises plays a vital role in the development of strength.

 

Numerous investigations have shown that a better effect in training is obtained if it starts with exercises of a speedy character, then come exercises in strength and lastly in stamina. This order of loading turns out to be positive in its influence on the functions of the vegetative organs and systems.

 

The order of performing exercises in training, especially in the initial period of study, has become an object of discussion amongst both trainers and weightlifters.

 

In scientific literature this question is virtually not discussed. Empirical work has established the following rule for the performance of exercises in training: most frequently start with power snatch (speed movement), then any classical  lift, in which the lifter performs significant training weight and lastly back squats, pulls. The consecutiveness of performing the exercises in weightlifting training is dictated by a certain order, adopted in competitions in weightlifting.

 

A certain regularity in the order of performing exercises has been outlined in the training of qualified lifters.

 

In 36.6% of cases sessions of the strongest lifters started with exercises of a speed-strength character – power snatch; in 28.2% with the classical press; in 15.5.% with the classical snatch; in 8.4% with the snatch from the hang or blocks; in 9.8% with the power clean; and in only 1.4% with the classical clean and jerk. Thus is 60% of cases, all sessions start with a snatching exercises. This is clarified by the fact that exercises of a speed-strength character have a positive influence on other movements.

 

In 60% of cases sessions closed with back squats, or this exercise was the penultimate. In 15% if cases the bench press or seated press is performed at the end of a session.

 

Exercises of a comparatively slow character with the aid of working out strength-stamina and exercises with advantageous local effect, are performed at the end of a training session.

 

The expediency of such an order of exercises is obvious. At the end of a session lifters have normally shown a reduction in work-capacity, i.e. have shown signs of tiredness. The overcoming of this

tiredness in the process of the performance of the exercises will be conducive to the development of fantastic stamina. Quick exercises of an explosive character (snatch-type) are plotted at the beginning of a session, in connection with the fact that the sportsman has at this time higher work-ability than at the end of a session and the skeletal musculature has a greater potential for a quick, massive contraction.

 

But it is necessary periodically to include competition exercises, snatch and clean & jerk, at the end of a session, i.e. to train on them against a background of tiredness. Then a lifter will draw on his stamina. As is well known, with a large number of competitors, a competition can drag out for three to five house. The most successful in these will be lifters who show fantastic strength and stamina.

 

For the selection of exercises and their order in a session, it is necessary also to note the adaptation of the organism to certain loading, to certain exercises. Therefore it is necessary start periodic sessions not with power snatches, but with pulls or squats, bench press, isometrics etc.

 

In a word, the selection of various exercises must be guided by the reaction of adaptation of the organism to a certain exercise. As the result of this the organism reduces its reaction to loading and this means that the growth of sporting attainment is reduced.

Khizer Hayat Raja

Sr. Lecturer in Physical Education & Sports

International Weightlifting Coach & Expert

E mail: wlexpert@yahoo.com

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Khizar Hayat -
About the Author:

Affiliated with Olympic style weightlifting since 1989. First as player and from 1998 as a coach.  Author of a book and keen in research work.

Presently serving as Sr. Lecturer in Physical Education and Sports at a College. Coaching and training many Juniors & Seniors in Olympic style weightlifting. Produced many National and International weightlifters within and out side the country.

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